Cathe Live: #513 Fit Tower Sculpt

This is the last Fit Tower workout Cathe is ever going to make!! Such sad news! I bought 10 Cathe Live workouts during her Black Friday sale and this was one of them. At the end of the workout she announced that this was the last one and she was selling all of the Fit Towers in her gym. I own every Fit Tower workout she has ever made now and it is quite a few but I am sad that there will never be another. I have one more to do (#420 Tower Sweat Express). And this was an excellent final workout. It was thorough and worked my entire body well. I used a medium booty/glute band instead of a firewalker (rubber) resistance loop. I also used dynabands in two different strengths–medium and heavy.

Here is a clip of this workout. You can do this workout by subscribing to Cathe Live or purchasing it as a download.

Fit Tower Sculpt is 51:55 minutes; 3 minute warm up and 4:20 minute stretch. Equipment: Fit Tower, dynaband (long flat resistance band), rubber resistance loop (firewalker), dumbbells and mat. Fit tower starts with bar at level 8. Below I listed the weight Cathe used as well as the weight I used. If only the weight is listed I used the same weight Cathe used. You are not using the Fit Tower for the first two exercises.

1. Lower into side lunge, when you raise out of lunge lift leg out to side, lower back into lunge then step feet together
2. Curtsy/cross back lunges tapping one hand to floor while in lunge
3. Stand beside Fit Tower facing forward, legs are wide with toes turned out (wide plie), place one hand on bar, lower to plie squat and pulse
4. Turn to face barre pivoting feet so you are in lunge and pulse at bottom of lunge
5. Alternate #3 & 4, reducing the reps each time until you are alternating one rep in each position
6. Face the bar, still lowered partway in lunge, tap back leg in and out while pulsing
7. Stand facing barre w/ both hands resting on bar, legs are together and hip width apart now, raise and lower heels
8. Barre squat (still facing bar, raise onto toes and lower into squat and pulse; hold at bottom of squat and open and close knees out to sides; pulsing barre squats; full barre squats)
9. Step out further away from barre with hands still resting on barre, hinge forward and raise one leg out behind you, pulse it upward; lower standing leg into a partial squat and continue pulsing other leg
10. Repeat #1-9 on other side of body
11. (place loop around thighs above knees) Stand beside tower holding one DB in one hand (hand furthest from barre), DB at shoulder, lift outside leg out to side and pulse upward against band; keep leg lifted away from body and hold isometrically while doing single arm shoulder press; changes do doing a side leg lift while also doing a shoulder press (Cathe is using one 8# DB, I used one 10# DB)
12. Still standing beside tower with one hand on barre, hold one DB in other hand, step out to side into a wide plie squat while also swinging DB down between legs and raising DB/arm overhead when stepping feet together again (Cathe is using one 5# DB, I used one 10# DB)
13. Still standing beside tower w/ one hand on barre, bring heels together with toes turned out, open knees out to sides and raise heels, lower into a partial squat and pulse; (you are still holding a light DB in one hand from #12) elbow is bent at 90 degrees with arm close to side, as you pulse also push arm/DB in front of you; arm movement changes to single arm bent arm side raise; alternate between the two arm movements while continuing to pulse lower body (Cathe used one 5# DB, I used one 8# DB)
14. (no Fit Tower, loop is still around thighs) Hold resistance band in both hands w/ about 12 inches between hands, palms face ceiling, lift one leg straight in front of you while also pulling band open wider to sides (keep arm/elbows close to sides) (I used my medium band)
15. Loop resistance band around top of Fit Tower, (loop still around thighs), face the tower and stand closet to it, hold one side of band in each hand, lift one leg in front of you turning foot to side and pulse it upward w/ insole facing ceiling while arms pull down on band and pulse, arms kept close to sides (I used my heavy band)
16. Repeat #11-15 on other side of body (for #11 Cathe uses one #5 DB, I used the same weights)
17. (remove glute loop) Sit under the Fit Tower and hold barre in underhand grip, legs are extended away from you with feet on floor, pull chest up to barre
18. Sweeper curls (no Fit Tower) (start w/ DBs at sides hammer style, as you curl them upward rotate palms so they face ceiling at top of curl) (Cathe is using 15# DBs, I used 16.5# DBs)
19. Sit underneath the Fit Tower again with legs crossed, hold barre in an underhand grip and do pull ups, lifting bottom off mat
20. 1.5 bicep curls (curl DB to shoulder, lower partway until elbows are bent at 90 degrees, curl back to shoulders then lower all the way) (12# DBs)
21. Pull ups (same as #17 but with an overhand grip)
22. Overhead tricep extensions (French press) (Cathe is using 12# DBs, I used one 25# DB)
23. Repeat #19 but w/ overhand grip
24. Stand on band with one end in each hand, hinge forward and lift straight arms behind you keeping arms close to sides, pulse arms/band upward (I used my medium band)
25. (lower bar to level 3) Place hands on barre w/ legs extended in plank, do push ups
26. (Fit Tower not needed) Lay on back on mat holding one DB in both hands, knees are bent w/ heels close to glutes, extended DB to ceiling, lift hips/glutes, do a pull over with upper body, lowering hips/glutes to mat when DB is overhead and raising glutes/hips when DB is raised to ceiling (Cathe is using one 15# DB, I used one 30# DB)
27. (loop resistance band over top of Fit Tower) Sit on mat under tower holding band together in both hands, lean torso back, do partial sit ups (never lowering all the way to the ground) while rope climbing the band (I used my medium band)
28. Close grip/narrow chest press (lay on back holding one DB in each hand palms facing each other, arms are kept close to sides, push DBs to ceiling) (Cathe is using 15# DBs, I used 20# DBs)
29. Repeat #25-28
30. Lay on mat with one leg extended straight and area just above heel resting on bar, other leg is extended straight on floor, crunch upper body while also raising floor leg, tapping insole of working leg to heel of foot on bar
31. Lower bar to level 1 or 2, place hands bar and extend legs so you are in a straight arm plank, lift one leg and pulse it upward
32. Band is still looped over top of Fit Tower, sit on mat holding one end of band in each hand, lean back and pull band down to side, tapping hand to mat beside you, alternate sides (I used my medium band)
33. Return to straight arm plank with hands on barre, pull one knee under body and tap knee w/ opposite hand, alternate legs/hands
34. Repeat #32