Cathe Live: Lower Body Bootcamp

Wow–this was an excellent, fast paced lower body workout. Very metabolic. It’s counter-part is Live Upper Body Bootcamp. Both workouts are made up of strength circuits that end with a core move. And they work very well together. Do them on consecutive days and you will work every muscle in your body.

Lower Body Bootcamp is made up of 6 circuits. Each circuit contains 3 lower body exercises and one core move. By the end of this workout, every muscle my legs was worn out. Even the core moves were hitting my hip flexors! And like Upper Body Bootcamp, Cathe gives you nearly a full hour of work (58 minutes). I love it when she does that. I workout for an hour every morning so I am always grateful when Cathe can fill that hour with a challenging and comprehensive workout. And she did that with both the upper and the lower body bootcamp! These will definitely be revisited and worked into many rotations.

Lower Body Bootcamp is 58 minutes long; 5 minute warm up and 3 minute stretch. Equipment needed: high (square) step @ 12 inches, dumbbells of various weights (heavy enough for squats and deadlifts), and a fitness mat. It aired live on 4/27/17 and here is the video clip.

Round 1:

  1. Deadlifts (Cathe used 15# DBs, I used 30# DBs)
  2. Squats (Cathe used 15# DBs, I used 25# DBs)
  3. Pick up lunges (elevated lunge w/ one arm overhead press; changes to setting DB on floor and picking it up) (step @ 12 inches + one 10# DB)
  4. In elbow plank, shift entire body forward and back then raise one leg; alternate legs; this changes to just alternating leg raises in elbow plank; it ends just shifting forward and back in elbow plank

Round 2:

  1. Step ups to reverse lunges (step @ 12 inches + Cathe used 10# DBs, I used 15# DBs)
  2. Alternating side lunges (Cathe used 10# DBs + 5# DBs for markers; I used 12# DBs)
  3. Pulsing cross-back lunges (one 15# DB)
  4. Leg shooters (sit on mat and lean torso back; bend and straighten legs in front of you, then lean on hip and continue thrusting legs in and out; the pattern is forward, side, forward, other side, then repeat–8 reps in each position)

Round 3:

  1. Uneven squats off step (step @ 12 inches + one 15# DB)
  2. Front lunges in a pattern (pulse 3x then two singles) (Cathe used one 10# DB, I used one 15# DB)
  3. Plie squats, setting DBs on floor then picking them up (Cathe used 15# DBs, I used 20# DBs)
  4. Triangle choke hold (roll back then come up in a kneel, on one knee w/ other leg in lunge–never using hands; alternate legs) (alternate move: leg chasers)

Round 4:

  1. Pulsing reverse lunges off step (step @ 12 inches + Cathe used 10# DBs, I used 15# DBs)
  2. Walking lunges (3 steps, pulse 3x with each step + pulsing plie squat when you turn) (12# DBs)
  3. Heel raises (Cathe used 15# DBs, I used 20# DBs)
  4. Lay on back w/ neck/shoulders raised; press legs overhead then press straight a few inches off floor

Round 5:

  1. Front swing leg abduction (leg abduction w/ one arm front raise, one foot on step) (step @ 12 inches + one 10# DB)
  2. Standing front straight leg raise pulses (Cathe used 12# DBs, I used 15# DBs)
  3. Pivoting sumo squats (one 15# DB)
  4. Lay on back, holding one DB in both hands; do pullover while bicycling legs; changes to pressing both legs in and out w/ pullover (one 10# DB)

Round 6:

  1. Single leg deadlift (Cathe used one 15# DB, I used one 20# DB)
  2. Side leg raise, leaning elbow on top of 12 inch step w/ mat over it to protect elbow
  3. Single leg hip/bridge pulses w/ one foot on 8 inch step
  4. Straight leg windshield wipers



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