Cathe Live Review: Pump Party (#178)

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Cathe Live Review: Pump Party (#178)

Pump Party is a high rep total body endurance workout. Wow was this a tough and challenging routine that pretty much fried every muscle group!

The workout alternates between groups of lower and upper body strength exercises, and ends with a short core section. All of the exercises are high rep and some really high rep. I was really struggling with the static pulse lunges and the shoulder / tricep work was also brutal. The reps just go on and on!

Cathe used a barbell and moderate dumbbells. I used dumbbells and a kettlebell instead of the barbell with no issues – so if you don’t have a barbell don’t worry. As this is so high rep, I stayed with the same weights as Cathe and got a really good workout. Some of the rep speeds are also quite fast so it may be difficult to go too much heavier. Also the routine moves quickly from one exercise to the next, with very little rest in between, so the work compounds and you will definitely be feeling it. Each group of exercises focuses on a specific body part, completely fatiguing it, before moving onto the next group. The rep patterns vary (low ends, pulsing etc) so even though you are doing lots of reps – it keeps you focused and I found the time flew by.

The workout ends with a core section on the step. As I find this uncomfortable, I did the same moves on the floor instead. This was a challenging core routine. As it moves straight from one thing to the next, with no breaks in between, by the last exercise – leg thrusters – my core was on screaming!

Overall, this was an excellent and tough, high rep total body strength workout that will really challenge every muscle group. This is definitely one you will be feeling the next day!

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The Workout

Pump Party is pure strength total body workout using a barbell at 25, 30 and 40 pounds, and moderate weight dumbbells. I used dumbbells and a 35 pound kettlebell, for plie squats, but you could use dumbbells throughout. Cathe also used a full size step, as a weight bench, for upper body but you could do the moves on the floor, if you don’t have a step.

What You Need to Know

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

The Moves

Pump Party is 58 minutes long and originally aired on 28th December 2017 (#178). The workout starts with a 5 minute warm-up before moving into the first group of exercises for lower body. The barbell, if you are using one, is set up with 25 pounds (one big plate on each side) at the start of the workout. The step, with three risers, is set up horizontally in front of you and is only used for upper body. All of the exercises below are high rep with varying tempos and rep patterns.

Lower Body

• Squats – 25# barbell (I used two 12# dumbbells) – a zillion reps!

• Static lunges – two 15# dumbbells

Shoulders

• Upright rows – 25# barbell (I used two 12# dumbbells)

• Clean & press – 25# barbell (I used two 12# dumbbells)

Repeat above moves two more times

• Standing overhead press – two 10# dumbbells - (single & both arms)

• Shoulder circles / shrugs – two 8# dumbbells

• Lateral raises – two 5# dumbbells

Biceps

• Bicep curls – 25# barbell (I used two 12# dumbbells)

• Sweeping curls – two 15# dumbbells

• Bicep curls (inc isolation curls) – 25# barbell (I used two 12# dumbbells)

Triceps

• Lying tricep extensions – 25# barbell (I used two 12# dumbbells) & step – lots of reps!

• Dips – 25# barbell (I used two 12# dumbbells) & step

• Standing tricep overhead extensions – two 12# dumbbells

• Tricep kickbacks – two 10# dumbbells

Change barbell to 30 pounds

Lower Body

• Plie squats – 30# barbell (I used a 35# kettlebell)

• Static lunge pulses – one 15# dumbbell

• Cross back lunges – two 10# dumbbells

Change barbell to 40 pounds

Back (& Lower Body)

• Deadlifts – 40# barbell (I used two 20# dumbbells)

• Rear delt flys - two 10# dumbbells

• Deadlifts - 40# barbell (I used two 20# dumbbells)

• 1 Arm row – one 5 & 15# dumbbell (I used 1x 20)

• Rear delt flys – two 10# dumbbells

• 1 Arm row - one 5 & 15# dumbbell (I used 1x 20)

• Deadlifts (slightly wider stance) - 40# barbell (I used two 20# dumbbells)

Chest

• Chest flys – two 15# dumbbells & step

• Close grip bench press – two 15# dumbbells & step

• Chest flys – two 15# dumbbells & step

• Close grip bench press – two 15# dumbbells & step

• Incline push-ups - step

Put mat on step (or floor) for Core at 49:40 minutes

Core

• Bike manoeuvre

• Single leg stretch double pump

• Layout crunches

• Bike manoeuvre

• Single leg stretch double pump

• Layout crunches

• Slow bike manoeuvre

• Layout crunches

• Reverse crunches

• Leg thrusters

The workout ends with a 3 minute cool down and stretch that also uses the step. Unfortunately, Cathe didn’t really stretch out the upper body very well, which seemed a little odd to me given the amount of work you did. Therefore, I just added extra upper body stretches on the end.

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If you liked this workout, check out my review of Cathe Live: Total Body Toning – HERE.

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