Cathe Live Review: Triset Legs (#69)

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Cathe Live Review: Triset Legs (#69)

Triset Legs is a tough and intense strength workout for the lower body with a strong cardio effect.

This workout is based on Cathe’s STS Mesocycle 2 lower body workouts, which are also very challenging routines. The concept is three trisets of lower body moves that are then repeated, for a total of three sets, before moving onto the next one. Each triset includes three different moves using dumbbells or a barbell and sometimes the step for an even greater challenge. As I don’t like using the barbell, I used dumbbells and kettlebell (for plie squats only) instead. The step is set at 10” (3 risers) for the first and third triset and 8” (two risers) for the second. You can obviously raise or lower the height, as you prefer.

The whole workout is very metabolic and I was pretty drenched by the end. My heart rate was also elevated throughout the workout and I was really feeling it at times. Also there are only very short rest periods between exercises and only slightly longer ones between some sets. The last triset particularly, felt like there was little to no rest between most of the exercises and you just keep going. At this point I was pretty fatigued and so was having to push through to the end, particularly as I was using heavy weights for some of the moves. The reps are not too high, with the exception of the plie squats, as they are between 12 and 16 reps. The pace is also generally reasonably controlled so you can really heavy up, if you want to. I decided for the plie squats to stick with slightly lighter, matching Cathe, as I find I can get far better range of motion and get much deeper into the move than when I use heavier weights for these.

(One thing to note: Cathe goes out of order on the second round of Triset 2, as she forgets the deadlifts. After completing the crossback lunges, she then prepares to start the first exercise again but eventually the class let her know that she needs to do the deadlifts. So after a break she does eventually do them and then goes on to the next round).

Overall, an excellent and intense strength routine that will really challenge the lower body.

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The Workout

Triset Legs is a pure strength lower body workout consisting of three trisets of exercises.

What You Need to Know

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

The Moves

Triset Legs is 47 minutes long and originally aired on 17thSeptember 2015 (#69). The workout starts with a 5:30 minute warm-up, before a quick water break and then moving into the first triset. The step, with three risers on each side, is set up horizontally in front of you at the start of the workout. You will need space to the sides and back of the step. The barbell, if you are using one, is set up with 25 pounds at the start of the routine.

Triset 1

• Plie squats - 25# BB (I used 25# kettlebell) – 18x singles & 4x 3.5’s

• Elevated lunges (one foot on step behind you) - one 15# Db & 10” step – 16 reps each side

• Squats off side of step - one 15# Db & 10” step– 16 reps each side

• Plie squats - 25# BB (I used 25# kettlebell) – 16x singles & 4x 3.5’s

• Elevated lunges (one foot on step behind you) - one 15# Db & 10” step – 16 reps each side

• Squats off side of step - one 15# Db & 10” step– 16 reps each side

• Plie squats - 25# BB (I used 25# kettlebell) – 17x singles & 4x 3.5’s

• Elevated lunges (one foot on step behind you) - one 15# Db & 10” step – 16 reps each side

• Squats off side of step - one 15# Db & 10” step– 16 reps each side

Change barbell to 45 pounds & lower step height to 8” (two risers)

Triset 2

• Back lunges off step – one 15# Db (I used 2x 15# Dbs) & 8” step – 8x singles (alternating) & 4x 7 pulses (on each side)

• Wide stance deadlifts - 45# BB (I used two 22# Dbs)– 13 reps

• Crossback lunges - one 15# Db & 8” step - 16 reps each side

• Back lunges off step – two 10# Dbs (I used 2x 15# Dbs) & 8” step – 4x 7 pulses (on each side)

• Crossback lunges - one 15# Db & 8” step - 16 reps each side

• Wide stance deadlifts - 45# BB (I used two 22# Dbs)– 12 reps

• Back lunges off step – two 12# Dbs (I used 2x 15# Dbs) & 8” step – 4x 7 pulses (on each side)

• Wide stance deadlifts - 45# BB (I used two 22# Dbs)– 13 reps

• Crossback lunges - one 15# Db & 8” step - 16 reps each side

Change step height back to 10” (three risers)

Triset 3

• Step-ups – one 15# Db (I used 2x 15# Dbs) & 10” step - 16 reps each side

• Squats – two 15# Dbs (I used 2x 22# Dbs) - 16 reps

• Narrow stance stiff leg deadlifts - 45# BB (I used two 22# Dbs) – 13 reps

• Step-ups – two 10# Dbs (I used 2x 15# Dbs) & 10” step - 16 reps each side

• Squats – two 15# Dbs (I used 2x 22# Dbs) - 16 reps

• Narrow stance stiff leg deadlifts - 45# BB (I used two 22# Dbs) – 12 reps

• Step-ups – two 12# Dbs (I used 2x 15# Dbs) & 10” step - 16 reps each side

• Squats – two 15# Dbs (I used 2x 22# Dbs) - 24 reps

• Narrow stance stiff leg deadlifts - 45# BB (I used two 22# Dbs) – 12 reps

The workout ends with a 3 minute cool down and stretch.

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If you liked this workout, check out my review of Cathe Live: Smokin’ Lower Body (#128) – HERE.

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