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Cathe Live Review: Cardio Boxing & Metabolic Conditioning (#125)

Cathe Live: Cardio Boxing & Metabolic Conditioning

Cathe Live Review: Cardio Boxing & Metabolic Conditioning (#125)

Cardio Boxing & Metabolic Conditioning is an excellent cardio and metabolic strength workout that will definitely get you breathing hard and sweating! I loved this routine and it provided a really good cardio challenge.

The workout is divided into two main sections. The first part is cardio boxing and the second part is cardio blasts alternated with metabolic strength training. I found the whole workout pretty challenging and my heart rate stayed elevated throughout.

The cardio boxing is a mix of punching combos with a few kicks and lots of cardio blasts. You will definitely be breathing heavily during this section. There is no complex choreography here as it is all pretty straight forward moves and plyometrics. Cathe and class used boxing gloves and I used wrist weights, for this routine, and this was a great way to add to a little more intensity. After about 30 minutes of this, you then get a quick water break before moving into the metabolic strength work.

The metabolic section starts with cardio intervals that you alternate with compound strength moves. There is very little rest, between the different moves, and you will definitely need your dumbbells handy for this part. Cathe used 10 pound dumbbells for all of the strength moves. I did increase on one move (plie squats & upright rows) but as you are moving quickly, even within the exercise, 10 pounds was still pretty challenging for everything else. The cardio intervals here are straight forward blasts – just one move repeated for a set period of time. These really got my heart rate up further, as you don’t really have time to catch your breath before moving onto the next thing.

The workout ends with a few compound moves on the floor and finishes with reverse crunches for the abs.

Overall, this was a high energy cardio and metabolic strength routine, which offers lots of variety and provides a great cardio challenge. This is definitely one I will be returning to often.

(Note: On the Cathe Live App this workout is just listed as Cardio Boxing but on the Cathe forum it is listed as Cardio Boxing & Metabolic Conditioning).

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

The Workout

Cardio Boxing & Metabolic Conditioning is a cardio and metabolic strength workout that consists of cardio boxing, blasts and metabolic strength training. Cathe used 10 pound dumbbells and boxing gloves for this routine. I used wrist weights instead of gloves.

What You Need to Know

What you need to know: Instructor: Cathe Friedrich. Length: 48 mins. Equipment needed: Boxing gloves (or wrist weights), 10# dumbbells (I also used 12’s) & a mat. Fun Factor: 4/5. Sweat Factor: 4/5. Coordination: 2/5

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

The Moves

Cardio Boxing & Metabolic Conditioning is 48 minutes long and originally aired on 10th November 2016 (#125). The workout starts with a maybe a 7:30 minute warm-up. This is just a guess but it seems to go into more specific punching at this point. The main moves are shown below and are usually repeated on the other side. The boxing combos are usually built up in layers but only the final versions are shown below.

Cardio Boxing

  • Shuffle & back fist / hooks

  • Hooks

  • Jump ropes / jacks

  • Tap outs

  • Jacks

  • Scissors / travel scissors

  • Jacks

  • 2 Jabs & 1 cross x2 / slip & upper cut

  • 2 Hooks & 1 upper cut

  • Jab, cross, reach & knee pull

  • Knee pulls (knee lift & pull arms down towards it)

  • Lunge & hammer punch down / front kick

  • Knee lifts

  • Low front kicks

  • Snow angel jack & 2 front kicks

Quick water break at 20:15 minutes

  • Air squats

  • Upper cuts / flurry upper cuts

  • Shuffle punches (moving back) / 4 jacks

  • Shuffle punches (moving back) / 2 jacks & 2 air jacks

  • 2 Jabs / cross, jab, cross (fast) / 2 squats

  • Squat switches

  • 2 Jabs / cross, jab, cross (fast) / 2 squats & switch

  • Attacks (jumping)

  • 1 Arm speedbag forward & retreat

  • Swing & go

  • Jab, cross, reach & knee pull (jumping)

Quick water break & take off gloves at 28:40 minutes. Get out mat and dumbbells.

Cardio Blasts & Metabolic Conditioning at 29 minutes

  • Shuffle, shuffle, drop – mat – 16 reps

  • Half circle shuffle sprints (similar to above but going round the edge of the mat) – mat – 12 reps

  • Alternating crossback lunges & overhead press – two 10# dumbbells – 20 reps

  • Lateral skates (over the mat) – mat – 48 reps

  • Plie squats & upright rows / plie squats & 1 arm clean & press – two 10# dumbbells (I used 12’s) – 16 reps / 8 clean & press / 8 reps

  • Football runs (straddling mat & touching down at each end) – mat - 24 reps

  • Alternating 1 arm overhead press / squat press (1 arm at a time) – two 10# dumbbells – 8 overhead / 12 squat press / 8 overhead / 12 squat press

1 Arm Overhead Press

  • 3 Power hops forward & 4 jumping jacks (turning) – 8 sets

  • Alternating rear lunges / rear lunge & hammer curl / hammer curls standing on 1 leg – two 10# dumbbells – 14 lunge / 8 lunge & hammer / 8 hammer curls on 1 leg / 8 lunge / 12 lunge & hammer / 8 hammer curls on 1 leg

  • High reaching 180 pop squats (straddling mat) – mat – 2 sets of 10 reps

  • Squat drop & overhead tricep extension combo – two 10# dumbbells – 8 sets

  • Crab kicks – mat – 12 reps & 16 reps (Cathe thinks she has done 16 reps on 1st side)

  • Straight arm plank walks & 2 push-ups (in straight arm plank walk down to elbows & back up then do 2 push-ups) – mat – 2 sets of 4 reps

  • Reverse crunches – mat – 48 reps (fast), 8 reps (slow) & 16 reps (fast)

Reverse Crunches

The workout ends with a 3 minute cool down and stretch.

Take Action

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If you liked this workout, check out my review of Cathe Live: Cardio Hiit Metabolic – HERE.

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