Cathe Live: Strong & Lean Reps

Yet another excellent total body strength workout from Cathe Live. There are so many of them! Due to “reps” being in the title of this workout, I knew ahead of time this would be a high rep/endurance level workout. So I previewed it and created a workout card in advance so I would be prepared with the best weights for me so that I could get the best possible workout the first time through. And I chose well! I got an excellent workout! I was struggling a few times but it was only on the last few reps of a set and I was still able to complete the set with good form, so that is exactly what I am looking for. Below in the break down I list the weight Cathe used and the weight I used. This is a high rep workout so I am not listing reps in the breakdown. Just know there are a lot. Lots of tempo changes too for both upper and lower body. Cathe does a great job hitting every muscle group nicely.

Be prepared when this workout starts! It opens with Cathe and class already holding the loaded barbell, which is used in the warm up!

Strong & Lean Reps is 62 minutes long; 5:30 minute warm up, 6 minutes of core and 1:30 minute stretch. Equipment needed: various dumbbells, a barbell up to 40 pounds (I went up to 75 pounds), step @ 10 inches and a fitness mat. The workout starts with Cathe and class holding the barbell at 20 pounds total for the warm up. It aired live on 1/26/17 and here is the video clip.

1. Squats (Cathe used 25# BB, I used 55# BB)
2. Elevated lunges w/ back foot on step (Cathe used one 15# DB, I used one 20# DB)
3. Upright rows (Cathe used 20# BB, I used 25# BB)
4. Overhead press (Cathe used 20# BB, I used 25# BB)
5. 3 upright rows + 3 overhead presses (Cathe used 20# BB, I used 25# BB)
6. Upright rows (Cathe used 20# BB, I used 25# BB)
7. Straight arm lateral raises (5# DBs)
8. Iron Cross (front raise, open arms to side, return to front and lower) (5# DBs)
9. Side lateral raise, pulse 5x at top (5# DBs)
10. Side straight arm circles (5# DBs)
11. Side raise, bring arms in front of you, return to sides and lower, keeping arms straight (5# DBs)
12. W curls (Cathe used 12# DBs, I used 15# DBs)
13. One arm bicep curl while holding the other arm isometrically at halfway point (Cathe used 10# DBs, I used 15# DBs)
14. Hammer curls (Cathe used 10# DBs, I used 15# DBs)
15. Bicep curls (Cathe used 20# BB, I used 25# BB)
16. Plie squats (Cathe used 30# BB, I used 35# BB)
17. Lateral plié walks, 4 to each side (Cathe used 10# DBs, I used 12 # DBs)
18. Crossback lunges, pulsing and singles (Cathe used one 15# DB, I used one 20# DB)
19. Plie squats (Cathe used 30# BB, I used 35# BB)
20. Lying overhead tricep extensions (25# BB)
21. Tricep dips w/ BB on hips (25# BB)
22. Seated tricep overhead extensions (Cathe used 10# DBs, I used 12# DBs)
23. Push ups w/ hands on step
24. Chest flys (Cathe used 15# DBs, I used 20# DBs)
25. Narrow chest press (25# BB)
26. One arm row (Cathe used one 15# + one 5# DB, I used one 30# DB)
27. Pullovers (Cathe used 25# BB, I used 35# BB)
28. Chest press into pullover (Cathe used 25# BB, I used 35# BB)
29. Rear delt flys (10# DBs)
30. Deadlifts (Cathe used 40# BB, I used 75# BB)
31. Static lunges (Cathe used one 15# DB, I used one 20# DB)
32. Narrow stance deadlift (Cathe used 40# BB, I used 75# BB)

Core (6 minutes):

1. Standing side bends (Cathe held both 10# DBs in one hand, I just used one 20# DB)
2. Butterfly sit ups w/ one 10# DB on feet (I just placed 20# DB on feet)
3. Russian twists (one 10# DB)
4. Reverse crunch
5. Bicycle maneuver
6. Elbow plank hold; add steps; changes to stepping in and out; changes to fast steps; plank hold again; step in and out; plank hold again