Cathe Live: Rock Body Boot Camp


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:

  1. Pop squats
  2. Side slide pick up lunges (one 15# DB)
  3. Jacks + jump ropes w/ firewalker around ankles
  4. 4 side steps to each side w/ firewalker around ankles
  5. Repeat #3
  6. 4 lateral plie walks to each side (12# DBs)

Round 2:

  1. Ice breakers
  2. Bicep curls w/ resistance band and 5# DBs
  3. Squats w/ overhead press; ends w/ just alternating overhead presses (10# DBs)
  4. Loaded squat lunges (staying low, squat, side lunge w/ punch, squat, side lunge (other side)–jumping with each move)
  5. Repeat #4 holding one 5# DB in both hands

Round 3:

  1. Jump front, back, front, front over band laying on floor as marker
  2. Guard stance switches (180 jumps over band, still on floor as marker; hands remain in guard w/ torso always facing forward)
  3. Read delt flys, 10 reps (10# DBs)
  4. Overhead tricep extensions, 10 reps (10# DBs)
  5. Repeat #3 & #4 two more times
  6. 16 Push ups + 8 more push ups

Round 4:

  1. Plie jacks w/ firewalker around ankles
  2. Band pulls w/ firewalker around wrists and arms straight
  3. Deadlift into sweeping bicep curls (Cathe used 15# DBs, I used 20# DBs)
  4. 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:

  1. Traveling scissors across band on floor as marker
  2. Traveling power scissors, 4 to each side
  3. Side slide lunges (one 15# DB)
  4. Seated T band pulls
  5. Side elbow plank snatches (raising DB from floor toward ceiling) (one 10# DB)

Round 6:

  1. Low impact puddle jumpers
  2. Front swing w/ one arm lat pull down (Cathe used one 10# DB, I used one 15# DB)
  3. Bentover tricep kickbands w/ band under both feet
  4. Plank kick outs w/ one push up between each kick out
  5. Plank kick outs (no push ups)






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