Cathe Live: Total Body HIIT

Another excellent total body cardio + strength workout from Cathe Live. This one is set up in 7 rounds or circuits. Each round starts with a cardio move then moves on to strength training. Each round works both the upper and the lower body and sometimes also gives you a compound/4 limb move. Overall, very metabolic–both the fast paced weight training exercises and the cardio blasts. And, of course, combining them really gets your heart pumping. The cardio blasts were sometimes HIIT level and other times just a cardio interval. Either way, Cathe gets your burning calories while building muscle.

A few times Cathe got her count got messed up but I think she still managed to work each side evenly. The music ran out near the end and Cathe had to restart it–but she still managed to keep the exercise we were doing when the music ended going w/out a hitch. Fun and intense total body workout!

Total Body HIIT is 60 minutes long; 8 minute warm up and 3:30 minute stretch. Equipment needed: various dumbbells (Cathe uses 5-15 pounds and I used 5-25 pounds), sliding device and a mat. The mat stays on the floor throughout the entire workout. It aired live on 1/19/17 and here is the video clip.

Round 1:

1. Cardio: 3 power hops forward straddling the mat, two jumps, 4 jacks
2. Sumo squat to side, pivot into one arm overhead press, 16 reps (one 10# DB)
3. Lateral sumo walks, 4 steps to each side (12# DBs)
4. Iron Cross (front raise, open arms to side, return arms to front and lower), 12 reps (5# DBs)

Round 2:

1. Cardio: 4 regular jacks, 4 low squat jacks, 4 regular jacks, 2 plyo jacks
2. Plie squats w/ upright rows, 16 reps + 8 reps (12# DBs)
3. Side slide lunges in pattern (1 slow, 2 fast), 6 reps (one 15# DB)
4. Overhead tricep extensions, 10 reps + 8 reps (12# DBs)

Rounds 3:

1. Cardio: lateral skates over the mat
2. Sumo squat walks straddling the mat (Cathe uses one 15# DB, I used one 20# DB)
3. Forward diagonal lunges + bicep curls (the first time she does 4 lunges to one side + 2 bicep curls then repeats on the other side but only does one bicep curl, then she does 8 lunges to one side + 3 bicep curls; the 8/3 pattern is done twice on each side) (Cathe uses 12# DBs, I used 15# DBs)

Round 4:

1. Cardio: high reaching pop squats straddling mat, 3 sets of 10 reps
2. Slide back lunges, 16 reps (Cathe uses 12# DBs, I used 15# DBs)
3. 8 lateral raises, 4 high ends (raise DBs to sides and pulse 4 times then lower), 8 more lateral raises (Cathe used 5# DBs, I used 8# DBs)

Round 5:

1. Cardio: heel taps circling the mat (you’ll do 8 jacks each time you change directions)
2. Static lunges + deadlifts (16 lunges on one leg, 8 deadlifts, 16 lunges on other leg, 7 deadlifts, 7 lunges each leg 2x) (Cathe uses 15# DBs, I used 20# DBs)
3. Tricep kickbacks + rear dealt flys, 3 sets: first 2 sets are 8 reps, last set is 6 reps (10# DBs)

Round 6:

1. Cardio: 3 forward jumps the length of your mat, jump turn and 3 forward jumps back to start
2. Alternating side lunges, 16 reps (or 8 each side) (Cathe uses 10# DBs, I used 12# DBs)
3. Alternating side lunges, 16 reps (Cathe uses one 15# DB, I used one 20# DB)
4. Bicep Curls + Overhead Presses; first set she does 8 reps of each, the second set she tries to do a pattern with the bicep curls that gets messed up but on the overhead presses the pattern is 1 double arm overhead press + 1 one arm press, alternate arms–so you end up doing 8 double arm overhead presses and each arm does 4 single arm overhead presses, for the 3rd set 8 bicep curls then do the same pattern done in the second set for overhead presses (Cathe uses 10# DBs for first 2 sets and 12# DBs for final set, I used 12# DBs for all 3 sets)

Round 7:

1. Cardio: snowboarders, 3 set of 8 reps
2. Cross-back lunges, sliding device only so lots of reps
3. Alternating rear lunges w/ “thumb to thumb” overhead arcing side lateral raise, 3 sets=8 reps + 6 reps + 4 reps (8# DBs)
4. One arm row, 16 reps (Cathe uses one 15# DB + one 5# DB, I used one 25# DB)
5. Push ups, 3 sets=12 reps, 10 reps, 8 reps

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