Cathe Live Review: Kickboxing & Compound Weights (#30)
Kickboxing & Compound Weights is a cardio kickboxing workout with a short metabolic strength section at the end. This was a fun routine that provided a nice cardio and metabolic challenge.
The workout starts with a cardio boxing warm-up that transitions straight into cardio kickboxing. This section includes punching and kick combos and cardio blasts. The cardio blasts are generally more steady state cardio moves, like jacks, rather than lots of Hiit drills as Cathe often does. Cathe does struggle a little on one of the punching drills but other than that the moves are fairly straight forward, particularly if you are familiar with her other kickboxing workouts. I really enjoyed this section and it got my heart rate up nicely. Cathe wears boxing gloves for this section and I used wrist weights. This added nicely to the intensity of the punches.
The workout then moves on to a short Heavy Bag section. As I don’t have a heavy bag, I just shadow boxed, as usual, and with the wrist weights still got a good workout. This section consists of a few punch combos on the bag and then ends with three tabatas – fast punching and running the feet. These aren’t exactly true tabatas but Cathe’s version of them - so all out for a period of time then a little recovery and all out again. These definitely got me breathing a little harder.
After a water break, you then move into compound weight training. There are just nine strength moves and Cathe uses 10 pound dumbbells throughout. I also used 12’s for a few exercises but as this section is pretty metabolic, and you are moving reasonable quickly from one thing to the next, the 10’s were fine for the rest. The moves are all very familiar Cathe’s compound exercises, such as, squat drop & tricep extension combo, rear lunges with curl press etc. As you are combining upper and lower body my heart rate stayed fairly elevated during this section too. These exercises are not too high rep but just enough to start feeling the work. The section ends with Cathe’s infamous sit-up / push-up combo – just to make sure you are really tired out by the end!
Overall, this was a fun cardio kickboxing and metabolic strength workout that provides a great total body challenge. A good routine for a high energy day when you are looking to work the whole body without picking up heavy weights.
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The Workout
Kickboxing & Compound Weights is cardio and metabolic strength workout consisting of cardio kickboxing, a Heavy bag section and metabolic compound strength training. Cathe used boxing gloves (I used wrist weights), a heavy bag (I shadow boxed instead) and 10 pound dumbbells for this routine.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Kickboxing & Compound Weights is 50 minutes long and originally aired on 4th December 2014 (#30). The workout starts with a 10 minute (best guess) cardio boxing warm-up before continuing into cardio kickboxing. Cathe and class have their boxing gloves already on at the start of the routine. The main moves are shown below are usually repeated on the other side.
Cardio Kickboxing
Triples (jab, cross, jab – fast) / elbow strike / 2 high punches & 2 low cross / upper cut x2 (low) & hook x2 (high)
Double scissors / fast scissors / travelling scissors
Jacks
Jab, cross, hook & upper cut / 2 high jabs & 2 low cross / upper cut x2 (low) & hook x2 (high)
Jack & jabs / jacks
Repeat all above on other side
Jump rope
Squat & front kick
Front kick, back lunge, squat, front knee lift, squat, back knee lift, squat
Quick water break at 22:25 minutes
Jump rope
Shuffles (arms hip to hip & in guard position)
Knee lift & front kick / side kick & punch across
Squat & side kick
Squat & back lunge (pulsing & singles)
Jump rope / jack & jab
Heavy Bag at 30 minutes
2 Jabs high & 2 low cross / jab (high) & cross (low)
Tabata run – fast punching while running the feet – 3 sets
Quick water break. Take off your gloves, get out your mat & dumbbells at 33:10 minutes
Compound Weight Training at 34:05 minutes
Squat drop & overhead press / squat drop & overhead tricep extension combo – two 10# dumbbells – 10 reps / 8 reps
Front swing & 1 arm lat pull down – one 10# dumbbell (I used 1x 12) – 6 reps (swing only) / 14 reps
Sumo squat & upright row / 1 arm clean – two 10# dumbbells (I used 12’s) – 6 reps (both arms) / 6 sets (3x both & 1x 1 arm clean)
Rear lunge & curl press – two 10# dumbbells – 6 reps (no arms) / 12 reps
Rear delt flys – two 10# dumbbells – 3 sets of 10 reps
Single leg deadlift & alternating front raise (db held vertically) – two 10# dumbbells – 5 sets on each side
W curls – two 10# dumbbells (I used 12’s) – 14 sets (1x single arm & 1x both arms)
Tricep push-ups with alternating leg lift – mat – 12 reps (on knees) & 8 reps (on toes)
5 Ankle grabber sit-up & 5 push-up combo – mat – 4 sets
The workout ends with a 2:30 minute cool down and stretch.
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This workout is sweaty but fun. Time flies. The last compound weight section is a perfectly compact total body workout.