#210 Fit Tower Light Total Body is another tough live workout using Cathe‘s Fit Tower. I had initially planned to do all of the Live Fit Tower workouts but then was warned that this one had no back work so I probably wouldn’t be interested in it. I agreed and took it off my “to do” list. But then I changed my mind. This is a high rep barre and light weight workout. Maybe I could use it as a recovery day workout? I frequently use barre workouts on my recovery/rest days. Now that I have done it–maybe not such a good idea! I need to recover from this workout! 3 pound dumbbells started to feel like 15 pound dumbbells after a zillion reps! This is an excellent workout and I am not sorry I did but, but I will not be purchasing the download. For the reason already mentioned–no back work. But the muscles Cathe hits, she completely and totally fries. My legs still feel weak! And she does work all of your other muscle groups. The back is the only muscle group she completely neglects. Which is a shame, because otherwise this is a winner.
You can do Cathe’s live workouts by subscribing to her streaming site or purchasing the individual downloads. Here is a video clip of this workout.
Fit Tower Light Total Body is 54 minutes; 5 minute warm up, 8:30 minutes core work and 2 minute stretch. Equipment: Fit Tower, 6 foot long resistance band, fitness mat and dumbbells (Cathe recommends 3. 5 and 8 pound dumbbells). I am not listing rep counts below but keep in mind, you are doing a zillion reps of the majority of the exercises.
- Stand beside tower with one hand on bar, do wide pulsing plie squats with various arm positions (other arm); add heel lifts (first one heel then the other heel then alternate heel lifts, then continue pulsing with both heels lifted)
- Still standing beside tower with one hand on bar, raise one leg straight in front of you, keep it raised with toe pointed and pulse; flex foot and continue pulsing; turn flexed foot out to side and continue pulsing
- Face tower with hands on bar, raise onto toes and bend knees, lowering into barre squat (keeping spine straight) and pulse; lower deeper and continue to pulse squat
- Repeat #2 on other leg
- Repeat #3 but this time heels are together and toes are turned out
- Holding 3# DBs at sides, shrug shoulders; changes to alternating straight arm front raises; changes to double straight arm front raises; add curving ends of DBs toward each other at top of raise; changes to straight arm side raises; alternate between front raises and side raises; changes to raising straight arms to side then bringing arms/DBs in front of you at chest level then opening arms to side again and lowering; keep arms raised straight out to sides and lower halfway 3x before lowering arms all the way; changes back to straight arm side raises; keep arms raised and circle arms/DBs; changes to raising arms/DBs straight out to side, lower halfway once then lower all the way; changes to alternating straight arm front raises; changes to double straight arm front raises; raise straight arms in front of you to chest level then open arms out to side in a T, return arms in front of you at chest level then lower arms
- Holding 5# DBs, do partial bicep curls (lifting halfway); changes to partial bicep curls but lowering from top to halfway down; changes to full bicep curls; repeat this series of curls; changes to a sort of circling/scooping bicep curl, alternate arms; changes to full double arm bicep curls; changes to double arm W (wide) curls
- Still holding 5# DBs, hinge forward and raise straight arms behind you, palms facing ceiling and pulse DBs up toward ceiling; continue the straight arm pulse but open arms out further to sides; continue pulsing while alternating between these two arm positions
- Holding 8# DBs, do bicep curl into overhead press; keep DBs raised with elbows bent (elbows and biceps are held stationary at shoulder level) and pulse DBs; holding DBs stationary at shoulder level, alternate overhead presses; changes to double arm overhead press, raising to one count and lowering to a slow 3 count
- Start holding 8# DBs at shoulders, do an overhead press into 3 overhead tricep extensions (French Press) then return DBs to shoulder level; continue same move but only do one overhead tricep extension instead of 3
- Still holding 8# DBs, do W curls; changes to alternating reverse curls; changes to double arm reverse curls; alternate one upright row with one reverse curl; changes to upright rows only; 3 reverse curls + one upright row; swap the reps so you are doing one reverse curl + 3 upright rows
- Stand beside tower with one hand on bar, lift outside leg straight out to side and pulse; flex foot and continue pulsing; continue pulsing but point and flex toes
- Face tower and place both hands on bar, lift one leg behind you, lower into a partial squat and pulse; continue doing single leg squats but slowly, lowering to count of 3 and raising to count of 1; swap so you are lowering to count of one and raising to a slow count of 3; return to pulsing in partial squat
- Stand beside the tower, place one forearm on the bar, raise one leg to the side/behind you with knee bent in hydrant (knee and ankle level with hip) and pulse; continue pulsing while moving leg to the front for 4 counts then back for 4 counts; keep leg forward (still bent in hydrant) and continue pulsing; move it back behind you while continuing to pulse
- Repeat #12-14 on other side of body
- (lower bar to a level 4) Push ups, lowering to count of 3 and raising to count of 1; changes to 2/2 count; changes to single count
Core: (8:30 minutes/starts at 43:00)
- In straight arm plank with hands on bar, alternate tapping toes in under body; changes to stepping feet out then back in; changes to marching feet
- Elbow plank hold on mat; straight arm plank hold; elbow plank hold; step feet out then back in; changes to marching feet
- Loop resistance band over the top of the tower, lay under tower with legs extended, holding both ends of the band in both hands, heads/shoulders are raised, hold this position isometrcially; changes to rope climbing up the band to the count of 3 until you are sitting upright then climbing back down, lowering torso to starting position; remain leaning back, still holding band with both hands, alternate raising and lowering straight legs to bar
- Hold one end of band in each hand, lay back on mat (but head shoulders are still raised) with legs extended straight under bar, lift torso in a partial sit up while opening straight arms/band out to side in a chest fly motion
- (lower bar to level 3) Lay on mat with one leg extended straight and area just above heel resting on bar, other leg is extended straight on floor, crunch upper body, raise floor leg, tapping insole of working leg to heel of foot on bar, lower leg back to floor then lower upper body; changes to raising and lowering leg 3x before lowering upper body; changes to keeping leg raised isometrically while head/shoulders are also raised
- Lay on back, legs extended straight on floor and arms extended overhead, roll up, raising arms overhead then roll back down
