Cathe Live Review: Burn It Bootcamp (#280)
Burn It Bootcamp is an intermediate level cardio and strength circuit workout using the step. This workout is partially based on Cathe’s new STEP BOSS series (review HERE) and includes a number of the step blasts from IMAX 4 (review HERE) and some of the strength exercises from PHA 3 (review HERE).
The routine consists of six rounds of one cardio step blast and three or four strength exercises. The cardio blasts are very simple moves so no choreography. They are not too high rep and can be done low or higher impact by adding a jump (which I did). For each step blast, Cathe shows an alternative on the floor, in case you don’t have a step or don’t want to use one. Five of the six step intervals are from IMAX 4 – Blast 2, 6, 7 8 and 10. Unfortunately, these are some of my least favourite ones (Heisman, lifted abductions, squat attacks etc) so this wasn’t the most enjoyable workout for me. In addition, the reps are not too high and the whole routine was far less metabolic than Cathe’s usual bootcamp workouts. This was definitely much more intermediate, both in terms of the cardio intervals and the weights Cathe used. Also there were far longer breaks, in between moves, so my heart rate never really stayed elevated for any time. Overall, I barely raised a sweat and unfortunately, didn’t really feel like I got a great workout from this one.
The strength exercises are a mix of compound moves and isolation work for the upper body and core. As mentioned, Cathe often went quite light, in her weight selections, and so I increased on a few and would probably do more so next time (if I did it again). The reps are not that high and this was definitely lighter conditioning rather than actual strength training.
(One thing to note, the warm-up, to me, felt a little short and didn’t really get me ready for cardio – however, as the first move is low impact (unless you add a jump, which I did), you are not going all out straight away).
Overall, this is a lower intensity cardio and strength workout that’s good for a lighter day. However, for me it wasn’t the most fun routine and I am not sure I will be returning to it.
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The Workout
Burn It Bootcamp is a cardio and strength workout consisting of six rounds of a cardio interval and a three or four strength exercises. Cathe used light to moderate dumbbells, a full size step with two risers on each side and a mat for this routine.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Burn It Bootcamp is 45 minutes long and originally aired on 16th January 2020 (#280). The workout starts with a fairly active 4 minute warm-up, before moving into the first step blast. The step, with two risers on each side, is set up horizontally in front of you at the start of the workout. The step height does not change throughout the routine. Cardio moves shown in bold italics below.
Round 1
Lifted abductions – step – 32 reps each side
Step-ups – two 10# Dbs (I used 12’s) & step – 16 reps each side
Lateral raises – two 5# Dbs – 22 reps, hold, 4x 1.5’s, hold & down slow 8 counts
Straddle planks (lower body) (starting in straight arm plank position with feet on step & hands on floor in front of step, then walk feet down to the floor & back up) – mat & step – 16 reps
Round 2
Swim lunges – step – 64 reps (different arm patterns)
Squat press – two 10# Dbs – 8 reps, 4 reps (w hammer curl), 4 reps (arms down towards feet & half up) & 8 reps
Bicep curls / W curls – two 10# Dbs (I used 12’s) – 4 sets (1 of each), 1x 1/3, 3 sets (1 of each), 1x 1/3, 3 sets (1 of each) & 5 sets (1x 1/3 & 1 of each)
Leg thrusters (straight & angled legs) – step – 56 reps
Round 3
Squat attacks (1 foot on step, reach up & ‘attack’ bringing arms up & down) – step - 24 reps (1st side) & 26 reps (2nd side)
Deadlift & upright row – two 12# Dbs – 4 sets (1x D/L & 2x row) & 12 sets (1 of each)
Narrow grip chest press / bench press combo (knees elevated) – two 15# Dbs & step – 8 sets (1 of each), 4x narrow grip, 4x bench & 4 sets (1 of each)
Incline push-ups & toe tap (to outside shoulder) / bootcamp push-ups (combining the 2 moves) – step – 4 reps (toe tap), 8 reps (bootcamp) & 4 reps (toe tap)
Round 4
Heisman (on floor) / agility run (Heisman movement across the step - one side & then the other) – step - 15 reps (on floor) & 40 reps (on step)
Marching sumos – one 15# Db – 64 reps
Crossback lunges & hammer curls – two 8# Dbs (I used 12’s) – 10x 3 curls, 8x singles & 4x 3 curls
Standing side bend crunches – one 15# Db (I used 1x 20) – 20 reps each side
Round 5
Circle shuffle & 2 jacks / circle shuffle & 1 burpee / over the top burpees (shoot over step laterally then squat thrust on floor) – 4 sets (w jacks), 4 sets (burpee on floor) & 10 sets (on step)
Side lunge, knee lift & 1 arm overhead press – one 12# Db – 10 reps each side
Side lunge, knee lift & 1 arm overhead press – one 10# Db – 10 reps each side
1 Arm row – Cathe used two 10# Dbs in one hand (I used 1x 20) – 12 reps each side
Renegade row (1 arm row in straight arm plank (one hand on step)) – one 15# dumbbell (I used 1x20) & step – 12 reps each side
Reverse crunches – mat & step – 10 reps, 3x 3 pulses & 3 sets (4 reps & 2x 3 pulses)
Round 6
Straddle jumps – step – 2 sets of 8 reps & 2 sets of 4 reps
Rear lunges off step – two 10# Dbs (I used 12’s) & step – 16 reps & 1x 7 pulses each side
Tricep overhead extensions / tricep kickbacks – two 12# Dbs – 7x overhead & 10x kickback
Pullovers & leg extensions – two 12# Dbs (I used 15’s) & step – 20 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: Bootcamp Blast & Burn (#205) – HERE.
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