Cathe Live Review: Cardio Band Blast w Weights (#12)

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Cathe Live Review: Cardio Band Blast w Weights (#12)

Cardio Band Blast w Weights is a fairly intense and challenging cardio workout that ends with a tough core section. This workout wasn’t actually quite as brutal as I was expecting, for some reason. Don’t get me wrong this is a pretty challenging routine but just not completely all out, all of the time.

The workout consists of five main sections each using different equipment or with a particular focus so there is lots of variety. You start with more steady state cardio using the resistance band, as a marker, on the floor. The first part of this section is continuously moving from one thing to the next with no breaks in between. This gets the heart rate up nicely and provides a gentler introduction to the workout. You then move into a few intervals over and around the band.

The next section uses the resistance loop, around the ankles, for more intervals and they really target the legs with the added resistance. These are all pretty high impact and got my heart rate up, as you are doing multiple sets, of all of these moves, with only short rests between them.

The third section uses 10 pound dumbbells, for more metabolic exercises, before using the gliding devices to start the cool down. The workout ends with a tough, high rep core section. All of these moves really work the hip flexors too and after doing so much jumping I was really feeling it in my hips during this section.

Overall, this is a high energy routine with lots of variety and using different equipment to challenge the body. This is definitely one I will return to.

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The Workout

Cardio Band Blast w Weights is a cardio workout using a variety of equipment and ends with a short core section.

What You Need to Know

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

The Moves

Cardio Band Blast w Weights is 48 minutes long and originally aired on 24th July 2014 (#12). The workout starts with an 8:30 minute warm-up, before moving into the first cardio section using the resistance band as a marker.

Resistance band (on ground as a marker)

• Double hops / jog / pendulums

• Double hops around band x2 & high knee run / jog around band x2 & high knee run

• Double scissors / fast scissors over band

• Jacks / 3 leaps to side & 1 jack

• Double scissors / fast scissors over band

• Zig-zag hop forward over band & football run back

• Lateral skates – 32 reps

• Guard stance switches over the band - 2 sets of 16 reps & 2 sets of 12 reps

• Lateral apple pickers – 14 & 18 reps

• Bunny hops over the band (front-back-front-front /back-front-back-back) – 6 sets

• Suicides (run back & forth the length of the band; touching finger tips down at each end) – 19 reps

Resistance loop (around ankles)

• Plie jacks - 4 sets of 16 reps

• Air jacks - 3 sets of 10 reps & one set of 8 reps

• Jacks / jump rope – 3 sets of 16 jacks

• Touch down squat jumps – 2 sets of 10 reps (1st set clicking heels)

Light dumbbells (10 pounds)

• Squats & overhead press – two 10# Dbs – 8 reps, 12 reps, 16 reps & 4 sets (2x 1 arm & 2x both)

• Explosive side to side lunges – one 10# Db – 24 reps

• Plie drop squat & overhead press – two 10# Dbs – 16 reps

• Lateral bunny hops – one 10# Db – 16 reps & 22 reps

Gliding devices

• Side slide lunges – two gliding devices - 3 sets of 8 reps on each side

• Rear slide lunges – two gliding devices - 4x 8 reps, 4x 3 pulses, 4x 1.5’s, 2x 3.5’s & 8x singles

Core (mat & resistance band or one dumbbell)

• Leg thrusters (leaning back; thrust feet in & out) – mat – 2 sets of 40 reps (straight & angled)

• Russian twists – resistance band or one 10# db & mat – 44 reps

• Bike manoeuvre – mat - 56 reps

• L crunches (straight legs raised in an “L” position, pulse head/shoulders up 1x, then 2x, then 3x, then 4x; change legs and repeat) – mat – 4 sets

• Elbow plank hold (feet narrow & wide) / plank knee taps – mat – hold & 24 knee taps

The workout ends with a 2:30 minute cool down and stretch.

Take Action

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If you liked this workout, check out my review of Cathe Live: Cardio Fusion (#207) – HERE.

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