Lower Body Blast is an amazing lower body strength workout by Cathe. Not sure exactly how to classify it. Obviously strength, but maybe strength + cardio? The warm up is actually a cardio step routine and then throughout the floor work (which makes up the majority of the workout) there are “blasts”–plyometric cardio drills. In addition, the workout is fast paced, so it keeps the heart pumping throughout. It’s primarily strength but you get some nice cardio, too.
The main workout is 59 minutes long; 8 minute warm up, 46 minutes of strength training and 5 minute stretch. In addition, there is a 17 minute leg conditioning bonus–which is actually barre work (you can substitute with a chair). The bonus only shows up in the premixes. I, of course, did the 76 minute premix that had the main workout plus the bonus.
As a whole (bonus included), this is a thorough lower body workout. It hits every single muscle in your lower body in so many different ways–through moderately heavy weight exercises, high rep exercises, floor work, barre work and plyometric work. You will feel it all over.
I really, really liked this workout. However, in the future, due to the length, I will probably do the main workout most often. However, the bonus barre workout is unique, even for a Cathe bonus. Though there is no “warm up” at the beginning of the bonus, there is a little stretch at the end! Which means, you can easily tack the bonus 17 minute barre leg conditioning bonus onto the end any other workout without worrying about stretching yourself out afterward (and of course you will already be “warmed up” because you just finished another workout). And that is how I will probably use the bonus leg drills in the future.
For this workout you need: barbell, dumbbells, slide and glide disks, firewalker band and the square high step–but you will only be using the high step at 8 inches. If you do the barre workout you can just use a chair. Cathe is using her Push Pull tower, but that isn’t even available for purchase anymore, so if you don’t already own it or a barre of some sort, you’re stuck with a chair anyway, which works perfectly fine.
After a fun little cardio warm up on the step (with mostly basic choreography and a few moderately complex combos) you move into the lower body strength work. Cathe is not forthcoming on the weights she is using, which is a bit unusual, so I had to fend for myself and grab whatever weight seemed reasonable for the move. I don’t really like doing that the first time I do a Cathe workout, because you never know if Cathe is going to rep you out or not. Sometimes you can tell by the amount of weight she is using. I use her weight as a guideline for myself the first time I do one of her workouts.
She does a lot of reps and within each set she varies the tempo and does lots of low ends and pulsing. So for most moves, you probably will want to keep your weight moderate. For the barbell exercises (except the static lunges) you can probably go pretty heavy. She burns your glutes and legs out in the static lunges though–ouch!
***The weights listed below are the weights I used the last time I did this workout in 2015.
Standing Leg Work (35:30 minutes):
Walking lunges with dumbbells (12# DBs)
Leg presses off 8 inch step with dumbbell (15# DB)
Barbell squats (50# BB)
Front lunge pick ups with dumbbell (12# DBs)
Cardio burst: split jumps
Warrior side lunge on slide & glide disk
Deadlifts with barbell off 8 inch step (50# BB)
Barbell plie squats (35# BB)
Side lunges with the slide & glide disk
Cardio burst: ice breakers
Single leg deadlifts with dumbbells (20# DBs)
Elevated lunges (no weights LOTS of reps)
Hover squats with dumbbells (12# DBs)
Sit n slides with slide & glide disks
Cardio burst: box jumps on 8 inch step and plyo jacks
Wide stance deadlifts with barbell (50# BB)
Static lunges with barbell (40# BB)
Floor work (10 minutes):
Butterfly with firewalker around thighs (sitting on floor, leaning back, legs lifted and knees bent with soles/sides of feet touching–open and close thighs)
Get into tabletop position (hands and knees) with firewalker band still around thighs and do fire hydrant.
Remove firewalker but stay in table top position and do leg lifts straight behind you
Lower to your elbows and bend leg–continue lifting
Bonus Leg Conditioning drills (barre work; 17 minutes):
With barre/chair in front of you, bend forward with back straight; first you will do lifts with leg straight behind you, next with leg bent and last with leg to the side (fire hydrant). Finally, while in fire hydrant you will move your leg front and back (Cathe calls them “up and overs”)
Next, with barre/chair still in front of you and standing up straight now, you will get on your toes and do squats and pulses in various positions; first a basic squat, then an angled squat, then a narrow plie and finally in the cross-back lunge position.
Premixes: Timesaver (no floor work) 49 minutes, Standing + Barre work 66 minutes, Standing + floor work + Barre work 76 minutes, Standing + floor work with no cardio bursts 56 minutes, Standing + Barre work with no cardio blasts 63 minutes.