Cathe Live: Muscle Max (no step)

muscleMaxNoStepLive-5-7-15

Muscle Max Live (no step) is based on the DVD Muscle Max. So in order to prep for this workout I did Muscle Max (DVD) on Saturday. There are a lot of differences between this workout and the DVD version but we will get to those in a minute. When I set up my workout schedule (weeks ago) this was the only Live Muscle Max. Well, last week Cathe created another Live Muscle Max! This newer Muscle Max Live uses the step. So I had to re-arrange this week’s workout schedule to include that workout. So that review will be going up on Wednesday.

I did really enjoy this workout. It is a very good total body strength workout. It is fast paced, so your heart rate gets up there. There are a lot of reasons I do the DVD version of a Live workout beforehand. One is for comparisons sake, but the other is to help me choose my weights, so I will be better prepared going into a live a workout and work my muscles better the first time through. That leads me to the first difference between this Live version and the DVD version. The DVD version is very tough with the weights I use. After doing it, I created the workout card for this Live workout and used the same weights I used in the DVD version for the same/similar exercises. Well, after doing the Live version I had “up” arrows next to almost every single exercise. I’m not sure exactly what that means, level-wise. It was obviously easier for me using the same weights as I used in the DVD version, but once I increase the weights I use, it may be just as challenging. Nevertheless it is an important difference–you should be able to lift heavier in this workout than you lift in the DVD version.

Difference #2–length. The DVD version is 68 minutes long. This live version is 54 minutes long. Also, the core segment of the DVD version is not only longer but much more challenging. And finally, you use some different equipment. As evidenced by the title, the DVD version uses a step, this one doesn’t. You also use a resistance band with handles for two exercises in this workout. In the DVD version you use the flat dynaband and you use it for more than 2 exercises.

Those differences do not mean I do not like this workout. I don’t want the live versions to be identical. This was a very good total body strength workout and I did like it a lot. I will return to it–just with heavier weights!

Muscle Max (no step) Live is 54 minutes long; 6 minute warm up, 6:30 minutes of core and 2:30 minute stretch. You used 8 pound dumbbells during the warm up. Equipment needed: barbell with enough plates for deadlifts, various dumbbells, a resistance band w/ handles and a mat. It aired live on 5/07/15 and here is the video clip. Since I created the workout card for this workout in advance, the weights listed below are not the weights I used. They are the weights Cathe uses in the workout.

Exercises:

  1. Squats, 16 reps (15# DBs)
  2. Static lunges, 16 reps (15# DBs)
  3. Deadlifts, 10 reps (45# BB)
  4. Barbell squats, 16 reps (45# BB)
  5. Static lunges, 16 reps (15# DBs)
  6. Deadlifts, 12 reps (45# BB)
  7. Barbell squats, 16 reps (45# BB)
  8. Static lunges, 16 reps (15# DB)
  9. Deadlifts, 12 reps (45# BB)
  10. Push ups, 16 reps
  11. Underhand deadrows, 3 reps/3 reps/3 reps/7 reps/3 single reps (45# BB)
  12. Push ups, 16 reps
  13. Overhand deadrows, 3 reps/3 reps/3 reps/7 reps/3 single reps (45# BB)
  14. Chest flys w/ bent knees raised, 12 reps (15# DBs)
  15. One arm rows, 16 reps (one 15# and one 12# DB)
  16. Chest flys w/ bent knees raised, 12 reps (15# DBs)
  17. One arm rows, 16 reps (one 15# and one 12# DB)
  18. Plie squats, 16 reps (45# BB)
  19. Alternating reverse lunges w/ bicep curls; 2 lunges w/ double arm curl, two lunges w/ single arm curls, 2 lunge and hold while doing 3 single arm curls; 6 sets of two lunges w/ single arm curls + lunge and hold while doing 3 curls (12# DBs)
  20. Wide leg deadlifts, 12 reps (45# BB)
  21. Plie squats, 16 reps (45# BB)
  22. Alternating reverse lunges w/ bicep curls; 6 sets of two lunges w/ single arm curls + lunge and hold while doing 3 curls  (12# DBs)
  23. Wide leg deadlifts, 12 reps (45# BB)
  24. Overhead press; double arm press, one arm press, double arm press, one arm press (other arm)–4 sets like this, and it ends w/ 4 double arm overhead presses (15# DBs)
  25. Tricep kickbacks w/ band, 8 single reps, 7 pulses x2, 3 pulses x4, 8 single reps
  26. Bicep curls w/ 8# DBs + band; 16 reps
  27. Overhead press; double arm press, one arm press, double arm press, one arm press (other arm)–6 sets like this (15# DBs)
  28. Tricep kicbacks w/ band, 8 single reps, 7 pulses x2, 3 pulses x4, 8 single reps
  29. Bicep curls w/ 8# DBs and band, 19 reps

CORE:

  1. Standing side crunches, 16 reps each side (one 15# DB)
  2. Bootcamp plank (in high plank, bring knee to same side elbow on outside of body; alternate sides), 16 reps
  3. Ankle grabbers, 16 reps
  4. Lay on back, legs straight and on floor, one elbow bent and pressed into floor, other arm raised to ceiling; lift torso and reach toward ceiling w/ raised arm keeping other elbow on floor; 8 reps each side
  5. Standing side crunches, 16 reps each side (one 15# DB + one 12# DB in one hand)
  6. Repeat #2, 3 & 4

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One response to “Cathe Live: Muscle Max (no step)

  1. Pingback: Cathe Live: Muscle Max with Step | 2 Lazy 4 the Gym·

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