Cathe Live Review: Bootcamp: Heavier Weights (#303)
Bootcamp: Heavier Weights is a pretty tough, cardio and strength circuit workout using the step and heavier dumbbells. This is now the fourth recent workout that Cathe has used heavier weights and again it is an excellent total body challenge. The other heavy weight routines are all pure strength workouts so it’s a nice change to have one with cardio too. The other Live heavier weight workouts are Burn Sets Live: Back, Chest & Shoulders #302 (review HERE), Burn Sets: Biceps & Triceps #304 (review HERE) and Burn Sets: Express Legs Heavy Weights #305 (review HERE)).
Now if I am being really honest, I did put off doing this workout for little longer than usual, as it just didn’t call to me like many of Cathe’s other Live workouts do! If you are a regular reader of my blog, you will know that I am not a huge fan of jumping on and off the step anymore and when I saw that Cathe was using four risers, I was even less convinced. However, having now done the workout I actually quite liked it. I only modified the first step cardio interval, wide box jumps, as jumping onto four risers was never going to happen… but the rest I used what Cathe did and they were actually all okay. So if you are worried at all - either just lower your step height throughout or just modify what you need to and give the rest a go.
The workout consists of six circuits of one step cardio interval and one exercise each for lower body, upper body and core. As Cathe has the freedom of using whatever weights she chooses, while she is alone, she used a range from 5 to 35 pounds. As with all of the heavier weight routines, I would suggest having a notepad nearby to jot down what worked and what didn’t - as the first time through is always a bit of a guessing game. I generally stuck with Cathe’s weights, except for a few moves where I went a little lighter, such as, tricep overhead extensions and pullovers, and this worked very well for me. You just need to find what works for you and will really challenge you for 12 reps, as this is generally the rep count for everything. The pace is also nice and slow so you can really heavy up, if you want to.
As mentioned, each circuit starts with a cardio interval using the step. These are definitely more challenging, using a higher step, and I felt a greater level of cardio endurance was needed to power up the move for some of them. I found the power 8’s (rather than power 7’s as they usually are), particularly, quite challenging. All of the intervals got my heart rate up and I was pretty drenched by the end of this one. Kudos to cathe though – she is a beast! How she does the box jumps, on four risers, and makes them look so easy even though she is so tiny, I have no idea! The moves are all very easy intervals and there is no real choreography. They are one or a few moves repeated for usually 12 reps but a few are higher reps, such as, straddle taps.
The strength moves are all very familiar exercises and there is nothing complex or awkward. The core moves are also strongly strength based, as they all incorporate upper body with the core move, such as, push-ups and knee to elbow or one arm plank rows.
Overall, a fantastic total body cardio and strength workout that with the right weights will really challenge you.
(For more information about Cathe Live, how to sign up & to see all of my Cathe Live reviews, click HERE).
The Workout
Bootcamp: Heavier Weights is a cardio and strength workout, consisting of six rounds of one step cardio interval and a strength move for lower body, upper body and core.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Bootcamp: Heavier Weights is 47 minutes long and originally aired on 25th June 2020 (#303). The workout starts with a 7:30 minute warm-up, before moving into the first cardio interval using the step. Cathe picks up 5 pound dumbbells towards the end of the warm-up to continue warming up the muscles. The step, with four risers on each side, is set up horizontally in front of you at the start of the workout. You will need to ensure you have space around all sides of the step for this routine. Cardio moves shown in bold italics below.
Round 1
Wide box jumps – step w/ 4 risers (I used 2 risers) – 12 reps
Squats – two 25# Dbs – 12 reps
Bench press – two 30# Dbs & step w/ 4 risers – 13 reps
Push-up (hands on step) & knee in to opposite elbow – Step w/ 4 risers – 12 reps
Round 2
Straddle taps / fast feet – step platform – 32x straddle, 8x fast feet & 24x straddle
Static lunges – two 20# Dbs – 12 reps each side
Overhead tricep extensions – one 35# Db (I used 1x 30) – 12 reps
Tricep kickbacks in straight arm plank – one 10# Db & mat – 6 sets of 4 reps (alternating sides after every 4 reps)
Round 3
Power 8’s & 8 lateral hops (on floor) – step w/ 4 risers – 4 sets
Deadlifts – two 30# Dbs – 12 reps
Pullovers – one 35# Db (I used 1x 30) & step w/ 4 risers – 12 reps
Sit-up & 2 jabs (punch across body) – two 8# Dbs & mat – 12 reps
Round 4
Straddle jump & squat thrust – step w/ 2 risers – 12 reps (fast)
Side lunges – one 20# Db – 12 reps each side
Hip hinge & deadrow – two 25# Dbs – 12 reps
Supine leg raises (lying on back w/ arms straight up to ceiling; lower & lift straight legs) – two 8# Dbs & mat – 12 reps (palms face each other) & 6 reps (palms face forward)
Round 5
Power turning squats – step w/ 2 risers – 23 reps
Crossback lunges (switching Db from 1 hand to other) – one 20# Db – 24 reps
Overhead press – two 20# Dbs (I used 15’s) – 12 reps
Standing side bend crunches – one 20# Db – 12 reps each side
Round 6
Step knee, tap down (w/ lift or jump) – step w/ 4 risers – 12 reps & 12x jacks each side
Wide stance deadlifts – two 30# Dbs – 12 reps
Bicep curls – two 20# Dbs – 12 reps
Renegade row (1 arm row in straight arm plank position – one hand on step) – one 25# Db & step w/ 4 risers – 12 reps each side
The workout ends with a 4 minute cool down and stretch.
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