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Cathe Live Review: Bands & Bodyweight Travel Workout (#150)

Cathe Live: Bands & Bodyweight Travel Workout

Cathe Live Review: Bands & Bodyweight Travel Workout (#150)

Bands & Bodyweight Travel Workout is a cardio and strength workout set up in rounds. This was a really good cardio challenge and I enjoyed it. As the title says it is also great for travel as you just need resistance bands for this routine.

The workout is a mix of cardio and higher rep muscle endurance exercises. Each round consists of two cardio drills, some of which also use the resistance loop or band. These are then followed by a few strength exercises for lower, upper and / or core. Many of these are compound moves and some have a good cardio effect too. This really helps to keep the heart rate up throughout and I was pretty drenched by the end.

The cardio moves are generally straight forward plyometric type moves and are done for just the right amount of time to get you breathing a little harder without exhausting you. You don’t repeat any of the drills so there is lots of variety here and I really enjoyed these moves.

The strength work is generally all high rep with various rep patterns, including lots of pulsing. These exercises are either using your own bodyweight or using added resistance with loops, bands or tubing. You will definitely be feeling some of these and it gave my body a different kind of challenge than just using dumbbells. The shoulder pumps, with the loop around the wrists, was as usual absolutely brutal! Some of the moves though I felt were a little awkward, for example, the bicep curl / overhead press move with the band. I find these very difficult with my band so I just substituted dumbbells here instead.

Overall, this is a fun and different workout that was very varied and just flew by. It’s always good to work your body in different ways and this was a nice cardio and strength challenge without using heavy weights. As mentioned, it’s also a great one for travel – as it requires very little equipment.

(For more information about Cathe Live, how to sign up & to see all of my Cathe Live reviews, click HERE).

The Workout

Bands & Bodyweight Travel Workout is cardio and strength workout consisting of seven rounds. Each round includes two cardio drills and a number of strength moves for lower, upper and core. Cathe used a medium tension resistance loop, band and tubing. As I don’t like using the tubing, I used the band and loop only and had no issues.

What You Need to Know

What you need to know: Instructor: Cathe Friedrich. Length: 59 mins. Equipment needed: A medium tensions resistance band, tubing & loop & a mat (I also used two 10# dumbbells). Optional: Lifting gloves. Fun Factor: 4/5. Sweat Factor: 4/5. Coordination: 1/5

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

The Moves

Bands & Bodyweight Travel Workout is 59 minutes long and originally aired on 25th May 2017 (#150). The workout starts with a 4:30 minute warm-up before moving straight into the first cardio drill. Cardio moves shown in bold italics below. All of the resistance band exercises below are high rep with varying rep patterns (pulsing etc).

Round 1

  • Plyo jacks – 24 reps

  • Fast scissors over band – 12 sets of 4 reps

  • Forward leaning lunges – 30 reps

  • Bicep curls (both feet on band) – resistance band – 4 reps & 28x pulses

  • 2 bicep curls / 1 overhead press - resistance band (I used two 10# dumbbells) – 4 sets

  • 1 bicep curl / 3 overhead press - resistance band (I used two 10# dumbbells) – 5 sets

  • 1 bicep curl / 1 overhead press - resistance band (I used two 10# dumbbells) – 4 sets

  • Bicep curls – resistance band – 30x pulses

  • Elbow plank & rotate to side plank (alternating sides) – mat – 16 reps

Round 2

  • Line taps – 56 reps

  • Lateral hops down the band x4 then jog back – 9 sets

  • Plie pulses & small hops / plie pulses with heel raises – lots of reps

  • Push-ups – mat - 20 reps (down 3 / up 1 then singles)

  • Russian twists – resistance band & mat

Russian twists

Round 3

  • Plie jacks – 4 sets of 7 reps

  • Travel twisting hops / jacks – 6 sets

  • Squat kick, squat lunge – 8 reps, 8x squats & 8 reps (other side)

  • Shoulder circles – resistance tubing – 32 reps

  • Upright rows – resistance tubing – 8 reps

  • Shoulder circles the other way – resistance tubing – 32 reps

  • Wide upright rows – resistance tubing – 10 reps

  • 1 leg sit-ups (straight arms with loop around hands & sit-ups raising 1 leg at a time) – resistance loop – 28 reps

Round 4

  • Jump forward, back and 2 attacks – 8 sets

  • Jacks and scissors – 2 sets

  • Pendulum lunges pulsing forward and back – 5 sets of 4’s, 4 sets of 2’s & 8x singles

  • Tricep kickbacks (straight arms & bent arms) – resistance tubing – lots of reps (pulsing & singles)

  • Leg thrusters – mat – 28 reps & 32 reps

Tricep Kickbacks

Round 5

  • 4 jacks / 4 air jacks – 4 sets

  • Lateral skates – resistance band – 64 reps

  • Side squats with posture pulls with loop & band – resistance band & loop – 24 reps

  • Shoulder pumps (loop around wrists & pulling arms apart) – resistance loop – lots of reps

  • Reverse crunches (band over legs) – resistance band

Round 6

  • T-jumps – 6 sets

  • Shuffle, shuffle, drop – 20 reps

  • W curls – resistance band – 8 reps & 16x pulses

  • 1 arm bicep curl – resistance band – 16 reps each side

  • Tricep push-ups – mat – 8 reps (on toes) & 2 sets of 4x partials (on knees)

  • Side plank clam extensions – mat – 20 reps each side

W Curls

Round 7

  • High reaching pop squats (2 & 10 o'clock) – resistance loop – 12 reps & 16 reps

  • 4 reaching tap outs / jacks / jump rope – 4 sets

  • Side steps & walking forward / back on an angle – resistance loop

  • Outer thigh presses (lying on back, loop around ankles - legs straight up in air and pull band apart) – resistance loop – 32 reps

  • Outer thigh presses with band (same as above but with band around feet) – resistance band – 14 reps, 7x pulses & 2x 3 pulses

  • T-band pulls – resistance band & mat – 14 reps & 2x 7 pulses

  • Y-pulls – resistance band & mat – 16 reps

  • Supermans (loop around ankles & band in hands. Lie on front and pull feet and hands apart as you raise up) – resistance loop, band & mat

  • Flutter kicks (resistance loop around ankles) – resistance loop & mat


The workout ends with a very brief 2 minute cool down and stretch. Unfortunately, Cathe didn’t really stretch out the upper body so I added my own stretches on the end again.

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Jan 12, 2021

Not a "blow off" easy travel workout. If you're looking for a lighter day workout, this isnt it. I'd say it hits all muscle groups decently, and the cardio is vigorous. No burpees! Yay! I think the only "miss" in this workout is the bicep work. I definitely recommend using dumbbells. Also-- it's a little long for a travel workout. Being on the road means keeping a schedule, usually, and I will likely use this workout at home.

My Modifications: I used 10s for the bicep work. I didn't wear a loop during the scissors because scissors are hard on their own.

Overall a good sweat

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