Cathe Live: Touch Up Training Total Body

#294 Touch Up Training Total Body is the 3rd and final Touch Up Training workout from Cathe Live. Actually, it was the first one she created so I did the workouts out of order. The other two are #296 Touch Up Training Upper Body and #298 Touch Up Training Lower Body. All 3 are excellent workouts. Touch Up Training Total Body is a cardio + strength high rep workout. She also does many of the exercises at a brisk tempo which affects the weight of the dumbbells you can use. Cathe does tell you that if you want to lift heavier then just slow down the reps, but really–what is the point of doing a video workout if you are just going to do your own thing? That’s why I am glad she finally created her live heavy weight workouts. It gives the home exerciser more variety–not just high rep endurance strength workouts.

But I digress. Cathe says in the beginning that the cardio intervals are not meant to be HIIT intervals, just something to keep your heart rate elevated. And it did! I burned 325 calories in the course of this workout. Some of the exercises are done as complexes, which makes it hard to change dumbbells. For instance, #5-14 are all done one right after the other with no break to change dumbbells. The reps are done at a brisk pace, too. So even though 10 pounds was appropriate for some of the exercises, I could not do back flys with 10 pounds at the speed Cathe was doing them. So I had to quickly swap out to 8 pound dumbbells. I did find it a little irritating because the 8 pound dumbbells were too light for all of the bicep work. The same with #2 & 3. 15 pound dumbbells were perfect for the lunges but too light for the deadlifts. However, I think if I prepare, the next time I do this workout I have time for a quick dumbbell swap between the lunges and the deadlifts–if I have my heavier dumbbells close by (as in, on the floor near my feet). However that will not work with the bicep/back fly complex–there is no break at all between exercises, not even a few seconds. Despite these issues, I still got an excellent total body metabolic workout. Just like the other Touch Up Training workouts, the stretch is really short. After those, I did one of Cathe’s extended stretches from her LITE series. In the future I also need to do something like that with this workout.

Touch Up Training Total Body is 47 minutes; 5 minute warm up and 2 minute stretch. Equipment: a fitness mat, sliding device and a variety of dumbbells (Cathe has 8s-15s; I used 8s-25s). I used the same weight as Cathe did unless otherwise noted below. I am also noting exercises where I think I can lift heavier the next time I do this workout. This is for my information since I have not yet created workout cards for the Touch Up Training workouts.

  1. Wide sumo squat jump forward then back then quarter jump and jump back to front, alternate which side you quarter turn jump with a forward and back jump between each side
  2. Stationary lunges (15# DBs)
  3. Deadlifts (15# DBs; next time I will use 25# DBs)
  4. 3 leaps to the side while lifting one leg out to side and raising opposite arm overhead + one jack before repeating on other side of body (before doing this move Cathe shows the low impact modification)
  5. Bicep curls (10# DBs; next time I will just start with 8# DBs)
  6. Deadrow; changes to hinging forward + one back fly (Cathe is using 10# DBs; I had to swap to 8# DBs here)
  7. Hammer curls (Cathe is using 10# DBs; I used 8# DBs)
  8. Hinge forward + one back fly (Cathe is using 10# DBs; I used 8# DBs)
  9. Sweeper curls (Cathe is using 10# DBs; I used 8# DBs)
  10. Back flys, 7 reps (Cathe is using 10# DBs; I used 8# DBs)
  11. Single arm hammer curl + double arm hammer curl, repeat single arm hammer curl on other arm + double hammer curl (Cathe is using 10# DBs; I used 8# DBs)
  12. Repeat #9
  13. Traditional bicep curls (Cathe is using 10# DBs; I used 8# DBs)
  14. Repeat #11 but with traditional bicep curls
  15. Single arm bent over row (Cathe is holding two 10# DBs in one hand; I used one 25# DB)
  16. Scissor runs while pushing arms overhead; arms change to bicep curls
  17. Wide sumo squats holding DBs in front of you between thighs (Cathe is using 15# DBs; I used 25# DBs)
  18. 2 reps of #17 + one wide sumo deadlift (Cathe is using 15# DBs; I used 25# DBs)
  19. Side slide pick up lunge (slide into side lunge and place DB on ground, when you slide out into side lunge again you pick up the DB) (one 10# DB; I’ll used one 12 or 13# DB next time)
  20. Hold single leg squat isometrically and slide other leg in and out to side (no DB)
  21. Double side steps; changes to double shuffle hops to side, punching arms overhead during shuffle hop with a side punch at the end of each double shuffle hop
  22. Overhead tricep extensions (12# DBs)
  23. Bent over double arm tricep kickbacks (Cathe is using 12# DBs; I used 10# DBs)
  24. One jack + one side jab, alternate sides with jab; all jacks
  25. Rear slide back lunges (8# DBs; next time I will use heavier DBs)
  26. One leg remains in partial squat while other leg slides out into rear lunge and back in fast (no DBs)
  27. Marching sumo squat (remain in sumo isometrically while marching in place) (one 15# DB; next time I will use one 20# DB)
  28. Plyo jacks (jump out into sumo squat then back into narrow squat with jumping jack arms)
  29. Single arm overhead push press (Cathe is using one 15# DB; I used one 13# DB but next time I think I can do a 15)
  30. Straight arm front raise 3 reps + one bicep curl (one 12# DB)
  31. Repeat #29 & 30
  32. Squat with oblique twist (hold 1 DB in both hands, squat and when you stand, raise one knee and chop DB toward hip of knee that raises) (one 10# DB)
  33. (get mat) Push ups
  34. Chest flys on mat, legs are raised off ground with knees bent, extend legs out when doing chest fly then bring knees back toward chest when bringing DBs together (15# DBs)
  35. Straight arm plank hold with alternating shoulder taps; changes to stepping feet out then back in
  36. Mermaids (sit with legs in pretzel, sliding device under one hand, slide arm out to side while doing a side bend and lifting opposite arm overhead toward side you are sliding then using your obliques, slide body back in to starting position)
  37. Lay flat on back on mat, legs extended straight, arms bent with hands in fists so elbows are raised to ceiling and fists touch the ground overhead, do a full sit up and tap elbows to knees
  38. Full butterfly sit ups with hands behind head (you can place a DB on feet to hold them down; I placed a 15# DB on my feet)

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