#194 Vertical Loading 2 is a total body strength workout made up of 3 circuits and each circuit is done twice. Each circuit is made up of 6 exercises that start from the top of your body and work down in a vertical fashion. You start with shoulder exercises and end with lower body exercises. However, on the very first circuit Cathe went out of order and did the lower body exercise before finishing off upper body. But when you repeat the first circuit (and in the all of the other circuits) she does everything in the proper order. Another great and thorough Live workout! Cathe managed to hit every muscle group. Overall I found this to be a high rep workout though some muscle groups were hit harder (rep-wise) than others. It’s been a long time since I did Vertical Loading 1 so I can’t accurately compare but just re-reading that review, I think this is a better version. If for no other reason than the back is worked well in this workout. I am also in a different place fitness-wise than I was when I did Vertical Loading 1; today I used the same weights as Cathe and it challenged me plenty! 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.
Vertical Loading 2 is 55 minutes; 6 minute warm up and 2:30 minute stretch. You will use 5 pound dumbbells during the warm up. Equipment: dumbbells, stability ball, gliding devices and fitness mat. Sometimes when a circuit is repeated she varies tempos and patterns from how the exercise was done the first time through.
Circuit 1:
- Seated overhead presses on stability ball, first double arm then changes to alternating single arm overhead presses, ends doing double arm overhead presses again (Cathe is using 12# DBs)
- Crazy 8s (8 reps of partial bicep curls lifting halfway, 8 reps partial bicep curls lowering halfway, 8 reps full bicep curls) (Cathe used 10# DBs the first set and 12# DBs the second set)
- Seated overhead tricep extensions (French press) on stability ball (Cathe is using 12# DBs)
- Pullovers on stability ball to a slow 4/4 count (Cathe is using 12# DBs)
- 8 squats + 8 stationary lunges + 8 squats + 8 stationary lunges (other leg) (the second set add 8 more squats onto the end) (Cathe is using 15# DBs)
- Incline chest fly on ball (Cathe is using 12# DBs)
- Repeat #1-6 but this time you do #6 before #5
Circuit 2:
- Straight arm front raise holding one DB in both hands (Cathe is using one 15# DB)
- Incline bicep curls on stability ball (Cathe is using 15# DBs)
- Close grip bench press on stability ball (Cathe is using 15# DBs)
- Single arm bent over row with opposite hand on stability ball for support (Cathe is holding two 12# DBs in one hand; I used one 25# DB)
- Plank jack push ups with sliding devices under feet (12 reps)
- Reverse slide back lunges, 16 reps each leg (Cathe is using 12# DBs)
- Repeat #1-6
Circuit 3:
- Seated rear delt flys on stability ball, 16 reps (Cathe is using 8# DBs)
- Preacher curls on the stability ball, 12 reps (Cathe is using 12# DBs)
- Seesaw tricep push ups on stability ball, 10 reps then hold the last one at the bottom of the move for a long time then push up slowly (the second time through you do single and partial reps)
- Superman upper body lifts on the stability ball with arms in goal post; changes to holding at top of move, extending arms straight, return arms to goal post and lower
- Flat chest fly on ball (hips are raised so torso is straight/flat) (Cathe is using 15# DBs)
- Alternating sliding cross-back/curtsy lunges, 16 reps; ends with pulses (Cathe is using 10# DBs, I used 12# DBs)
- Repeat #1-6
