#317 Metabolic Lower Body is another one of Cathe‘s intense lower body workouts. Cathe does not use heavy weights for this workout because the object is a bigger cardio burn while woking the lower body, so you are moving pretty quickly. I burned 424 calories and was in my peak heart rate zone 16 minutes of the workout. I was in my cardio zone the remainder of the workout. So I was definitely burning calories! And Cathe starts you working immediately. This workout has a vigorous warm up. Cathe is still doing her live workouts by herself, which I prefer. I own a lot of her live workouts and I do love a lot of the older ones but I now feel resistant about returning to them because I enjoy working out with Cathe so much more without the class. Anyway, this workout is so varied. Like Metabolic Upper Body, Cathe manages to hit every muscle group in your lower body through a huge variety of exercises. Because of the nature of the workout, I used the same weight as Cathe for most of the exercises. I did lift heavier for a few. Another great live workout from Cathe. She worked me hard–lower body and cardio!
#317 Metabolic Lower Body is 53:30 minutes; 7:30 minute warm up and 2:30 minute stretch. Equipment: dumbbells. Cathe is using 8-15 pound dumbbells. I used the same weights as Cathe unless otherwise noted below.
- Side to side sumo squat (one 15# DB)
- Stationary pulse lunges (one 15# DB)
- Repeat #1 & 2
- Hold one DB in both hands, squat with knee raise, bringing DB to hip of knee that raises, alternate sides (one 10# DB)
- Alternating reverse lunges, while in lunge do hammer curl into overhead press (10# DBs)
- Repeat #4 & 5
- 2 squats + one deadlift to 2/2 count (Cathe is using 15# DBs; I used 25# DBs)
- 3 hop squats + one reverse lunge, alternate sides on the reverse lunge (one 10# DB)
- 4 squats + 2 deadlifts to 3/1 count (Cathe is using 15# DBs; I used 25# DBs)
- Repeat #8
- Reverse lunge into a knee lift with a single arm overhead press (when in lunge, reach DB to floor) (one 10# DB)
- Alternating side lunges with a hop when changing sides, you are holding one DB in both hands, reach DB toward foot when lunging and push up when changing sides (one 10# DB)
- Reverse lunge, reaching DB toward floor while in lunge (one 15# DB)
- Repeat #11
- Alternating cross-back lunges (curtsy lunges) (12# DBs)
- Wide sumo pulse hops (Cathe is using one 8# DB; I used one 10# DB)
- Repeat #14 but w/ pulses to various tempos when in lunge
- Wide pulsing sumo squats (Cathe is using one 12# DB; I used one 15# DB)
- Side lunge, reaching DB toward foot when lunging then raise knee and do a single arm overhead press at top of move (one 12# DB)
- Squat Toss (wide pulse squat, transfer one DB from hand to hand as you squat, hand that doesn’t have the DB reaches forward) (one 10# DB)
- Repeat #18 & 19
- Front lunges (one 12# DB)
- Step out squats (squat and hold isometrically for entire exercise while pulsing and stepping 3x out to side then back in) (no DB)
- Repeat #21 & 22
- Alternating side lunges, reaching DB toward foot while in lunge (Cathe is using 12# DBs)
- Rear lunge into forward hop squat (no DB)
- Repeat #24 & 25
- Step out into wide sumo squat then step back into crossback lunge, continue alternating these two moves on same side leg while passing one DB from hand to hand (Cathe is using one 12# DB; I used one 15# DB)
- Marching sumo squats (one 15# DB)
- Repeat #27 & 28
- Calf raises (15# DBs)
- Single leg deadlifts (15# DBs)
- Repeat #30 & 31
