Cathe Live: Super Sets

#209 Super Sets is intense! Another excellent total body strength workout. In this workout, Cathe supersets opposing muscle groups–bis & tris, back & chest, then opposing lower body muscle groups and opposing shoulder muscle groups. This workout is made up of 2 total body circuits. Each circuit contains 4 super sets/8 exercises; one exercise for each muscle group. Each super set is repeated 3 times before you move onto the next super set. For most of the exercises you will be doing 8-12 reps, more reps for lower body exercises. You could lift heavy if she gave you more rest time but when you are in a super set you get little to no rest between sets. After you finish the first circuit of super sets you do another circuit of all new exercises–4 more supersets/8 more exercises. This is an intense workout! You will definitely want to record the best weight for you to use so when you return to this workout you challenge yourself. Even Cathe was figuring out the most appropriate weight for herself in the course of this workout. My upper back currently has a very pleasant burn (3 hours after completing the workout). This one goes on my “to buy” list.

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.

Super Sets is 51 minutes; 7 minute warm up (you will use 5 pound dumbbells during the warm up) and 4 minute stretch. Equipment: dumbbells, stability ball and fitness mat. I used the same weight as Cathe unless noted otherwise below.

  1. Bicep curls, 8 reps (Cathe is using 15# DBs)
  2. Overhead tricep extensions (French Press), 8 reps (Cathe is using 12# DBs)
  3. Repeat #1 & 2 two more times
  4. 10 push ups
  5. Single arm rows, 12 reps (Cathe is holding one 15# DB and one 5# DB held together in one hand; I used one 30# DB)
  6. Repeat #4 & 5 two more times
  7. Lateral step out plie/sumo squats, alternate sides, 16 reps (Cathe is using 12# DBs)
  8. Alternating rear curtsy/cross-back lunges, 12 reps (Cathe is using 12# DBs)
  9. Repeat #7 & 8 two more times, each time you repeat #8 you increase the reps–16 reps the second time and 20 reps the third time
  10. Straight arm front raise, holding one DB in both hands, 12 reps (Cathe is using one 15# DB)
  11. Bent over rear delt flys, 12 reps (Cathe is using 12# DBs; I used 10# DBs)
  12. Repeat #10 & 11 two more times
  13. Incline bicep curls, leaning back on stability ball, 12 reps (Cathe used 10# DBs for first set, 12# DBs for second set and 15# DBs for 3rd set)
  14. Seesaw tricep push ups on the ball, 12 reps
  15. Repeat #13 & 14 two more times
  16. Chest flys leaning back on the ball, 12 reps (Cathe used 12# DBs the first set and 15# DBs the 2nd & 3rd set)
  17. Pullovers leaning back on ball, 6 reps to a slow 4/4 count (Cathe used 12# DBs the first and 3rd set and 15# DBs the 2nd set)
  18. Repeat #16 & 17 two more times
  19. Squats, 20 reps (Cathe is using 15# DBs; I used 20# DBs)
  20. Hamstring roll ins (lay on ground, legs on stability ball, raise hips and keep them raised while rolling ball in and back out), 20 reps
  21. Repeat #19 & 20 two more times
  22. Upright rows, 12 reps (Cathe is using 15# DBs; I used 12# DBs)
  23. Overhead press, 12 reps (Cathe is using 12# DBs)
  24. Repeat #22 & 23 two more times

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