Cathe Live: Lower Body Confusion

#203 Lower Body Confusion was recommended to me by a blog reader when I was still subscribed to Cathe Live. I only subscribed for 2 months and was unable to get to it but since I felt compelled to purchase the download of Cathe‘s Live Total Body Fit and I had to spend at least $20 to use the 20% off download coupon, I decided to throw in two more Live workouts that I wanted to try. Lower Body Confusion was one of them. Lower Body Confusion is a cardio + strength workout. The “confusion” is because you are doing all sorts of lower body exercises: lower body based cardio moves, barre lower body moves and dumbbell lower body moves. So you are throwing it all at your lower body to confuse it. It was a great workout and I am very glad I ended up purchasing it. I have to add a weird aside, even though it has nothing to do with the workout. I have been doing a lot of rebounder cardio workouts. This morning, the jumping jacks in this workout felt so weird. I love the lack of impact I get when using my rebounder. I can jump high with zero impact. This morning during some of the cardio moves I felt so heavy. It was mostly jacks and jump rope that felt that way.

Though there are a lot of barre exercises in this workout, Cathe and crew are using chairs not the Fit Tower. But if you have a Fit Tower, why not use it? I did. 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 Confusion is 53 minutes; 6 minute warm up and 2:30 minute stretch. Equipment: moderate to heavy dumbbells (Cathe has 10, 12 and 15 pound dumbbells), a fitness loop and a chair. You can use your Fit Tower for the majority of the workout but you will need a chair for a stretch near the end of the workout and the final stretches at the end. You will need your chair or Fit Tower for the first exercise.

  1. Stand beside chair/tower with one hand on bar/chair back, do plié squat jumps w/ arm pull downs with other arm
  2. Lateral wide plie squat walks, 4 steps to each side (Cathe is using 10# DBs)
  3. Single leg push down dips, pulses and partial reps (face the tower/chair back and place one hand on bar/chair back for balance while holding DB in other hand, raise one leg behind you and do single leg squats while hinged forward slightly) (Cathe uses one 12# DB)
  4. Squats (Cathe is using 15# DBs, I used 20# DBs)
  5. Face tower/chair back with hands on bar/chair back, do alternating jump lunges
  6. Stationary lunges (Cathe is using 15# DBs)
  7. Alternating front diagonal lunges (Cathe is using 12# DBs)
  8. (place fitness loop around ankles) Jumping jacks with directional changes; changes to touch down squat jacks
  9. (loop is still around ankles) Step out squats, alternate sides
  10. (loop is still around ankles) Remain in partial squat and tap one leg in and out
  11. Repeat #9 & 10
  12. (remove loop and set aside) Pulsing walking lunges, 3 pulses w/ each lunge, walk/lunge forward 3 steps then pivot into wide plie squat and pulse 4x (Cathe is using 10# DBs)
  13. Deadlifts; changes to wide leg deadlifts (Cathe is using 15# DBs, I used 25# DBs)
  14. Face tower/chair back with hands on bar/chair back, raise onto toes and bend knees, lowering into barre squat (keeping spine straight) and pulse; lower deeper and continue to pulse squat
  15. Squat lunge jumps (stand beside tower/chair back with one hand on bar/chair back, do a wide plie squat then hop to turn towards the bar/chair, landing in a lunge, arm is extended outside when in plie squat then arcs up overhead to tap the bar/chair back when in lunge)
  16. Side lunges (holding one DB, do a side lunge and set DB on floor in front of foot, return to standing, side lunge again, pick up DB and return to standing) (Cathe is using one 10# DB)
  17. Pulsing cross-back/curtsy lunges; changes to singles (no pulses) (Cathe is using 12# DBs)
  18. Stand beside tower/chair with one hand on bar/chair back, raise outside leg straight in front of you with toe pointed and pulse leg up; flex foot and continue pulsing; raise leg even higher and continue pulsing
  19. (put fitness loop around ankles) Jumping jacks; changes to tapping one leg out to side while also pushing same side arm overhead; hop/twist 4x while moving laterally + 4 jumping jacks; changes to tapping one leg out to side while alternating punches
  20. (loop is still around ankles) 4 lateral steps + step side to side 4x; changes to 2 lateral steps; changes to single side to side steps
  21. Face tower/chair back with hands on bar/chair back, bend knee and bring loop on sole of one shoe, press foot of bent leg out behind you; keeping knees together, raise and lower leg (loop is still along sole of working foot); lift changes to a “rapid fire” pulse up
  22. (remove loop and set aside) Stand beside tower/chair, forearm resting on bar/chair back, outside leg raised to side in hydrant, do a pulsing hydrant; continue pulsing but move leg forward and then back as you pulse
  23. Face tower/chair back, toes are turned out to sides with heels together, raise onto toes, do a shallow pulsing barre squat with knees turned out to sides; changes to partial plie squats

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