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Cathe Live Review: Cardio Fusion

Cathe Live Review: Cardio Fusion

Cathe Live Review: Cardio Fusion

This is a really fun cardio workout from Cathe Live. This Live was filmed the day before the Glassboro 2018 roadtrip so there are lots more people in this class, as it includes those who arrived early for the roadtrip. The workout contains a mix of three cardio styles - kickboxing, old school Hi-Lo and hiit blasts all blended together to form a great cardio routine that will get that heart rate up without completely wiping you out. I really enjoyed the variety of this one, as it quickly moves from one thing to the next and the different combos are never done for too long so you have no time to get bored and then you are on to the next thing.

The choreography for this workout isn’t too difficult - as they are all very easy and familiar moves but mixed together in such a way that it feels new and fresh. The workout moves seamlessly from one style to the next and back again. There also aren’t too many Hiit blasts in this one (only 5) so it is generally more steady state cardio than real interval training.

The routine doesn’t use any equipment so would be prefect to do while travelling. The workout is also fairly short – only 40 minutes - so would be easier to squeeze into a busy day too. However, I would have liked it to be a little longer as it just seemed to fly by and I was having so much fun!

Overall, this was a really fun routine, which is perfect for a quick cardio workout to get that heart pumping. There is no dread factor with this one and the variety means that the time just flies by. This is definitely one I will return to frequently.

(In case you are not familiar with Cathe Live – it is a streaming service from veteran fitness professional Cathe Friedrich, where she provides access to her live classes filmed at her gym in Jersey. Currently, there are over 230 workouts available in the archive, which you can access at any time and a new class is recorded nearly every week. More details are provided at the end of this article).

The Workout

Cardio Fusion is a pure cardio workout consisting of kickboxing, Hi-Lo and Hiit blasts. No equipment is used in this workout.

What You Need to Know

What you need to know: Instructor: Cathe Friedrich. Length: 40 mins. Equipment needed:  None. Fun Factor: 5/5. Sweat Factor: 3/5. Coordination: 3/5

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

The Moves

Cardio Fusion is 40 minutes long and originally aired on 26th July 2018. The workout starts with a long 6 minute warm up before bringing the heels in - hopping on the toes. (Although there are still some stretching / warm-up type moves after this point – this to me felt like part of the workout and as Cathe mentioned after this point you are ‘ramping it up’). Many of the moves detailed below are repeated, sometimes with different arm patterns. In between moves you are often bringing the heels in and hopping or jumping rope etc. In addition, the different combos are usually repeated on the other side before moving on to the next grouping of exercises. Intervals are shown in bold italics below. The moves include:

  • Side steps (to side & then forward & back on a diagonal)

  • Grapevines then double grapevines (first crossing in front & then with a little hop turn in the middle to face the back for the second grapevine)

  • Side steps – singles & doubles (bringing arms up & down)

  • Squats & 2 punches

  • Punch forward with toe taps (moving forward & back) these change to hooks & then combining the two

  • Swing & go

  • Hooks then upper cuts (in 4’s) then combine them in 2’s

  • Punching while marching feet (turn in a box 360 degrees)

  • Heels forward – jumping rope with arms up

  • 2 Heels forward & speedbag arms

  • Knee lift & kick - while hopping

  • Shuffle – arms corner to corner

  • 3 Shuffles & 1 hook

  • Shuffles turning in a box then hip to hip

  • Pony – one side then other

  • Squats in a box

Water break at 17:30 minutes (30 seconds)

  • 4 scoops & glide back

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

  • Punching to the front (facing side) while hopping (moving back) then 4 jacks turning

  • 3 power hops forward & 4 block jacks back

Break at 22.15 minutes (30 seconds)

  • 4 jacks / 4 air jacks (4 sets)

  • Heels in & out wide

  • Double jogs & single jogs

  • Kick forward x4 making a box then kick forward down the middle, side to side kicks & 4 jacks back then 4 circle jacks

  • Scissors – doubles then singles then 4 travelling scissors

  • Power scissors

Water break at 29.40 minutes (25 seconds)

  • Upper cuts & flurry upper cuts

Break at 31.50 minutes (40 seconds)

  • Jump rope & jog

  • Jacks x2 turning in a box 360 degrees then scissors on an angle

  • 3 Marches & 1 sequential power kick (8 reps each side)

  • Front kick, back kick, front kick, hammer down

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

Take Action

Try it today! Cathe Live is a streaming service available from – you can subscribe to monthly ($9.99 pm), six monthly or yearly plans and has over 230 live workouts in the archive for you to access at any time.

If you liked this workout, check out my review of Toby Massenburg’s Ignite – HERE.

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Apr 17, 2021

Totally old school. Lots of fun.

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