Cathe Live: Low Impact Cardio Leg Blast + Ball Upper Body

lowImpactCardioLegBlastPlusBallUpperBody-6-16-16This was an excellent and unique total body cardio + strength workout. Cathe does a lot of cardio + strength workouts that focus on the lower body and they are always high impact, so I was very interested when I saw that the cardio blasts in this workout were low impact. Bonus! You get it all in this workout–upper body and lower body strength work, cardio blasts and a short but tough core section, too! All in 53 minutes. And when I was done–I felt thoroughly worked out. I loved this workout! I do have to note that I had to lift heavier than Cathe on nearly every single exercise to get a good workout. She seemed to be lifting pretty light in this workout–lighter than she usually does in her live workouts (which is already lighter than what she lifts in her advanced DVD workouts). So in order for this to be an excellent workout for you, you will need to lift weights that challenge you, whether they are the same, heavier or lighter then what Cathe is using.

Low Impact Cardio Leg Blast + Ball Upper Body is 53 minutes long; 7 minute warm up, lower body is 20 minutes, upper body is 19 minutes, core is 3 minutes and 2:30 minute stretch. Equipment needed: various dumbbells, a stability ball and a mat. It aired live on 6/16/16 and here is the video clip.

Low Impact Cardio Leg Blast:

  1. Squat digs
  2. Air squats
  3. Squat + kick (alternate legs) followed by squat w/ overhead press; alternate between the two so you do 3 sets of the squat + kicks and 2 sets of the squat presses (Cathe used 8# DBs, I used 12# DBs)
  4. Hammer punch lunges (lunge forward while punching then stand and pull back, raising front knee)
  5. Walking lunges (walk 3 lunges forward, pulsing 4x each time you lunge, pivot into plie squat and pulse 4x in plie squat, then repeat walking lunges in the other direction) (Cathe used 10# DBs, I used 12# DBs)
  6. Side to side sumo squats
  7. Pulsing reverse lunges, at the end she also gives you low ends (Cathe uses 12# DBs, I used 15# DBs)
  8. Ice breakers
  9. Diagonal forward lunges (Cathe uses 12# DBs, I used 15# DBs)
  10. Pull and pound (in lunge, pull both arms  down from overhead then pound one arm down, while raising and lowering in lunge–I always hop with this move and even tho it is a low impact move, Cathe is hopping, too)
  11. 4 squats + 2 one leg deadlift; alternate legs (Cathe uses 15# DBs, I used 20# DBs)
  12. Line taps (side-to-side squats, tapping the floor w/ each squat)
  13. Pulsing cross-back lunges (curtsy lunges), at the end she gives you low ends (Cathe uses 12# DBs, I used 15# DBs)

Stability Ball Upper Body (all exercises are done on ball):

  1. Incline hammer curls, 16 reps (Cathe uses 10# DBs, I used 15# DBs)
  2. Side lateral raises sitting on the ball; raise both arms, then one arm, raise both arms, then the other arm–this equals one set, 4 sets (8# DBs)
  3. Incline traditional bicep curls, 14 reps (Cathe uses 10# DBs, I used 15# DBs)
  4. High end side lateral raises sitting on the ball; raise both arms to side and pulse them at top 4x–do 4 of those, then alternate side raises, 4x each arm (5# DBs)
  5. Incline one arm front raise, alternate arms–4 each arm; then do double arm, arching the DBs so they almost touch at top–8 reps (8# DBs)
  6. Seated overhead presses on the ball; 16 reps (Cathe uses 10# DBs, I used 12# DBs)
  7. Incline one arm front raise, alternate arms–8 each arm; then do double arm, arching the DBs so they almost touch at top–8 reps (Cathe uses 5# DBs, I used 8# DBs)
  8. Seated overhead presses on ball, alternating arms; 8 reps each arm (Cathe uses 10# DBs, I used 12# DBs)
  9. Seated rear delt flys, 10 reps (10# DBs)
  10. Seated overhead tricep extensions, 8 reps (12# DBs)
  11. Repeat 9 & 10
  12. 10 pullovers on ball then you go directly into 10 narrow chest presses (Cathe uses 12# DBs, I used 20# DBs)
  13. Repeat #12, except rather than narrow chest presses you do wide chest presses
  14. Chest flys, 12 reps (Cathe uses 12# DBs, I used 25# DBs)
  15. Seesaw push ups, 12 reps
  16. Repeat #14
  17. Seesaw push ups, one set of 8 reps, 2 sets of 4 low ends, brief rest then one more set of 4 low ends

Core (all core work is done with the stability ball):

  1. Single leg sit ups (holding ball overhead, legs and arms straight, sit up while raising one leg to tap ball at top, alternate legs)
  2. Still laying on back, bend knees and raise feet off ground, setting ball on shins; press against ball with hands while raising hips (reverse crunch)
  3. Ball exchange (passing ball from hands to feet and back to hands; first you do it with bent legs then with straight legs)
  4. Torso twists with ball; first you pulse, then you do singles with one leg raised, then take the ball overhead slowly side to side

 

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One response to “Cathe Live: Low Impact Cardio Leg Blast + Ball Upper Body

  1. Pingback: Cathe Live Rotation #2 | 2 Lazy 4 the Gym·

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