Cathe Live Review: Bootcamp Blast & Burn (#205)
Bootcamp Blast & Burn is a cardio and strength workout set up in rounds. This was a good workout that had me feeling the work and breathing harder. It’s not the most intense of Cathe’s bootcamp workouts but it did provide a nice challenge.
The workout consists of a number of rounds, each of which includes a cardio blast, using the step, and a mix of lower, upper and core exercises. The cardio blasts are straight forward intervals – so no choreography here and they are all familiar moves from Cathe’s previous bootcamp workouts. The blasts are done for a reasonable period of time – just enough to get you breathing without completely wiping you out. Also the whole workout is pretty metabolic, as you move quickly from one thing to the next, so my heart rate stayed pretty elevated throughout.
The strength exercises are a mix of compound and isolation exercises. They are generally not too high rep although there are a few exceptions to this – lying tricep extensions in particular. Cathe used lighter and more moderate weights for this routine. I increased on a few moves and probably would go heavier on a few more next time. This is definitely not a comprehensive strength routine but did provide some light toning for the muscles. However, there is just not enough reps or sets of different exercises to really challenge your body.
Some of the rounds include core moves and all of these use the gliding device to increase the intensity of these moves. Many are actually cardio moves too, such as, sliding mountain climbers.
The final round is pure cardio. This is the ‘Blast’ from the title, according to Cathe. So you repeat each of the previous cardio step blasts one after the other. However, you do get a little break in between each blast so it’s not too tough but it still had me breathing hard in places.
Overall, this was a nice bootcamp style workout that will get your heart rate up and provides some light toning for the whole body. The workout flew by and it is one I will be returning to.
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The Workout
Bootcamp Blast & Burn is a cardio and strength workout consisting of 6 rounds. The first five rounds each include a cardio blast on the step and a mix of lower, upper and or core. The sixth round is pure cardio – repeating each of the cardio step blasts one after the other. Cathe uses a full size step, with two risers on each side, light to moderate dumbbells and two gliding devices for this routine.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Bootcamp Blast & Burn is 44 minutes and originally aired on 12th July 2018 (#205). The workout starts with a 5:30 minute warm-up before moving into the first round. The step, with two risers on each side, is set up horizontally in front of at the start of the workout. You will need to ensure you have space all around the step, as you will be using it for both cardio and strength moves. The step remains at 8” throughout the routine. Cardio moves are shown in bold italics below.
Round 1
Plunge lunges – step – 40 reps
Squat off side of step – one 15# dumbbell & step – 16 reps each side
1 Arm clean & press – one 10# dumbbell (I used 1x12) - 16 reps each side
Crossback lunge with bicep curls – two 10# dumbbells – 18 reps
Wide slide mountain climbers – two gliding devices & step – 32 reps
Round 2
Fast feet shuffle moving round the step – step – 32 reps
Slide back lunges – two 10# dumbbells & one gliding device – 22 reps
Leg abduction & 1 arm front raise – one 10# dumbbell & step – 16 reps each side
Lateral raises – two 8# dumbbells – 2 sets of 8x 1 arm & 8x both
Gliding mountain climbers – two gliding devices & step – 40 reps
Round 3
Wide box jump & plyo jacks – step – 8 sets
Pulsing walking lunge & plie squats – two 10# dumbbells – 6 sets
Tricep dips (jumping & kicking out alternating legs) – step – 52 reps
Seated tricep overhead extensions – two 10# dumbbells & step – 12 reps
Incline push-ups – step – 3 sets of 8 reps
Round 4
Straddle jump down, jump forward & back – step – 10 sets
Alternating side lunges – two 10# dumbbells – 28 reps
Rear delt flys – two 10# dumbbells – 4x singles, 2x 3 reps & 2x 7 reps
Pullovers – two 12# dumbbells (I used 15’s) & step – 12 reps
Squat thrust & plank push-ups – two gliding devices – 8 sets
Round 5
3 Power turns & rock back – step – 8 reps each side
Side slide lunge – one 15# dumbbell & one gliding device – 24 reps (slow & fast)
Crazy 8’s bicep curls – two 12# dumbbells (1st set) & two 10# dumbbells (2nd set. I stayed with 12’s) – 2 sets of 24 reps
Lying tricep extensions – two 8# dumbbells (I used 10’s) & step – lots of reps (partials, low ends etc)
Chest flys with leg extensions – two 12# dumbbells (I used 15’s) & step – 18 reps
Round 6
Plunge lunges – step – 32 reps
Fast feet shuffle – step – 32 reps
Wide box jumps & plyo jacks – step – 8 sets
Straddle jump down, jump forward & back – step – 8 sets
3 Power turns & rock back – step – 7 sets each side
The workout ends with a 3 minute cool down and stretch.
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