Cathe Live Review: Cardio Boxing Bootcamp 2 (#326)
Cardio Boxing Bootcamp 2 is another superb cardio and strength workout that I loved! There is a previous version of this format, which I also adored, and this is a slightly longer and even better version of that! I am so happy Cathe is making these types of workouts, as they are such fun that you don’t even really feel like you are working out. You are having such a great time that before you know it an hour has gone by and you are done. The first volume of this routine is Cardio Boxing Bootcamp #315 – review HERE, in case you are interested. As I mentioned in that review, this is definitely one of my favourite types of workouts as I love boxing and I love strength training so combine them together and it’s even better! This one is also a little bit more intense than the previous one - I got a really great workout and was pretty drenched by the end. I also really like that it’s nearly an hour long even though it certainly didn’t feel like it.
As with the first volume, this workout is structured into six rounds. Each round includes a cardio boxing segment and then two or four strength exercises. The cardio segments consist of very simple moves that are a mix of intervals, such as, attacks and sprint shooters, with mainly cardio boxing combos. There is no complex choreography in this one so you can focus on the cardiovascular benefits. The first five rounds only include boxing combos, which are just a few different punches combined or drills of one punch move. Only the last round includes kicks - both front and back kicks -plus one of the boxing combos from Fit Split Boxing Bootcamp (another excellent kickboxing routine). These all got my heart rate up nicely. None of the intervals are done for too long but are just enough for you to start feeling the work. So it’s not all out crazy but I did feel well worked by the end.
The strength moves are a mix of compound moves for the upper and lower body, plus the core. Cathe used 10 to 15 pounds and I found these worked well for me today. I think you could go heavier, if you wanted to, but bear in mind that you are sometimes combining different moves together, such as, dead rows and upright rows. The reps are reasonably high so although it’s not very comprehensive strength training, I did get some nice toning and Cathe did hit each body part at least once. Also the more metabolic nature of moves, means that they also help to keep the heart rate a little higher throughout.
Overall, an excellent and fun, cardio and strength, kickboxing bootcamp workout that I will definitely be returning to frequently.
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The Workout
Cardio Boxing Bootcamp 2 is a cardio and strength workout consisting of six rounds of a cardio segment plus a few strength moves.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Cardio Boxing Bootcamp 2 is 59 minutes long and originally aired on 17th December 2020 (#326). The workout starts with a fairly active 8:30 minute warm-up, before moving straight into the first round. Cardio shown in bold italics below. The combos shown below are the finished version but they are often built up in layers, to enable you to learn the moves as you go.
Round 1
Jacks / fast scissors
Squat pulses w little hops (toes forward & out)
Tap & side kick / 3 pulse squat & side kick / tap & side kick
Double arm dead row / 2 upright row – two 15# Dbs – 5 sets (1x row & 2x upright), 7x rows & 8x upright
Crab kicks – mat – 30 reps
Round 2
Shuffle & hook / hi-lo punches
Jump rope / jog / double hop / 4 hops / double hop / wide run / jump rope
Repeat on above other side
Jab, jab, cross / jab, jab, cross / slip upper cut
Repeat above on other side
Squat toss – one 10# Db – 48 reps
Plank walkout / 2 bear crawl press – 4 sets
Round 3
Double hops / jog / high jog / pendulums / jog / high jog
Upper cut flurry w/ little hops (turning)
Jab, jab, hook / jab, jab, punch down
Repeat above on other side
Step out Arnold press – two 10# Dbs – 18 reps
Plank hand tap outs (tapping hands forward & back while in plank) / plank shoulder taps – mat – 24 reps (hand) & 23 reps (shoulder)
Round 4
Sprint shooters (punching 1 arm up & down) – 16 reps each side & 12 reps each side
Jab, cross, jab / jab, cross, jab (fast) / 5 fast punches & jump turn
Repeat above combo on other side
Step out W curls – two 10# Dbs – 16 reps
Sweeper curls – two 12# Dbs – 8 reps
Sit-up & 4 punches – mat – 14 reps
Hip thrust & upstrike (punching over & across the body while raising the hips) – mat – 10 reps
Round 5
Jab, cross, hook & upper cut / jab, jab, duck
Attacks (feet in & jumping out) – 12 reps (1st side) & 16 reps 2nd side
Double hop into fighter stance – 16 reps
Repeat above on other side (second set – Attacks are 16 reps each side)
Overhead tricep extensions – two 12# Dbs – 14 reps
Kick outs (straight leg kicks across under the body) – 18 reps
Round 6
Front kick, back kick, front kick & hammer down / front kick & back kick (turning) / front kick, back kick, front kick & hammer down
Repeat above on other side
Jab, jab & over the top / 2 slow hooks / 2 upper cut & 2 hooks (fast)
Repeat combo on other side
Deadlift / 3 point tap lunges – two 15# Dbs – 12 reps each side
Lateral step out push-ups in plank (start in straight arm plank; step out hands & feet to one side then push-up & back in; step out to other side) – 12 reps
The workout ends with a 3:30 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Gloved Up & Ready (#87) – HERE.
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Int/Adv. Completed 11/30