Cathe Live: Cardio Circuit Mash Up


Cardio Circuit Mash Up is a metabolic cardio workout. It was a pretty intense little workout and I really enjoyed it. It appears that the structure of this workout was supposed to be cardio exercises alternated with strength exercises but as the workout progresses Cathe forgets to do some of the strength exercises so it turns into a cardio only workout for a little while. But then she remembers and sticks them back in. I am not categorizing this as a cardio + strength workout for several reasons. One, I chose to use it as my cardio workout and I think it works very well in that capacity. Cathe only uses 10 and 12 pound dumbbells and, for metabolic purposes, that works. If you want this to be a cardio + strength workout, you will need to lift heavier dumbbells. Also, the entire body isn’t worked and even the muscle groups that are worked, I don’t feel they are worked adequately to qualify as my strength training. So, for me, this is metabolic/cardio. And I love it for that. This workout also had the camera shot problem. Sometimes the camera man focused too long on the class and not Cathe so her cuing is sometimes confusing. If the camera were on her when she changed exercises then it would not be confusing, but since the class is frequently lagging behind her, well–so are you. Also, Cathe was more of a “trainer” in this workout. In her DVDs, Cathe does every rep of every exercise. In her Live classes she does most of the reps of every exercise, but also sometimes walks around the class while the exercise is in progress. In this workout she did that with the majority of the exercises. She would demonstrate the exercise, doing a few reps with the class, then walk around the class, commenting to exercisers. That is a bit unusual for Cathe to do it so much. Wonder if she was tired/super sore that day? It wouldn’t be such a big deal if she corrected form when she did this but she does not.

Cardio Circuit Mash Up is 45 minutes long; 5:30 minute warm up and 2:30 minute stretch. Equipment needed: 10 and 12 pound dumbbells, firewalker loop, medium tension resistance tube with handles and fitness mat. I also used a 15 pound dumbbell for one exercise. It aired live on 5/26/16 and here is the video clip.

  1. Forward squat jump + quarter turn squat jump; alternate sides
  2. Pulsing curtsy lunges alternated w/ hammer curls (she actually starts w/ overhead presses the first time then changes to hammer curls for the rest of the move) (Cathe starts w/ 10# DBs then changes to 12# DBs halfway through)
  3. Plyo jacks
  4. Pivot to side and do a forward lunge, 2 overhead presses, pivot and forward lunge to the other side, 2 overhead presses; keep alternating; it changes to one overhead press between lunges (10# DBs)
  5. Snow angel jacks + alternating front kicks
  6. Plie squats w/ upright rows (12# DBs)
  7. Ground and pound (in lunge, punch down and jump up)
  8. Forward pick up lunges (lunges placing DB on floor by front foot then picking it up) (one 10# DB)
  9. Lateral skaters over mat
  10. Marching sumos straddling mat (Cathe uses one 12# DB, I used one 15# DB)
  11. Wide turning pop squats (180 jump squats straddling mat)
  12. Football runs forward and back straddling mat
  13. Alternating reverse lunges w/ hammer curls; ends w/ standing hammer curls (10# DBs)
  14. Repeat #12
  15. Squats w/ alternating overhead presses; ends w/ squats w/ double arm overhead presses (10# DBs)
  16. Shuffe, shuffle, drop squat the length of the mat
  17. Tricep push ups
  18. Lay band on floor as a marker and do scissor runs over it
  19. Alternating reverse lunges w/ posture pulls using the band
  20. Alternating forward lunges w/ posture pulls using the band
  21. Guard stance switches (lay band on floor as a marker; double hopping 180 stance jumps; changes to single stance jumps)
  22. Bent over pulsing straight arm tricep kickbacks using band; this changes to arms pulsing close to side then wider and back; ends w/ fast bent arm kickbacks
  23. Jacks w/ firewalker band around ankles; this changes to 8 lateral twisting hops (she calls them travel twists) w/ 4 jacks; ends w/ firewalker jacks
  24. Put firewalker around hands, palms facing each other and pulse hands out, raising arms from low to high (thighs to overhead)
  25. Touch down jacks (with firewalker around ankles do 2 jump ropes + one jump squat, touching fingertips to floor)
  26. Firewalker still around ankles, push one foot out to side while punching overhead, 4 to each side, alternating sides
  27. Repeat #25 & #26 (ends in singles)
  28. Firewalker still around ankles, lateral walks
  29. Lay out mat and do 3 forward jump squats to end of mat and 4 jacks while turning around to repeat in other direction
  30. 10 rear delft flys into 4 one leg deadlifts, 10 rear delt flys into 4 one leg deadlifts other leg (10# DBs)
  31. One arm bicep curls w/ DB and band (one 10# DB)



4 thoughts on “Cathe Live: Cardio Circuit Mash Up

  1. Hi, Love your blog and reviews! Like you I do a lot of different workouts- metabolic training, heavy lifting, kickboxing, plyo. I am.on the hunt for a new pair of sneakers. What do you wear and what do you recommend? Thanks!


    1. Hi Kate! I have been searching for the perfect workout shoe for years and I have yet to find it. And I have tried a lot of sneakers! But I can tell you what I have found that works best for me: Asic Gel Nimbus 17. They are the all around best ones that I keep coming back to. I also really like Avia shoes with the cantilever heel. When I am looking for a workout shoe I am looking for stability and softness since I do a lot of plyometrics and I have foot problems (metal plates and pins in my heels plus I severely supinate) and those two shoes have given me the best stability and padding for high impact workouts and balance issues. The problem with the Avias is that they loosen quickly so the stability wears away quickly. The Asics last a lot longer. If you look at the price between the two shoes it makes sense. The Asics cost a lot more than the Avias but they are both good shoes.


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