Cathe Live: Fit Tower Bootcamp

#268 Fit Tower Bootcamp is awesome! I LOVE this workout! It has everything. It is a total body cardio + strength workout and Cathe manages to work every single muscle in your body through compound moves. I love bootcamp workouts but my biggest complaint is that they always seem to neglect certain muscle groups or hit some muscle groups a lot harder than others. I feel like, through the use of compound moves, Cathe found a way in this workout to give your large muscle groups equal amount of work and even hit those small often neglected muscle groups (rotator cuffs, calves) by including them when working other muscle groups (outer thighs + rotator cuffs, biceps + calves). Plus you get the plyometric cardio bursts and some of the lower body work is very metabolic. This is just an all around excellent workout that I will definitely be purchasing. 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 Bootcamp is 49:30 minutes; 3:30 minute warm up and 2:30 minute stretch. Equipment: Fit Tower, fitness mat and dumbbells. I used the same dumbbells as Cathe on everything except deadlifts but in the future I can definitely increase the weight of the dumbbells I used for most (not all) of the moves.

Round 1:

  1. Stand beside tower with one hand on bar, do plie squat jumps w/ arm pull downs using other arm, 32 reps on each side of tower
  2. Lateral wide plie squat walks, 4 steps to each side (Cathe is using 10# DBs)
  3. (lower bar to level 4) Push ups with hands on bar to 2/2 count; changes to single count
  4. (raise bar to level 8) Place one hand on the bar and hold one DB in other hand, raise same leg that is holding DB, hinge torso forward and do pulsing single leg squats (or Push Dips as Cathe calls them)

Round 2:

  1. (lower bar to level 3) Mountain climbers with hands on bar
  2. Walking lunges, 3 lunge steps forward, with each step you pulse 3x, after the 3rd step, pivot into a wide plie squat and pulse 4x (Cathe is using 10# DBs)
  3. (raise bar to level 8) Face tower and place hands on bar in front of you, feet are facing forward, raise onto toes, bend knees and lower into a shallow barre squat (spine straight) and pulse; lower into deeper barre squat and continue pulsing
  4. (lower bar to level 3) Pulsing tricep dips with hands on the bar behind you

Round 3:

  1. (raise bar to level 8) Squat lunge jumps (stand beside tower with one hand on bar, do a wide plie squat then hop to turn towards the bar, landing in a lunge, arm is extended outside when in plie squat then arcs up to tap the bar when in lunge), 16 reps each side
  2. Deadlifts; changes to wide stance deadlifts (Cathe is using 15# DBs; I used 25# DBs)
  3. Sit on bottom under bar with legs extended and knees bent, hands on bar in an overhead grip, keeping feet on ground, do pull ups in this position (body is in crab/tabletop position) (these are “Let Me Ups” if you are familiar with Mark Lauren workouts)
  4. Sit cross-leg under tower, hold bar in an underhand grip, do chin ups in this position, lifting bottom off the mat but feet remain on the mat
  5. Stand beside tower with one forearm on bar, lift one bent leg out to side/behind you in hydrant and pulse

Round 4:

  1. With one hand on bar, do plie squat jumps, heels touch when jumping
  2. Feet in 4th position (ballet term–heel of one foot points toward insole of other foot), one hand is on the bar, the other is holding a DB, raise onto toes and lower into a barre squat (spine straight), and pulse squat in this position (Cathe is using one 10# DB)
  3. Stand beside bar, one hand on bar and the other hand holding a DB, do single arm bicep curls with heel raises (Cath is using one 15# DB)
  4. (lower bar to level 2) Lay on back on mat so that calves are under tower bar, hands behind head, do a full crunch bringing elbows to knees then push legs out straight under bar, do another full crunch then push legs out straight above bar, continue alternating under and overs with a crunch between; continue to do the full crunch but only push legs out under bar (no overs)

Round 5:

  1. (raise bar to level 8) Face tower with hands on bar, do alternating jump lunges
  2. Single leg deadlift with one hand on the bar and lifting one leg straight behind you as you deadlift (Cathe is using one 15# DB)
  3. (lower bar to level 6) Place one hand on bar, other hand is holding a DB, do a single leg squat (other leg is raised and bent), reaching DB down toward the ground and at top of squat, do an overhead press with a knee raise (Cathe is using one 10# DB)
  4. (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 while also raising floor leg, tapping insole of working leg to heel of foot on bar

Round 6: (raise bar to level 8)

  1. Criss-cross plie jacks (do a wide plie squat jack, reaching both hands toward floor and when you jump feet in criss-cross-hop feet)
  2. Stand beside bar with one hand on bar, the other hand is holding a DB and arm is in goal post position, outside leg is extended straight out to side, raise and lower straight leg out to side while also doing one arm scarecrows (Cathe is using one 5# DB)
  3. (lower bar to level 3) In straight arm plank with hands on bar, alternate tapping toes in under body; changes to tapping toes to outside of tower, still alternating; changes to raising knee toward elbow on outside of body, alternate legs
  4. (lower bar to level 2) Lay on back on mat, knees bent and feet on bar, hands are gripping the base of the tower, raise and lower hips (glute bridges); raise one leg to ceiling, keep hips raised isometrically and pulse hips up

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