Cathe Live: Strong Total Body

Strong Total Body is an awesome total body strength workout. It is fairly fast paced and you can go moderate to heavy on most exercises. I got an excellent workout in only 47 minutes! I loved it! Also, Cathe was very even and consistent in this workout. Both sides of the body are worked equally and for the most part the reps are pretty uniform for a Live workout. Though in her forum post about this workout she recommends having dumbbells ranging from 5-20 pounds available, once the workout starts she clarifies that; your heaviest weight should be whatever weights you use for single arm back rows and deadlifts. So I quickly made sure I also had 25 and 30 pound dumbbells available. Also, during this workout she points out that you should not be trying to match her for weight (which I usually do my first time through a workout) but use the weight that is right for you. So I kept that in mind, especially after I saw the rep ranges that were being done. So below, I will list the weight Cathe used and the weight I used (the latter is obviously for my own knowledge when I return to this workout–which I will be! It is a winner!). If I used the same weight as Cathe, then I will just list the weight.

Strong Total Body aired 11/12/15; here is the video clip posted on the forum. It is 47 minutes long; 5 minute warm up, 5 minutes of core work and 2 minute stretch. Recommended equipment: dumbbells from 5-20#, a step w/ 3 risers on each side and a mat.

Exercises:

1. Squat kick, squat lunge (no weights)
2. Grab one 10# DB; step out squats–squat and remain in squat, holding DB in both hands, 3 small squat steps to side; 8 reps each side (I’ll go heavier on this in the future)
3. Keep the 10# DB, to set up for this exercise, side lunge and set DB on the floor; side lunge reaching fingertips to outside of dumbbell; 24 reps each side
4. Bicep curls (Cathe uses 10# DB, I used 12# DB), 12 reps
5. Hammer Curls (Cathe uses 10# DB, I used 12# DB), 12 reps
6. Bicep curls (Cathe uses 10# DB, I used 12# DB), 12 reps
7. Hammer Curls (Cathe uses 10# DB, I used 12# DB), 12 reps
8. Bicep curl sweeps–hammer curl then turn DB at top so it is in a traditional position, then hammer curl down (Cathe uses 12# DB, I used 15# DB), 10 reps
9. Deadlifts (Cathe uses 20# DB, I used 30# DB), 12 reps
10. Squat w/ overhead press (Cathe used 10# DB, I used 12# DB), 12 reps, then alternate arms for 8 reps and end with both arms again for 8 reps (you are still squatting the entire time)
11. Single leg deadlifts holding one DB, at top of move do a curl and overhead press (Cathe uses a 15# DB, I used 20# DB), 6 reps each side (I could probably use 25# in the future)
12. Plie squats w/ upright row (12# DB), 16 reps
13. One arm rows (Cathe uses 20# DB, I used 25# DB), 16 reps each side
14. Plie squats w/ upright row (12# DB), 16 reps
15. One arm rows (Cathe uses 20# DB, I used 25# DB), 16 reps each side
16. Reverse flys (12# DB), 16 reps
17. Static lunges (Cathe uses 20#DB, I used 15# DB), 24 reps each side
18. Pulsing static lunges (Cathe uses 10# DB, I used 12# DB), 24 each side (I could stick w/ the 15# DB in the future)
19. Lateral raises (5#DB), 16 reps, then you will do 8 “top ends” where you pulse at the top of the raise 4 times before lowering, and end with 8 singles
20. Standing overhead tricep extensions (12# DB), 12 reps
21. Tricep dips off step, 24 reps
22. Standing overhead tricep extensions (12# DB), 12 reps
23. Tricep dips off step, 24 reps
24. 4 lateral plie walks holding 12# DB under chin, 9 reps
25. Plie squats holding 12# DB under chin, 8 reps, 4 partials, 8 more singles
26. Chest flys (Cathe uses 12# DB, I used 25# DB) 12 reps
27. Pull overs (Cathe uses two 12# DB, I used one 30# DB), 4 reps at a 4/4 count and 6 at a 2/2 count
28. Chest flys (Cathe uses 12# DB, I used 25# DB) 12 reps
29. Pull overs (Cathe uses two 12# DB, I used one 30# DB), 4 reps at a 4/4 count and 6 at a 2/2 count

Core:

1. Angled V-sits; 8 w/ straight legs and 8 w/ bent legs
2. Repeat angled V-sits but do 6 w/ straight legs and 6 w/ bent legs
3. Heel taps alternated w/ leg extensions–hands behind head and knees bent; tap heels on ground then bring knees and elbows together, extend legs straight and arms straight; alternate these two moves; 12 reps
4. Reverse crunches to various tempos
5. Spiderman/bootcamp planks; straight arm plank, alternate bringing knee to outside elbow; 16 singles and 8 doubles
6. Lower to elbows and march feet