Another bootcamp workout from Cathe Live! I really enjoyed this workout but it definitely was not her most intense. I did use it for a metabolic cardio day workout but even the cardio/metabolic aspect wasn’t super intense. But it was still a good workout and worked well for a Sunday when I normally try to take things down a notch anyway and do something more recovery level. Cathe hits every muscle groups for total body conditioning with cardio bursts.
Rock Body Boot Camp is 50 minutes long; 5:30 minute warm up and 2:30 minute stretch. Equipment needed: various dumbbells, medium resistance tubing, firewalking look and sliding device. It aired live on 2/16/17 and here is the video clip.
Round 1:
- Pop squats
- Side slide pick up lunges (one 15# DB)
- Jacks + jump ropes w/ firewalker around ankles
- 4 side steps to each side w/ firewalker around ankles
- Repeat #3
- 4 lateral plie walks to each side (12# DBs)
Round 2:
- Ice breakers
- Bicep curls w/ resistance band and 5# DBs
- Squats w/ overhead press; ends w/ just alternating overhead presses (10# DBs)
- Loaded squat lunges (staying low, squat, side lunge w/ punch, squat, side lunge (other side)–jumping with each move)
- Repeat #4 holding one 5# DB in both hands
Round 3:
- Jump front, back, front, front over band laying on floor as marker
- Guard stance switches (180 jumps over band, still on floor as marker; hands remain in guard w/ torso always facing forward)
- Read delt flys, 10 reps (10# DBs)
- Overhead tricep extensions, 10 reps (10# DBs)
- Repeat #3 & #4 two more times
- 16 Push ups + 8 more push ups
Round 4:
- Plie jacks w/ firewalker around ankles
- Band pulls w/ firewalker around wrists and arms straight
- Deadlift into sweeping bicep curls (Cathe used 15# DBs, I used 20# DBs)
- Sweeper lunges (set a 15# DB on its end on floor and hold top w/ one hand, sliding device under same side foot; lower into lunge and slide foot in and out)
Round 5:
- Traveling scissors across band on floor as marker
- Traveling power scissors, 4 to each side
- Side slide lunges (one 15# DB)
- Seated T band pulls
- Side elbow plank snatches (raising DB from floor toward ceiling) (one 10# DB)
Round 6:
- Low impact puddle jumpers
- Front swing w/ one arm lat pull down (Cathe used one 10# DB, I used one 15# DB)
- Bentover tricep kickbands w/ band under both feet
- Plank kick outs w/ one push up between each kick out
- Plank kick outs (no push ups)
