Cathe Live: Scrambled Cardio & Weights

scrambledCardioAndWeights-6-9-16

Scrambled Cardio & Weights is another excellent cardio + strength workout from Cathe Live. And this time she does an excellent job of actually working total body. In fact, I thought she had once again skipped the back, but it was the very last exercise you do before the stretch. So yay! A true total body workout! This workout is pretty fast-paced, especially in the first half. There are none of her customary Live water breaks in the first half. In fact, it moved so quick that sometimes I (and others in the class!) missed the first rep or two as we scrambled to get our weights. Another minor issue with this is getting the proper weight. Sometimes you move so fast between exercises that it is difficult to change to a more appropriate weight for the second exercise–and of course Cathe is using the same dumbbells for both exercises. I’ll have to make note of that on the workout card when I create it so that I have the dumbbells for the next exercise nearby.

Scrambled Cardio & Weights is 51 minutes long; 8 minute warm up and 3 minute stretch. Equipment needed: a full step at 8 inches and various dumbbells; I used 5-25 pound dumbbells. It aired live on 6/09/16 and here is the video clip.

Exercises:

  1. Long reach lunges; you touch both the corners of the step and then you reach higher, you alternate sets of the two versions
  2. Step knee touch back
  3. Power 7s + up jack/down jacks
  4. Standing on side of step, tap down and abduct leg to side while waving arms overhead
  5. Plie squats w/ upright rows; 3 sets (12# DBs)
  6. Alternating forward leaning lunges onto the step
  7. One arm burpees on step (alternate arms)
  8. Curtsy lunges w/ overhead press (pulse 3x in curtsy then two overhead presses; alternate sides) (12# DBs)
  9. Alternating overhead press (12# DBs)
  10. Push ups on step; 3 sets (in between each set you jump rope and do jumping jacks)
  11. Fast feet on step; 2 sets (jump rope and jacks between sets)
  12. Front DB swing w/ side leg abduction off step (Cathe used one 8# DB, I used one 10# DB; in the future I will use 12# DB)
  13. Slam Its off sides of step
  14. Squats alternated w/ deadlifts (Cathe used 15# DBs, I used 25# DBs)
  15. Lateral thrust burpees (hands on step, legs shoot out to side, alternate sides)
  16. Forward leaning lunges w/ rear delt flys, alternate legs (8# DBs)
  17. Rear delt flys, 2 sets (10# DBs)
  18. Squats alternated w/ bicep curls (Cathe used 12# DBs, I used 15# DBs)
  19. Slow bicep curls to count of 4 (up 4, down 4) (Cathe used 12# DBs, I used 15# DBs)
  20. Plunge lunges off step
  21. Straddle step and jump forward and back 3x then jump onto step and off; this changes to jumping forward once and onto step once
  22. Forward lunge onto step then pivot and forward lunge behind you (12# DBs)
  23. Squats w/ overhead presses (Cathe used 10# DBs, I used 12# DBs)
  24. Reverse lunges w/ bicep curls (Cathe used 10# DBs, I used 12# DBs)
  25. Repeat 23 & 24
  26. Alternating side lunges (Cathe used 10# DBs, I used 12# DBs)
  27. Upright row w/ side leg abduction off side of step (one 10# DB; I will use 12# DB in the future)
  28. Swim lunges on step (alternate high lunges w/ low lunges)
  29. Squats in a box on step
  30. Jump on and off step 4x + power 7s
  31. Pick up plie squats (Cathe uses 15# DBs, I used 25# DBs)
  32. Single leg deadlifts w/ alternating front raise (Cathe used 8# DBs, I used 10# DBs; I will use 12# DBs in the future)
  33. Front raises that arc at top so ends of DBs almost touch (8# DBs)
  34. Lateral raises w/ high ends (5# DBs)
  35. Tricep dips off step
  36. Seated overhead tricep extensions (12# DBs)
  37. Single arm rows; 10 reps w/ DB close to body, 10 reps w/ DB horizontal, then alternate the two versions (Cathe used 15# DB, I used 25# DB)

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