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Cathe Live Review: Cardio Hiit Metabolic (#161)

Updated: Aug 22, 2019

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Cathe Live: Cardio Hiit Metabolic

Cathe Live Review: Cardio Hiit Metabolic (#161)

Cardio Hiit Metabolic is a cardio Hiit and strength workout. This is a nice metabolic workout that gets your heart rate up and your muscles working.

The workout is a mixture of cardio Hiit drills and metabolic strength exercises, using light to moderate weights. There is very little rest in between exercises so you will need to have your dumbbells and mat handy.

This workout wasn’t actually quite as tough as I was expecting from the preview. Cathe structures the workout in such a way that it’s not ‘all out’ the whole way through. The first half of the workout you are doing two sets of the cardio Hiits, however, about half way through you do a few of the cardio Hiit drills for only one set and that helps to give you a little more recovery. This is a little kinder than her usual approach of several sets for every cardio drill.

The cardio Hiits are one or two high impact moves repeated for the required number of reps and these will definitely get you breathing harder. The routine starts out with 2 sets of snowboards so you know it’s going to be a good one! The whole workout moves at a faster pace and this helps to keep the heart rate up throughout. In addition, there is also so much variety that the workout flies by and before you know it you are onto the core section and done!

The strength exercises are a mix of compound and a few isolation exercises. Cathe went fairly light, in this workout, so I increased my weights on several of the exercises and could probably increase further next time too. Some of the moves are quite high rep though, particularly for the upper body (e.g. rear delt flys & upright rows) so I was definitely feeling the work.

The workout ends with floor work for the upper body and core. Cathe used very light weights here for chest flys and pullovers so if you are a regular exerciser you may need to use heavier weights here to really feel it.

Overall, this was an effective cardio / metabolic workout that works the body well without completely exhausting you. It has so much variety that time just flies by and it is one I will return to often.

The Workout

Cardio Hiit Metabolic is a cardio Hiit and metabolic strength workout. The routine mixes cardio Hiits with compound or isolation strength exercises and ends with a short core section. Cathe uses light to moderate dumbbells for this workout.

What You Need to Know

What you need to know: Instructor: Cathe Friedrich. Length: 48 mins. Equipment needed: 5 - 15# dumbbells & a mat. Optional: Lifting gloves. Fun Factor: 3/5. Sweat Factor: 3/5. Coordination: 1/5

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

The Moves

Cardio Hiit Metabolic is 48 minutes long and originally aired on 3rd August 2017 (#161). The workout starts with a 4 minute warm-up before moving into the first cardio drill. Make sure you have all of your dumbbells close by, at the start of the workout, as you will be moving quickly. Cardio moves shown in bold italics below.

  • Snowboards (2 sets of 16 reps)

  • Sumo drop squat / tricep extension combo – two 10# dumbbells – 7 reps

  • Rear delt flys – two 10# dumbbells – 3 sets of 10 reps

  • Lateral hops with jump - one 8# dumbbell – 2 sets of 16 reps

  • Back lunge / curl to overhead press – two 10# dumbbells – 12 reps & 4x 3 reps

Back Lunge To Overhead Press

  • Deadlifts to bicep curls – two 15# dumbbells – 10 reps

  • Lateral thrust burpees – 2 sets of 8 reps

  • Lunge down to overhead press (alternating sides) – two 10# dumbbells – 16 reps

  • Overhead tricep extensions – two 12# dumbbells – 12 reps

Tricep extensions

  • Line Taps – 32 reps

  • Squat & upright rows – two 15# dumbbells – 3 sets (8x squat & 8x upright row)

  • W Curls – two 12# dumbbells – 15 reps

  • 4 jumping jacks & 4 air jacks – 4 sets

  • Marching sumo's – one 15# dumbbell – 2 sets

  • Single leg deadlifts to 2 front raises – one 15# dumbbell – 4 sets each side

  • Scissor, scissor, jump wide and tuck – 2 sets of 8 reps

  • Side lunges (setting down and picking up db) – two 12# dumbbells – 24 reps

  • Kettlebell swing to double arm pull down – two 8# dumbbells (I used 10’s) – 12 reps

  • Plyo Jacks – 16 reps

  • Sumo squat with 3 bicep curls – two 10# dumbbells (I used 12’s) – 8 sets

Sumo Squat with Bicep Curls

  • Lateral raises – two 5# dumbbells – 4 sets of 4 reps (alternating sets of side & to front of thighs) & 4x partials

  • Shoulder circles – two 5# dumbbells – 8 reps each way (forward & back)

  • Squats in a box – 2 sets of 8 reps

  • Diagonal lunges – two 12# dumbbells – 16 reps each side

  • Tricep kickbacks – two 12# dumbbells – 16 reps

Get mat out & move to the floor

  • Crab kicks – 20 reps

Crab Kicks

  • Tricep dips – 24 reps

  • Chest fly with leg extensions – two 10# dumbbells (I used 15’s but could have used 20’s) – 12 reps

  • Pullovers with leg extensions – two 10# dumbbells (I used 15’s) – 14 reps

  • 5 sit-up / 5 push-up combo – 4 sets

  • 1 Arm sit-ups (keeping 1 elbow anchored on the mat) – 2 sets of 5 reps

1 Arm Situps

  • Reverse crunches – 32 & 16 reps

  • Russian twists – one 10# dumbbell – 40 reps

The workout ends with a 4 minute cool down and stretch.

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