Cathe Live: Cardio Core Blast

Cardio Core Blast is another excellent cardio workout in the tradition of Cathe‘s DVD Cardio Core Circuit (the other Live workout based on CCC is also called Cardio Core Circuit). Though set up in the same manner as the other two, it is different from both and I really enjoyed it. In fact, I love how Cathe has created 3 workouts based on the same principal but all unique, different, intense and effective. It is set up in 5 circuits. Each circuit contains 3 cardio exercises that are repeated then the circuit ends with a plank based core move. The core moves are intense enough that you heart rate never drops very low. Another interesting thing about this workout is the way she uses the equipment. The first cardio exercise in each circuit always uses a firewalker, the second always uses no equipment and the 3rd cardio exercise always uses the stability ball. The core moves are always plank based. The first 4 all use a sliding device (the 5th one is plank based but no sliding device).

Cool observation: During the sliding plank core work of Round 4 (#5) Cathe lost her sliding device–and never missed a beat. She continued the exercise, sans sliding device, with perfect form, and her foot grabbed it and continued the exercise. She never stopped, never hesitated and maintained perfect form and pace.  As always, she is so impressive.

Cardio Core Blast is 53:30 minutes long; 3:30 minute warm up and 2:30 minute stretch. Equipment needed: stability ball, a firewalker, sliding devices, and fitness mat. It aired live on 4/13/17 and here is the video clip.

Round 1:

  1. Jack forward, 2 regular jacks, one air jack (firewalker)
  2. Burpees
  3. Pendulum feet while moving stability ball side to side (low, middle, high)
  4. Repeat 1-3
  5. Mountain climbers w/ sliding device (2 sets)

Round 2:

  1. Ice breakers (firewalker)
  2. Long reaching lunges
  3. Ball slams w/ squat jumps (stability ball)
  4. Repeat 1-3
  5. Plank jack + knees in + plank jack + pike in (sliding devices)

Round 3:

  1. Squat jump forward and back 3x + quarter turn squat jump; alternate sides (firewalker)
  2. Bob & weave (low & high)
  3. Jog while tossing stability ball into air
  4. Repeat 1-3
  5. Wide mountain climbers (sliding device) (2 sets)

Round 4:

  1. Plie jacks (firewalker)
  2. Pivoting apple pickers
  3. Shuffle side to side, arcing stability ball overhead and bouncing on ground
  4. Repeat 1-3
  5. While in plank, slide leg straight to side then underneath body to other side; alternate sides (sliding devices)
  6. 2 plank jacks + 2 push ups (sliding devices)

Round 5:

  1. Touch down squats + 2 jump ropes  alternated w/ scissor runs; ends w/ jumping jacks (firewalker)
  2. Grapevine + plyo jump lunges
  3. Jacks while sitting on stability ball / alternating heel kicks forward while sitting on stability ball (you are bouncing on the ball while doing these moves)
  4. Repeat 1-3
  5. While in straight arm plank, push hips back while bringing one elbow to same side knee under body, 8 reps on each side, 2 sets



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