Review of LITE: Rev'd Up Rumble by Cathe Friedrich - a low impact kickboxing routine that incorporates cardio punches, cardio kicks, combos and blasts.
Rev’d Up Rumble is part of Cathe Friedrich’s new Low Impact Training Extreme (LITE) workout series, which consists of 7 DVDs plus numerous bonus add-ons and 100’s of premixes. The series is aimed at intermediate exercisers. However, Cathe states that it will also provide a solid challenge for the advanced exerciser through ramped up bonus segments, higher weight options, and premixes. For more details on the full LITE program, click HERE or check out my blog post – Your Ultimate Guide to Cathe’s New LITE Workout Series.
This was the other workout that I was particularly looking forward to (in addition to Metabolic Blast), as I adore kickboxing routines. I have pretty much loved all of Cathe’s previous kickboxing workouts, both on DVD and Live classes, so was very excited to have another one to add to the repertoire!
Rev’d Up Rumble includes a mix of low impact kicking, punching, combos and cardio drills. It flows easily from one section to the next and includes a good variety of different moves. There are lots of fresh combos / drills and despite having done all of her previous kickboxing workouts - this one still manages to be different! I really enjoyed this workout, it was great fun and the time flew by. All of the combos are built up in layers so, even though the final combinations often include a range of different moves, you have time to learn the different aspects before you put it all together. Initially, I did find I had to concentrate quite hard to pick up the different moves but you practice them a few times so there were no real issues (however, she also doesn't rep you out either so you have no chance to get bored!). The routine probably is a little more coordinated that some of her other kickboxing workouts but if you persevere, I think most people would pick it up quite quickly. (I always find saying the different moves in my head as I do them often helps!) The style of the workout, for me, feels more reminiscent of Cathe’s Kick, Punch & Crunch and Fit Split - Boxing Bootcamp, however, all of the moves are low impact. The intensity isn't as high here as some of her other kickboxing workouts and she does march, between moves, more than she does in some other videos. Also the cardio drills were more steady state than blasts but you can increase the intensity by modifying the moves to higher impact, jumping rope between drills and putting more energy into each move. If you are doing the workout as Cathe does it this is definitely intermediate but if you add impact you can take it up another notch.
No equipment is needed for this routine but I would recommend weighted gloves or wrist weights, if you wish to increase the intensity (and obviously you will also need dumbbells, if you include the Pyramid Pump bonus). I used 2# wrist weights throughout and this worked very well. In addition, I added the Calorie Crush on the end and this really helped increase the overall intensity of the routine. The Rev'd Up Rumble Calorie Crush is 9 high impact intervals, one after the other, with short breaks in between. This section was really excellent and you will definitely be breathing hard by the end! The intervals are generally a couple different moves repeated - e.g. 4 air jacks & 4 football runs. It's only 8:30 minutes but Cathe makes every one of those minutes count. This would also be an excellent add-on for any workout not just this one.
The only slight disappointment about this workout for me was the length – the total routine, including warm up and cooldown is just 41 minutes. If you take out the long 9 minute warm-up and the stretch that’s only 27 minutes of actual work, which is a bit too short. I felt I would have liked it to go on a little longer. Even with the Calorie Crush (High Intensity Blast #1), it is still less than 50 minutes...
Overall though, this is a really nice workout and I will definitely be returning to this one very soon! I got a reasonable workout and had a lot of fun along the way. You can decide on the level you want it to be by modifying up, if required. Doing the workout on its own, as Cathe does it, would probably be perfect for a lighter day or just a slightly lower intensity workout.
The Workout
Rev’d Up Rumble is a low impact cardio kickboxing workout that consists of five main segments, in addition to the warm-up and cool down. The routine includes a number of combos that are just kicks or just punches and some that combine both kicking and punching together. There are also a few low impact blasts sprinkled throughout the workout. These are easy to modify up to higher impact if you wish to do so.
This DVD also includes Calorie Crush – High Intensity Blast #1, Pyramid Pump Shoulders, Extended Stretch #1 and 6 Pack Abs # 1.
