Cathe Live Review: Fit Tower Bootcamp 2 (#286)
Fit Tower Bootcamp 2 is an enjoyable, cardio and strength, total body workout.
This is the second Fit Tower Bootcamp on Live and there is also a DVD of the same name. The first Fit Tower Workout on Live (#268 – review HERE) is also a really nice workout. Like the other Live routine, this is not the toughest workout but is a little more intermediate, however some of the reps in this one were a little higher rep and I did start to feel them.
This workout consists of seven rounds of one cardio interval and generally three strength exercises for lower body, upper body and core. The cardio is pretty intermediate and not very high rep – just enough to get your heart rate up a little but nothing more. Some of them also use the resistance loop around the ankles for a little more challenge.
The strength moves use a mix of equipment, including the Fit Tower, dumbbells, a resistance band and loop. As I don’t have a Fit Tower, I did it using a chair and a full size step with three risers. The only exercise I had to modify to a different move was chin-ups, as I did heavy bicep curls instead. The other moves, for lower body, are easy to do with a chair and the upper body / core moves using the band and Fit Tower, I either modified using the band around my feet or just mimicked the same move without the band instead. There were also a few new combinations, of using the band and dumbbells, that I hadn’t seen before and some did feel a little awkward to start with but felt better after a few reps, such as, the calf raises.
Each body part is hit at least once but it is not very comprehensive strength training. As mentioned some of the moves, particularly the ones using the band, were high rep and I did start to feel the work. The others just provided light toning, as the weights weren’t that heavy and the reps not high enough to really work the muscles hard. Some of the lower body work I did find a little more challenging, specifically those incorporating the resistance loop for leg raises – these I did feel!
Each round ends with a core move and these worked my core nicely but again they were not as tough as many of Cathe’s older workouts.
Overall, a slightly lighter, total body cardio and strength workout, using the Fit Tower, which can be easily modified using a chair and step.
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The Workout
Fit Tower Bootcamp 2 is a cardio and strength bootcamp workout consisting of seven rounds of one cardio and a few strength moves for lower body, upper body and core.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Fit Tower Bootcamp 2 is 62 minutes long and originally aired on 27thFebruary 2020 (#286). The workout starts with a 4 minute warm-up, before a quick water break, and then moving into the first cardio interval. The Fit Tower is set at hole No. 8 to start the workout. You will need your equipment handy for this routine. Cardio moves shown in bold italics below. (Where only the Fit Tower is listed below I used a chair for those moves. When I used the step it had 3 risers under it).
Round 1
Jacks / touch down jacks - resistance loop (around ankles) – 4 sets (12x jack & 2x touch down) & 8x touch down
Plie squat / lunge combo – Fit Tower (hole No. 8) – in 8’s, 4’s, 2’s & singles each side
Chin-ups – Fit Tower (hole No. 8. I did bicep curls – two 15# Dbs) – 12 reps, 10 reps & 8 reps
Crossback lunge & knee lift (crunching elbow to knee) – Fit Tower (hole No. 8) – 16 reps each side
Round 2
Plie jacks – resistance loop (around ankles) – 16 reps, 14 reps & 12 reps
Outer thigh lifts (different arm patterns) – resistance loop & Fit Tower (hole No. 8) – 64 reps (1st side). 16 reps (quick break) & 48 reps (2nd side)
Incline push-ups – Fit Tower (hole No. 4. I put my hands on a step) – 4 sets (1x 2/2 & 2x singles). 8x singles
Standing side bend crunches – one 10# Db & resistance band – 20 reps each side
