Cathe Live: #430 Tower Circuit Sweat Express

This is the last of the Fit Tower workouts. #513 Fit Tower Sculpt is technically the last one but I did that one before I did this one. So this is the last one for me. Cathe is not creating anymore and she sold off all of the Fit Towers that were in her gym. Luckily she did create a lot of Fit Tower workouts. Mostly on Cathe Live but she has several DVD ones as well. And she is still creating barre workouts that you can use the Fit Tower to do. She uses her STS bar for everything now. This is another excellent Fit Tower workout and great for if you are short on time. In 37 minutes she works your entire body. The first part of the workout is all lower body and it is cardio + strength, with the strength work being barre. Then you move on to upper body and core using the Fit Tower and bands. Though this workout is designed for the Fit Tower, Cathe shows chair and handled resistance tube options for people who do not have a tower and/or the flat resistance band. That was probably for her Live viewers who do her workouts in real time because I doubt someone without a Fit Tower would return to this workout or purchase it like I did. Well, maybe if they bought the STS bars because those would work just as well with this workout.

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

Tower Circuit Sweat Express is 37:37 minutes; one minute intro, 1:40 minute warm up and 2 minute stretch. Equipment: Fit Tower or chair, flat resistance band and fitness mat.

1. Stand beside fit tower with one hand on bar, legs are wide w/ toes turned out, lower into wide plie squat and when you raise out of squat extend arm not holding bar overhead
2. Lower into wide plie squat and hold, raise and lower heels; continue holding plie squat isometrically with heels raised and pulse down lower; release hand from bar and continue pulsing w/ both arms extended in front of you
3. Place hand on bar again, do one wide plie squat then pivot toward tower into a lunge, alternate these two moves
4. Face tower with hands on bar, lower into stationary lunge and pulse
5. Repeat #1-4 on other side of body
6. Stand beside tower w/ one hand on bar, do a step back/curtsy lunge reaching other arm overhead and when you raise out of lunge lift knee bringing elbow down to knee
7. Still standing beside tower, rest forearm on bar, lift bent leg to side into hydrant and pulse upward; continue pulsing but bring leg forward; changes to moving leg forward and back while continuing to pulse
8. Repeat #6 & 7 on other leg
9. Stand beside tower with one hand on bar, legs are wide with toes turned out, reach other arm overhead, do fast plie squats pulling elbow down when you squat and when you raise out of squat do a small hop
10. Face tower with both hands on bar, raise onto toes and lower into squat w/ spine straight and pulse down; changes to a full squat (still raised onto toes); changes to 1.5 reps still on toes (lower to bottom of squat, raise halfway, lower to bottom of squat, raise all the way)
11. Repeat #9 on other side of body
12. Repeat #10 but this time heels are together w/ toes turned out so knees are wide when in squat
13. Power scissors (face tower w/ hands on bar and do alternating jump lunges, Cathe shows low impact option of alternating reverse lunges)
14. Stand beside tower with one hand on bar, legs are wide w/ toes turned out, lower into wide plie squat and pulse 4x then pivot so you are facing the tower in lunge, both hands on bar and pulse at bottom of lunge 4x, continue alternating; changes to pulse 2x; remain in lunge and continue pulsing; remain in lunge but lift front heel and continue pulsing
15. Repeat #13 & 14 on other side of body
16. Sit under tower, hold bar in overhand grip, walk feet out and lift body w/ knees bent, pull chest to bar
17. Loop band over top of tower and sit underneath tower holding one end of band in each hand, lean torso back, with arms raised to chest level, pull/row elbows/band back; keep arms pulled back and pulse
18. Sit cross-leg under the tower and do pull ups (holding bar in underhand grip), lifting bottom off mat
19. Loop band under one foot and hold both ends of band together in one hand, other knee is bent to side w/ heel raised and resting against other leg (or you can balance on one leg with sole of foot against other leg), do single arm bicep curls
20. Repeat #19 on other side of body
21. Loop band over top of tower and stand facing tower holding one side of band in each hand, keeping arms/elbows close to sides, pull band down working the triceps; changes to pulsing at bottom
22. Stand on band holding one end in each hand, hinge torso forward and lift arms straight behind you, pulse arms/band upward behind you
23. Push ups either on the floor or using tower–hands on bar and feet on floor (lower bar if doing them with the tower)
24. Loop band over top of tower and 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
25. Back away from tower and sit on mat, knees are bent and feet raised, lean torso back, roll hips to one side and tap heel w/ same side hand, alternate sides extending legs slightly when changing sides
26. Plank toe taps (bar is lowered, you are in straight arm plank with hands on bar, alternate tapping toes under body