What You Need To Know
(The information below is based on how I did the workout - adding impact, wrist weights etc but not including any of the bonus add-ons).
(Rating scale – 1= lowest & 5 = highest).
The Moves
Rev’d Up Rumble is 41 minutes long and starts with a long 9 minute warm-up. The workout ends with a 4 minute stretch and cool down. All of the combos below are built up in stages, giving you a chance to learn the moves, and so what is listed below are the finished combinations.
Kick Drills
Marches & front kicks
Side kicks
Double side kicks
Pulse squats (that become lifted icebreakers) & lift to pulsing sumo squats
Side steps & step together, side kick
Shuffle & 4 punches
Combo 1
Jabs
Jab, cross, upper, body shot, elbow, upstrike, knee, front kick, double back kick
Cardio Drills
Fast feet punching forward & to the side then speedbag arms
Reaching lunges whilst punching up
2 jabs forward & double jump
Fast feet with rapid punches
Combo 2
Jab, cross, double jab, cross, punch down, 2x step & side kick with cross punch
Kick & Punch Intensity Blast.
3 marches, front kick (repeat other side), 3 marches back kick (repeat other side), crescent knee (one side then other)
Knee smashes / clinches
Knee clinches & back lunge, hammer down
Repeat all of above but instead of crescent knees it changes to side kicks
Hi / lo punches
Galloping jacks
Bonus Add-Ons
Calorie Crush - High Intensity Blast #1 - is 8:30 minutes long and is a high impact add-on to kick the workout up another level. This section consists of 9 blasts with brief recoveries in between. You do not need any equipment for this bonus section. This add-on does not include a warm-up, as Cathe assumes you are adding this on to another workout, but it does include a brief cool down at the end.
This is a really excellent bonus add-on that will have you breathing hard. This segment does not waste any time - as it gets straight to the point - starting with air jacks! The moves are usually combinations of two moves, which are repeated for a set number of repetitions. Individual blasts are not repeated and you move quickly on to the next interval. I found that the rest periods were just the right length (no too long), to enable you to catch your breath and then hit it hard again. I really enjoyed this section and would definitely use it as add-on to any workout when I wanted a time-efficient cardio blast!
4 Air jacks, 4 football runs
4 Attacks, 4 plie jacks
Hi-lo jab / clinch knees
4 Right kicks, 4 alternating clinch knees, 4 left kicks, 4 alternating clinch knees
Flying angel jacks with front kicks
Wide stance burpee with heel clicks (burpee then stand & heel click)
Travelling boxer shuffle with 2 jacks & 2 air jacks
8 Pop squats, 8 jump rope, 2 plyo jacks
Sequential power kicks - 3 marches & 1 kick (repeated) then just power kicks (8 reps)
Pyramid Pump Shoulders Bonus is 6 minutes long. Pyramid training is a stepped approach to sets and repetitions. In this case you start with a lighter weight and gradually increase the weight, whilst decreasing the reps, for 3 sets of each exercise (pyramid up) then you reverse that starting heavy and going lighter, whilst increasing the reps, for 2 sets of each exercise (pyramid down). The rep pattern is as follows - 12 reps, 10 reps, 8 reps, 10 reps, 12 reps. This bonus is focused on one body part – Shoulders and goes both up and down the Pyramid for two different exercises listed below (5 sets per exercise). The exercises for upper body are supersets so, for the shoulders you do both standing overhead press and incline front raises on the ball. You start with your light weights and do set one of overhead press and one set of incline front raises before you move up to your moderate weight for set two and so on.
You will need dumbbells and a stability ball for this segment. With the right weights you will feel these exercises and this makes a nice little add-on for any workout.
Shoulders
Standing overhead press - two 5, 8, 10# dbs
Incline front raise on the ball - two 3, 5, 8# dbs & a stability ball
6 Pack Abs #1 is also included on this DVD. This bonus core section is 10 minutes long and does not include a warm-up (as Cathe is assuming you are adding it on to another workout) but does include a quick stretch at the end. You will just need a mat for this core bonus.
