#319 Low Impact Cardio Sweat Plus Core is an interesting low impact workout from Cathe Live. I assumed by the title it would be all low impact cardio and end with some core work. That is true, but it is done circuit fashion: 2 low impact cardio exercises and one metabolic strength exercise is one circuit. Cathe says she is keeping her dumbbells light because, for her, this is a cardio day, but she also said you can lift heavier and not only make this workout even more intense, but also get more strength work in. Today was a cardio day for me, so I also kept my weights lighter. I used the same dumbbells as Cathe did for everything. I got a great cardio workout, too. I burned 368 calories in only 49 minutes. I really enjoyed this workout. It was a lot of fun and it creeps up on you. It didn’t seem too hard at first, then by the halfway point, I realized I was working hard. Using the word “sweat” in the title was appropriate. Cathe wore her glasses during this workout and kept losing them–they were sliding off due to her sweat!
#319 Low Impact Cardio Sweat Plus Core is 49 minutes; 5:30 minute warm up, 6 minutes core work and 2 minute stretch. Equipment: dumbbells and a fitness mat. Cathe is using a set of 5, 8 and 10 pound dumbbells. Fitness mat is on the floor and used as a prop/marker.
- Zig-zag wide steps forward and back
- Foot ball runs forward and back (straddling the mat)
- Rear lunge + upright row + deadlift, alternate legs (10# DBs)
- Lateral shuffles (shuffle the length of the mat, set one DB just outside the edge of the mat, shuffle to the other end of the mat and set other DB down just outside the edge of the mat, repeat this but pick the DBs up this time) (5# DBs)
- 3 puddle jumpers across the mat (holding DBs at shoulders) + one overhead press, rising onto toes (5# DBs)
- Reverse lunge, hold in lunge and tap foot into a curtsy lunge, tap back to regular lunge, step in and do a hammer curl to overhead press, alternate legs (10# DBs)
- Alternating front forward leaning lunges, touch fingertips to floor on either side of front foot when in lunge
- Galloping jacks
- Alternating single leg deadlift with a straight arm front raise between each deadlift (10# DBs)
- Hi/low jabs (single arm jabs to side, squat when low jabbing and raise onto toes when high jabbing)
- Fred Astaire (side to side low hop lunges, staying low and touching the ground with finger tips, arms remain straight and windmill when alternating sides)
- Alternating rotational single arm overhead press (pivot to side when doing overhead press) + pulse squat (pulse 3x) (10# DBs)
- Wide squat to the back, hands are pretending to hold a volley ball, and when you step forward again, pretend to toss ball, alternate sides
- Surfer squat thrust (squat thrust and land in squat facing diagonally to side, alternate sides)
- Repeat #3
- Apple pickers (low hop side to side while pulling arms down from overhead to sides)
- Squat abductions (squat then raise one leg to side, alternate sides with a squat between, push arms down between legs when squatting and overhead when abducting)
- Repeat #6
- Wide low hops while in sumo squat 3x while also doing rope climb arms then hop/pivot into lunge while hammering elbow down
- Bob & weave travel (hold one 8# DB in both hands, bob and weave 3x then shuffle step to side while circling the DB)
- Repeat #9
- Toe in mountain climbers (bring knee toward opposite elbow)
- Step 2x to side + one cross jab, alternate sides (5# DBs)
- Repeat #23 w/out DBs
- Repeat #12
Core:
- Lay on back, head/neck raised and arms extended to sides (but also elevated), keep legs straight and together and draw the letter U with your legs
- Lay on back, knees bent and feet on floor, hold one DB in both hands, DB is raised to ceiling above chest, do one glute bridge + one crunch (arms/DB are held isometrically throughout) (one 10# DB)
- Straight leg scissors (sit on bottom, hands on mat behind hips, scissor straight legs in this position); continue scissoring legs but now with hands crossed over chest
- Lay on mat with legs extended straight, one DB is sitting on it’s bell beside one thigh, do a full sit up, pick up DB and move it to other side of body (one 10# DB)
- Bear crawl planks (get on hands and toes with knees bent, tap hand to opposite foot under body and alternate sides)
- Pendulum swings (in straight arm plank, alternate tapping feet out to sides); changes to hopping to exchange legs before swinging leg out to side (toe doesn’t tap out anymore)
