Cathe Live: Summer 2016 Kickoff

summer2016KickoffWhen Cathe did this Live workout I was in the middle of my Cathe Live Rotation and I could not do it right away. And I really, really wanted to! After watching the clip for it and seeing the length (59 minutes) I felt like this would be a perfect total body cardio + strength workout! And it was a full hour! So after finishing the Cathe Live Rotation this was the first new-to-me Cathe Live workout I did. And it was as great and as much fun as I expected. Except, oddly, not nearly as intense as I expected. Still a great workout. Part of that could be due to the fact that I didn’t lift as heavy as I could have. I will definitely be upping my weights in the future. Still–it was wonderful and comprehensive workout, and I loved it.

Summer 2016 Kickoff starts w/ Cathe and class w/ sunglasses on, jumping around and Cathe yelling. Kind of funny, I guess.  This workout has everything in it. The warm up is boxing and some leg conditioning. After the warm up you go straight into a boxing combo that lasts about 3 minutes then she throws in some metabolic leg work (Athletic Training-style)–you keep your boxing gloves on for that and add punches; you do 8 more minutes of cardio kickboxing (in which you will also use the step for more intense cardio blasts) then the gloves come off for more metabolic lower body strength work. Finally you work the upper body and the workout ends w/ core work. Overall a great and varied workout. You will never get bored! I really enjoyed it.

Summer 2016 Kickoff is 59 minutes long; 8 minute warm up and 2 minute stretch. Other segment times are noted either above in the summary or below in the breakdown. I am not breaking down any of the cardio boxing/kickboxing. Equipment needed: a step at 8 inches, boxing gloves (I used 2 pound weighted gloves), a barbell w/ plates (Cathe’s was at 45 pounds for deadlifts and 25 pounds for upper body work) and a set of 10 pound dumbbells. It aired live on 6/23/16 and here is the video clip.

3 minute boxing combo.

Metabolic Legs #1 (7:30 minutes)

  1. 32 knee pulls on corner of step
  2. Step lunges w/ punch downs (32 facing each direction)
  3. 16 boxer running mans on corner of step
  4. 8 knee ups punch downs on corner of step
  5. Repeat 3 & 4 on opposite corners
  6. 24 air squats
  7. Repeat 1-7 w/ opposite lead

8 minutes of cardio kickboxing.

Metabolic Legs #2 (10 minutes)

  1. Uneven squats over step holding one 10# DB (I will use 12# in the future)
  2. Upright row w/ outer thigh lift (one foot on step); one 10# DB (I will use 12# in the future)
  3. 24 split squats each leg (back foot on step behind you); 10# DBs (I will use 15# DBs in the future)
  4. 12 deadlifts (Cathe used 45# BB; I used 60# BB)
  5. 16 Warrior lunges each leg
  6. 12 deadlifts (Cathe used 45# BB; I used 60# BB)
  7. Sumo march (Cathe used one 10# DB, I used one 12# DB, in the future I will use a 15# DB)
  8. 12 deadlifts (Cathe used 45# BB; I used 60# BB)

Upper Body (Cathe’s barbell is set at 25# for every exercise in this segment that uses a barbell; also, at this point you will be sitting/lying on step a lot, so place your mat on the step if needed) (15 minutes):

  1. Bicep curls, 3 sets, lots of different slow tempos (I used 35# BB, I will use 30# BB in the future)
  2. Tricep dips off step w/ BB on lap
  3. Lying overhead tricep extensions, lots of different slow tempos (Cathe used 25# BB, I used two 12# DBs)
  4. Tricep dips off step (no BB)
  5. Seated overhead tricep extensions (Cathe used 10# DBs, I used 12# DBs)
  6. Seated alternating overhead press (Cathe used 10# DBs, I used 12# DBs)
  7. 10 rear delt flys (10# DBs)
  8. 10 upright rows (10# DBs)
  9. 10 double arm overhead presses (10# DBs)
  10. Repeat 7-9
  11. Close grip chest press (Cathe used 25# BB, I used two 15# DBs)
  12. Chest flys (Cathe uses 10# DBs, I used 15# DBs, in the future I will use 20# DBs)
  13. Pullovers; 3 sets of 8 reps; first set legs are raised and bent, second set you bicycle legs and 3rd set you send both legs in and out (Cathe uses two 10# DBs, I used one 30# DB)

Core Work (all core work is done on step) (2:30 minutes):

  1. Thrusters (3 sets of 10 reps): sit on end of step, hands on step behind you, leaning back slightly and thrust feet in and out
  2. Bicycles
  3. Hold legs in “L”; pulse up once, then twice, then 3 times, then 4 times (do this 2x on each leg)

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