Cathe Live: Shredded Upper Body w/ Ball

Shredded Upper Body w/ Ball is another excellent and comprehensive upper body strength workout from Cathe Live. I think I have pretty much loved every upper body workout Cathe has done live. In this workout she hits every muscle well and, if you are using the right weights, she burns your muscles out.

Shredded Upper Body w/ Ball is 49 minutes long; 4 minute warm up, 31 minutes upper body, 10 minutes core and 3 minute stretch. You will be using 5 pound dumbbells during the warm up. Equipment needed: stability ball, a variety of dumbbells and a fitness mat. It aired live on 8/25/16 and here is the video clip.

After the warm up, every single exercise in this entire workout–both upper body and core–is done on the ball (including stretch at the end), so I will not be mentioning the stability ball unless needed for description. Below I list the weights Cathe used and the weights I used. If I just list the weight then I used them same weight as Cathe did.

1. Seated overhead press, 21 reps (Cathe uses 10# DBs, I used 15# DBs)
2. Incline curl, 12 reps (Cathe uses 10# DBs, I used 15# DBs)
3. Seated overhead press (16 reps; Cathe uses 12# DBs, I used 15# DBs)
4. Incline curls, 12 reps (Cathe uses 12# DBs, I used 15# DBs)
5. Repeat #3 (15# DBs)
6. Incline curls, 8 reps (15# DBs)
7. Seated straight arm lateral raises, 10 reps (8# DBs)
8. Inclined straight arm front raise, 8 reps (Cathe starts w/ 8# DBs and swaps out to 5# DBs, I used 7# DBs)
9. Repeat #7
10. Inclined straight arm front raise, arc DBs at top, 8 reps (Cathe uses 5# DBs, I used 7# DBs)
11. Repeat #8 (Cathe uses 5# DBs, I used 7# DBs)
12. Seated hammer curls, 8 reps (Cathe uses 12# DBs, I used 15# DBs)
13. Seated bent over rear flys, 10 reps (Cathe uses 10# DBs, I used 12# DBs)
14. Repeat #12 & #13
15. One arm rows, 16 reps (Cathe uses two 12# DBs held in one hand, I used one 25# DB)
16. Preacher curls, 12 reps (Cathe uses 12# DBs, I used 15# DBs)
17. Repeat #15 except for 12 reps
18. Repeat #16 (15# DBs)
19. Seated overhead tricep extensions, 12 reps (12# DBs)
20. See-saw push ups, 8 reps
21. Regular push ups, 8 reps
22. Repeat #19 for 10 reps
23. Repeat #20 & #21
24. Repeat #19 for 8 reps
25. Repeat #20 & #21
26. Chest flys, 10 reps (Cathe uses 15# DBs, I used 25# DBs)
27. Pull overs, 8 reps (15# DBs)
28. Repeat #26 & #27
29. Repeat #26 for 8 reps
30. Repeat #27

Core (10 minutes):

1. Supermans, 16 reps w/ different arm placement; repeat for 12 reps w/ different arm placements
2. Full sit ups into flutter kicks holding ball, 10 reps
3. Laying on back, holding ball in hands, lift ball/head/shoulders for 4 counts, add lifting straight legs 6 inches off floor for an additional 4 counts, then release and rest for 4 counts; 3 reps like that, then change to counts of 2, but this time raise straight legs and ball until toes touch ball then lower–total count for this move is 8, 4 reps of that version
4. Reverse crunches w/ ball on shins; 15 reps; repeat double time for 16 reps; finally, repeat to a combined count: one slow, 2 fast–8 reps of that combo
5. Jack knife sit ups (start holding ball overhead, bring feet in and place ball between feet, the push feet back out straight and arms overhead); 3 bent knee version and 5 straight leg version
6. Full sit up and rotate ball to side at top of move; 10 reps
7. Russian twists w/ ball; 8 singles, 8 double pulses each side
8. In C sit, rotate ball from one side to the other overhead; 8 reps
9. Pulsing crunches w/ feet on ball
10. Raise one leg off ball straight to ceiling and lift opposite arm and reach for foot
11. Slow basic crunches w/ both feet on ball
12. Repeat #11 on other side
13. Slow basic crunches w/ feet on ball followed by fast pulsing crunches

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