Cathe Live Review: Slam-Hiit (#372)
Slam-Hiit is a fast paced pure cardio workout. I actually rather surprised myself and quite enjoyed this one! It really wasn’t as bad as I was expecting, although it was IMHO definitely a little tougher than some of Cathe’s more recent cardio workouts so I was really good and sweaty by the end but not completely wiped out.
The routine consists of twenty-seven cardio drills that are a mix of higher and lower impact. There are no repeats in this workout unless the move is done on the other side and so the time flies by. The cardio intervals aren’t timed at all and so the reps vary considerably, often depending on whether Cathe is talking and explaining low impact versions and forgets that the rest of us are still doing the high impact version (LOL!) Some of the reps are pretty high, such as, 28 reps of high reaching pop squats but the rest are generally between 16 – 24 reps. The cardio exercises are all fairly simple familiar moves with a few old favourites reappearing from some of her older DVDs, such as, power hops or front jack, back jack, jack, air jack etc. As mentioned, Cathe does show or talk through low impact modifications for all of the exercises so if you want to keep it lower impact you can. Plus she also offers “scoop water out of the pool” (line taps) as an alternative if you get lost on any of the other moves or find them uncomfortable etc.
The exercises are structured quite well to give you a chance to recover a little, between the tougher ones, although the rest breaks are generally pretty short so you will definitely be working harder in this one. My heart rate stayed nicely elevated throughout but I was never completely dying. Plus Cathe also starts with a good long warm-up to get everything moving before diving into to the tougher stuff. In addition, the first interval is also low impact so she eases you in gently before ramping it up. Cathe uses a resistance band, as a marker, on the floor but you don’t really need one or you can always use a skipping rope etc. I didn’t use anything, as I find that it always gets caught or tangled and even Cathe found this too, for some of the moves, so it’s entirely up to you and what you are comfortable with.
Overall, a high energy cardio workout that is great for travel as it doesn’t need any equipment except an optional band to use as a marker.
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The Workout
Slam-Hiit is a pure cardio workout consisting of a mix of high and low impact cardio drills.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Slam-Hiit is 41 minutes long and originally aired on 2nd December 2021 (#372). The workout starts with a 6 minute warm-up, before moving into the first low impact cardio drill.
Slam-its – 24 reps
Crisscross touch down – 27 reps
3 Lateral skates & 2 high knees – 16 sets
“Scoop water out of the pool” (line taps) – 42 reps
Side lunge & knee lift – 17 reps (1st side) & 16 reps (2nd side)
2 Tap outs / 2 tap backs – 8 sets
Scissor, scissor, wide jump & tuck jump – 8 sets
2 Tap out / 2 tap back – 10 sets
Scissor, scissor, wide jump & tuck jump (other side) – 8 sets
Halo slams – 16 reps (low) & 16 reps (high)
V-Step & 2 jacks – 4 sets
Jack front, jack back, jack, air jack – 8 sets
V-Step & 2 jacks (other side) – 4 sets
Jack front, jack back, jack, air jack – 8 sets
Jacks
Crisscross jack burpee – 8 sets each side
“Scoop water out of the pool” (line taps) – 25 reps
Air jack & switch jump – 20 reps
4 Scissor runs & 4 power lunges – resistance band as marker on floor – 5 sets each side
2 lateral hops & jump forward / back – band as marker – 16 sets
High reaching pop squats – band as marker – 28 reps
High straight jumps (pencil shoots) – 20 reps
Burpee, lateral hop over & jump up – band as marker – 11 sets
3 Power hops (moving forward) & 4 jacks (turning) – band as marker – 10 sets
Fighter stance double hops – band as marker – 24 sets
Jump front, back, front, front / jump back, front, back, back (over band) – band as marker – 6 sets
Football runs – band as marker – 10 sets
Lateral hops (over band – forward & back) – band as marker – 12 sets
Straddle taps (across band) – band as marker – lots of reps
Lateral skates (across band) – band as marker – 48 reps
Mountain climbers – 74 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: Move It (#187) – HERE.
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