Cathe Live: Upper Body w/ Core Express

Upper Body w/ Core Express was a surprisingly intense upper body workout for being so short. With the proper weights, it worked my entire upper body very well. The core work is also pretty intense. Overall, an excellent live workout that did the job the title advertised and did it very well. This is one I will definitely be returning to!

Upper Body w/ Core Express is 45 minutes long; 4 minute warm up, 28:30 minute upper body strength, 9 minute core and 3 minute stretch. You need a step @ 10 inches and various dumbbells. It aired live on 3/09/17 and here is the video clip.

  1. One arm row, 16 reps, 2 sets (Cathe uses one 15# DB and one 5# DB; I used one 25# DB)
  2. Bicep curls, 10 reps (Cathe uses 15# DBs, I used 17.5# DBs)
  3. Hammer curls, 8 reps (Cathe uses 12# DBs, I used 17.5# DBs)
  4. Repeat #2 for 8 reps
  5. Sweeping bicep curls, 10 reps (Cathe used 12# DBs, I used 17.5# DBs)
  6. Bicep curls to 1/6 count, 8 reps (15# DBs)
  7. 32 straight arm side raises  5# DBs)
  8. More straight arm side raises but first pulse 3x then do 3 singles; 2 reps like this, rest, another rep, rest and one more rep (5# DBs)
  9. Overhead press, 8 reps (Cathe uses 15# DBs, I used 17.5# DBs)
  10. Upright rows, 8 reps (15# DBs)
  11. Repeat 9 & 10 (Cathe uses 12# DBs, I used 15# DBs)
  12. Repeat 9 & 10 again (Cathe uses 10# DBs, I used 15# DBs)
  13. Front raise, 12 reps (Cathe uses one 12# DB, I used one 15# DB)
  14. Rear delt flys, 12 reps (10# DBs)
  15. Repeat #13 & 14
  16. Pullovers, 8 reps (15# DBs)
  17. Chest flys, 10 reps (Cathe uses 15# DBs, I used 25# DBs)
  18. Push ups w/ hands on step, 1 slow + 2 fast, 4 reps of this pattern
  19. Repeat #16 for 6 reps
  20. Repeat #17 for 11 reps
  21. Repeat #18
  22. Narrow chest press, 16 reps (Cathe uses 15# DBs, I used 20# DBs)
  23. Overhead tricep extensions, 9 reps (12# DBs)
  24. 32 fast tricep dips

Core (Cathe uses 5# DBs, I used both 5# and 8# DBs):

  1. Jack knifes (on hip, straight arms/legs)
  2. Lying on your back, plant one elbow on the ground with the fingers pointing straight up in the air, the other arm lifts up, raising your torso while your other elbow remains planted on the mat
  3. Bicycle maneuver
  4. L crunches (still on back, straight legs raised in an “L”, pulse head/shoulders up 1x, then 2x, then 3x, then 4x; change legs and repeat)
  5. Reverse crunches
  6. Lay on back w/ legs straight and one DB on end between feet; lift one straight leg to ceiling then bring over so heel taps other toe, crunch head/shoulders while doing this
  7. In C-sit, row one DB from side to side (one 5# DB)
  8. Holding a DB in each hand and still in C-sit, twist side to side (5# DBs)
  9. Holding one DB in both hands, do a full sit up and at the top, raise one straight leg and twist torso/DB toward leg, raise DB overhead at bottom of sit up; alternate sides (Cathe uses one 5# DB, I used one 8# DB)




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