Cathe Live Review: Warrior Bootcamp (#176)

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Cathe Live Review: Warrior Bootcamp (#176)

Warrior Bootcamp is a cardio and strength workout set up in six rounds of four exercises. This is a fairly tough bootcamp workout and I loved it!

Each round consists of one cardio drill, one lower body, one compound upper body and one core move. The cardio are straight forward intervals done on the floor. They are traditional plyometric type moves and are repeated for a set number of reps or sets. Some of the intervals are repeated for two or three sets so you will definitely be breathing hard, during these, as they really get your heart rate up. The workout starts with three sets of 180 jump turns so be prepared to work hard from the outset!

The strength moves are reasonably high rep, particularly some of the lower body moves, and so work the body well. The lower body exercises sometimes also include the use of gliding devices to increase the intensity or vary the challenge for the body. I found the first lower body exercise pretty tough, as 15 pounds feels pretty heavy to do squats with leg abductions off the side of the step!

The upper body moves are compound moves, often incorporate the lower body, so you are getting extra work in for the legs again and it keeps the heart rate up a bit higher. The upper body exercises target the shoulders and triceps the most. There is one dedicated move for chest (disc plank push-ups) but the back and biceps are, unfortunately, completely neglected.

Each round ends with a core move. The core work is done mainly using the discs, often in plank position, along with a couple of other core moves standing or sitting.

Overall, this was an excellent bootcamp style workout that will give you a nice cardio challenge and work some of the major muscle groups. However, it isn’t quite total body but it is still a really great workout and an excellent way to burn a few calories and get that body moving!

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The Workout

Warrior Bootcamp is a cardio and strength workout set up in rounds of different exercises. There are six rounds of one cardio, one lower body, one compound upper and one core exercise. Cathe uses moderate dumbbells, gliding devices and a step for this workout. If you don’t have gliding discs you can always use wash cloths, furniture sliders, paper plates etc.

What You Need to Know

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

The Moves

Warrior Bootcamp is 48 minutes long and originally aired on 14th December 2018 (#176). The workout starts with a 6 minute warm-up, which starts to ramp up towards the end, before moving into the first cardio drill. (Be aware that at one point in the warm-up Cathe starts doing 4 lateral walks (without weights) to the side – as I wasn’t expecting this I quickly had to adjust to make room to do four steps in one direction – so you have been warned!) The step, with 3 risers each side, is set up horizontally in front of you and is used for some of the lower, upper & core moves so you will need space around it. Cardio moves shown in bold italics below.

Round 1

• 180 jump turns – mat - 3 sets of 10 reps

• Squat & leg abduction off side of step – one 15# dumbbell & step – 16 reps

• Back lunge & lateral raise – two 8# dumbbells – 8 reps of singles / 4x 3 lateral raises / 4 singles

• Mountain climbers (hands on step) – step & two gliding devices – 48 reps

Round 2

• Plyo jacks – 2 sets of 16 reps

• High rep lunge taps – step & one gliding device – 8 sets of 8 reps (alternating between hand on step & folded arms)

• Squat thrust into plank push-ups – step & two gliding devices – 7 sets of 2 push-ups & 1 set of 6 push-ups

• Leg thrusters (sitting on step with hands behind you & shoot legs in / out) – step – 48 reps

Round 3

• 3 Jacks & 1 tuck – 2 sets - 8 reps & 6 reps

• Crossback slide lunges – two 10# dumbbells & two gliding devices – lots of reps pulsing & singles

• Curl & tricep overhead extensions (4 reps) then add a back lunge back (do tricep extension whilst in lunge position) – two 12# dumbbells – 8 reps of lunge version

• Straight arm plank crossovers (hands on step, slide 1 leg out to side then across under the body & out / repeat on other leg) – Step & two gliding devices – 8 sets

Round 4

• Lateral hops – one 10# dumbbell (held horizontally in hands) – 2 sets of 20 reps

• Static lunges – two 15# dumbbells - 24 reps

• Sumo squat & upright row – two 15# dumbbells – 4 sets of 8 reps

• Walking down-up planks & alternating knee-ins (in straight arm plank with hands on step, walk down to elbows & back up then bring in one foot under body & back out then other leg. Start on the other side) – step, mat & two gliding devices – 8 sets

Round 5

• Air squats / pop squats – 6 sets

• Side slide lunge – one 15# dumbbell & one gliding device – 7 sets of 1x 2/2 & 2x singles

• Tricep dips with leg extended & jump switch to other side – step – 2 sets of 32 reps (in 4’s, 2’s & singles)

• Standing squat & knee twist – one 10# dumbbell – 28 reps

Round 6

• Lateral skates – 42 reps

• Marching sumo – one 15# dumbbell – 2 sets - 32 reps each way

• Tricep push-ups off step – step – lots of reps of different tempos

• Mermaids – mat & one gliding device – 8 reps 2/2 count & 8 reps slightly faster (repeat on other side)

The workout ends with a 2:30 minute cool down and stretch.

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If you enjoyed this workout, check out my review of Cathe Live: Bootcamp Strong - HERE.

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