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Cathe Live Review: Boxing, Hiit Blasts & Core (#113)

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Cathe Live: Boxing Hiit Blasts & Core

Cathe Live Review: Boxing, Hiit Blasts & Core (#113)

Boxing, Hiit Blasts & Core is a fun and fairly intense cardio boxing, Hiit and core workout. I loved this routine and the time just flew by.

The workout starts with approx. 20 minutes of cardio boxing. This section is mainly cardio blasts mixed with boxing. This was pretty intense, in places, and almost felt like we had started some of the Hiit drills here. Many of the cardio blasts are boxing inspired and the other moves are mainly punching drills, although there were a few front kicks mixed in. There is no real choreography here it is all just straight forward moves. Cathe and class wore boxing gloves (I wore wrist weights) for this class and this felt like a good way to increase the intensity a little more. This was such a fun section that I was a little disappointed that it ended so soon.

The next section is high intensity interval training (Hiit). The Hiit blasts are just a series of straight forward, high intensity moves with short breaks in between. Cathe’s idea, apparently, was to do pairs of one high impact and one low impact blast. However, most of the moves she does high impact anyway but you could easily modify to lower impact, if you prefer. This was a nice little cardio segment that got my heart rate up a little more although I will say it stayed pretty elevated throughout the whole workout. Most of the Hiit moves are only done for one set unless you need to repeat them on the other side of the body. However there are a few, including snowboards, where you do two sets. There are twelve Hiits in total and none of the sets are done too long – they get you breathing a little harder but are not completely all out.

The workout ends with a tough core section, which I really felt, as there is no rest at all between the exercises – you just keep going! Fourteen different moves, one after the other, and most of them are fairly tough moves too. By the time we got to the seated V-Ups, my core muscles were seriously protesting but you just have to push through a few more exercises and then you are done. This was a really effective way to round out this routine.

Overall, this is a fun and effective cardio workout with a tough core section at the end. This is a great cardio challenge that will get you moving but will not have you feeling completely wiped out by the end. This is also a great workout to do when you are travelling are you need minimal or no equipment (if you skip the gloves).

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

The Workout

Boxing, Hiit Blasts & Core is pure cardio boxing and Hiit workout that ends with a tough core section. Cathe wore boxing gloves for this routine and I used wrist weights. However, if you don’t have either you could easily do this with no equipment.

What You Need to Know

What you need to know: Instructor: Cathe Friedrich. Length: 48 mins. Equipment needed: Boxing gloves (or wrist weights) & a mat. Fun Factor: 4/5. Sweat Factor: 4/5. Coordination: 2/5

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

The Moves

Boxing, Hiit Blasts & Core is 48 minutes long and originally aired on 11th August 2016 (#113). The workout starts with an 8:30 minute (best guess) warm-up of cardio boxing that continues straight into more cardio boxing & blasts. Cathe and class already have their boxing gloves on at the start of the workout. The main moves are shown below.

Cardio Boxing & Blasts


  • Air squats

  • 2 Jabs & 1 cross / slip, upper cut

  • Pop squats

  • 2 Jabs & 1 cross / slip, upper cut (other side)

  • Hi-lo punches (jumping) / flurry upper cuts

  • Squat & front kick

  • Hang squats (squat & knee lift)

  • 2 Punches down, open & attack

  • Upper cuts / flurry uppercuts / jump forward & back, 2 attacks

  • 5 Fast punches & jump turn to other side

  • Fast front punches

  • Jack & jab / jack & front kick

  • Pull & pound

  • Jack & jab / jack & front kick

  • Jabs (moving up & down in plie squat)

  • Hammer punches

Quick water break & take off your gloves at 21:05 minutes

Hiit Blasts at 21:35 minutes

  • Grapevine, tap & 6 power scissors – 11 sets

  • Squat digs (turning after every 4 reps) – 16 reps & 24 reps

  • Plyo jacks – 2 sets of 8 reps

  • Touch down jacks & 2 jump ropes – 16 reps

  • 4 Jacks / 4 air jacks – 5 sets

  • Fred Astaire’s – 32 reps

Fred Astaire's

  • Frog jumps (forward & back) w quarter turn jumps (alternating sides) – 10 sets

  • Long reach lunges – 32 reps

  • Snowboards – 2 sets of 16 reps

  • 3 Rope climbs & 1 attack – 7 sets on each side

  • 3 Wide travelling squat jumps forward, jump to turn – 8 sets

  • Puddle jumpers / lateral skates – 32 reps

Quick water break & stretch at 34:15 minutes. Get out your mat for core.

Core on the mat at 36:30 minutes

  • Pulsing crunches (with arms behind head or reaching for ankles) - mat

  • Rope climbs - mat

  • Crunches (knees bent and raised) - mat

  • L position crunches (lying on back with one leg raised straight to ceiling, the other extended straight out a few inches off the floor; crunch up & pulse hands toward thighs once, then twice, then 3x, then 4x) - mat

L Position Crunches

  • Reverse crunches (knees bent. Do 1 pulse, 2x then 3x & 4x) - mat

  • Full reverse crunches (legs straight & lifting feet to ceiling) - mat

  • Leg chasers (push 1 leg out as you crunch up) - mat

  • Oblique crunches / pulses (lying on back with legs to one side then crunch straight up) - mat

Oblique Crunches

  • Crunches (knees bent & feet on floor) - mat

  • Butterfly sit-ups (legs in butterfly position, do a full sit-up with arms straight overhead) - mat

  • Seated V-Ups – legs only (lying on side of one cheek, raise & lower straight legs) - mat

  • Elbow plank hold - mat

  • Straight arm plank knee-ins – mat

  • Supermans - mat


The workout ends with a 2 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: Cardio Hiit Plus Core – HERE.

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