Cathe Live Review: Athletic Training Live (#88)

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Cathe Live Review: Athletic Training Live (#88)

Athletic Training Live is a really tough, low impact cardio and strength workout that will challenge the whole body.

This workout is based on Cathe’s Low Impact Series: Athletic Training DVD, which is also a very challenging workout. This Live has a lot of similar moves, from the DVD, and is very challenging for the cardiovascular system, as you are moving quickly, using lots of compound movements and most of the strength moves also have a strong cardio effect too. There are also far fewer water breaks in this Live, than usual, so you just go, go, go. I was really struggling, at times, and breathing hard, particularly during the metabolic strength moves using the step. You just do one move after the next and the heart rate never drops.

The routine starts the same way as the DVD with a step warm-up (no challenging choreography) and then moving into a low impact cardio section, using the step at 8” (two risers each side). Again there is no choreography here, they are just straight forward moves, repeated for many reps, and you will definitely be breathing hard here. You do a series of moves that ends with air squats and then you repeat it all again starting on the other side.

Once completed, you then immediately add another riser and start the metabolic strength training, mainly focusing on the lower body (with upper body assisting). These were all really challenging even using light weights, as Cathe does. This is mainly because they are compound exercises and there are no breaks to catch your breath.

You then move into more upper body focused work and the lower body is assisting. These exercises include the use of resistance tubing and a loop, along with the dumbbells. Again these are all very metabolic. The reps vary - some are higher than others and I was definitely feeling these moves.

The final part of the workout focuses more on the core with some upper and lower body mixed in. This was a really tough end, to the routine, as you are doing lots of push-ups, planks, sit-ups and supermans and the muscles are already so fatigued.

Overall, this is an excellent and very challenging cardio and metabolic strength workout. If you are looking for a high energy, cardiovascular and strength challenge then give this one a try!

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The Workout

Athletic Training Live is a low impact cardio and strength workout using the step. Cathe used light dumbbells, a full size step, with three risers on each side, medium tension resistance tubing and loop, and a mat for this routine.

What You Need to Know

(Rating scale – 1= lowest & 5 = highest).

The Moves

Athletic Training Live is 48 minutes long and originally aired on 11th February 2016 (#88). The workout starts with a 7 minute warm-up, using the step, before moving into the cardio section. The step with two risers on each side is set up horizontally in front of you at the start of the workout. You will need to ensure that your dumbbells are handy for the strength work.

Step Cardio (step at 8” – 2 risers)

• 32 pump presses on corner of step; repeat on other leg

• 32 low lunges straddling step; repeat facing opposite direction

• 16 running mans on corner of step

• 8 step knee down touch (other corner)

• 16 running mans on corner of step

• 8 step knee down touch (other corner)

• 28 air squats

Repeat all of the above starting on other side

Metabolic Strength – Add one riser to each side – at 14 minutes

• Uneven squats – one 10# Db & step – 16 reps

• Squat & overhead press (do overhead press while walking over step) – one 10# Db & step – 16 reps

• 1 Leg abduction & upright row (one foot on step) – one 8# Db & step – 16 reps

• Uneven squats (other side) – one 10# Db & step – 16 reps

• Squat & overhead press (other side) – one 10# Db & step – 16 reps

• 1 Leg abduction & upright row (other side) – one 8# Db & step – 16 reps

• Side lunge & leg abduction with overhead snatch – two 5# Dbs – 4x 3’s & 8x singles

• Knee lifts & side lateral raises (one foot on the step) - two 5# Dbs & step – 16 reps each side

• 4 Squats & 3 rear delt flys – two 10# Dbs – 4 sets

• 1 Leg abductions & 1 arm front raise (one foot on the step) – one 8# Db & step – 16 reps each side

• Plie squats & hammer curls – two 8# Dbs (I used 10’s) – 8x 3’s & 8x singles

• Hammer curls & knee raises – two 8# Dbs (I used 10’s) – 16 reps

• Bicep curls – two 5# Dbs & resistance tubing (I used 2x 12# Dbs only) – 8 reps & 8 reps (both feet in band)

• Static lunges & double arm overhead tricep extensions – two 8# Dbs – 8 sets each side

• Bent over straight arm presses – resistance tubing – 32 reps

• Tricep kickbacks – resistance tubing – 4x 3’s & 15x pulses

• 1 Arm Tricep press down – resistance tubing – 11 reps & 32x pulses (1st side). 16 reps & 32x pulses (2nd side)

• Narrow grip band pulls / narrow grip band pulls & side steps / side steps / posture pulls (wide grip) & side steps – resistance tubing – 32x pulses (narrow band pulls), 8 sets (4 walks & pulls), 8 sets (4 walks only), 8 sets (2 walks & wide pulls) & 2 sets (4 walk & narrow pulls)

• Bow & arrow lunges (band looped around 1 hand & pull back with other, while lunging back) – resistance tubing – 16 reps each side

• Chest fly / pullover combo (with leg extensions) – two 10# Dbs (I used 15’s) & step – 2x fly, 2x pullover, 2 sets of 1x fly & 1x pullover, 8x fly & 6x pullover

• 7 Push-ups & 7 marching elbow planks – resistance loop (around ankles) & mat – 3 sets

• Butterfly sit-ups – resistance loop (around ankles) & mat – 18 reps

• Supermans – resistance loop (around ankles) & resistance tubing (in hands) – 20 reps (tubing & loop) & 16 reps (loop only)

The workout ends with a 2:30 minute cool down and stretch.

Take Action

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If you liked this workout, check out my review of Cathe Live: Athletic Conditioning (#151) – HERE.

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