Cathe Live: Leg Day

#235 Leg Day is an excellent and intense no repeat workout–19 different lower body exercises. No boredom here! All your favorite Cathe lower body moves–and some not so favorite moves (Push Dips–ow!). Like most of Cathe’s workouts, it is fast paced and higher rep so you are getting cardio with your strength work. And it’s only 45 minutes so you can add a longer stretch onto the end–which I think is needed! I’m still feeling this one in my legs several hours later. 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.

Leg Day is 45 minutes; 7 minute warm up and 2 minute stretch. Equipment: high step (square step) with 3 risers (10 inches), sliding devices and various dumbbells. The high step is always at 10 inches unless otherwise noted below.

1. Drop squats, 16 reps (start standing on top of the step and step squat off side of step, one foot always remains on the step) (Cathe is using one 15# DB)
2. Stationary lunges, 16 reps each leg (Cathe is using 15# DBs)
3. Side slide lunges to a pattern: one to a 2/2 count + 2 singles, 7 reps of this pattern each leg (Cathe is using one 15# DB)
4. Alternating Cross Tap Lunges (reverse lunge then tap foot over into curtsy lunge, back to reverse lunge then step in), 16 reps (Cathe is using 12# DBs)
5. Squat Toss (transfer one DB from hand to hand as you squat), 24 reps (Cathe is using one 10# DB)
6. Sweeper lunges, 48 reps (place one hand on step and lower into deep lunge, the leg that is extended behind you has a sliding device under foot, in this position, slide leg in and out)
7. Elevated lunges (stationary lunges with back leg on step @ 6 inches), 8 reps; changes to pulses; changes to partial reps (Cathe is using 10# DBs)
8. Pick up sumo squats (holding a DB in each hand, squat and place one DB on floor, squat and place the other DB on the floor, squat and pick up first DB, squat and pick up second DB); changes to pulsing sumo squats with DBs resting on thighs/hips (Cathe is using 15# DBs)
9. Sliding rear curtsy lunges, 16 reps; changes to holding curtsy lunge isometically and pulsing 15x (Cathe is using 10# DBs)
10. Push Dips, singles and pulses (in stationary lunge with back foot on step lowered to 6 inches behind you, hinge torso forward and do partial reps–DBs will lower to ankles and only raise to knee height) (Cathe is using 10# DBs)
11. Sliding reverse lunges, 16 reps each leg (Cathe is using 10# DBs)
12. Single leg deadlifts, 12 reps each leg (Cathe is using 10# DBs; I used 15# DBs)
13. Squat + single leg abduction, 16 reps each leg (one leg is on the step, same side arm is extended out straight to side, other arm is holding one DB, other foot is on floor, squat and when you come up, raise leg that was on floor out straight to side while also doing an upright row) (Cathe is using one 10# DB)
14. 4 squats + 2 deadlifts, 3 reps of this combo; changes to 2 squats + 1 deadlift, 4 reps of this combo; end with 8 squats (no deadlifts) (Cathe is using 15# DBs; I used 20# DBs)
15. Step out sumo squats, alternate sides, 16 reps; changes to pivoting sumo squats, alternating sides, 16 reps (Cathe is using one 15# DB)
16. Alternating diagonal front lunges, 24 reps (Cathe is using 12# DBs)
17. Side/Cross-back/Side Lunge Combo, alternate legs, 12 reps (Cathe uses one 15# DB)
18. Holding one DB at shoulder furthest away from TV, do one sumo squat, pivot into lunge while also reaching DB down toward floor, pivot back to sumo squat bringing DB back to shoulder, pivot back into lunge while doing a single arm overhead press, this is one rep, 8 reps per side (Cathe is using one 10# DB)
19. Calf raises, 30 reps then 25 reps then 20 reps (Cathe is using 15# DBs)