Ripped with HIIT: HIIT Lower Body Circuit

lowerbodyHIITFor more information on Cathe’s Ripped with HIIT program see the overview post.

OMG. O.M.G. I know I have already mentioned it in other reviews, but Cathe has really outdone herself with this new series/program. HIIT Lower Body Circuit is incredibly intense and advanced. It kicked my butt! This workout alternates lower body strength work with very intense, HIIT level cardio blasts. It is in the same spirit as STS Plyo Legs workouts (from Mesocycle 3) and Xtrain Cardio Leg Blast. But of course, different. Definitely more advanced and intense than Cardio Leg Blast. What a workout! I will not be sampling the extreme premix any time soon! It might even be more advanced than STS Plyo Legs; the reason for this is the way it is structured. Unlike the afore mentioned lower body workouts, this one doesn’t alternate 1 strength move with 1 HIIT. This one is all over the place–sometimes it’s one for one, sometimes you’ll do two HIITs and two strength–really blasting your lower body–or HIITing you out. You’ll see below in the breakdown. Anytime I use the phrase “followed by” that means you have another cardio or strength move right after the last. Very intense. Oh–and the “low ends” return. If you are a Cathalette, you know exactly what that means. If you’re not? After you have done a regular set of squats, you squat down but only come halfway up. You’ll see these in both the regular squats and the plie/sumo squats.

For this workout you need a step at 8 inches, various dumbbells and a barbell. Generally when I do Cathe’s workouts, the first time I do them I use the same weights as she does, but usually with at least half of the exercises I have an “up” arrow indicating that the next time I do the workout I need to increase the amount of weight I use. Not so in this workout. One up arrow in the entire workout. Also, I oddly don’t care for the stretch. Cathe always does an excellent job stretching you after her workouts–especially the lower body. But for this one, I just didn’t feel like she stretched me out very well.

**For Ripped with HIIT workouts I am doing most of the workouts twice before posting them. What you read above was after I did the workout the first time. I am now in week 2 of my rotation and did HIIT Lower Body Circuit again this morning. I still agree with all of the above, but it didn’t seem as hard as it did the first time. It still seemed very challenging–do not misunderstand, but not as hard as it seemed the first time. I also had quite a few up arrows this time through–so I will be lifting heavier the third time I do the workout.

HIIT Lower Body Circuit is 47 minutes long with a 5 minute warm up, 36 minute training time and 6 minute stretch.

Cardio: Power Box  followed by Ice Breakers

 Strength: Barbell Squats followed by Weighted Pulse Lunges

Cardio: Power Scissors with Pulses followed by 4 Step Knee Down Tap/1 Power 7 Sequence

Strength: Weighted Lateral Walks

Cardio: Side-to-Side Ground Switches

Strength: Weighted Lunge Taps

Cardio: Step Knee Tap Down/Power Scissors/Power Turn/Power 15 Sequence

Strength: Weighted Plie Squats

Cardio:  Power Circle/Elbow to Knee Jumps/into Straddle Jumps

Strength: Barbell Squats Narrow Stance

Cardio: Touch Down Plie Jacks

Strength: Weighted Cross Back Lunges on Step

Cardio: Push Around Corner/Doubles/Singles followed by Line Taps

Strength: Static Lunges followed by Dead Lifts

Cardio: Wide Tap Lunges

 Strength: Side Lunge into One Legged Squat Combo followed by Wide Stance Deadlift

All of the Ripped with HIIT workouts included two Bonus Ab workouts:

Bonus Abs 1 is 10 minutes. I really enjoyed this abs workout. Lots of fun–I love how it starts standing. You will need an 8 pound dumbbell and a mat for this bonus. The workout starts standing, holding one 8 pound dumbbell. 1. Standing Oblique Crunches, 2. Alternating Oblique Crunches with Knee Lift, 3. Lay on mat, still holding one 8 pound dumbbell. Seated Lean Back Crunches, 4. Pullover Sit Ups with a Twist, 5. Pullover Heel Tap Extended Crunches, 6. Set dumbbells aside for this move; High Low Planks with plank Jacks.

Bonus Abs 2 is 13 minutes long. Bonus Abs 2 is much more challenging than Bonus Abs 1 and not nearly as fun. But still, very effective–I really felt it! 1. Seated One Arm V-Ups, 2. Ankle Grabber Sit Ups, 3. Bent Leg/Straight Leg Bike Maneuver, 4. Banana Holds, 5. Alternating Leg Forward Crunches, 6. Hip Lifts into Balancing Snow Angels, 7. Supermans into Swimmers

Premixes: It seems to be a recurring theme. The premixes I have done do not add the stretch on after the Ab bonus. So I have to go to the chapter section and select the stretch.

Premix #1: Scrambled #1 (same exercises, different order) 48 minutes
Premix #2: Scrambled Express (same exercises, different order; also, not all of the intervals are included to save time) 32 minutes
Premix #3: All Blasts 38 minutes
Premix #4: No Blast (strength work only) 31 minutes
Premix #5 Abs Mixed In 50 minutes
Premix #6: Extreme Lower Body Circuit (regular work + you will repeat some of the intervals) 67 minutes
Premix #7: Entire Routine + Abs #1 51 minutes
Premix #8: Entire Routine + Abs #2 54 minutes
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10 responses to “Ripped with HIIT: HIIT Lower Body Circuit

  1. Just did Cathe ‘s hiit legs circuit and LOVED it but it was dang tough. I paused and took longer breaks to summon the energy for the blasts. Loved that she used heavy weights. I was super intimidated to get into the hiit series after a fairly disappointing try a few months back, but I’m in better shape now. Curious if you know the relative difficulty of this one compared with others in the series? You did a nice difficulty rating for the ice series— wondering if you have a sense of that for hiit. Anyway, thanks for your reviews— you’re inspiring me!

    • It’s been a while since I did this workout but I remember it being one of the most difficult–this one and the Plyo Cardio workouts were the toughest in the series. For me at least.

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  4. I am not as strong as you are, but generally, my cardio endurance is decent. So typically, I do all step-related activities on 2 risers even if Cathe and crew are doing one. Conversely, I tend to do 1/2 to 1/3 of the heavy weights on the first go around of any strength workout. However, after doing this routine one time, I am going to reverse my pattern: I will use one riser and try to amplify my jumping/squatting moves as much as possible, but try to match (or get close) to Cathe on the weighted exercises. On two risers, I felt like I was barely there at the end, and just going through the motions to get through the intervals. 🙂

    • I think you’re saying that on two risers this was super intense for you–so you plan to lower to one riser in the future but raise your weights? That’s a great idea. I won’t lie, I considered doing that in Plyo HIIT 2 when did the combined premix. I was wasted by the end of that one doing all the jumps on and off that step! That’s a great way to work your way up to a higher level.

      • Yes, exactly what I mean! Next time I do it, I will lower my riser and concentrate on my form and dynamic movements (deeper squats, higher jumps, and crisper execution), and up my weights for the strength work. I found I was working so hard on the step that I was going too light on the weights in order to give myself a rest. 🙂

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