Cathe Live: Fit Tower Bootcamp 2

#286 Fit Tower Bootcamp 2 is another total body cardio + strength workout using the Fit Tower. I was very excited when I saw that Cathe had created another Fit Tower bootcamp workout. The reason I initially re-subscribed to Cathe Live was to do the Live Fit Tower workouts and I had finally worked my way through all of them until this one popped up. Also, I love the first Live Fit Tower Bootcamp, so I was hoping I would love this one as much or more. Since I am only doing Cathe Live workouts through March 22, I had to immediately re-arrange my rotation to fit it in. Unfortunately, I didn’t love it. I did like it. I did get a great total body metabolic strength workout. But IMHO, Cathe’s Live Fit Tower Bootcamp 1 is much better. So I will not be purchasing this download.

The structure of this workout is 7 rounds or circuits. Each circuit starts with a cardio move followed by a lower body exercise, an upper body exercise and ending with a core exercise. 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 2 is 62 minutes; 4 minute warm up and 2 minute stretch. Equipment: Fit Tower, resistance loop, 6 foot resistance band, 10 pound dumbbells and fitness mat. The workout starts with the bar at level 8.

Round 1:

  1. Jumping jacks with resistance loop around ankles with various arm movements including some touchdown squat jacks; ends with just the touchdown squat jacks
  2. Stand beside tower with one hand on bar and do wide plie squat pulses; pivot turn to face the tower so you are now in lunge with both hands on the bar and pulse lunge; changes to alternating between wide plie squat and lunges facing the tower
  3. Sit under tower with legs crossed and hold bar in an underhand grip, do pull ups in the this position, raising bottom off ground but feet remain on the ground
  4. Stand facing tower, one hand on bar, do a curtsy lunge then raise knee to side bringing other arm down from overhead and tapping elbow to top of thigh

Round 2:

  1. Plie jacks with resistance loop around ankles
  2. Stand beside tower with one hand on bar (loop is still around ankles), lift outside leg out straight to side and pulse; add arm circles with other arm
  3. (lower bar to level 4) Push ups to various tempos
  4. Stand on 6 foot resistance band with one end of the band in one hand, in the same hand that is holding the band also hold one 10# DB, place other hand behind head, do side bends, lowering elbow of hand behind head toward floor

Round 3:

  1. (bar is still at level 4) Mountain climbers with hands on bar; changes to toes angling across to other side of body
  2. Stand with ball of foot on resistance band, hold one end of band in each hand and one 10# DB in each hand, do heel raises in this position
  3. Drape resistance loop over top of the tower, face tower, standing close to it and hold one end of band in each hand high enough on band so that hands are at chest level, keeping elbows close to sides, pull band down, bringing hands to hip level, do singles and pulses at bottom of move
  4. In straight arm plank with hands on bar, alternate tapping toes in under body; bend elbows, lowering body partially while continuing to tap toes in under body

Round 4:

  1. (raise bar to level 8) Face tower with hands on bar, do alternating jump lunges
  2. 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; changes to lowering into a deep barre squat and raising slowly; changes to partial reps at bottom of barre squat
  3. Band is draped over the top of the tower, sit on mat beneath the tower holding one end of the band in each hand, keeping arms straight, pull arms/band down to floor
  4. Lay on mat under tower, band is still draped over top of tower, hold both ends of the band together in both hands, from this starting position, raise up into banana holds; while in banana hold scissor feet
  5. Sit beneath the tower, band is still draped over top of tower, hold one end of band in each hand, do full sit ups, opening arms/band out to side into a T at top of sit up

Round 5:

  1. Stand beside tower with one hand on bar, do plie squat jumps w/ arm pull downs using other arm
  2. Stand facing the tower, hands on bar, loop around ankles, lift leg behind you and pulse leg up against band tension; lean forward and place forearms on bar, bring band across the sole of one foot, bend that knee knee and push foot against band behind you
  3. (lower bar to level 4) Tricep dips with hands on bar behind you, singles, pulses and partial reps
  4. Push ups with hands on bar, bringing knee toward elbow outside of body when lowering, alternate sides with each push up; changes to regular push ups (hands still on bar)

Round 6:

  1. Hop while swinging bent arms forward and back; changes to hopping hip twists while alternating raising arms overhead; changes to hopping jogs; changes to jogs; changes to soldier kickback jogs; changes to pendulum jogs; changes to jumping jacks
  2. (raise bar to level 8) 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 each other and with hip) and pulse; extend leg straight and continue pulsing (arm is also extended straight above leg and it pulses, too); bend leg into hydrant again and continue pulsing while moving leg to the front for 4 counts then back for 4 counts
  3. Stand on band, one end of band in each hand and holding one 10# DB in each hand, do bicep curls; lose the band and do bicep curls with DBs only to a pattern: single bicep curl each arm + 2 double arm bicep curls
  4. Loop band over top of tower, lay on mat beneath tower, hold both ends of band together in both hands, rope climb up the band to the count of 3 until you are sitting upright then climbing back down, lowering torso to starting position; hold at bottom of position with head/shoulders raised and still holding band in both hands, hold this position isometrically and raise one leg and hold, lower and raise other leg and hold, lower and raise both legs and hold

Round 7:

  1. With loop around ankles and legs wide, squat jump forward, squat jump backward, quarter squat jump to the side, squat jump back to front, 4 ice breaker squat jumps
  2. Loop is still around ankles, stand beside tower with one hand on bar, extend leg straight in front of you and pulse it up against loop tension; turn foot so insole faces the ceiling and continue pulsing leg up; flex the foot while continuing to pulse leg up
  3. Stand in split stance with front foot on band, one end of band in each hand, hinge forward with arms straight and pulse arms up behind you
  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; keep leg raised and pulse upper body at top of crunch

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