Cathe Live: Ramped Up Cardio & Weights

rampedupcardioandweights-9-22-16

It’s been a while since I’ve done a new Cathe Live. I am still doing Cathe Live workouts, but they are ones I’ve already done and I know in advance what weights to use. However, I do love Cathe‘s cardio + strength workouts. I’ve done all of her Cathe Live ones that are total body workouts (there are still a few lower body ones on my to-do list) so when she announced this one last week, I knew I would have to give it a try. And after previewing it, I felt like I could choose the right weights the first time through, even without a workout card. So I did it this morning.

I really enjoyed this workout. It is a short (only 45 minutes) total body cardio + strength workout. She hits every muscle group and she hits them well. I was especially pleased with the back work. Though she did work the legs, I feel like you could easily do a leg workout the next day. It was not intense, focused lower body work. The upper body is covered very well tho. And good cardio. Not her most intense cardio and though it is high impact, I don’t think there was any plyometrics. You do get burpees, but I find things like tuck jumps and plyo lunges harder than a burpee. I like burpees. Anyway, my perception of plyometrics might be different than other people’s. I think of plyomerics as a more powerful move–tuck jumps, rock star jumps, lunge jumps, high box jumps–moves that burn out muscles. There are none of those types of moves in this workout.

Ramped Up Cardio & Weights is 45 minutes long; 6:30 minute warm up and 2:30 minute stretch. Cathe uses a set of 10, 12 and 15 pound dumbbells. I used the same but also used 20 pound dumbbells. Below I list both the weights Cathe used and the weights I used. It aired live on 9/22/16 and here is the video clip.

  1. Cardio: Jack & jab; just jacks; squat jump + 2 jump ropes
  2. Cardio: Long reach lunges (to alternating sides)
  3. Strength: Lateral plie squat walks (12# DBs)
  4. Strength: Rear delt flys, 2 sets 10 reps, one set of 8 reps (12# DBs)
  5. Cardio: High-low side punches
  6. Cardio: Squat digs
  7. Strength: Alternating reverse lunges w/ alternating bicep curls; this is alternated with standing bicep curls (Cathe used 10# DBs, I used 12# DBs)
  8. Cardio: Snow angel jacks alternated w/ alternating front kicks
  9. Strength: Squat w/ alternating overhead presses; this is alternated w/ standing double arm overhead presses (Cathe used 10# DBs, I used 12# DBs)
  10. Cardio: Knee raise, front kick, 2 jump kicks; alternate sides, 2 sets
  11. Strength: Front raises holding one DB in both hands (one 15# DB)
  12. Strength: Static lunge (one 15# DB)
  13. Repeat #11 & #12 (on other leg)
  14. Repeat #11 (Cathe uses 12# DB, I used 15# DB)
  15. Cardio: Burpees, 2 sets
  16. Strength: Plie squats w/ alternating upright rows; this changes to plie squats w/ double arm upright rows; ends w/ standing double arm upright rows (12# DBs)
  17. Strength: Alternating forward diagonal lunges (Cathe used 12# DBs, I used 15# DBs)
  18. Cardio: 3 rope climbs + 1 elbow strike
  19. Strength: Overhead tricep extensions (12# DBs)
  20. Strength: Bent over double arm tricep kickback, 2 sets (10# DBs)
  21. Cardio: Alternating explosive side lunges, 2 sets (one 10# DB)
  22. Strength: Diagonal woodchops (alternate pivoting to side and raising one DB overhead) (one 10# DB)
  23. Cardio: Mountain climbers w/ toes aimed inward, 3 sets; recovery move between sets is squats
  24. Strength: Marching sumo squats (Cathe used one 15# DB, I used one 20# DB)
  25. Strength: Hammer curl to overhead press to 2 overhead tricep extensions (12# DBs)
  26. Cardio: Lateral squat thrusts (diagonal burpees); jump forward and back + 2 attack jumps; alternate sets of these two moves
  27. Strength: Weighted standing side bends (Cathe used one 15# DB, I used one 20# DB)
  28. Strength: One arm row, 4 reps close to body, 4 reps horizontal, 4 reps close to body, 8 reps horizontal (Cathe used one 15# DB, I used one 20# DB)
  29. Repeat 26 & 27 on other side of body
  30. Strength: Another set of one arm rows each arm in horizontal position, 12 reps (Cathe used one 15# DB, I used one 20# DB)
  31. Strength: Front swing w/ one arm overhead lat pull down; ends w/ just alternating overhead lat pull downs (Cathe used one 10# DB, I used one 15# DB)
  32. Strength: In plank step feet in then out then do two push ups; ends w/ just push ups

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One response to “Cathe Live: Ramped Up Cardio & Weights

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

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