Round 3
Mountain climbers (toes in) – Fit Tower (hole No. 4. I put my hands on a step w/ 3 risers) – 32 reps & 24 reps
Calf raises – two 10# Dbs & resistance band (under feet & end in each hand) – 50 reps
Tricep kickbacks – resistance band (looped over top of bar) & Fit Tower (I did the same move standing on the band) – 16x singles, 16x pulses, 8x singles, 16x pulses, 4x singles & 8x pulses
Plank toe taps (in plank tap alternating foot in under the body) – Fit Tower (hole No. 4. I put my hands on a step) – 32 reps (alternating every 4 reps from straight arms to bent arms)
Round 4
Power scissors – Fit Tower (hole No. 8) – 16 reps, 24 reps & 20 reps
High & tight (feet together, toes forward & pulse down) – Fit Tower (hole No. 8) – 4x 15 pulses, 4x slow reps & 6x 1.5’s
Seated band pulls downs (end of band in each hand & pull band down to each side) – resistance band (looped over top of bar), Fit Tower & mat (I did seated T-band pulls (same move) with band around feet) – 24x singles & 16x pulses
Banana hold (same position as above but hold) / banana hold & crisscross feet – resistance band (looped over top of bar), Fit Tower & mat (I did the same move w/o the band) – 4 sets & 16x crisscross
C curve crunches (same position as above; C curve down until back is on floor, then roll up, opening hands/arms) – resistance band (looped over top of bar), Fit Tower & mat (I did the same move w/ band wrapped around my feet) – 4 reps
Round 5
Plie squat pulls (jumping) – Fit Tower (hole No. 8) – 32 reps each side
Straight leg back lifts (lift leg behind you; loop around ankles) / hamstring kickbacks (foot flexed & loop under 1 foot) – resistance loop & Fit Tower (hole No. 8) – 24x straight leg, 28x hamstring & 26x straight leg (1st side). 32x straight leg, 36x hamstring & 39x straight leg (2nd side)
Tricep dips – Fit Tower (hole No. 4. I put my hands on a step) – 28 reps (fast & slow), 2x 1.5’s, 4x singles, 2x 1.5’s & 4x singles
Bootcamp push-ups (while doing a push-up bring one knee in towards shoulder) – Fit Tower (hole no. 4. I put my hands on a step) – 2 sets (4x bootcamp & 4x push-up only). 8x bootcamp
Round 6
Hip twists (hopping) / double hops / jogs / soldier kickbacks / pendulums / jacks
High hip raises / outer thigh pulses / high hip raises (moving forward & back 4 counts) – Fit Tower (hole No. 8) – 48x hip, 24x outer thigh & 4 sets (forward & back) – 1stside. 48x hip, 32x outer thigh & 4 sets (forward & back) – 2ndside
Bicep curls – two 10# Dbs & resistance band (I used two 15# Dbs only) – 10 reps
Bicep curls – two 10# Dbs (I used 12’s) – 8 sets (2x 1 arm & 2x both arms)
Rope climb crunches (leaning back & ‘climb’ up & down the band) – resistance band (looped over top of bar), Fit Tower & mat (I did the same move w/o the band) – 5 sets, hold at top, 4 sets, hold at top
Single & double leg lift (holding in position from above; raise 1 leg & hold, then raise other leg & hold; then raise both legs & hold) – resistance band, Fit Tower & mat
Round 7
Jump forward / back, quarter turn jump & 4 ice breakers – resistance loop (around ankles) – 6 sets
Straight leg pulses / inner thigh pulses (turn foot out) – resistance loop (around ankles) & Fit Tower (hole No. 8) – 32x straight leg & 48x inner thigh (1st side). 40x straight leg & 56x inner thigh (2nd side)
Straight arm press back – resistance band – 70 reps (narrow & wide arm positions)
Heel tap crunches (lying on your back, 1 leg resting on the bar, turn out foot on floor - lift & lower it to meet other foot) – Fit Tower & mat (I just did these holding my top leg in the air) – 2 sets (8x tap & 16x pulses) each side
The workout ends with a 2:30 minute cool down and stretch using the Fit Tower (hole No. 8).
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Always enjoy working with my Fit Tower. Definitely intermediate level.
My Modifications: I did my cardio away from the tower and I substituted dumbbell work for chin ups and pull ups