This is a good little bonus that works the core pretty well and finishes off any workout nicely. The routine is boxing inspired and includes some new moves and some more familiar moves with a new twist. The moves flow from one to the next with little rest. This is a nice, fun routine that isn't too tough. I found this easier than 6 Pack Abs # 2.
Alternating sit outs (starting in beast position, pull the leg through and tap to the ground whilst tapping hand to opposite shoulder. These are done at a nice slow pace)
Triangle choke reverse lift (lying on back with one leg hooked behind the other lift up the hips)
Guard block crunches (lying on back with hands in guard position, crunch up & slip to one side then down & repeat to other side)
Body shot sit ups (lying on back then sit up & body shot one side, lie back down & repeat on other side)
Boxer sit ups (starting in seated position leaning back, lie back down, come up & alternate punches at the top – 2 high & 2 middle)
Hip thrusts with upstrike (start lying on your back with knees bent then raise hips & punch over the body to one side then the other)
V planks (in straight arm plank, tap foot to outside of hand – one side then other)
W planks (in straight arm plank, tap one foot to outside of hand & back, then same foot taps straight in & out, then other foot taps straight in & out then taps to outside of other hand)
Supermans (lying on your stomach with hands out in ‘W’ position, raise & lower arms / legs at same time)
Extended Stretch #1 – is 13 minutes long and only requires a mat. This is a really relaxing stretch routine that is done on the floor. The routine starts with Cathe and crew sitting cross-legged on their mats. The moves are all familiar stretches (childs pose, down dogs, pidgeon pose etc) and flow from one move to the next. None of the moves are held too long but are just enough to stretch out the body nicely. I really enjoyed this add-on and will definitely be incorporating it into my weekly routine. It provides a nice relaxing way to end any workout or even as a standalone segment, when you want a little more stretching. The moves do tend to focus a little more on the lower body though, I would have liked a few more targeted upper body stretches to really round out the routine but overall I really liked it.
Premixes
Rev’d Up Rumble contains 24 premixes.
(Premixes are extra bonus workouts included on the dvds that use the main workout as the backbone and then add, remove or change the order of elements to create a new routine).
Basic Premixes
1. Main Workout + Extended Stretch #1: 49:47
2. Main Workout + 6 Pack Abs #1: 50:57
4. Main Workout + Calorie Crush: 49:30
5. Main Workout + Calorie Crush + Extended Stretch #1: 58:17
6. Main Workout + Calorie Crush + 6 Pack Abs #1: 59:27
8. Main Workout + Pyramid Pump Shoulders: 47:18
9. Main Workout + Pyramid Pump Shoulders + 6 Pack Abs #1: 57:15
10. Main Workout + Calorie Crush + Pyramid Pump Shoulders + 6 Pack Abs #1 + Extended Stretch #1: 74:33
Timesaver Premixes
1. Timesaver #1 (Calorie Crush): 21:45
2. Timesaver #2 (Skips Kick & Punch Intensity Blast): 36:37
3. Timesaver #3 (No Combo’s): 28:15
4. Timesaver #4 (Combo’s Only): 26:44
5. Timesaver #5 (No Combo 2 or Cardio Drills): 30:46
6. Timesaver #6 (No Combo 1 or Kick Drills): 28:35
7. Timesaver #8 (No Kick Drills): 36:12
8. Timesaver #9 (No Drills): 31:06
9. Timesaver #6 ( Pyramid Pump Shoulders): 19:33
Mish Mosh Premixes
1. Scrambled #1 (Extreme Double Calorie Crush MishMosh): 56:40
2. Scrambled #2 (Combo’s Only + Calorie Crush MishMosh): 34:30
3. Scrambled #3 (No Combo’s + Calorie Crush MishMosh): 36:01
4. Scrambled #5 (Abs Mixed In): 50:57
5. Double It: 68:02
Take Action
These workouts are available as a bundle or individually on DVD, download or through Cathe’s On Demand streaming service ($19.99 per month, which also includes access to all of the Cathe Live archived classes).
Check out my reviews of each of the other workouts in this series by visiting my Recent Posts Page HERE.
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