This is the first Cathe Live workout I did and I love it! What a great workout and the live aspect of it really mixed things up. This is a great total body metabolic strength workout. I own all of Cathe‘s DVDs and I honestly don’t think she has any DVDs out there that are like this workout. I could be wrong–I don’t have them memorized, after all, but this one seemed very different. The workout does use traditional exercises that Cathe frequently uses in her workouts but what is different is the sequencing of the exercises. Cathe explains it in her description of this workout:
You alternate between upper and lower body resistance exercises, allowing as little rest as possible between each movement. The lack of rest and recovery keeps your heart rate up for cardiovascular and fat burning benefits, while switching between upper and lower body exercises maximizes blood flow to all parts of the body and reduces build up of lactic acid.
All I know is I love this type of workout. I found it a great workout. Very fast-paced so you are getting some cardio with strength. The equipment Cathe recommends you have on hand are as follows: barbell loaded with 45 pounds, plus 5, 8, 10, 12 pound dumbbells. Below in the break down I also list what weight Cathe directs you to use for each exercise. Like any workout, you need to go through it once to see if these weights will apply to you. I found it a mixed bag. For the plié squats, rear delt flies and front/side raises the weight Cathe directed us to use was perfect for me. For the side lunges, I bumped my weight up to 8 pounds after the first round. For the bicep/triceps I bumped my weight up to 12 pounds after the first round. In the future, I will grab 15 pounds for the static lunges and, also in the future, I will have a heavier barbell handy for deadlifts.
That leads me to a second note about this workout. It is a very fast-paced circuit workout so you need all of your equipment handy and close. That means your barbell(s) needs to be close to your dumbbells and all equipment close at hand. There is no time to add plates to your barbell so if you don’t have two barbells (or 3 like me!) you are $crewed if you need different barbell weights. And pausing should not be an option as stopping the workout defeats the purpose of PHA.
Here is Cathe’s forum post about this workout along with a video clip.
***2/22/16 Update/Note: I have been doing a lot of Cathe Live workouts a second time and am still loving them just as much, but I have to add a comment on this one. I did this one for the second time this morning, this time using heavier weights from the very first circuit and OMG. I LOVE THIS WORKOUT. This might be my all time favorite workout. With the proper weights, it works your muscles so well and still gives you a great cardio workout. For a strength workout, it is all around impressive. I am so enamored if it I now feel the need to work it into my rotations more frequently.***
On to the breakdown:
PHA training is 50 minutes long; 5:30 minute warm up; 6:30 minutes of core work; 3 minute cool down/stretch. It aired live 7/02/15. The initial set up for this workout is 3 rounds of the 8 exercises listed below; however, this is a live class and snafus happen! The first time through the first round Cathe forgot exercises #5 & #6–so rather than 8 exercises, you only do 6. Cathe fixes this by calling the first round your “warm up round.” You then do all 8 exercises for 3 rounds. So you actually do 4 rounds, but one round is missing the lunges and the front/side raises.
After the warm up you grab the 12 pound dumbbells and do a warm up set of plie squats (16 reps, pulse 7 then pulse 3 2x), then grab the barbell for plie squats.
- Plie squats with BB (1 rep to a count of 2 up, 2 down then two reps to a single count; 7 reps) (45# BB)
- Rear delt flies with 12# DBs, 14 reps
- Side lunges w/ 5# DBs (two side lunges to each side, bringing DB to foot; 8 total of these pairs) (I used 12# DBs)
- 3 bicep curls, overhead press, 3 overhead tricep presses; for the first 2 sets she uses 10#, for the last two sets she uses 12# (6 sets total) (I used 15# DBs)
- Static lunge w/ 12# DBs (20 reps each leg) (I used 15# DBs)
- Front/side raise w/ 8# DB (alternate arms to front once, then raise together 2x, alternate arms to side once then raise together 2x; 5 of these sets)
- Deadlifts w/ barbell (12 reps) (I used 75# BB)
- 12 push ups (for final set/4th round do 16 reps)
Core (repeat this series 3x): 1. 16 pulsing crunches; 2. 4 sit ups while speed bag/rolling arms/fists; 3. 4 sit ups with two punches at top; 4. 8 ankle grabbers; 5. 8 sit ups; at top alternate raising one leg; 6. in straight arm plank bring knee to outside elbow for 8 reps.