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Cathe Live Review: Cardio Core Challenge (#282)

Updated: Feb 19, 2020

Cathe Live: Cardio Core Challenge

Cathe Live Review: Cardio Core Challenge (#282)

Cardio Core Challenge is a mixed impact, solid cardio workout that ends with a short core section.

This workout was much less intense than I was expecting, as I thought it might be similar to Cardio Core Circuit #42 (review) or Cardio Core blast #144 (review) but actually it is nothing like those ones. Also at only 22 minutes, for the main cardio workout, it is much shorter so it’s more intermediate level rather than advanced. As Cathe says this is not a Hiit workout but more steady state so you increase the intensity a little, drop it back down and then increase it again. Even though it’s not very challenging, I did really like the routine, as it’s fun and there is lots of variety.

The workout itself is structured into three parts. The first is a mix of intervals, some of which are harder and some easier. Even the harder ones, which included air jacks, were still much less intense than usual, as you get little breaks in between sets and the reps are not too high. What I really liked about this section is that most of the exercise are supersets. So you do two intervals separately and then combine them together for a few more sets. So, for example, you do 16 squat digs and then 16 apple pickers. The next set you do 4 reps of squat digs followed by 4 apple pickers and keep repeating these for 4 sets. This added far more variety, as you are not just doing long sets of one move.

The second part of the cardio segment is straight intervals. Again these were not that intense and the reps not too high. They are just enough to get your heart rate up a little but not exhaust you. One thing to note in this section, Cathe tells you that they are on the last exercise but then asks for requests and adds on another two moves – so just so you are prepared.

The workout ends with a short core section on the floor. This starts with plank walkouts / bear crawl press and then you move into alternating between moves lying on the mat and those in plank position. I really enjoyed the variety here again and got a reasonable core workout. It certainly wasn’t the toughest but some of the moves required more precision, in their execution, and this engaged my core well.

Overall, a fun and more intermediate level cardio and core workout. A good one for when you are short on time and don’t want to go all out.

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

The Workout

Cardio Core Challenge is a cardio and core workout. Cathe used a mat for this routine.

What You Need to Know

What you need to know: Instructor: Cathe Friedrich. Length: 41 mins. Equipment needed: A mat. Fun Factor: 4/5. Sweat Factor: 3/5. Coordination: 1/5

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

The Moves

Cardio Core Challenge is 41 minutes long and originally aired on 30thJanuary 2020 (#282). The workout starts with a 5 minute warm-up, before moving into the first interval.


  • Lateral skates – 32 reps

  • Shuffle, shuffle, drop – 12 reps

  • 8 Lateral skates / 4 shuffle, shuffle, drop – 3 sets

  • Air jacks – 8 reps

  • Pump up on toes – 8 reps

  • Air jacks – 8 reps

  • Pump up on toes – 8 reps

  • 4 Air jacks / 4 pump up on toes – 4 sets

  • Lean back, volley forward, air jack & jump rope x2 – 8 reps

  • Touch down jacks – 12 reps

  • 2 Lean back, volley forward, air jack & jump rope x2 / 4 touch down jacks – 4 sets

  • Jacks – 8 reps

  • Squat digs – 16 reps

  • Lateral apple pickers – 16 reps

  • 4 Squat digs / 4 lateral apple pickers – 4 sets

  • Long reach lunges – 16 reps

  • Icebreakers – 16 reps

  • Long reach lunges – 16 reps

  • Icebreakers – 16 reps

  • 4 Long reach lunges / 4 icebreakers – 3 set & 3 sets (starting other side)

  • Circle slides – 16 reps

  • 3 Shuffles & punch across – 16 reps

  • 2 Circle slides / 2x 3 shuffles & punch across – 5 sets

Quick water break & get mat out (as marker on floor) at 18:15 minutes

  • Fast scissors / power scissors / 4 traveling scissors & 4 power scissors (back) – 16x fast, 16x power & 4 sets (4x travel & 4x power)

  • Slam its – 20 reps & 16 reps

  • 3 Power hops forward & 4 block jacks back – 10 sets

  • Football runs (touching fingertips on floor at either end) – 33 reps (or as fast as you can)

  • Lateral skates (moving forward & back) – 48 reps

  • Quarter turn jumps – 16 reps

  • 3 Leaps (to side) & 1 jack – 8 sets

  • Jacks (various arm patterns) – 12 reps

Quick water break & stretch at 27:15 minutes

Core on mat at 29:10 minutes

  • Straight arm plank walkout, walk down to elbows & up, walk back & bear crawl press – mat – 6 sets

Bear crawl press

  • Straight leg hip lifts (rotating to side) – mat – 22 reps

  • Plank knee-ins – mat – 8 reps, 4 reps & 2 reps each side then 4x singles

  • Rotating oblique crunches (leaning back on 1 hip bring; both feet in towards hand then rotate & bring feet in other side) – mat– 32 reps

  • Side elbow plank elbow tap (in side plank, hand behind head & curl elbow down towards mat) – mat - 10 reps on each side

  • V-sits (leaning back w/ arms out to side then raise up to V position (knees bent) & hold; then lay back out) – mat – 8 reps & 6 reps


  • Reverse crunches – mat – 46 reps

The workout ends with a 3 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: Mixed Impact Hiit w Bonus Abs (#169) – HERE.

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Sep 15, 2021

Lots of fun. Intermediate intensity. A+

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