Body Blast Boot Camp appears to be based on the Strong & Sweaty series Boot Camp workout. That is an excellent bootcamp workout and so is this one. It is intense and fun. I like to use these bootcamp workouts more as metabolic cardio workouts rather than strength training, so I used the same weight as Cathe on most of the exercises but on some, I had to lift heavier just so I could get/keep my heart rate elevated. I have noted those exercises below. This workout is made up of 6 rounds, each round has 4 components. The first component is cardio, the last 3 components are all compound strength moves, with different focuses. In the beginning of the workout, Cathe lays out the order the components are supposed to occur, but they don’t play out that way. It doesn’t matter tho. It is an excellent and fun workout. However, if you are using this as a strength workout, be aware that she does not hit your back very well. All you get for your back is rear delt flys–which I count as shoulder work, but I have noticed Cathe tends to count it as back work when she doesn’t include anything else for the back.
Like many Cathe Live workouts, this workout had a big camera problem. Repeatedly, the camera was on the class when Cathe was adding something new/different to an exercise you are already doing and the person the camera is focused on is doing it wrong, lagging or just didn’t do it at all! Cathe also showed modifications to some of the exercises…. I only know this because I heard her talking about it. If you are interested in actually seeing those modifications? Too bad! Because the camera did not even bother to focus on Cathe once during her entire demonstration–and from the sound of it, it was not a quick demonstration! Now, she did show modified versions of other exercises (usually cardio moves) that we do see, but not everything.
Body Blast Boot Camp is 52 minutes long; 5 minute warm up and 3 minute cool down/stretch. Equipment needed: various dumbbells and a step @ 8 inches. It aired live on 1/05/17 and here is the video clip.
Round 1:
- Straddle squat jumps on step
- Plie squats w/ front swings and leg abduction off side of step (Cathe used one 8# DB, I used one 10# DB)
- Squat Toss (transfer one DB from hand to hand as you squat) (one 10# DB)
- Squat thrust then do 2 push ups w/ hands on step
Round 2:
- One wide box jump + one plyo jack
- Sumo squat then pivot into one arm overhead press (one 10# DB)
- Side-to-side toss lunges (one 10# DB)
- Squat w/ bicep curl; changes to just bicep curls; changes back to squat w/ bicep curl (Cathe used 10# DBs, I used 12# DBs)
Round 3:
- Plunge lunges off step
- Lunge onto step and do 3 single arm lateral raises w/ opposite arm; alternate sides (one 8# DB)
- Repeat #2 but this time double arm lateral raises (5# DBs)
- Lateral plie walks, 4 steps to each side (Cathe did 2 sets w/10# DBs and 3 sets w/ 12# DBs, I used 12# DBs for all 5 sets)
- One single leg deadlift + 2 front raises; ends with front raises only (Cathe used one 12# DB, I used one 15# DB)
Round 4:
- Uneven squats over step, double pulsing (one 12# DB)
- Uneven squats over step, singles (Cathe used one 8# DB, I used one 10# DB)
- Static lunges w/ one arm overhead tricep extension (one 8# DB)
- Cross back lunges, pulses and singles (one 15# DB)
- Tricep dips off step
- Push ups w/ hands on step
- Repeat 5 & 6 two more times, reducing the amount of reps each time
Round 5:
- Power 15s, 2 sets; power 7s, 2 sets
- Plie squat jump + 2 overhead tricep extensions (10# DBs)
- Elevated lunges, back foot on step (12# DBs)
- Soldier planks, hands on step (raising opposite arm/leg); tricep push ups (hands still on step)
Round 6:
- Swim lunges & peak lunges off step
- Rear delt flys, 8 reps (10# DBs)
- Overhead press, 8 reps (10# DBs)
- Repeat 2 & 3 two more times
- Low loaded squat lunge w/ 5# DBs (staying low, squat, side lunge w/ punch, squat, side lunge w/ punch (other side)–she jumps w/each move at first, then changes to pivoting)
- Side squat w/ leg abduction and one arm upright row on side of step (one 10# DB)
