I have been returning to some of my favorite Cathe Live workouts that I purchased a while back and really enjoying them. When Black Friday rolled around and Cathe offered 20% off of digital downloads, I decided to see if there were any new Live workouts I was interested in. Of course there were! I narrowed it down to 10 Live workouts. #363 Boss Bands & Loops Metabolic is the first one I decided to do.
This workout uses the resistance loops that Cathe sells; her “Boss Bands”: 3 large loops in light (orange), medium (green) and heavy (blue) strength and glute bands in light (orange), medium (green) and heavy (blue). Here is a clip of this workout. You can do this workout by subscribing to Cathe Live or purchasing it as a download. Cathe used the medium green bands for everything in this workout. I used the large blue (heavy) loop for a few things but mostly the green loops were appropriate for everything.
This was a great workout. Very enjoyable. It is mostly strength work but there are 3 brief cardio segments so it is a cardio + strength workout. Cathe works your entire body using the bands and moderate dumbbells. Like with the bands, I used the same weights as Cathe for most of the exercises except for a few. If I used something different it will be noted in the break down below. As the title indicates, this is a metabolic workout. I burned 400 calories. I got a really good, really enjoyable workout. The warm up is really long and gets pretty metabolic so I included part of it in the breakdown. Cathe also gives a very nice stretch at the end.
Boss Bands & Loops Metabolic is 56:54 minutes; 4 minute warm up (the warm up is actually longer and extends through #9 below) and 4:20 minute stretch. Equipment: dumbbells, large resistance loop(s), glute band loop(s) and fitness mat. When the workout begins, Cathe is already holding the large green loop (medium strength). Cathe used the green/medium loops for all of the band work (she did not use the light or heavy bands). She used 10 and 15 pound dumbbells.
- Stand with one foot inside of large loop and other end of loop in same side hand, squat and when you stand do a single arm overhead press while also rotating torso to one side (green loop)
- Repeat #1 on other side of body
- Still holding the band the same as #1, raise arm holding band to side with elbow bent at 90 degrees, do a partial side lunge while bringing bent arm in front of you then do a full side lunge, sweeping arm down and bringing band hand close to foot that is stepping out
- Repeat #3 on other side of body
- Stir the pot (band is still under one foot, hold top part of band together in both hands, with legs wide, do a stationary lunge side to side while mimicking a large stirring motion with arms/band)
- Repeat #5 with band under other foot
- Place one foot inside of band, hold one side of band in each hand, do reverse lunges with bicep curl at bottom of lunge
- Repeat #7 on other leg
- Place green glute band/loop around thighs just above knees, do alternating knee raises, raise arms straight overhead and pull elbows down when knee raises; changes to tapping toes out to sides, arms are raised to shoulder level to sides with elbows bent at 90 degrees, cross bent arms in front of you then pull elbows behind you; changes to tapping legs behind you, arms are sides, reach arms in front of you and pull elbows behind you when tapping foot back
- (loop is still around thighs) Jumping jacks with directional changes
- 3 lateral steps to side with 3 side punches, alternate sides
- Repeat #10 & 11 (Cathe shows low impact modification for #10 here)
- Repeat #10
- Jump out into squat tapping one hand to floor then jump feet together and do 2 small jump rope hops
- Do 3 jumping jacks and 2 touch down hops (#14)
- (band still around thighs) Alternating curtsy/cross back lunges; add one hammer curl w/ each lunge (Cathe is using 10# DBs)
- (band still around thighs) Face the side holding one DB in back hand, lower into a sumo squat w/ hand/DB at shoulder, raise out of squat while rotating to front and pivoting back leg while also doing a single arm overhead press (Cathe is using one 10# DB)
- Repeat #17 on other side of body
- (get large green loop) Stand with legs wide inside of large loop, hands are close together with band looped over top of wrists, extend arms straight in front of you and do squats so that at top of squat you are doing a straight arm front raise; keeping arms extended straight in front of you, slowly lower in and out of squat while drawing small circles with arms (hands are clasped)
- Stand with one foot inside of large loop and other end is looped over wrist of same side arm, extend arm out straight to side, raise and lower arm; changes to small circles with arm extended out straight to side
- Repeat #20 on other arm
- (place the green glute band around thighs just above knees) Lower into a partial squat and do wide lateral steps (puddle jumpers)
- Lateral skaters
- Repeat #22 & 23
- (band is still around thighs) Do bicep curls with upper body, legs step out to side (once each side) + reverse lunges (once each leg) (Cathe is using 10# DBs)
- Bicep curls only
- Place large band on floor, place one foot on the band–both sides of band are together, hold one end of band in each hand close to foot, lower into a lunge, pulse while at bottom of lunge (I used large blue loop)
- Repeat #27 on other leg
- (place glute band around thighs above knees again) Hold large loop in both hands (both sides of band are together), do sumo squats to side, arms are extended in front of you, each time you squat pull band open wide to sides
- (remove loop from thighs) Still holding large loop, place on floor with both sides together, stand on band with both feet and hold one end of band in each hand, do bent over back rows keeping arms close to sides; changes to pulses at top of row (I used large blue loop)
- (place glute band around thighs again) Slow scissor run jumps; changes to fast scissor runs pushing arms overhead; changes to alternating jump lunges pushing arms down
- (glute band is still around thighs) Hold one DB in both hands, holding DB at chest level do a sumo squat out to side, once each side then tap leg back while doing an overhead press, once each leg (Cathe is using one 15# DB)
- (remove glute band) Overhead tricep extensions (stand with one foot inside of large loop and other end of loop in same side hand, extend other arm overhead and hold there, bending at elbow, lower band hand behind head–Cathe does this to different tempos)
- With band together, hold one end of the band in one hand, press that hand to opposite shoulder, grasp band in the middle with other hand, keeping that arm close to side, pull down on band straightening arm; add pulses
- Repeat #33 & 34 on other arm
- (no bands) Bicep curls (Cathe is using 15# DBs)
- (lay mat on floor and place loop around thighs) Get on hands and knees, lift one leg up behind you with knee bent, pulse sole of foot up to ceiling; changes to pushing foot to ceiling and when you lower knee bring over behind other leg
- Still on hands and knees, cross one ankle over the other, raise one leg (top leg) to side with knee bent (hydrant on an angle); changes to pulses at top of lift
- Repeat #37 & 38 on other leg
- (loop is still around thighs) Lay on back holding one DB in each hand, knees are bent with feet on mat close to glutes, raise hips into bridge and hold, keeping arms close to sides push DBs to ceiling and hold, open legs, close legs then lower DBs; keep arms/DBs extended to ceiling and open legs against band and pulse (Cathe is using 15# DBs, I used 20# DBs)
- Still on back, raise legs w/ knees bent at 90 degrees, do chest flys, each time you open the arms push one leg out straight in line with hips, alternate legs (Cathe is using 15# DBs, I used 20# DBs)
- (loop is still around thighs) Get on hands and knees with toes on mat, raise knees off mat, open legs, close legs and lower knees back to mat
- (loop still around thighs) Get into straight arm plank, bring one foot up near same side hand outside of body, alternate sides
- (loop still around thighs, get large loop and wrap it around back with one end in each hand) Push ups
- (loop still around thighs) Lay on one hip and same side elbow, legs are bent, raise hips while also raising top bent leg
- Repeat #45 on other side of body
