Cathe Live: Iron Legs

Iron Legs is is another excellent lower body workout from Cathe Live. Cathe has so many lower body workouts and still, she never fails to deliver something excellent. Like most of Cathe’s lower body workouts, this was metabolic, so you are getting some cardio with your strength. She used some heavier weights, some moderate weights and some band work. As you can see from the picture, there is even some mat work. She hits your legs from all angles and manages to work every muscle group. I got an excellent workout and in only 42 minutes! She packed in a lot in a short amount of time. I really love Cathe’s live workouts with just her and no class for lots of reasons but a big one is I don’t have to put as much thought into her live workouts the first time I do them because she lifts heavier by herself than she does with a class. So I can use the same weights as she does the first time and know I will still get a great workout. In fact, after doing this one, I found her weights perfect for most of the exercises. I’ve noted below (for my own reference) the 2 exercises where I will increase my weight in the future.

#318 Iron Legs is 42 minutes; 5:30 minute warm up and 2:45 minute stretch. Equipment: high/square step at 6 inches (platform + one riser), fitness loop/booty band, dumbbells and a fitness mat.

1. Alternating forward leaning lunges (bring opposite elbow to knee when lunging) (no DBs)
2. (put fitness loop around ankles) Alternating side tap outs; tap one foot out and in on an angle (remain on same leg)
3. Walk 4 steps to each side; changes to double side steps; changes to single steps side to side; walk forward and back on an angle–4 steps forward and 4 back
4. (remove loop) Squats, 18 reps (20# DBs)
5. Repeat #4 with heavier weights, 16 reps (25# DBs)
6. Elevated lunges (back leg is on 6 inch step behind you), 16 reps each leg + 7 pulses (15# DBs)
7. Deadlifts, 12 reps (25# DBs; I will use 30# DBs in the future)
8. Repeat #7 to a different tempo for 8 reps
9. Cross-back/curtsy lunges (standing on step and lunging off step), 12 reps + 15 pulses each leg (12# DBs)
10. Alternating cross-back/curtsy lunges on floor, 12 reps (15# DBs)
11. Side to side pulsing sumo squats (wide squat holding one DB in one hand between legs, pulse 2x then hop to side, passing DB to other hand pulse squat 2x) (one 12# DBs)
12. Pendulum lunges, 10 reps each leg (10# DBs)
13. (put fitness loop around ankles) Side to side wide squats holding one DB in both hands, 10 reps + pulses (one 15# DB; I will use one 20# DB in the future)
14. (remove fitness loop) Calf raises, 3 sets of 24 reps (25# DBs)
15. Sumo squat, 10 reps (20# DBs)
16. Repeat #15 with heavier weights (25# DBs)
17. Side to side pick up lunges (side lunge and place DB on floor in front of foot, when you lunge back you pick the DB up, you are alternating sides) (12# DBs)
18. One reverse lunge + one stiff/close leg deadlift, 10 reps (20# DBs)
19. Repeat #18 on other side of body
20. Push dips (back foot is on 6 inch step, lower into lunge, hinged forward slightly with DBs framing front calf, stationary lunges in this position with DBs raising from ankle to no higher than knee), 12 reps each leg (12# DBs)
21. Clam shells, 20 reps each leg (lay on side on one mat, weight is resting on one elbow and bottom knee, knees are bent, in this position, raise and lower hips, opening top leg when hips raise and lowering top leg when hips lower)
22. (put fitness loop around ankle one ankle and the sole of the other foot) Get on hands and knees and push-pulse foot with loop around sole up to ceiling