Cathe Live Review: Blast, Barre & Bands (#77)
Blast, Barre & Bands is a really fun and unique cardio and strength workout. I absolutely loved this one and it is so different from any of Cathe’s other Live routines that the time just flew by. It isn’t the most intense workout but I felt well worked by the end.
The routine consists of five circuits. Each circuit has two or three cardio intervals, a compound move, a lower body move using a chair (barre) and two or three moves for upper body. This format provides so much variety and a great way to challenge the body in different ways.
The cardio moves are all high impact intervals, such as, snowboards or snow angel jacks. They are not too high rep and with the exception of the last cardio move they are not repeated. I really like this format, as even if some of the moves are tough, there is no dread factor as you know you don’t have to do them again. These nicely got my heart rate up without completely exhausting me.
The compound moves are low impact cardio moves using your own body weight or light dumbbells (Cathe used 5 pounds). You then move into a barre move for the lower body. Cathe and class use a chair, which is great as it means there is no down time to get out the ballet barres. These moves are generally not too high rep but serve more as a recovery move. However, the high & tight moves, I did start to really feel as they are slightly higher rep.
The final moves, in each circuit, are for the upper body and use the resistance tubing, on its own, or combine it with the light dumbbells. (I did substitute just dumbbells for a few moves and these are shown below). These are excellent exercises and are fairly high rep, particularly those using the tubing on its own, as for example, you 158 reps of the narrow grip band pulls! This is then compounded by going straight into shoulder circles and front raises. I also found the push-up / posture pull combo fairly challenging and was definitely feeling the last set. The back is the only muscle group that doesn’t get much specific work, as it’s only T-band pulls at the end, but it is still a good total body workout that I loved.
Overall, this is an excellent, high energy cardio and strength workout that provides a different and fun total body challenge.
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The Workout
Blast, Barre & Bands is a cardio and strength workout consisting of five circuits. Each circuit includes 2-3 cardio moves, one compound, one lower body (using the chair) and a few upper body exercises using the band and light dumbbells.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Blast, Barre & Bands is 56 minutes long and originally aired on 19th November 2015 (#77). The workout starts with a 4:30 minute warm-up, before a quick water break and then moving into the first cardio interval. Cardio moves shown in bold italics below. You will need to ensure that you have all of your equipment handy.
Circuit 1
Snowboards – 24 reps
Grapevine & 6 power scissors – 6 sets
Pivoting apple pickers – 32 reps
Squats & jab w/ knee lift – two 5# Dbs – 24 reps
Barre: High hip lifts – chair – 64 reps (1st side) & 72 reps (2nd side)
Bicep curls – two 5# Dbs & resistance tubing (I used 2x 12# Dbs only) – 33 reps
1 Arm bicep curls (holding both handles in one hand) – resistance tubing (I used 1x 15# Db) – 9 reps (1st side) & 10 reps (2ndside)
Circuit 2
Plyo jacks – 16 reps
High/ low punches (jumping) - 16 each side
Jump forward, two hops back, squat jack & two hops – 12 sets
Pivoting sumo squats - two 5# Dbs – 20 reps & 8 reps (w/ 2 jumps)
Barre: High & tight (feet together) – chair – 48x pulses & 8x singles
Overhead tricep extensions – resistance tubing (I used 2x 12# Dbs only) – 8x singles, 14x pulse & 4x singles
Bent over tricep kickbacks – resistance tubing– 20 reps
Bent over tricep kickbacks (palms will face your thighs) – resistance tubing – 10 reps & 2x 7 pulses
Circuit 3 (fitness mat on the floor)
High reaching pop squats – mat – 16 reps
Jump shot & 6 knee repeater – mat – 8 sets
Shuffle, shuffle, drop – mat – 16 reps
Air squats – 48 reps
Barre: Standing outer thigh raises (side leg lifts) – chair – 32 reps (toe pointed) & 32 reps (flexed) each side
Push-ups / posture pulls – mat & resistance tubing – 16x push-up & 12x pull. 12x push-up & 14x pull. 10x push-up & 8x pull
Circuit 4
Snow angel jacks – 12 reps
3 rope climbs & 1 elbow strike - 6 reps on each side
Squat kick, squat lunge - two 5# Dbs - 8 reps each side
Barre: High & tight in second position (toes out & heels together) – chair – 2 sets of 32 pulses & 1 set of 40 pulses
Upright row - two 5# Dbs & resistance tubing (I used 2x 12# Dbs only) – 16 reps
Narrow grip band pulls – resistance tubing – 158 reps
Shoulder circles (4x low, medium & high) – two 5# Dbs – 2 sets
Front raise – two 5# Dbs – 28x 1 arm (alternating) & 8x both arms
Circuit 5
Quarter turn jumps - one 5# Db – 16 reps
Explosive side to side lunges - two 5# Dbs – 16 reps
Lateral bunny hops - one #5 Db – 2 sets of 16 reps
Side lunge abductions x3 – two 5# Dbs – 8 sets
Barre: Calf raises – chair – 8x singles, 16x 1 leg, 16x other leg, 16x singles, 54x push down, 16x singles, 31x pushing up & 8x singles
Bent over straight arm press – resistance tubing– 54 reps
Seated T-band pulls – resistance tubing & mat – 20 reps & 4x 7 pulses
The workout ends with a 3:30 minute cool down and stretch. I added on a few extra stretches for upper body at the end.
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If you liked this workout, check out my review of Cathe Live: Bands & Bodyweight Travel Workout (#150) – HERE.
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