LITE: Rev’d Up Rumble

Rev’d Up Rumble is part of Cathe‘s LITE series. LITE stands for Low Impact Training Extreme and Cathe created it as intermediate level workout series. For more information on the LITE series as a whole, please see the LITE Series review. Rev’d Up Rumble contains 4 bonuses that are included in premixes and can also be done on their own: 6 Pack Abs #1, Pyramid Pump Shoulders, Extended Stretch #1 and Calorie Crush. They are all broken down below the workout breakdown.

The first time I did this workout I wasn’t as impressed with it as I expected to be. I normally love kickboxing workouts and I especially loved Cathe’s low impact Live cardio boxing workout (Hardstrikes Low Impact Boxing). I can’t explain why I wasn’t thrilled with this workout. However during Combo 2 I seemed to get my second (or maybe my first?) wind and I started to enjoy the workout. That had a lot to do with the music at that point and maybe that was what wasn’t motivating me earlier. During Combo 2 I noticed the music and it started motivating me. I will pay more attention to the music the second time I do the workout. Maybe I was just tired and having an off day. I had more trouble catching onto Cathe’s boxing combos than I normally do. I did catch onto all of them but it took me longer than usual. The main workout is solid intermediate level. It started out more intense than ICE‘s Rock’m Sock’m Kickbox and it built in intensity so that by the end of it, I crept into my peak heart rate zone a few times. But never for long. I would say that overall, Rock’m Sock’m is a more intense kickboxing workout, but Rev’d Up Rumble starts at a higher intensity level but it doesn’t build to as high of an intensity level as Rock’m Sock’m does, if that makes sense. The Calorie Crush is a different story all together (see below)!

The second time I did this workout, I enjoyed it a lot more. So the first time I must have been having an off day. I had minor problems catching on to one combo and only on one side of the body, so it seemed more of a coordination issue. The next few times I do this workout, I think I am going to try the Scrambled Premixes. Anyway, I found it fun and I enjoyed it a lot more the second time I did it. I also still found the music in Combo #2 motivating. It definitely gave me a second wind the second time through! But the rest of the music wasn’t motivating. Not awful but not great either.

Rev’d Up Rumble is 41 minutes; 9 minute warm up and 5 minute cool down/stretch. No equipment needed but I used weighted gloves. Cathe and crew were also wearing gloves that appeared to be weighted.

1. Kick Drills (drills of front & side kicks + squat & plie squat pulses w/ little hops)
2. Combo 1 (punch and kick combo taught in layers)
3. Cardio Drills (cardio boxing)
4. Combo 2 (punch and kick combo taught in layers)
5. Kick & Punch Intensity Blast (front kicks + back kicks + crescent knees; knee pulls; one knee pull + one hammer down punch; front kick + back kick + side kicks; knee pulls; one knee pull + one hammer down punch; high/low punches with a hop; fast in and out runs)

Calorie Crush is 8:30 minutes; 30 second cool down. The first time I did Rev’d Up Rumbled I did Premix 4 which added this short bonus onto the end of the main workout. And it is intense! Right out of the gate you are doing air jacks! I was in my peak heart rate zone almost this entire bonus. And by the end I seriously needed a break. I am not as fit as I used to be and have been doing a lot of Jessica Smith walking workouts so I hesitate to call this advanced, but it felt advanced to someone at my fitness level. However, I was able to do everything without stopping or taking a break. I do not feel like she reps you out with plyometrics like she normally does in her advanced cardio workouts, so if it is advanced then it is a lower level advanced. I was working very hard! And unlike the main workout, this is high impact with plyo moves. And for comparison’s sake, I also felt that this is more advanced than the Blizzard Blast in Rock’m Sock’m Kickbox.

1. 4 air jacks + 4 football runs (wide fast feet)
2. 4 attacks (jump squats while bringing clasped hands down between thighs) + 4 plie jacks
3. Hi/Lo jog + clinch knees (hopping alternating knee raises, bringing arms down from overhead to thigh)
4. 4 kicks (4 kicks are all on same leg w/ no break between kicks) + 4 alternating clinch knees
5. Flying angel jacks w/ alternating front kicks
6. Wide stance burpees w/ heel clicks (heel clicks are rock star jumps at top of burpee but you are bringing heels together at top of jump)
7. Traveling boxer shuffle w/ 2 jacks + 2 air jacks (punch to side as shuffling)
8. 8 pop squats + 8 jump rope + 2 plyo jacks
9. Sequential kicks (3 marches + 1 jump kick; changes to sequential jump kicks)

6 Pack Abs #1 is 10 minutes; 30 second stretch. Equipment: fitness mat. This was an impressive core bonus! I love it and it did an excellent job working my entire core, front to back. It has a lot of boxing inspired moves. I always have a pair of boxing grips near by and used them for any core move that included a boxing arm movement. I definitely think this is intermediate level–maybe even high intermediate level. It really challenged me but I was able to do every exercise as presented by Cathe, so it isn’t advanced. I loved it!

