Cathe Live Review: Cardio Circuit Mash-Up (#103)
Cardio Circuit Mash-Up is a cardio and strength circuit workout that has lots of variety.
The workout consists of eleven circuits that include one or two cardio intervals and usually two metabolic strength moves. This is a really nice routine that’s not too tough and is just the right intensity to provide a good cardio effect without going all out.
The cardio intervals are all high impact moves and some of them use equipment, such as, the resistance loop around the ankles or tubing and a mat to jump over. (As usual, I skipped the mat for these exercises as I find it too much of a trip hazard). None of the intervals are too high rep but just enough to get you feeling the work. Due to the nature of the workout, the whole thing stays pretty metabolic and my heart rate remained nicely elevated through most of it.
The strength work is a mix of lower body, upper body and compound exercises. These are not comprehensive strength moves but more to keep the heart rate up and provide a light toning effect. Cathe used light to moderate dumbbells for this routine. You also use the resistance loop and tubing, for some of the strength exercises too, and this challenges the body in different ways. With the exception of some of the band work, most of the exercises are not high rep but as you are moving quite quickly, from one thing to the next, it may be more challenging to go too much heavier.
Overall, this is an excellent and fun mash-up of cardio and metabolic strength exercises that provides a nice total body challenge. I would use this more on a cardio day than for real cardio and strength work.
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The Workout
Cardio Circuit Mash-Up is a cardio and strength circuit workout consisting of eleven rounds. Each circuit includes cardio and one or two strength exercises.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Cardio Circuit Mash-Up is 45 minutes long and originally aired on 26th May 2016 (#103). The workout starts with a 5 minute warm-up before literally jumping into the first cardio move. Cardio moves shown in bold italics below.
Jump forward & back / quarter turn jump – 12 reps
Crossback lunge & hammer curls (Cathe starts w/ overhead press the 1st time then changes to hammer curls) - two 10# Dbs then two 12# Dbs (Cathe changes halfway through. I used 12’s throughout) – 4x 7 pulses (& 4x curls), 4x 3 pulses (& 2x curls) & 2x 7 pulses (& 4x curls)
Plyo jacks – 20 reps
Lunge down & overhead press combo (lunge down to side then stand & overhead press, lunge down to other side) – two 10# dumbbells – 2x 2 overhead press & 16x 1 overhead press
Snow angel jacks & 2 front kicks – 2 sets of 8 reps
Plie squats & upright rows – two 12# Dbs – 20 reps
Jacks – 7 reps
Ground & pound – 16 reps each side
Forward pick up lunges - one 10# Db – 16 reps each side
Lateral skates – mat – 48 reps
Sumo pulse walks - one 12# Db (I used 1x 15) - 8 sets each side
High reaching pop squats – mat - 3 sets of 10 reps
Football runs (touching finger tips to mat at each end) – mat - 16 reps
Rear lunge & hammer curls / standing hammer curls – two 10# Dbs (I used 12’s) – 4x both arms, 8x 1 arm, 4x hammer curl only (no lunge), 12x 1 arm & 4x hammer only
Football runs (touching finger tips to mat at each end) – 20 reps
Squats & overhead press – two 10# Dbs – 4 sets (2x 1 arm & 2x both) & 8x both
Shuffle, shuffle, drop – mat – 20 reps
Tricep push-ups – mat – 7 reps (knees) & 4 reps (toes) & 9 reps (knees)
Fast scissors – resistance tubing (on floor as marker) – 68 reps
Alternating rear lunge & posture pulls – resistance tubing – 16 reps
Alternating forward lunges & posture pulls – resistance tubing – 16 reps
Guard stance switches – resistance tubing (on floor as marker) – 16x double hops & 14x singles. 16x double hops & 16x singles
Straight arm presses / tricep kickbacks – resistance tubing - 51x straight arm & 16x kickbacks
Jacks / travel twists & 4 jacks – resistance loop (around ankles) – 24 x jack, 4 sets twist & 16x jacks
Band pulls (loop around wrists & palms facing each other; pull band apart. Moving from low to high & back down) – resistance loop – 78 reps & 36 reps
Touch down jacks – resistance loop (around ankles) – 16 reps
Tap outs – resistance loop (around ankles) – 10 sets of 4’s
Touch down jacks – resistance loop (around ankles) – 8 reps
Tap outs – resistance loop (around ankles) – 12 sets of 2’s & 8x singles
Side steps – resistance loop – 4 sets (of 4 steps)
3 Power hops forward & 4 jacks – 8 sets
Rear delft flys / single leg deadlifts – two 10# Dbs – 10x delt & 4x D/L each side
1 Arm bicep curls - one 10# Db & resistance tubing (I used 1x 15# Db instead of tubing) – 10 reps each side
The workout ends with a 2 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Cardio Circuit Challenge Express (#66) – HERE.
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