Cathe Live Review: Cardio Strength Blast (#21)

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Cathe Live Review: Cardio Strength Blast (#21)

Cardio Strength Blast is a fun, fast paced cardio and metabolic strength workout.

This isn’t the toughest routine but I felt I got a good, quick workout with a little bit of everything in. The workout starts alternating groups of one cardio interval and one metabolic strength move, which are then repeated before moving onto the next grouping. Sometimes the strength moves changes slightly the second time around but they are always similar moves.The cardio intervals are high impact, plyometric type moves, such as, pop squats and split jumps. Some of them also use the resistance loop around the ankles for extra challenge. They are not too high rep but enough to get you working.

The strength work is usually compound moves, combining both the upper and lower body. There is very little rest between any of the cardio or strength moves so this, combined with the compound moves, keeps the workout pretty metabolic throughout. The strength work is generally using lighter weights, dixie cups (or any small items) and / or the resistance loop. This isn’t comprehensive strength training, by any means, but it does work a little bit of everything. The only muscle group that was a little bit neglected is the back, which is only worked during the deadlifts and as supporting muscle group in other exercises.

After completing six groupings of this pattern, you then move into pure metabolic strength training. These are again compound moves that are done at a reasonable pace. It is worth noting that during this section, Cathe does deadlifts and holds both a 10 and 12# dumbbell in each hand so it is worth having a set of heavier weights handy, if you have them, as I find holding two weights uncomfortable.

The routine ends with a short core section on the mat. This includes elbow and straight arms planks and push-ups.

Overall, this is an excellent, express, cardio and metabolic strength workout and a great one to return to when I am short on time.

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The Workout

Cardio Strength Blast is a cardio and metabolic strength workout that consists of six rounds of cardio and metabolic strength exercises and ends with compound moves and then core on the mat.

What You Need to Know

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

The Moves

Cardio Strength Blast is 43 minutes long and originally aired on 18th September 2014 (#21). The workout starts with a 7 minute warm-up, before a quick water break and then moving into the first cardio interval. Cardio moves shown in bold italics below.

• Pop squats – 31 reps

• Alternating forward leaning lunges - two dixie cups– 22 reps

• Pop squats – 31 reps

• Alternating forward leaning lunges – two dixie cups– 26 reps

• Split jumps – 24 reps (1st side) & 22 reps (2nd side)

• Rear lunge & hammer curls – two 12# Dbs – 14 reps

• Split jumps – 15 reps (1st side) & 16 reps (2nd side)

• Rear lunge & hammer curls – two 10# Dbs – 15 reps

• Line taps – resistance loop (around ankles) & one dixie cup (on floor as marker) – 32 reps

• Squat, overhead press & 1 leg abduction – two 10# Dbs & resistance loop (around ankles) – 16 reps

• Line taps – resistance loop (around ankles) & one dixie cup (on floor as marker) – 32 reps

• Squat, overhead press & 1 leg abduction – two 10# Dbs & resistance loop (around ankles) – 16 reps

• Shuffle, shuffle drop (putting down & picking up dixie cups) – two dixie cups – 16 reps

• Forward leaning lunge (putting down dixe cups) / forward leaning lunge (picking up cups) & knee lift w/ arms overhead – two dixie cups – 11 sets

• Shuffle, shuffle drop (putting down & picking up dixie cups) – two dixie cups – 16 reps

• Forward leaning lunge (putting down dixe cups) / forward leaning lunge (picking up cups) & knee lift w/ arms overhead – two dixie cups – 10 sets (other side)

• Plie jacks – resistance loop (around ankles) – 24 reps

• Tap outs (lunging to side & punching to side) – resistance loop (around ankles) – 4x 8 reps, 2x 4 reps, 4x 2 reps & 16x singles

• Plie jacks – resistance loop (around ankles) – 24 reps

• Side steps (firewalkers - diagonal & side to side) – resistance loop – 4 sets (diagonal) & 4 sets (1x 2 steps & 2x singles to side)

• Squats in a box – 10 reps

• Side lunge to crossback lunge (putting down & picking up cups) – two dixie cups – 14 reps

• Squats in a box (other direction) – 10 reps

• Side lunge to crossback lunge (other side) – two dixie cups – 14 reps

• Power quarter turning jumps - 12 reps on each side

• Step out squat & overhead press – two 10# Dbs & resistance loop (around thighs) – 10 sets

• Power quarter turning jumps - 8 reps on each side

• Lateral plie walks – two 10# Dbs (I used 12’s) – 8 sets (of 4 walks)

• Rear lunge & bent arm lateral raises – two 8# Dbs – 16 reps

• Single leg deadlift & double arm front raise – two 8# Dbs (I used 10’s) – 7 reps

• Single leg deadlift (other leg) & front arc raise – two 8# dbs (I used 10’s) – 8 reps

• Deadlifts - Cathe used one 10# & one 12# Db in each hand (I used two 20# Dbs) – 8 reps (2/2 count)

• Overhead tricep extensions – two 12# Dbs – 8 reps (2/2 count)

• Deadlifts - Cathe used one 10# & one 12# Db in each hand (I used two 20# Dbs) – 8 reps (3/1 count)

• Overhead tricep extensions – two 12# Dbs – 8 reps (2/2 count)

Core at 38:25 minutes

• Elbow plank hold / elbow plank march - mat

• Straight arm plank knee-ins – mat – 21 reps

• Push-ups – mat – 8 reps

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

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If you liked this workout, check out my review of Cathe Live: Sweat Blast (#165) – HERE.

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