Cathe Live: Circuit Works Plus Barre & Core

Circuit Works Plus Barre & Core is another fun, effective and excellent workout that is unique to Cathe Live. You get it all in this workout: cardio, barre, core and total body strength training. Now, I will say it isn’t the most thorough strength training workout and, because of the brisk pace, you cannot lift heavy but Cathe does manage to hit every muscle group at least once and if you challenge yourself, it still does a pretty good job. Combine it with the cardio bursts and it is an overall excellent metabolic strength workout. I really enjoyed it. You might think that the chest is neglected during the circuit training but you would be wrong. You revisit some upper body strength in the core segment by doing push ups, chest flys and pull overs. I would look at this as more of a muscle “maintenance” workout. Unless you are always lifting light weights, you are unlikely to make strength gains from this workout, but you will work your muscles and get your cardio in. Also, tho the workout is pretty fast pace, when Cathe uses the barre it always sucks up time. So you get approx. a minute when the barre is being set up and again when it is being put away. And finally, tho the stretch is pretty short at the end of the workout, she does spend some time stretching out your lower body at the end of the barre segment.

Circuit Works Plus Barre & Core is 54 minutes long; 6 minute warm up, 26 circuit training, 11:30 minutes of barre, 6 minute of core/upper body and 1:30 minute stretch. Equipment needed: various dumbbells, firewalker loop, barre or chair and a fitness mat. It aired live on 12/01/16 and here is the video clip.

Circuit Training (26 minutes):

1. Split lunge jumps + plié jumps
2. Side lunge + upright row (Cathe uses 10# DBs, I used 12# DBs)
3. Plie squats w/ upright row + one arm snatches (Cathe uses 10# DB, I used 12# DBs)
4. Jacks + hopping hip twists w/ firewalker around ankles
5. Low Loaded Squat w/ 5# DBs (staying low, squat, side lunge w/ punch, squat, side lunge w/ punch (other side)–jumping with each move)
6. Sumo squat pivot to one arm overhead press (Cathe used one 10# DB, I used one 12# DB)
7. Jacks + scissors
8. Squat Toss (transfer one DB from hand to hand as you squat) (Cathe used one 10# DB, I used one 12# DB)
9. Static lunges w/ overhead tricep extensions (Cathe used one 10# DB, I used one 15# DB)
10. Overhead tricep extensions (Cathe used 10# DBs, I used 12# DBs)
11. Squat jump forward and back + plié jumps w/ firewalker
12. Squats + bicep curls (Cathe used 15# DBs, I used 20# DBs)
13. Lateral skaters using 3 DBs as markers
14. Forward lunges w/ straight arm lateral raises; alternate sides; ends w/ high end lateral raises (5# DBs)
15. Plie squat jump + overhead press (Cathe used 10# DBs, I used 12# DBs)
16. Rear delt flys (10# DBs)
17. Repeat 15 & 16
18. Lateral hops (one 10# DB)
19. Alternating crossback lunges w/ bicep curls (Cathe used 10# DBs, I used 12# DBs)
20. Single leg deadlifts w/ front raise (Cathe used 10# DBs, I used 12# DBs)
21. Upright rows + single arm front raises (Cathe used 10# DBs, I used 12# DBs)
22. 3 power hops forward + 4 jacks back w/ firewalker around ankles
23. Step out squats w/ firewalker still around ankles
24. Jacks w/ firewalker still around ankles
25. One arm rows (Cathe used one 15# + one 5# DB, I used one 30# DB)

Barre (11:30 minutes):

1. Side leg lifts
2. Heel raises
3. Plie squat hops
4. Side leg lifts, other leg
5. Heel raises
6. Plie squat hops
7. Face barre/back of chair, hands on barre/chair back–raise and lower straight leg behind you; changes to high pulses; bend raised leg and supporting leg and do one leg squats; repeat on other leg
8. Stand beside barre/chair back, feet/legs together, bend knees and raise onto toes keeping spine straight and pulse; raise and lower; pulse

Core/Upper Body (6 minutes):

1. 5 ankle grabbers + 5 push ups, 4 sets
2. Lay on back w/ legs bent and raised; chest press + pull over and press legs out straight w/ each upper body move (Cathe used 10# DBs, I used 12 # DBs)
3. Reverse Crunch & Pilate Press (lay flat on back, head down, knees bent and raised; do reverse crunch into straight legs twice; then hold straight legs a few inches off floor and raise head/shoulders, arms straight at sides (but off ground) and pulse arms)
4. Marches in elbow plank alternated w/ swimmer arms; feet change to step in and out

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