Cathe Live Review: Bootcamp Blast Off (#92)
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Cathe Live Review: Bootcamp Blast Off (#92)
Bootcamp Blast Off is a really fun, feel good, bootcamp workout. It’s not the most intense routine but it just worked me nicely and provided some good cardio.
The workout consists of seven rounds of one cardio interval, one compound, one lower body and one upper body move. This combination means the workout is pretty metabolic throughout and the heart rate stays a little more elevated.
The cardio intervals are not as tough as some of Cathe’s. For me today this was perfect, as I wasn’t feeling great and the fact that there are no burpees, air jacks or tuck jumps was just wonderful! There is one set of snow angel jacks / front kicks but Cathe only does 8 reps and then 4 reps of these, which is much less than usual. Some of the cardio moves are done for a longer set and then not repeated and others are done for shorter sets and then repeated once more. These provided some nice cardio without going all out.
The strength moves are a really nice mix of different moves and some are reasonably high rep. However, there are a variety of different rep counts and patterns so this keeps it more interesting. Cathe uses both lighter and heavier weights than she usually does for the different exercises so it may take a run through for you to get exactly what you need. For example, she only used 8 pounds for walking lunges but used 12’s for the sumo squat drop & tricep extension combo. Many of the exercises I stayed the same but I did increase on a few. The upper body work focused more on the biceps, triceps and shoulders though, as the chest and back were not really hit. There was also no specific core work, in this routine, however you are engaging your core with all of the strength work and particularly the compound moves.
(Cathe did have a few issues with the music, in this one, as it stopped during one of the drills, Line Taps, and she had to finish the interval without music. At the end of Round 7 it also stopped again so she finishes out tricep kickbacks without it, before resetting it for the cool down).
Overall, this is a highly enjoyable, fairly express style bootcamp workout that provides a nice challenge without really wearing you out.
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Bootcamp Blast Off is a cardio and strength workout set up in seven rounds of cardio, compound, lower and upper body strength moves.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
Bootcamp Blast Off is 44 minutes long and originally aired on 10th March 2016 (#92). The workout starts with a 4 minute warm-up before moving into the first cardio drill. Cardio intervals are shown in bold italics below.
High/low punches (jumping) – 32 reps each side
Squat press – two 8# Dbs – 19 reps & 4x 3 pulses
Static Lunges – one 15# Db - 16 reps each side
Bicep curls – two 12# Dbs (I used 15’s) – 16 reps
Snow angel jacks & 2 front kicks – 8 sets & 4 sets
Forward leaning lunge & rear delt fly – two 8# Dbs– 12 reps
Marching sumo squats (in place & moving forward & back) - one 12# Db (I used 1x 15) – 56 reps
Overhead tricep extensions - two 12# Dbs – 14 reps
Plyo jacks – 16 reps & 8 reps
Side lunge & front swing into tree pose - one 8# Db (I used 1x 12) – 8 reps each side
Crossback lunges – one 15# Db– 4x 7 pulses, 4x 3 pulses & 8x singles (on one side), 8x singles (on other side)
Front arc raises / front raises (palms facing down) / lateral raises – two 5# Dbs – 14x arc, 2 sets front raise (4x 1 arm front & 4x both arms) & 2 sets lateral raise (4x lat & 1x 3.5’s)
Power Scissors / touch down jacks – 34 reps / 16 reps
Rear lunges & 1 arm hammer curls (3 curls) / rear lunge, curl & overhead press – two 10# Dbs – 6x 1 arm hammer, 4x 1 arm curl press & 8x curl press (both arms)
Diagonal front lunges – two 10# Dbs (I used 12’s) - 10 reps each side
Rear delt flys – two 12# Dbs (I used 10’s) - 3 sets of 10 reps
Ice breakers – 40 reps
Alternating rear lunges & overhead tricep extensions - two 10# Dbs – 10 reps (fast)
Walking lunges & plie pulses – two 8# Dbs (I used 10’s) – 4 sets
Upright rows – two 12# Dbs - 28 reps
Line taps – 28 reps & 16 reps
(Jumping jacks – 24 reps – as Cathe re-starts the music)
Lunge down & overhead press combo (lunge down to side then stand & overhead press, lunge down to other side) – two 10# Dbs (I used 12’s) – 12 reps
Step out squats - one 10# Db (I used 1x15) – 8 sets each side
Hammer curls / sweeper curls – two 12# Dbs (I used 15’s) – 16x alternating 1 arm, 4x both, 4x sweeper & 4x hammer (both)
Long reach lunges – 48 reps
Sumo squat drop & tricep extension combo – two 12# Dbs– 7 sets
Deadlifts – two 15# Dbs (I used 20’s) – 9 reps
Single leg deadlifts – one 15# Db (I used 1x 20) – 8 reps each side
Tricep kickbacks – two 12# Dbs – 16 reps
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: Spooktacular Boo-tcamp (#271) – HERE.
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