Cathe Live: Metabolic Upper Body

#316 Metabolic Upper Body is an intense upper body and core workout from Cathe Live. Cathe uses metabolic in the title because the goal of this workout is to give you upper body and core strength work while also burning fat. So, in order to keep your heart rate elevated, you are doing something with your lower body during most of the exercises and also doing most of the reps relatively briskly. For that reason this is not a workout where you can lift heavy. Nevertheless, I still felt my upper body was worked thoroughly. Cathe hit every upper body muscle group multiple times. According to my FitBit, I burned 257 calories. I spent half of the workout in my cardio heart rate zone and the other half in my fat burn zone. Looking the graph, when I was in my cardio zone it was the lower level. This was a great workout and I really enjoyed it. I used the same weight as Cathe for most of the exercises, especially in the first half of the workout. In the second half, I used lighter weights on some of the exercises to protect my left shoulder. There are a few exercises where I think I can increase the weight I used in the future and I noted that for future reference since I have not created a workout card for this workout yet.

#316 Metabolic Upper Body is 48 minutes; 4 minute warm up and 2:30 minute stretch. Equipment: dumbbells and fitness mat. Cathe has 5-15 pound dumbbells. You are using the 5 pound dumbbells for the warm up. I used the same weights as Cathe did unless noted below.

1. Front swing into lat pull down (stand with legs wide, squat while swinging DBs down between legs, stand and swing DBs up, opening arms into a goal post) (8# DBs; in the future I will use 10# DBs)
2. Single arm row (Cathe is using one 15# and one 12# DB held together to in one hand; I used one 25# DB)
3. Alternating single arm rear fly (pass one DB from hand to hand, hinging forward while in split stance, swap leg position each time you pass the DB to the other hand) (one 10# DB)
4. Repeat #1-3
5. Step out Arnold press, alternate sides (10# DBs)
6. Step out bicep curls, alternate sides (10# DBs)
7. 1/3 bicep curls (lift to count of one and lower to count of 3) (12# DBs)
8. Repeat #5-7
9. Overhead tricep extensions (French press) (12# DBs)
10. Push ups
11. Alternating crab kicks (in crab, do a tricep dip then raise one leg and tap opposite hand to foot, alternate sides with a tricep dip between each)
12. Repeat #9-11
13. Repeat #6
14. Tripod kickbacks (in straight arm plank, do a single arm tricep kickback) (one 10# DB)
15. Step out lateral press (hold DBs at sides at shoulder level, elbows close to waist, when you step to side, push DBs out/up to sides of body in a wide V, alternate sides) (5# DBs; I will use 6# DBs in the future)
16. Repeat #13-15
17. Pull overs on floor (lower DB to floor, raise halfway, lower to floor again the return to start) (Cathe is using 15# DBs; I used one 25# DB but in the future I will use one 30# DB)
18. Bent over rear delt fly (Cathe is using 10# DBs; I used 8# DBs)
19. Upright rows (Cathe is using 15# DBs; I used 10# DBs)
20. Repeat #17-19
21. Straight arm front raise with one arm while also doing straight arm side raise with other arm, alternate arms (5# DBs)
22. Scarecrow (Cathe is using 5# DBs; I used 3# DBs, in the future I will try 4# DBs)
23. Repeat #21 & 22
24. Chest press (lay on back with knees bent and feet raised off floor) (15# DBs)
25. Narrow chest press (lay on back with knees bent and feet raised off floor) (15# DBs)
26. Sit up and serve (lay on back with legs extended, arms/DBs are extended to sides in the open part of a chest fly, do a full sit up while also raising one leg, bring DBs together under leg so that ends of DBs almost tap, alternate legs) (5# DBs)
27. Repeat #24-26
28. In straight arm plank, walk hands forward then back
29. Sit on bottom, knees bent and feet raised off floor, both hands are on floor beside hips, rotate hips to side, lifting both feet to side and tapping heel with same side hand, alternate sides (rocking hip to hip)
30. Bird dog slides (start in bird dog, bring elbow to opposite knee under body, return to bird dog then rotate extended arm and leg into awkward airplane pose)
31. Repeat #28-30