Cathe Live Review: Metabolic Circuit (#321)
Metabolic Circuit is a varied and fun, total body, metabolic strength workout with a good cardio effect. I loved this routine, as it had so much variety and uses a nice mix of lighter and heavier weights.
The workout consists of six groupings of two or three exercises. Each group is repeated one more time, before moving on, with the exception of the last group that is only done once. The exercises are generally all compound movements and often include two or three different moves strung together, such as, a reverse curl, a front raise and 2 lateral raises. I really loved these little combinations, as they provide great variety but also challenge the body in different ways. It does however, mean that you may have to go a little lighter on some of the moves, than you usually would, as you are often incorporating both upper and lower body exercises together. Cathe used dumbbells ranging from 5 to 25 pounds and using the same weights I got a great workout. It is generally not too high rep, as most exercises are between 7 – 12 reps. However, as the workout progresses, she does start using the heavier weights and I was feeling quite challenged by the deadlift / deadrow combo, with 25 pounds, by that point! Also as the pace is a bit faster in this one and there are only short rests, both between exercises and groupings, your heart rate stays pretty elevated throughout and I was nicely sweaty by the end.
The different movement patterns target the whole body and although there is only one exercise that explicitly targets the core, chest flys with 1 leg extensions, you are engaging the core the whole way through so everything felt nicely worked by the end.
The workout ends with a final grouping that is a little different, as you only go through it one time, however, every move is a drop set – so in reality you do each move three times. This includes push-ups, bicep curls and calf raises. For the last two moves, you decrease your weight increments as you increase in reps.
Overall, a fantastic and fun metabolic strength workout that I will return to often.
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The Workout
Metabolic Circuit is a total body, metabolic strength workout consisting of six groupings of two or three exercises that are all repeated except for the last one.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Metabolic Circuit is 47 minutes long and originally aired on 5th November 2020 (#321). The workout starts with a 5 minute warm-up, using 5 pound dumbbells towards the end. You then have a quick water break before moving into the first grouping of exercises. You will need to ensure that your weights are handy, as you will be moving fairly quickly from one thing to the next.
Group 1
Squat press (2x 1 arm & 1x both arms to scarecrow press) – two 10# Dbs – 7 sets
Step out sumo squats w/ bicep curls – two 10# Dbs – 12 sets (1st round). 8 sets (2nd round)
Bicep curls (straight into this move after the last) – two 10# Dbs – 11 reps (1st round). 12 reps (2nd round)
Repeat above moves one more time
Group 2
Sumo squat jacks w/ 1 arm snatch (picking up & putting down the dumbbell in between) – one 10# db – 10 reps
Rear delt flys (drop sets) – two 10# Dbs – 10, 8, & 6 reps
Reverse curl, front raise & 2 lateral raises – two 5# Dbs – 8 sets
Repeat above moves one more time
Group 3
Single leg deadlift & 2 upright rows – two 15# Dbs – 5 sets each side
Drop squat & 2 overhead tricep extensions – two 10# Dbs – 8 sets
Tricep push-ups (on knees) – mat – 10 reps
Repeat above moves one more time
Group 4
1 Arm row – one 25# Db – 16 reps each side
Pullovers – two 20# Dbs & mat – 10 reps (1st round). 11 reps (2nd round)
Chest fly & 1 leg extension – two 20# Dbs & mat – 12 reps (1st round). 16 reps (2nd round)
Repeat above moves one more time
Group 5
Deadlift & deadrow – two 25# Dbs – 7 sets
Squat & shrug – two 25# Dbs – 10 reps (1st round). 11 reps (2nd round)
Repeat above moves one more time
Group 6 – Drop sets
Push-ups (on toes) – mat – 14 reps (Cathe thinks she did 12 reps!), 10 reps & 8 reps
Bicep curls – two 15#Dbs – 8 reps
Bicep curls – two 12# Dbs – 12 reps
Bicep curls – two 10# Dbs – 16 reps
Calf raises – two 25# Dbs – 16 reps
Calf raises – two 20# Dbs – 20 reps
Calf raises – two 15# Dbs – 24 reps
The workout ends with a 2:30 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Metabolic Madness (#267) – HERE.
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Tough workout, but doable. Time goes by pretty quickly despite the repeats.
My Modifications: I skipped the calf drop sets to do some quick core work