Cathe Live: Smokin’ Lower Body

smokinlowerbody-12-8-16Smokin’ Lower Body is an excellent and tough lower body workout. It worked me hard. Very fast paced so I was breathing hard, sweating hard and my Fitbit said I was in my peak heart rate a few times. And I still feel it in my glutes! Lots of deadlifts, which I love, so bonus. This workout has a short warm up but Cathe breaks the workout into several parts. Unweighted metabolic lower body work, lower body work with dumbbells, lower body work with barbell and it ends with lower body work using the step and dumbbells. Because the warm up is so short, the first part of the unweighted work serves as an extension of the warm up–but then it quickly picks up and you soon know you are in the midst of the workout! Another tough and excellent lower body workout from Cathe Live. No weighted vest needed to make this intense and effective as long as you are using heavy enough weights to challenge yourself. My lower body was definitely “smokin.”

Smokin’ Lower Body is 46:30 minutes long; 2:30 minute warm up and 3 minute stretch. Equipment needed dumbbells, barbell and step at 10 inches. It aired live on 12/08/16 and here is the video clip.

No Equipment Lower Body:

  1. Step out squats
  2. Side lunge into crescent knee
  3. Squat kick squat lunge
  4. Pulsing pendulum lunges; the pulses reduce in number each pass until you’re doing singles
  5. Side lunge to abduction to crossback lunge
  6. Alternating side leg abductions; ends with side abductions one side
  7. Side-to-side sumo squat jumps

Dumbbell Lower Body:

  1. Lateral plie walks, 4 steps to each side (Cathe used 10# DBs, I used 12# DBs)
  2. Repeat #1  (12# DBs)
  3. Walking lunges w/ pulses (lunge walk 3 steps, 4 pulses w/ each step, pivot into plié squat and pulse 4x) (Cathe used 10# DBs, I used 12# DBs)
  4. Repeat #4 (12# DBs)
  5. Marching plié squats (Cathe used one 15# DB, I used one 20# DB)
  6. Diagonal front lunges (Cathe used 12# DBs, I used 15# DBs)
  7. Static lunges (15# DBs)

Barbell Lower Body (Cathe used 40# BB for everything):

  1. Deadlifts (I used 75# BB)
  2. Squats (I used 55# BB)
  3. Narrow stiff-leg deadlifts (I used 75# BB)
  4. Wide leg deadlifts (I used 75# BB)
  5. Plie squats (40# BB)
  6. Stiff leg deadlifts (I used 75# BB)

Step & Dumbbell Lower Body:

  1. Drop squats off side of step (Cathe used one 15# DB, I used one 20# DB)
  2. Step up then lunge back (Cathe used 12# DBs, I used 15# DBs)
  3. Crossback lunges off step (Cathe used one 15# DB, I used one 20# DB)
  4. Alternating reverse lunges off step; both pulses and singles (Cathe used 10# DBs, I used 15# DBs)
  5. Elevated lunges, back foot on step (Cathe used 12# DBs, I used 15# DBs)

3 thoughts on “Cathe Live: Smokin’ Lower Body

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