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Cathe Live Review: Body Works (#135)

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Cathe Live Review: Body Works (#135)


Body Works is a fun, total body cardio and strength workout.


This workout was actually not quite as tough as I was expecting. It starts out strong with lots of high impact cardio intervals mixed with metabolic strength exercises but as the workout goes on the intensity eases off. I still got a good workout but just not as challenging as I was hoping for.


The routine is a mix of cardio intervals and strength work using dumbbells, resistance tubing and a gliding device. There is lots of variety and Cathe does manage to hit every muscle group at least once. The cardio moves are straight forward, mainly high impact, intervals that get the heart rate up nicely. You usually do two sets of each and two intervals in a row before moving onto the strength work.


The strength moves are often compound, using both upper and lower, so the workout is pretty metabolic. The rest periods are also not too long but do get a little longer as the workout progresses. The strength work is not too high rep, except the band work although even that wasn’t quite as brutal as Cathe sometimes does. However, for most exercises you do multiple sets so you will start to feel the work. Cathe used slightly lighter weights and as many of the exercises, which use the dumbbells, are fairly fast paced this generally worked quite well for me. I did increase on a few though, shown below. I also modified some of the band work to use dumbbells instead as, for example, my band is not long enough to do overhead tricep extensions and I find some moves more awkward with the band.


The workout ends with a short core section on the floor, along with T-Band pulls for the back. This is a nice mix of different core exercises that worked my midsection well.

Overall, a good cardio and strength workout that works a little bit of everything.


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


The Workout


Body Works is a cardio and strength workout that ends with a short core section on the floor.


What You Need to Know

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


The Moves


Body Works is 55 minutes long and originally aired on 2nd February 2017 (#135). The workout starts with a 6 minute warm-up, before a quick water break and then moving into the first cardio interval. You will need to ensure that your equipment is handy, as you will be moving quickly from one thing to the next. Cardio intervals shown in bold italics below.


  • Snowboards – 2 sets of 16 reps

  • Split lunge jumps (change legs after 4 jumps) – 2 sets of 6 reps

  • Slide back lunge & 1 arm sweeper curl - one 10# DB (I used 1x 12) & one gliding device – 16 reps

  • Front raise - one 10# DB (I used 1x 12) – 10 reps

  • Slide back lunge & 1 arm sweeper curl (other side) - one 10# DB (I used 1x 12) & one gliding device – 16 reps

  • Front raise - one 10# DB (I used 1x 12) – 14 reps

  • Bicep curls – resistance tubing (I used two 12# Dbs instead) – 8 reps & 14 reps

  • Bicep curls – two 5# Dbs & resistance tubing (I used two 15# Dbs only) – 10 reps & 16x pulses ½ way

  • Squat digs / lateral apple pickers – 32 reps (16 of each) & 16 reps (8 of each)

  • 4 Jacks & 4 air jacks – 2 sets of 4 reps

  • Squat press – two 10# DBs – 16 reps

  • Alternating overhead press – two 10# DBs – 2 sets of 16 reps

  • Sliding crossback lunges - one 10# DB (I used 1x 15) & one gliding device – 4x 7 pulses, 4x 3 pulses & 8x singles each side

  • Tricep kickbacks – resistance tubing – 32 pulses

  • Overhead tricep extensions – resistance tubing (I used two 10# Dbs only) – 5 reps

  • Tricep kickbacks – resistance tubing – 24 pulses

  • Overhead tricep extensions – resistance tubing (I used two 12# Dbs only) – 8 reps

  • Jacks – 8 reps

  • High/low punches to side (jumping) – 32 reps each side

  • Lateral sumo squat hops – 32 reps & 24 reps

  • Plie squats & upright rows – two 12# Dbs – 27 reps

  • Narrow grip band pulls – resistance tubing – 96 pulses

  • Straight arm circles (out to the side) – resistance tubing– 12 reps & 8 reps (other direction)

  • Lateral raises – resistance tubing – 16 reps

  • Narrow grip band pulls – resistance tubing – 24 pulses

  • Straight arm circles (out to the side) – resistance tubing– 4 reps & 4 reps (other direction)

  • Lateral raises – resistance tubing – 20 reps

  • Plie jacks – resistance loop (around ankles) – 3 sets of 16 reps

  • Jump forward / back & quarter turn jump - resistance loop (around ankles) – 2 sets of 6 reps

  • 4 Tap outs / 4 jacks – resistance loop (around ankles) – 6 sets

  • Lateral walks (4 steps to each side) / jacks – resistance loop (around ankles) – 4 sets & 16x jacks, 4 sets & 16x jacks

  • 1 Arm bicep curl (band under 1 foot & both handles held in 1 hand) – resistance tubing (I used 1x 12# Db instead) – 14 reps, 24 pulses ½ way & 2 reps (1st side). 16 reps, 39 pulses ½ way & 2 reps (2nd side)

  • 3 Lateral hops & 1 tuck jump / 3 lateral hops & 1 jack – 2 sets (4 w/ tuck & 4 w/ jack)

  • Lateral skates (over mat) – 32 reps & 40 reps

  • Sliding warrior lunges / sweeper lunge – one gliding device – 4x warrior & 32x sweeper each side

  • Tricep push-ups on knees – mat – 8 reps

  • Push-ups on toes – mat – 10 reps

  • Elbow plank marches - mat – 24 reps

  • Tricep push-ups on knees – mat – 6 reps

  • Push-ups on toes – mat – 10 reps

  • Elbow plank swimmer strokes (swim arms) / elbow plank hold / elbow plank jog knees (tapping knees to floor) – mat – 8x swim, hold & 16x jog

  • Seated T-band pulls – resistance tubing & mat – 16x singles & 12x 3 pulses

  • Bike manoeuvre – mat – 30 reps

  • Seated 1 arm V-Ups (lying on side of one cheek, raise & lower straight legs towards 1 arm) / seated 1 arm knee-ins (bring knees in towards 1 arm & out) – mat – 6x straight legs & 8x bent knees (1st side) & 8x straight legs & 8x bent knees (2ndside)

  • Reverse crunches – mat – 64 reps


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


Take Action

Try it today! Find out more about how to subscribe and to check out all of my Cathe Live Reviews - click HERE.


If you liked this workout, check out my review of Cathe Live: You Bet Your Bootcamp (#242) – HERE.


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