Cathe Live: Bootcamp Blast Off

Bootcamp Blast Off is a fun total body cardio + strength workout.  It is set up in 7 rounds; each round consists of cardio, compound/metabolic strength, lower body strength and upper body strength. Though Cathe does point out a few times that you are hitting every muscle in the body–that’s not really true. The back and chest are neglected. It’s still a great workout. Since it is only 44 minutes, I rounded out my hour by doing Flex Train abs (9 minutes) and stretch (5 minutes) bringing the workout to just under an hour. However, in the future, I think I will add on Flex Train back (7 minutes) instead of core. Personally, chest is my least favorite muscle group to work, so I don’t miss it. Plus, I am working it plenty with the other strength workouts I am currently doing at the beginning of each week. I don’t need any extra here! But I do love to work my back, so I hate it when back is short-changed.

There are a few music snafus in this workout. It messes up at the beginning of round 6 and again at the end of Round 7, so you will do one exercise in each round with no music. But Cathe fixes it.

Bootcamp Blast Off is 44 minutes long; 4:30 minute warm up and 2:30 minute stretch. It aired live on 3/10/16 and here is the video clip. Equipment needed: dumbbells ranging from 5-15 pounds; I also used 25 pound dumbbells for deadlifts.

Round 1:

1. High/low punches w/ a hop
2. Squat w/ overhead press; Cathe used 8# DBs, I used 10# DBs
3. Static Lunges, 16 reps each leg; one 15# DB
4. Bicep curls; Cathe used 12# DBs, I used 15# DBs

Round 2:

1. Snow angel jacks into alternating front kicks (one jack, kick right, kick left)
2. Forward hinging lunge w/ single rear delt fly; 8# DBs
3. Marching sumo squats; one 12# DBs (in the future I will use 15# DB)
4. Overhead tricep extensions; 12# DBs

Round 3:

1. Plyo jacks
2. Side lunge w/ forward swing (kettlebell move); Cathe used one 8# DB, I used 12# DB
3. Curtsy lunges (starts out pulsing then goes to singles); one 15# DB
4. Double arm front raises (lots of variations; it changes to side raises at the end); Cathe used 5# DBs, I used 7# DBs

Round 4:

1. Power Scissor (alternating jump lunges), followed by squat jump w/ double jump rope
2. Reverse lunges w/ hammer curls; hammer curls change to curl into overhead press; Cathe used 10# DBs, I used 12# DBs
3. Diagonal front lunges, 10 reps each leg; Cathe used 10# DBs, I used 12# DBs
4. Rear flys, 3 sets of 10 reps; Cathe used 12# DBs, I used 10# DBs

Round 5:

1. Ice breakers
2. Alternating reverse lunges w/ overhead tricep extensions; 10# DBs
3. Walking lunges (3 walking lunges (pulse 4x w/ each lunge), turn and do plie pulse); Cathe uses 8# DBs, I used 10# DBs
4. Upright rows, 28 reps; 12# DBs

Round 6:

1. Line taps
2. Rotational lunges (turn to side, lunge, return to center and do overhead press; alternate sides); 10# DBs, I will use 12# DBs in the future
3. Step out squats (while staying in squat, step out 3x to the side, wider each time; 8 reps each leg); Cathe used one 10# DB, I used one 12# DB, I will use one 15# DB in the future
4. Hammer curls; Cathe used 12# DBs, I used 15# DBs

Round 7:

1. Long reach lunges
2. Drop curl press (jump down into sumo squat, bringing DBs nearly to ground, jump feet in and raise DBs overhead, do two overhead tricep extensions); 12# DBs
3. Deadlifts; Cathe used 15# DBs, I used 25# DBs
4. Single leg deadlifts; Cathe used one 15# DB, I used one 20# DB
5. Double arm tricep kickbacks; 12# DBs