Cathe Live: Lower Body Barre and Weights

#239 Lower Body Barre and Weights is an incredibly intense, incredibly thorough and incredibly comprehensive lower body workout. It was also brutal. My legs were very fatigued well before the workout was over and right now, an hour later (when I first record my thoughts) they feel weak and are still humming. And currently, when I am preparing to post this review (3+ hours later), my lower body still humming with threats of DOMS tomorrow. This workout starts working you hard right out of the gate–I’m not even sure when warm up ended and the workout began. But when we start to do some real (IMHO) barre work around the 3 minute mark, Cathe does say that you are still warming up but she also says it is pretty “aggressive.” If you count the first 3 minutes + this aggressive portion (#1-5 below) then the warm up is about 11 minutes.

Aggressive is a great word to describe the entire workout. You start with barre work. During the barre portion of the workout you have two plyometric cardio blasts but other than that, there is no other cardio in the workout, so I wouldn’t actually count this as a cardio + strength workout. However, you are constantly moving. Once you finish the barre work, you put your Fit Tower (or whatever you were using) away and come back with 10 pound dumbbells for some fast-paced metabolic strength work. Next you get your stability ball to further fry your hamstrings and inner thighs. The workout ends with mat work to finish off your glutes. I was working so hard I expected to see a bigger calorie burn on my FitBit but it was barely 250 calories. Sometimes I just don’t buy what the FitBit tells me! Anyway, the two plyometric cardio bursts were pretty intense, too–2 sets of 32 reps, so some serious lower body burn out. BTW, you might think 10 pound handweights are too light and you can lift heavier. I thought that, too, but the exercises using the dumbbells are done at a very brisk pace and you get little to no breaks between exercises. Next time I do this workout, I might try 12 pound dumbbells and see if that’s doable, but due to the pace, I still felt the work intensely even with 10 pound dumbbells.

I will definitely be purchasing this download. 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.

Lower Body Barre and Weights is 57:30 minutes; 3 minute warm up and 2 minute stretch. Equipment: Fit Tower, barre or chair, 10 pound hand weights, stability ball and fitness mat.

  1. Stand beside tower in wide plié squat with one hand on bar, do a pulsing plié squat with alternating heel raises; keep both heels raised and continue pulsing
  2. Still standing beside tower, do 4 wide plié pulses then pivot toward tower into lunge (both hands on bar now) and pulse 4x, continue alternating between these two moves; changes to 2 pulses; changes to singles, still alternating wide plié squats with lunges; wide plié pulses only; raise both heels and continue pulsing
  3. Face tower with both hands on bar, rear curtsy/cross-back lunge into knee raise to the side
  4. Move to the other side of the tower and do one of the warm up moves: step out into wide plié squat then step back in and reach outside arm overhead with side bend
  5. Repeat #1-3
  6. Alternating jump lunges, 2 sets of 32 reps (face tower, hands on bar)
  7. Stand beside tower, one hand on bar, raise outside leg straight to front and pulse; flex foot and turn foot so insole faces the ceiling and continue pulsing
  8. Still standing beside the tower with one hand on bar, lift outside leg straight to side and pulse with toe pointed; flex foot and continue pulsing; changes to pointing and flexing the foot as you pulse
  9. Repeat #7 & 8 on other side of body
  10. Stand beside tower with one hand on bar, do plié squat jumps w/ arm pull downs with other arm, 2 sets of 32 reps
  11. Stand beside tower with one hand on bar, lift one bent leg out to side in hydrant and pulse; changes to pulsing 4x as you move your leg to the front then 4x as you move it back behind you
  12. Face tower with both hands on bar, one leg bent and raised behind you, lower standing leg into a partial squat and pulse (single leg squat pulses); changes to partial low end single leg squats; single leg squat pulses
  13. Repeat #11 & 12 on other side of body
  14. Face tower with hands on bar, raise and lower heels; hold heel raise isometrically; changes to heel raise into barre squat (spine straight), raise out of squat then lower heels; changes to pulsing barre squats first shallow then deeper
  15. Still facing tower with hands on barre, heels together and toes turned out, raise heels and do plié barre squats first shallow then deeper

(@33:00) Put Fit Tower/barre/chair away and get stability ball, 10 pound dumbbells and mat (this takes about 1 minute):

  1. Alternating side lunges, reaching DB down toward opposite foot when lunging
  2. Alternating reverse lunges
  3. Single leg deadlifts
  4. Repeat #1-3 (on #2 Cathe adds on 8 single reps to each leg at the end of the alternating lunges)
  5. Alternating reverse curtsy/cross-back lunges; changes to 16 reps to one side then 16 reps to the other side
  6. Wide plié lateral walks (she does it to a pattern–2 walking steps then 2 step outs); changes to step out wide plié squats, alternate sides
  7. Forward walking lunges (pulse 4x with each lunge), 3 steps then pivot into wide plié squat and pulse 4x
  8. (set DBs aside and get stability ball) Lay on back, legs straight and heels on ball, raise hips and keep them raised while rolling ball in and out with heels; changes to rolling ball in, lifting hips higher then rolling ball back out; changes to rolling ball in and lifting hips higher 3x before rolling ball back out, ends with single ball roll ins
  9. Ball toss (raise both legs to ceiling, straight and open in a V, toss ball and catch between feet)
  10. Sit up with legs bent, feet on floor and knees wide, ball is between knees–pulse squeeze ball with knees to various tempos
  11. Repeat #8-10
  12. (set ball aside) Pizza press (get on all 4s, lower to elbows, raise one bent leg behind you and pulse/press foot to ceiling)

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