Cathe Live: Low Impact Blast Off Circuit

#223 Low Impact Blast Off Circuit is an excellent little workout that packs a lot into just under 41 minutes. Cathe starts you off with low impact cardio intervals then moves you into total body strength work that is pretty metabolic, so your heart rate stays elevated throughout the entire workout. This was just what I was looking for this morning. I need shorter workouts this week because I have to go into work earlier plus I am working longer hours. I’m also working my legs pretty hard this week in other workouts so I didn’t want anything too lower body focused. This workout gave me everything–cardio, total body strength with some solid and balanced upper body work. It does hit the lower body nicely, too, but not too hard. Since Fit Legs fried my legs yesterday and had lots of heavy deadlifts, I stuck with the same weight as Cathe for deadlifts (15 pounds) which made it seem much easier (I always lift heavier than Cathe on deadlifts). In this workout it will be hard to lift heavier for deadlifts unless I also lift heavier for lunges since she moves between those two exercises with no rest and so no opportunity to swap dumbbells. Anyway, I’ll be buying this download! Another winner! 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.

Low Impact Blast Off Circuit is 40:30 minutes; 4:30 minute warm up and 3 minute cool down/stretch. Equipment: dumbbells (Cathe is using 5-15 pounds)

  1. 3 wide side to side steps + 1 hop; changes to one wide step to the side + 1 hop (for the “hops”, your heels raise but your toes remain on the floor); changes to wide side to side steps only (she adds different arm movements)
  2. Pulsing lunges (with the low impact “hop”) with various arm movements
  3. 4 ice breakers + 4 long reach lunges
  4. Attacks (sumo squat “hops” with hands clasped, bring hands down from overhead to between legs as you hop)
  5. Side lunge and when you come out of side lunge you do a small one leg “hop” with a knee lift–remain on the same side the entire time and you are also doing power arm circles that pull arms down to knee when it raises
  6. Set two 5# DBs on the floor as markers (you measure the space between them by doing a wide leap), do wide leap-steps using the DBs as markers for how wide you leap-step
  7. 4 squat digs + 4 gallop jacks; ends with squat digs only with directional changes
  8. 3 ice breakers + one attack (when attacking, pivot jump into a lunge while slamming forearm down)
  9. Squat + front kick + squat + rear lunge, all while doing bicep curls (Cathe is using 5# DBs)
  10. Bicep curls, 8 reps (Cathe is using 15# DBs)
  11. Overhead tricep extensions (French Press), 8 reps (Cathe is using 12# DBs)
  12. Repeat #10 & 11
  13. Jump out into sumo squat with DBs between thighs, jump feet back in, do a hammer curl to overhead press into 2 overhead tricep extensions (Cathe is using 10# DBs)
  14. Side lunge + rear curtsy/cross-back lunge + side lunge, 10 reps of this combo (Cathe is using one 15# DB) (the first few reps Cathe has you do wide squats instead of side lunges but apparently that was a mistake and she corrects to side lunges for the rest of the reps, when you repeat on the other side of the body you do side lunges from the beginning)
  15. Upright rows, 10 reps (Cathe is using 12# DBs)
  16. Overhead press, 10 reps (Cathe is using 12# DBs)
  17. Repeat #15 & 16 for 8 reps
  18. Repeat #15 & 16 for 6 reps
  19. Front swing with sumo squat, raise DBs overhead and open arms/DBs out to sides in a goal post. 10 reps (Cathe is using 8# DBs; I used 10# DBs)
  20. Bent over single arm back row, 16 reps (Cathe is holding one 15# and one 5# DB in one hand; I used one 25# DB)
  21. Bent over rear delt flys, 10 reps (Cathe is using 10# DBs)
  22. Straight arm side raises, 16 reps (Cathe is using 5# DBs)
  23. Repeat #20-22
  24. Stationary lunges, 15 reps (Cathe is using 15# DBs)
  25. Deadlifts, 10 reps (Cathe is using 15# DBs)
  26. Repeat #24 & 25
  27. 5 sit ups + 5 push ups, repeat this combo 5x

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