Cathe Live: Ramped Up Total Body

#281 Ramped Up Total Body is another excellent total body strength workout from Cathe. I feel well worked after finishing this workout–especially my lower body. The ball work at the end fried my legs! You do 4 circuits and each circuit consists of 7 exercises–or at least that is what Cathe said would happen at the beginning of the workout. But it didn’t turn out that way. But it was close enough! There are 2 upper body circuits and 2 lower body circuits. Each circuit ends with a core move. This is a high rep workout. Many of the exercises listed below are done to various tempos and partial reps. I have chronic problems with my left shoulder that I’m finally (next week) going to start doing something about–medically that is. I’ve tried stretches and range of motion exercises without success. My left shoulder was very cranky this morning so using the weight Cathe used was perfect for me. I did not even attempt to lift heavier. Except for deadlifts. I always have to go heavier for deadlifts.

Even tho I did enjoy this workout and I did get a great work, I probably will not purchase the download. But I put it on the maybe list. It really is very thorough. 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.

Ramped Up Total Body is 58 minutes; 4 minute warm up and 2:30 minute stretch. Equipment: stability ball, variety of dumbbells, resistance tube with handles and gliding devices.

Circuit 1:

1. Seated bicep curls (sitting on stability ball) (Cathe is using 12# DBs)
2. Single arm bent over rows (non-working arm is resting on stability ball) (Cathe is holding two 12# DBs in one hand; I used one 25# DB)
3. Pullovers on stability ball (Cathe is using 12# DBs)
4. Seesaw push ups (hips are on ball, hands are under shoulders)
5. Close grip chest press with shoulders on ball and hips raised high (Cathe is using 12# DBs)
6. Front raises on an incline (inclining on stability ball) (Cathe is using 8# DBs)
7. Stability ball roll outs (on knees with ball in front of you, place sides of hands on top of ball and roll ball/body forward so you are in a knee plank and ball is under triceps the roll back in

Circuit 2:

1. Side slide lunges (set DB on floor when you lunge then pick it up when you lunge again) (Cathe is using one 12# DB)
2. Alternating sliding reverse lunges done to 2/2 count (Cathe is using 10# DBs)
3. Side slide lunges, one rep to a slow 2/2 count + 2 fast singles (Cathe is using one 15# DB)
4. Sweeper lunges (place DB on its end on the floor, one hand rests on top of DB, lower into a lunge and slide one leg in and out–same leg as hand that is resting on DB; remove hand from DB, remain in lunge, crossing arms over chest while continuing to sweep leg in and out)
5. Sliding warrior lunges (slide leg back, keeping back leg straight, while also hinging torso forward and reaching straight arms in front of you); hold in lunge, with arms crossed in front of you and slide back leg in and out
6. Semi-circle sliding mountain climbers (sliding mountain climbers, rotate legs partially to the side as you continue the mountain climber); ends with plank hold; slide both feet up to one side of body, bringing knees to elbow and hold for 3 seconds, slide back to plank, slide knees in under the body, bringing knees to elbows and hold 3 seconds, slide back to plank, slide feet up to other side of body, bringing knees to elbow and hold for 3 seconds

Circuit 3:

1. Hold one handle of resistance tube in each hand, each hand is also holding a 5# DB, tube is looped under one foot, do double arm bicep curls to 2/2 count then single arm bicep curls, one rep each arm; changes to double arm curls only; changes to raising DBs halfway and pulsing
2. Band pulls (hold one end of band in each hand, palms facing the ceiling and about a foot of band between each hand, pulse pull band out to sides keeping elbows close to sides)
3. Push ups: one to 2/2 count + 2 single count push ups
4. Straight arm lateral raises; changes to raising arms straight out to side, lower halfway then raise back to shoulder level then lower all the way (Cathe is using 5# DBs)
5. Stand on resistance tube, holding just under the handles, hinge forward and do tricep kickbacks; put hands in the handles and do straight arm pulses, palms to ceiling; continue pulsing but open straight arms to the side
6. Sit on mat, wrap resistance tube around feet, criss-cross the tube, holding a handle in each hand, open straight arms out to side in a T and pulse; changes to opening arms/tube out into a T then bringing arms closer together (a more full range T fly rather than a pulse)
7. Full sit ups with overhead press at top of sit up (Cathe is using 8# DBs)

Circuit 4:

1. Sumo Squats (Cathe is using 15# DBs)
2. Alternating front lunges (Cathe is using 10# DBs)
3. Step out sumo squats, alternate sides (Cathe is using one 15# DB)
4. Deadlifts (Cathe is using 15# DBs: I used 25# DBs)
5. Lay on back, with legs straight and heels on ball, raise hips and keep them raised isometrically while rolling ball in and back out with heels; changes to rolling the ball in and holding, lift hips higher, lower hips then roll back to start (but you never lower hips to floor)
6. Get into a modified side plank on ball, bottom leg is bent with knee on floor and top leg is extended straight, hip and side of body resting on ball, raise straight leg with toe pointed and pulse; flex foot while continuing to pulse leg and also open arms out into a T (adding a balance challenge); hands back on ball and circle straight leg (foot still flexed)
7. Windshield wipers with stability ball (lay on back, arms extended out to sides in a T, straight legs raised to ceiling, holding ball between calves and feet, slowly rotate legs/ball side to side)
8. Banana holds holding ball in hands overhead