Cathe Live: Circuit S-W-E-A-T

circuitS-W-E-A-T-4-14-16-1

Circuit S-W-E-A-T is a great little bootcamp workout. It is not Cathe‘s most advanced Live workout but it is still a great workout. I really enjoyed it. It is made up of 6 circuits. Each circuit starts with a cardio blast on the step. It is followed by a lower body strength exercise, then an upper body strength exercise then it ends with a core move. The blasts never (IMHO) get up into HIIT level blasts, but they are intense enough so that I feel like I got a great workout anyway. And she manages to hit every muscle group at least once, too. Another fun and effective total body cardio + strength workout from Cathe Live.

Circuit S-W-E-A-T is 48 minutes long; 4:30 minute warm up and 3 minute cool down. Equipment needed: a step at 8 inches, a fitness mat and various dumbbells. Cathe uses 10, 12 and 15 pound dumbbells. I used the same weights as Cathe for everything today so that is what is listed below. It aired live on 4/14/16 and here is the video clip.

Circuit 1:

  1. Cardio blast on step: 4 jacks in each direction (forward, side, back, other side) then step hop over step 4x, then power 7; do this twice, then repeat but reduce everything to twice–2 jacks in each direction, step hop over step twice and end with power 3s; do this twice and end with jacks + plyo jacks
  2. Alternating reverse lunges off step, singles and pulses; 10# DBs
  3. Bicep curls; 15# DBs
  4. Standing side crunches (side bending obliques), 16 reps each side; one 15# DB

Circuit 2:

  1. Cardio blast on step: 3 power turn squats w/ rock back 3x + knee repeaters; 2x each side but the second time through the knee repeater changes to power 3s; this cardio blast ends w/ jacks + plyo jacks
  2. Curtsy lunges off step, pulsing and singles; one 15# DB
  3. 4 Hammer curls + 4 overhead presses; this changes to one hammer curl + one overhead press; 12# DBs
  4. In elbow plank, do alternating freestyle-swimming arm strokes; marching feet; alternate these two moves; it ends with high plank to elbow plank

Circuit 3:

  1. Step cardio blast: lateral step-hops over step length-wise
  2. Uneven squats (side squat off top of step); one 15# DB
  3. Overhead tricep extensions; 12# DB
  4. Alternating woodchops (raise DB overhead and to side, pivoting torso and alternating sides); one 10# DB

Circuit 4:

  1. Cardio step blast: hop on and off step 4x + hop side to side 8x + power 7 + alternate knees
  2. Marching sumo squats, turning slowly in a circle; one 15# DB
  3. Push ups; 4 sets of 8 reps
  4. Leg thrusters (thrust feet in and out while sitting on end of step)

Circuit 5:

  1. Cardio step blast: squats in a box
  2. Step ups on step (reverse lunge off step) 16 reps each leg; 12# DBs
  3. Rear delt flys, 3 sets of 10 reps; 10# DBs
  4. Hip raises in side elbow plank; 2 sets of 16 reps each side

Circuit 6:

  1. Cardio blast on step: 2 straddle jumps + 1 burpee; 6 total
  2. Bulgarian split lunges (one foot on step behind you); 10# DBs
  3. Pullovers on step; 15# DBs
  4. Butterfly sit ups (full sit ups with legs in butterfly–soles of feet together, knees open wide) (Cathe lays a 15# DB on her feet); 24 reps

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