This was a very interesting workout. A few things to note upfront. This is the very first Cathe Live–and you can tell. This workout has issues. Second, on the Cathe Live page it is listed as “Bootcamp”; however, it is kickboxing bootcamp, so that is what I am calling it.
I actually really liked this workout but it requires a first run through. For workouts like this, these blog posts are crucial before I return to the workout–so I can be prepared next time!
The first minute of this workout is actually Cathe talking to the camera, giving a summary of what the workout will contain, telling you that need to already be wearing your boxing gloves, and to have a mat and a set of 10 pound dumbbells nearby. She introduces the 3 cameramen then notes that this class being live seems to have scared away her usual exercisers–the class is apparently smaller than usual.
When the actual class starts, that’s when things get weird. The filming is super weird. In the warm up the camera angles go from filming Cathe from above/behind, to filming her head on, but super close up. This is disorienting because it throws your lead off. When I do a workout I mirror the trainer–so if she is on her right, I am actually on my left. Cathe is also really good about cuing for the TV viewer–because she knows you are mirroring her. So she will call left when she is on her right. The point is, when I was following her from behind then the camera changes to front/face view, I was on the wrong lead. However, by the time the warm up was over, there were no more weird above/behind shots. But, frequently the cameramen would be shooting exercisers while Cathe was changing a move–so you couldn’t see her or what lead she was on. And I hate to be rude, but the exercisers were lagging. Sometimes they weren’t doing the move when Cathe called it then when they finally showed Cathe doing it, it didn’t look the same as what the exercisers were doing (because Cathe’s form is perfect, their’s… not so much). There are other camera issues as the workout progresses but before I can even get to those, there is a structure issue to this workout.
So, it starts with cardio boxing. You get kicks in the warm up, but after the warm up, it is punching w/ cardio blasts–no more kicks. At approx. the 21:30 minute point Cathe sends half of the class to the heavy bags and the other half she tells to take off their gloves and grab their dumbbells. Huh? Confusing the first time through because I didn’t know what to do. However, in the future, it does give you choices and I do like that. During this odd segment, Cathe is cuing two different things at the same time–conditioning drills and heavy bag work. For the first half of it (total time for the heavy bag/conditioning drills is 11:30 minutes) Cathe is doing heavy bag and yelling orders to the exercisers w/ dumbbells. So I did heavy bag. Then halfway through, she has the exercisers switch–so the ones who were doing heavy bag remove their gloves and grab their dumbbells, and the ones who had been using their dumbbells put their gloves on. This time Cathe also removed her gloves and does the conditioning drills while shouting orders to the heavy baggers.
Do you see the confusion here? And on top of that, the camera wasn’t always where you want/need it to be, depending on which group you are following. So sometimes it was hard to know what was going on. However, I really do like the fact that if I want, I can just do 10 minutes of heavy bag or 10 minutes of conditioning drills. Or split it up (like I did this morning). In the breakdown below I do not break down the heavy bag work but I do break down the conditioning drills. They were basically the same. The only differences are the first group that used the dumbbells had to do burpees (second dumbbell group didn’t), and the second heavy bag group got jacks w/ punches (first heavy bag group didn’t).
Once heavy bag is finished Cathe has everyone take off their gloves, grab their mat and dumbbells, and everyone does the conditioning drills. The only thing she used was a set of 10 pound dumbbells but in the future I will need to go heavier than that. 10s, 12s, 15s and 25s. 10 pounds seemed too light for nearly every exercise I did. For my own future information, I will mark in the breakdown what weight I will use in the future, but keep in mind that Cathe used 10s for everything–and so did I the first time through.
Kickbox Bootcamp is 56 minutes. Warm up is 8 minutes, cardio boxing is 21:30 minutes (that includes the warm up). Heavy bag/conditioning drills 11:30 minutes. Straight conditioning drills 9:30 minutes. 3:30 minute cool down/stretch. This workout aired live on 5/08/14. Here is a video clip.
Equipment needed: boxing gloves (I wore 2 pounded weighted gloves) and 10 pound dumbbells (as noted above, in the future I will use 10, 12, 15 and 25 pound dumbbells, so the weights listed below are for my information only).
Heavy Bag/Conditioning #1 (5 minutes):
- Squat w/ overhead press 12# DB
- Push Ups
- Jump out into plyo squat, bringing DBs between legs, jump legs in and do overhead press 15# DB
- Side lunge, setting DB down near one foot and standing, side lunge picking DB up and doing one arm overhead press 12# DB
- Burpees
Heavy Bag/Conditioning #2 (5 minutes):
- Squat w/ Overhead Press 12# DB
- Push Ups
- Jump out into plyo squat, bringing DBs between legs, jump legs in and do overhead press 15# DB
- Side lunge, setting DB down near one foot and standing, side lunge picking DB up and doing one arm overhead press 12# DB
Conditioning Drills Only:
- Lateral Plie Walks w/ DBs under chin, 4 steps to each side, 12# DB
- 5 Full Sit Ups + 5 Push Ups, 5 sets
- Plie Squats w/ One Arm Overhead DB Snatches, 12# DB
- Bicep Curls, 15# DB
- Overhead Tricep Extensions, 12# DB
- One Arm Rows (she holds two DBs together), 25# DB
- Side Elbow Plank raising one DB from floor to ceiling, 10# DB
- Stay in Side Elbow Plank but set DB down and place hand behind head; raise and lower elbow, ceiling to hand on floor
- Tricep Dips on DBs or floor
- Sit Up w/ DB pullover at bottom and overhead press at top; you can use two DBs or hold one DB in both hands, 12# DBs
- Russian Twists w/ one DB, 10# DB
- Lying on your back, plant one elbow on the ground with the fingers pointing straight up in the air; the other arm lifts straight up, raising your torso while your other elbow remains planted on the mat
- In Elbow Plank you will do marching feet, and then step them in and out, then hold in plank
- Release Push Ups (lower slowly until body is on the floor and raise arms off ground then push up in a straight line)
- Straight Arm One Arm Plank Holds
- Lay on stomach and raised legs and open and close them; then just do breath stroke arms; then do both together
