Cathe Live Review: Body Blast Bootcamp (#131)

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Cathe Live Review: Body Blast Bootcamp (#131)

Body Blast Bootcamp is a cardio and strength circuit workout using the step. This routine is based on Cathe's Strong & Sweaty Bootcamp DVD and includes many of the same exercises.

The workout is structured into six rounds. Each round has one cardio step blast and three or four strength exercises. The cardio intervals are all straightforward blasts so no choreography to worry about. These are a little less intense than Cathe’s usual, as even though you do multiple sets for each move, you get more breaks in between. So you get a breather after each set and this keeps it a little more intermediate. I liked these blasts more than some of Cathe’s other step workouts, as there is less jumping directly onto and off the step. It has more power 15’s, swim lunges and plunge lunges instead.

The strength work is a mix of lower body, upper body and compound moves, which really help to keep the heart rate a little higher, as they are more metabolic. Many of these moves also use the step, which gives it more of a cardio effect and increases the challenge a little more. For many of the exercises you do multiple sets, of the moves, or do supersets (two moves back to back) that you then repeat. Cathe does hit all of the major muscle groups although the back is only hit through rear delt flys. In addition, there is no specific core work in this one but the core acts as supporting muscle groups for many of the moves, including those on the step. I found it was a nice mix of different exercises and I felt well worked by the end.

(One thing to note, when Cathe is explaining in Round 6 about the squat lunge combo, the camera unfortunately is not on her at all and even when the move starts it still doesn’t go back to her, which is a little odd. It does eventually move back but you have to rely on seeing what the class is doing to start this move).

Overall, an effective, step cardio and strength workout – it’s not the toughest routine but it gets the job done.

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The Workout

Body Blast Bootcamp is a cardio and strength workout consisting of six rounds of one cardio step blast and several strength moves.

What You Need to Know

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

The Moves

Body Blast Bootcamp is 52 minutes long and originally aired on 5th January 2017 (#131). The workout starts with a 4:30 minute warm-up, before moving into the first step cardio interval. The step, with two risers on each side, is set up horizontally in front of you at the start of the workout. The step height does not change during the routine. You will need space behind and to the side of your step. Cardio intervals shown in bold italics below.

Round 1

• Straddle jumps – step – 3 sets of 8 reps

• 1 Leg abduction & 1 arm front swing - one 8# Db (I used 1x 10) & step – 16 reps each side

• Squat toss (squat & transfer Db from hand to hand) - one 10# Db – 3 sets of 16 reps

• Squat thrust & 2 incline push-ups (hands on step) – step – 11 reps

Round 2

• Wide box jump & plyo jack – step – 8 sets, 4 sets & 4 sets

• 1 Arm clean & press (squat w db at shoulder, pivot & stand w 1 arm O/H press) – one 10# Db – 12 reps & 8 reps each side

• Side-to-side toss lunges - one 10# Db (I used 1x 12)– 8x doubles & 8x singles. 41 reps

• Squat & bicep curl / standing bicep curls - two 10# Dbs (I used 12’s) – 4x singles, 8x 3 pulses (squat), 8x singles, 8x curl only & 4x singles

Round 3

• Plunge lunges – step – 2 sets of 32 reps

• Lunge (onto step) & 1 arm lateral raise x3 - one 8# Db & step – 6 sets (of 3 raises)

• Lunge & double arm lateral raise – two 5# Dbs & step – 6x 3’s & 6x singles

• Lateral plie walks – two 10# Dbs (I used 12’s) – 4 sets

• Lateral plie walks – two 12# Dbs – 6 sets

• Single leg deadlift & 2 front raises (Db held horizontally between hands) / front raise - one 12# Db (I used 1x 15) – 4 sets on each side & 4 sets front raise only (1x 2/2 & 2x singles)

Round 4

• Uneven squats over step (double pulsing) - one 12# Db & step – 24 reps

• Uneven squats over step (singles) - one 8# Db (I used 1x 10) & step – 32 reps

• Static lunge & 1arm overhead tricep extension - one 8# Db – lots of reps (singles & 3 pulses)

• Crossback lunges - one 15# Db – 4x 7 pulses, 4x 3 pulses, 8x singles, 8x singles (1 side) & 8x singles (other side)

• Tricep dips / incline push-ups – step – 34x dip & 8x push-up

• Tricep dips / incline push-ups – step – 16x dip & 8x push-up

• Tricep dips / incline push-ups – step – 8x dip & 4x push-up

Round 5

• Power 15’s / power 7’s – step – 2 sets of each

• Sumo squat drop / tricep extension combo – two 10# Dbs – 8 sets

• Elevated lunges (back foot on step) – two 12# Dbs & step – 4 sets (4x singles & 1x 7 pulses) each side

• Soldier planks (hands on step & feet on floor; alternate raising opposite arm & leg straight out) / tricep push-ups – step – 16x soldier & 4x tricep

Round 6

• Swim lunges & peak lunges – step – 32 reps & 48 reps

• Rear delt flys / overhead press – two 10# Dbs – 3 sets (8 reps of each)

• Squat lunge combo (punching arm across to side when lunging) – two 5# Dbs – 8 reps, 8, reps & 12 reps

• 1 leg abduction & 1 arm upright row – one 10# Db & step – 16 reps each side

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: Blazing Bootcamp (#252) – HERE.

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