Cathe Live Review: Crossfire Quick Fix Plus Core (#114)

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Cathe Live Review: Crossfire Quick Fix Plus Core (#114)

Crossfire Quick Fix Plus Core is a short and intense cardio Hiit workout that ends with a tough core section.

This is the second Live routine based on Cathe’s Crossfire DVD workout. The first is Crossfire Express #46 (review), which is also a challenging routine. They are both different from the DVD version but retain some of the key elements. All are tough and intense routines but this one is IMHO just a little kinder. Unlike the DVD version and the other Live, the breaks between some of the moves are slightly longer, which allows you a little more time to catch your breath.

The workout consists of three Hiit circuits and ends with a core section on the floor. The circuits are based on the tabata concept of eight rounds of 20 second of work, going all out, with short recoveries in between. However, unlike the tabata format these are not timed so carefully and many are longer and some of the breaks shorter than the 20 seconds on and 10 seconds rest for a tabata. In these versions, you do four different moves and then repeat them. All of the moves are high impact and many are lifted directly from the Crossfire DVD. The first and third circuit use no equipment and the second uses a resistance loop around the ankles. Again, as with the other Live, I have done this workout with and without the loop – either way you still get a great workout so if you don’t like using one – don’t! The reps vary for each move and as they are not timed sometimes you do more the second time around. I was dreading the third circuit the most, as it has both tuck jumps and burpees in it, but actually this one was not too bad as you get slightly longer breaks here and it’s only 8 burpees each time! This would also be great for add on workout, as Cathe cools you down after the Hiit circuits so if you just wanted a quick cardio blast you could stop here.

The workout ends with a tough core section. This had a pretty strong cardio effect too, particularly at the outset, so it’s not really too much of a break. I got a great core workout as it has lots of variety and it just keeps moving from one thing to the next.

Overall, this is an excellent and challenging, cardio workout that ends with a tough core section. This is great for a day when you are short on time but still want a tough and intense workout. It’s also useful for travel as you don’t need much, if any, equipment.

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The Workout

Crossfire Quick Fix Plus Core is a cardio Hiit workout that ends with a tough core section on the floor.

What You Need to Know

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

The Moves

Crossfire Quick Fix Plus Core is 34 minutes long and originally aired on 18th August 2016 (#114). The workout starts with a 5:30 minute warm-up, before moving straight into the first cardio drill.

Hiit Circuit 1

• Shuffle, shuffle, drop – 16 reps (1st time) & 12 reps (2ndtime)

• Quarter turn jumps – 12 reps

• Squat digs – 32 reps

• Suicide runs – 18 reps (1st time) & 17 reps (2nd time)

Repeat all of the above moves

Hiit Circuit 2 (resistance loop around ankles)

• Plie jacks – resistance loop - 16 reps

• 3 Jacks & 1 tuck jump – resistance loop – 8 sets

• Air jacks – resistance loop - 16 reps

• High reaching squat jumps (touching floor then jumping up reaching arm up) – resistance loop – 20 reps (1st time) & 22 reps (2nd time)

Repeat all of the above moves

Hiit Circuit 3

• Scissor, scissor, wide jump & tuck – 8 reps

• Turning plunge lunges (alternating jump lunges but you turn to the side each time) – 19 reps (1st time) & 24 reps (2nd time)

• Burpees – 8 reps

• Line taps – 24 reps (1st time) & 32 reps (2nd time)

Repeat all of the above moves

Quick water break & cool down at 22:55 minutes

Core on the mat at 24:50 minutes

• Crab kicks – mat – 32 reps

• Bike manoeuvre – mat - 32 reps

• Soldier planks (in straight arm plank; raise 1 arm & opposite leg; alternate sides) – mat – 24 reps

• Kick outs (in straight arm plank, bring leg underneath body & kick out to side touching hand to foot) – mat – 16 reps

• High pulse crunches / high pulse crunches reaching hands to knees – mat – 32 reps & 32 reps (knees)

• Ankle grabber sit-ups – mat – 16 reps

• Side elbow plank elbow tap (in side plank, hand behind head & curl elbow down towards mat) – mat - 12 reps on each side

• Reverse crunches – mat – 32 reps

• Supermans (goal post arms) – mat – 8 reps

• Flutter kicks (arms & legs extended straight out; lift & lower alternate arms & legs fast) – mat

• Breaststroke swimmers (slow breast stroke action moving both arms & legs) – mat – 7 reps

• Supermans (straight arms) – mat – 8 reps

The workout ends with a 1 minute cool down and stretch.

Take Action

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If you liked this workout, check out my review of Cathe Live: Cardio Core Blast (#144) – HERE.

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