Legs & Glutes is an incredible lower body strength workout by Cathe. So good, in fact, that I fear I will not be able to walk tomorrow. It is one of those special gifts Cathe gives you—two full workouts on one DVD. The other workout on this DVD is Kick, Punch & Crunch, which has already been reviewed on this blog. It is also an amazing workout—so this DVD is a gem.
Legs & Glutes is 51 minutes long; 4 minute warm up, 42 minute training period (30 minute standing legs and 11 minutes mat work) and 5 minute stretch. The first minute or so is an intro by Cathe, so it’s technically about 50 minutes. There is also a cardio component to this workout—or more accurately, metabolic weight training. In addition to that, you also do some plyometrics, which works like little HIITs thrown into the workout.
Equipment needed: an adjustable step—you will need it at 14 inches and 8 inches, dumbbells (15#, 12# and one 3#), ankle weights, the bar from a barbell for balancing, and a yoga mat.
After the short warm up, you will be using 12 or 15 pound dumbbells for the following exercises: you start immediately on the 14 inch step with leg presses. A lot of them. Then it’s hover squats. You get a 3 pound hand weight and put it on the ground to raise one heel off the ground. The other leg is the working leg for rear lunges. Before you switch sides you do some plie squats, then elevated lunges on the other side followed by some more plies. Break your step down to 10 inches and do drop squats. You put your dumbbells down to do some explosive (plyo) plie squats followed by a plie/curtsey lunge combo. Get on your 10 inch step holding the bar for balance. Your heels will be hanging off the step for calf raises. Grab your dumbbells again for one legged deadlifts. More plie squats.
Next you will get back onto the 10 inch step for slow motion step ups (she calls them “sculpting drills”). No dumbbells—you will use “genie arms” and it is somewhat of a balance move as only the toe of the working leg touches the floor. Next is explosive (plyo) lunges that alternate with pulsing lunges.
Now you put the ankle weights on and grab the bar for balance. You will have the ankle weights on for the rest of the workout. I will add that you do enough reps that even if you don’t have ankle weights you will still get a great leg/glute workout.
You need the 10 inch step again for outer thigh leg press. More calf raises—just like the earlier ones, only this time you have on ankle weights. Standing leg extensions. End with standing outer thigh lifts.
Get your mat because it’s time for floor work! Pull your 10 inch step close to the mat. Laying supine on the mat, put one heel on the step and the other leg straight in the air for a zillion glute/hamstring tucks and pulses. You can get rid of the step for the rest of the workout. Get on your hands and knees for glute/hamstring raises. Lay on your side for outer thigh/glute sweeps. The workout ends with inner thigh lifts.
Brutal workout. I loved it. Cathe does something that is hard to come by (outside of programs like P90X)—she creates a lot of split workouts. I’m not saying they aren’t out there, but neither in the quantity nor the comprehensiveness that Cathe creates. In fact, even her total body workouts contain premixes so you can use them as split workouts if you chose. Now that I have become an official Cathe workout hoarder, I am excited that I will be able to add splits much more frequently to my workout calendar. Legs & Glutes is a perfect lower body addition.
And the DVD contains the usual Cathe bonus–premixes! This DVD has some pretty awesome premixes. First you have your standard premixes that are unique to Legs & Glutes. This includes an extreme premix that is 79 minutes (which scares the crap out of me! The basic workout was brutal—I am not yet ready to take it to the extreme!). Another Extreme that excludes the floor work and is 67 minutes. Something called Leg Press Mania that is 56 minutes (I will probably try that one—sounds like I may get some extra leg presses, which I love). Then it breaks it down into shorter workouts: Standing exercises only 39 minutes, floor work only 11 minutes, and ankle weight exercises only 21 minutes. Now here is where the premixes get really unique. There are 7 more premixes that combine Legs & Glutes with Kick, Punch & Crunch. Yes! And don’t forget, Kick, Punch & Crunch has 7 of it’s own premixes. So you get two full workouts and 20 premixes, 7 of which combine the two workouts! How amazing is that? I will probably at some point do the 75* minute monster: Kickbox Cardio Drills plus Kickbox and Strength Circuit + Abs. (*11/25/12 edit–this premix is listed as 82 minutes, but I did it this morning and it is actually only 75 minutes.)
Outstanding workouts! Outstanding DVD!