Cathe Friedrich LITE Low Impact Training PHA 2 Review
Perfect for: Intermediate exercisers, low-impact lovers, and anyone who wants serious total-body work without punishing their joints.
Cathe Friedrich's LITE Low Impact Training PHA 2 is a great option if you want a workout that feels challenging and athletic but doesn't rely on high-impact moves. PHA stands for "Peripheral Heart Action," which means you're alternating between upper- and lower-body exercises to keep your heart rate up while still giving individual muscle groups just enough recovery. The result is a workout that feels efficient, balanced, and surprisingly metabolic for something labeled "low impact."
You're not just getting one basic routine, either. Cathe packs this DVD with 18 premix workouts, a bonus 6-pack abs segment, and a bonus Pyramid Pump biceps routine, plus an extended stretch. That gives you a lot of flexibility: quick, focused sessions on busy days or full-length total-body days when you have more time.
What really makes this stand out is the joint-friendly programming. The moves are designed to be smoother and easier on the knees, hips, and ankles, without turning the workout into "easy mode." You still get serious toning and endurance work; it just feels more sustainable if you prefer lower-impact training.
Cathe's cueing is also a big plus. She's clear, motivating, and keeps the pace moving so you're not wasting time between sets. If you like structured, well-coached workouts that make you feel like you're in a studio class, this fits the bill.
KEY HIGHLIGHTS
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• Full-body focus: Alternates upper and lower body for a complete strength and cardio challenge.
• Low impact, not low effort: Great if you want intensity without jumping or pounding on your joints.
• 18 premix options: Easily adjust workout length and focus so it fits your schedule.
• Bonus content: Includes a 6-pack abs workout, Pyramid Pump biceps segment, and an extended stretch.
• Cathe-style coaching: Clear cueing, smooth transitions, and a professional studio feel.
• Great for toning & endurance: Builds strength, keeps your heart rate elevated, and helps improve overall conditioning.
WHAT IS PHA TRAINING?
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PHA stands for "Peripheral Heart Action." It's a training method that alternates between upper-body and lower-body exercises with minimal rest. The idea is that while your upper body recovers, your lower body is working (and vice versa), which keeps your heart rate elevated throughout the entire workout without needing high-impact cardio bursts.
This approach is especially effective for:
- Building lean muscle tone
- Improving cardiovascular endurance
- Maximizing calorie burn in a shorter time
- Reducing joint stress compared to traditional high-impact cardio
Cathe's LITE version applies this principle while keeping all moves low-impact, making it accessible for people with joint concerns or those who simply prefer gentler movement patterns.
WHAT'S INCLUDED
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Main Workout:
The primary full-length routine combines strength and cardio in a PHA format. You'll move through upper-body exercises (like chest, back, shoulders, and arms) followed by lower-body work (quads, glutes, hamstrings, calves), keeping rest minimal.
18 Premix Workouts:
These are edited versions of the main routine, allowing you to:
- Shorten the workout to fit your schedule
- Focus on specific body parts
- Mix and match different intensity levels
- Add variety so you don't get bored
Bonus 6-Pack Abs Workout:
A dedicated core-strengthening segment you can do on its own or tack onto the main routine.
Bonus Pyramid Pump Biceps Training:
A focused upper-arm routine using a pyramid rep scheme (great for arm toning).
Extended Stretch:
A longer cool-down and flexibility session to help with recovery and mobility.
PROS
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1. Efficient Total-Body Work
The PHA format means you're hitting all major muscle groups while keeping your heart rate up. You get strength and cardio benefits in one session without needing to do separate workouts.
2. Low Impact Without Sacrificing Intensity
Cathe keeps all moves grounded (no jumping or high-impact cardio), but the workout still feels challenging. You'll feel worked without the joint stress.
3. Tons of Variety Built In
With 18 premixes plus bonus segments, you have plenty of options. You can do a 20-minute focused session one day and a full 50+ minute total-body session another day.
4. Professional Coaching
Cathe's cueing is clear and motivating. She demonstrates modifications and keeps the pace moving, so you always know what's coming next.
5. Great for Intermediate Exercisers
The workout assumes you have some fitness foundation but isn't so advanced that beginners can't jump in. Modifications are shown throughout.
6. Bonus Content Adds Value
The abs and biceps routines, plus the extended stretch, give you extra tools to customize your training.
7. Proven Track Record
Cathe Friedrich is a well-respected fitness instructor with decades of experience. Her DVDs are known for quality production and effective programming.
