Cathe Live: Sweat, Jump & Pump

sweatjumpandpump-10-13-16Another tough and awesome cardio + strength workout from Cathe Live. This one really wore me out! Excellent total body strength training plus intense HIIT level cardio. I loved it! She calls it “random” training, I guess because there is no pattern to the strength and cardio intervals. It moves pretty quickly, too. And Cathe does a great job hitting every muscle group. I would say the only muscle group that didn’t get a specific exercise is your triceps, but they are ancillary muscles used in so many other exercises she has you do that they get worked anyway. This is one I will definitely be returning to frequently! I definitely needed longer than a 2 minute stretch after this workout. I followed it up with STS Extended Stretch. However, that is 15 minutes long. So in the future, when I do this on a regular work day, I will probably finish it off with something like Flex Train‘s stretch.

Sweat, Jump & Pump is 55 minutes long; 7 minute warm up and 2 minute stretch. Equipment needed: sliding disks, a resistance band w/ handles, a fitness mat and  various dumbbells (Cathe used 5s, 8s, 10s, 12s and 15s; I used all of those, too, but I also used one 25, but in the future I will swap a 30 for the 25 and 7s for the 5s–all of this is in the breakdown below). It aired live on 10/13/16 and here is the video clip.

  1. Apple picker jumps
  2. Touch down jacks (squat jumps touching floor w/ finger tips) + 2 jump ropes
  3. Alternating knee pull downs
  4. 3 steps and a back kick (alternating legs)
  5. Squat to each side 3x, moving foot further with each squat and never coming out of squat
  6. Plie squats w/ upright rows; this changes to setting the DBs on the ground, plie squatting, picking up one DB, doing a snatch then setting it on ground; alternate arms; it ends w/ more plie squats w/ upright rows; 10# DBs; I’ll try 12#s in the future
  7. Warrior reverse lunges w/ sliding disk; 12 reps
  8. 32 jumping jacks
  9. Repeat #7 on other leg
  10. Snowboarders; 2 sets of 12 reps
  11. Fred Astaire; 2 sets of 12 reps
  12. Slide back lunges w/ disk, 12 reps each leg; Cathe used 10# DBs, I used 12# DBs
  13. Posture pulls w/ alternating front lunges using band, 24 reps
  14. Shoulder circles w/ band (stand on band, handles in each hand, and pull up to side and do small circles), 32 reps
  15. Bicep curls w/ band
  16. Repeat #14 but circle in opposite direction
  17. Repeat #15
  18. Jumping jacks + scissor runs
  19. 4 regular jacks + 4 air jacks; 3 sets
  20. Forward lunge then lift front leg off ground while doing a side lateral raise; do this 3 times then repeat on other leg, keep alternating sides; 5# DBs, I’ll try 7# DBs in the future
  21. High end side lateral raises (lift DBs out to side of body and do 4 slow pulses and lower, then raise and do one slow pulse and lower, then do singles); 5# DBs
  22. Mountain climbers bringing toes in to other side of body
  23. Front back quarter turn squat jumps, alternate sides
  24. Squat press; Cathe used 10# DBs, I used 12# DBs
  25. Alternating side lunges, 12 reps; Cathe used 10# DBs, I used 12# DBs
  26. Repeat #24 but this time she pulses 3x at bottom of squat and ends w/ singles
  27. Repeat #25 for 16 reps
  28. Side sliding lunges w/ disk and one 15# DB
  29. Lateral shoot squat thrusters, 8 reps
  30. Line taps
  31. Repeat #29 and #30
  32. Plie squat to the side while doing bow and arrow type pulls w/ the band; this changes to slow pulses w/ band while holding static plie squat then you stand and do fast pulses on band
  33. Power scissors (plyo jump lunges)
  34. Repeat #32 on other side of body
  35. Marching sumo squats holding one 15# DB (I’ll use one 20# DB in the future)
  36. One leg deadlift, 12 reps; Cathe uses one 15# DB, I used one 20# DB
  37. Squat w/ alternating front kick; 12# DBs
  38. Squat in a box (squat jumps in a box formation)
  39. Alternating curtsy lunges w/ overhead press between sides; 10# DB
  40. Front raise holding one 10# DB in both hands
  41. Repeat #38
  42. Repeat #39 but this time you will be pulsing
  43. Explosive alternating side lunges; one 8# DB
  44. Front-back lunges (pulse 4x each direction, then 2x each direction, then singles)
  45. One arm rows, 12 reps each arm; Cathe uses one 12# and one 15# DB in one hand, I used one 25# DB, but in the future I will use one 30# DB
  46. Seated band pulls (T pulls w/ band wrapped around feet)
  47. 5 ankle grabber sit ups + 5 push ups; 4 sets
  48. Swimming planks (on elbows)
  49. Elbow plank to straight arm plank
  50. Repeat #48 & #49, starting w/ other arm
  51. Push ups into soldier planks (soldier plank is raising one arm in front of you while raising opposite leg)




5 thoughts on “Cathe Live: Sweat, Jump & Pump

  1. I did this the other day too! Friggin awesome!! This is the kind of workout I like to do when I’m not sure what to do. It has a bit of everything and I feel worked out and pleasantly fatigued after.


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