1. Alternating Sit Outs (lower into bear crawl position, place one hand on ground and extend same side leg out underneath you and straight out to side while tapping shoulder with opposite hand, alternate sides)
2. Triangle Choke Reverse Lift (lay on back, extend one leg straight to ceiling, other leg is bent with foot behind other knee, hands are on mat beside hips, do a reverse crunch in this position; do 8 reps then swap legs and do 8 more reps, do 8 more reps alternating legs)
3. Guard Block Punches (lay on back, knees bent and feet on floor, hands are on guard, crunch up then lean to side, return to center then lower (Cathe calls it “slip side”, alternate sides)
4. Body Shot Sit Ups (do a full sit up then do a body shot punch, alternate arms)
5. Boxer Sit Ups (full sit ups w/ 4 cross punches at top of sit up–two high and two low)
6. Hip Thrusts w/ Upstrike (lay on back, knees bent and feet on floor, do hip raise and punch arm across body toward floor at head level, alternate sides)
7. V Plank (in straight arm plank, bring foot up outside of same side hand, alternate sides; changes to bringing foot up to outside of same side hand then bring same foot up under body, knee toward chest, alternate sides)
8. Supermans
9. Repeat #7 & 8

Extended Stretch #1 is 13 minutes. These Extended Stretches are an excellent way to end a workout. Cathe takes you through some very basic and relaxing flows to cool you down after you finish your workout then starts stretching you out. This one stretches out your entire body but there is a lot of focus on the lower body so it is a nice one to use at the end of a cardio or lower body workout.

Starts sitting cross-leg on mat w/ backs of hands on knees and palms facing ceiling (where Extended Stretch #2 ends, actually) with eyes closed, taking deep breaths. Still sitting cross-leg, twist torso placing one hand on floor behind you and other on knee to stretch spine. Get on hands and knees and do cat/cow. Child’s pose; while in child’s pose, walk hands out to one side and continue stretching. Down dog. Lower body down to mat so you are laying on belly, push back to child’s pose then back into down dog. In down dog, bend one knee and hold then switch legs and hold; continue pedaling feet. Walk hands back to feet and hang down in forward fold, hands gripping opposite elbows. Still in forward fold, lower hands to floor and rotate head side to side. Walk hands out to down dog, lower down to mat and back into child’s pose. Up dog. Pigeon pose. Lay on back and hug knees into chest; circle hips to massage spine. Lay on back, one knee bent with foot on floor, other leg extended to ceiling, hands pulling calf to stretch leg. Place ankle over bent knee then pull leg/knee into chest (reclining pigeon); close gap between thighs so they are crossed and grip feet, gently pulling down on feet. Happy baby pose. Corpse pose. Return to cross-leg position with backs of hands on knees and palms facing ceiling.

Pyramid Pump Shoulders (6:30 minutes) Each exercise is done for 5 sets and each set increases in reps then decreases back down the pyramid in this fashion: 1 set of 12 reps, 1 set of 10 reps, 1 set of 8 reps, 1 set of 10 reps, 1 set of 12 reps. Equipment: stability ball and dumbbells.

Since I did not do any of the Pyramid Pump Bonuses as add ons to the main workout, I cannot accurately review them that way. I did the Pyramid Pumps using the bonus DVD that collects them all together. See the Pyramid Pump review if you want more information.

Standing Overhead Press (DBs) + Incline Front Raise (stability ball + DBs)

(For standing overhead press Cathe used 5# DBs for 1st set, 8# DBs for 2nd set, 10# DBs for 3rd set, 8# DBs for 4th set, 5# DBs for 5th set; for incline front raise Cathe used 3# DBs for 1st set, 5# DBs for 2nd set, 8# DBs for 3rd set, 5# DBs for 4th set, 3# DBs for 5th set)

Premixes:

Basic Premixes:

Main Workout + Extended Stretch #1 (49:47 minutes)

Main Workout + 6 Pack Abs #1 (50:57 minutes)

Main Workout + 6 Pack Abs #1 + Extended Stretch #1 (59:44 minutes)

Main Workout + Calorie Crush (49:30 minutes)

Main Workout + Calorie Crush + Extended Stretch #1 (58:17 minutes)

Main Workout + Calorie Crush + 6 Pack Abs #1 (59:27 minutes)

Main Workout + Calorie Crush + 6 Pack Abs #1+ Extended Stretch #1 (68:14 minutes)

Main Workout + Pyramid Pump Shoulders (47:18 minutes)

Main Workout + Pyramid Pump Shoulders + 6 Pack Abs #1 (57:15 minutes)

Main Workout + Calorie Crush + Pyramid Pump Shoulders + 6 Pack Abs #1 + Extended Stretch #1 (74:33 minutes)

Timesaver Premixes:

Timesaver #1 (Calorie Crush) (21:45 minutes)

Timesaver #2 (No Kick & Punch Intensity Blast) (36:37 minutes)

Timesaver #3 (No combos) (28:15 minutes)

Timesaver #4 (Combos only) (26:44 minutes)

Timesaver #5 (No Combo 2 or Cardio Drills) (30:46 minutes)

Timesaver #6 (No Combo 1 or Kick Drills) (28:35 minutes)

Timesaver #7 (No Kick Drills) (36:12 minutes)

Timesaver #8 (No Drills) (31:06 minutes)

Timesaver #9 (Pyramid Pump Shoulders only) (19:33 minutes)

Scrambled Premixes:

Scrambled #1 (Extreme Double Calorie Crush MishMosh) (56:40 minutes)

Scrambled #2 (Combos Only + Calorie Crush MishMosh) (34:30 minutes)

Scrambled #3 (No Combos + Calorie Crush MishMosh) (36:01 minutes)

Scrambled #4 (Abs mixed in) (50:57 minutes)

Double it (68:02 minutes)