CONS
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1. DVD Format (Not Streaming)
If you prefer on-demand streaming or want to work out on your phone/tablet, a physical DVD might feel outdated. You'll need a DVD player or a computer with a disc drive.
2. Not for Absolute Beginners
While modifications are shown, this is designed for intermediate exercisers. If you're brand new to fitness, you might want to start with something more foundational.
3. Requires Some Space
You'll need room to move (especially for lower-body work). It's not ideal if you're in a very tight space.
4. Minimal Equipment Shown
The listing doesn't specify if dumbbells or other weights are used. If they are, you'll need to have them on hand. (This is worth checking before purchasing.)
5. No Heart Rate Monitoring
If you like tracking your heart rate or calories burned, this is a traditional DVD—no tech integration or app connectivity.
WHO SHOULD BUY IT
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Buy Cathe Friedrich LITE PHA 2 if you:
✓ Want a low-impact but challenging total-body workout
✓ Are an intermediate exerciser or motivated beginner
✓ Prefer follow-along DVD workouts with professional coaching
✓ Like variety and multiple workout options from one purchase
✓ Have joint concerns but don't want to sacrifice intensity
✓ Enjoy structured, well-paced routines
✓ Want to build strength and endurance without high-impact cardio
Skip it if you:
✗ Are a complete beginner (start with something more foundational)
✗ Prefer streaming workouts over DVDs
✗ Have very limited space
✗ Want ultra-high-intensity, boot-camp-style training
✗ Prefer workouts under 20 minutes as your main routine
FREQUENTLY ASKED QUESTIONS
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Q: Do I need equipment for this workout?
A: The listing doesn't explicitly state whether dumbbells are required. It's best to check the product details or reviews to confirm. Many Cathe workouts use light weights, but some can be done bodyweight-only.
Q: How long is the main workout?
A: The Fitness Rebates listing doesn't specify exact runtime, but Cathe's full routines typically run 45–60 minutes. The 18 premixes allow for shorter sessions.
Q: Is this good for people with bad knees?
A: Yes. The low-impact design means no jumping or high-impact moves. However, if you have specific joint issues, always check with your doctor or physical therapist before starting any new program.
Q: Can I do this if I'm a beginner?
A: It's designed for intermediate exercisers, but motivated beginners can follow along using the modifications shown. If you're brand new to fitness, you might want to build a foundation first.
Q: What's the difference between LITE and Cathe's other PHA workouts?
A: LITE versions focus on low-impact moves, making them gentler on joints while still delivering solid strength and cardio benefits. Other versions may include higher-impact cardio bursts.
Q: How often can I do this workout?
A: Most people can do this 3–5 times per week, depending on their fitness level and recovery. The variety of premixes makes it easy to rotate different versions.
Q: Do I need a TV to use this?
A: You need a DVD player or a computer with a disc drive. Some newer laptops don't have disc drives, so check before purchasing if you plan to use it on a computer.
Q: Is there a digital version available?
A: The listing shows a physical DVD. Check the product page or Amazon for any digital download options, as availability varies.
PRICING & VALUE
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Fitness Rebates Price: $21.94 as of 1/20/26 - https://fitnessrebates.com/products/cathe-friedrich-lite-low-impact-training-pha-2
(Prices vary by retailer and may change; check the product page for current pricing.)
For a single DVD with 18 premixes plus bonus content, this is solid value. You're getting multiple workout options from one purchase, which means good cost-per-use if you actually use it regularly.
Compare this to:
- Monthly streaming subscriptions ($10–20/month)
- Individual personal training sessions ($50–150+ per session)
- Other Cathe Friedrich DVDs (typically in the $15–30 range)
If you're someone who prefers DVDs and will use this regularly, the value is good. If you're unsure about committing to a DVD format, consider trying a streaming trial first.
BOTTOM LINE
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Cathe Friedrich LITE Low Impact Training PHA 2 is an excellent choice if you want a smart, joint-friendly total-body program from a trusted instructor. The PHA format keeps your heart rate up while alternating muscle groups, the 18 premixes give you flexibility, and Cathe's coaching keeps things engaging and well-paced.
With a 4.98/5 star rating on Fitness Rebates (213 reviews), it's clear that users appreciate the balance of intensity and low-impact design. Whether you're recovering from an injury, managing joint concerns, or simply prefer gentler movement patterns, this DVD delivers real results without the pounding.
**Rating: 4.8 / 5**
Loses a few points only for the DVD format (not streaming) and the need to verify equipment requirements before purchasing. Otherwise, it's a solid, well-designed workout program.
