Cathe Live Review: Cardio Mish Mosh (#62)
Cardio Mish Mosh is a tough and intense, pure cardio, workout that will really challenge you.
This workout is a combination of many of Cathe’s cardio Hiit drills with her steady state cardio moves from her other workouts. This pretty much has a little of everything from hi-lo, to cardio blasts, using the resistance band as a marker, high impact plyometrics and weighted metabolic exercises. This does it all and you will definitely be breathing hard and sweating.I was completely soaked and always feel really accomplished by the end. The only thing, for me though, is that at the outset this one always has quite a big dread factor but once I get into it I usually really enjoy it. It is definitely one for a high energy day, as you get straight into it from the start. For me, if I just take it one interval at a time this works best and before I know it I’m done and I feel great.
The routine consists of four main sections. The first is slightly more steady state intervals, using the band as a marker on the floor. You then move into straight high impact Hiit drills with no equipment. The rest breaks throughout the workout are shorter than usual but just enough to catch your breath so you can give it you all on the next interval. This kept my heart rate up nicely and really challenges your cardiovascular system to recover more quickly.
The next section is similar high impact plyometric drills using the mat as a marker. As I find this a trip hazard I did it without. This section, and the one before, were definitely the hardest as there are lots of snowboards, flying angel jacks, burpees, tuck jumps and high reaching pop squats. Most of the moves, thankfully, are not repeated but a few are and these are noted in ‘The Moves’ below.
The final section is using light dumbbells. With the exception of the suicide runs these are slightly kinder and include more recovery type moves, such as, pivoting sumo squats and squat, kick, squat lunge.
(One thing to note, towards the end of the workout Cathe does say a few times ‘this is the last one’ but then keeps going… so just so you are prepared!)
Overall, this is an excellent high energy, high impact, cardio routine and one I will return to.
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The Workout
Cardio Mish Mosh is a pure cardio workout.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Cardio Mish Mosh is 44 minutes long and originally aired on 30th July 2015 (#62). The workout starts with a 7:30 minute warm-up, before a quick water break and then moving into the first interval.
Cardio - Band on the floor as a marker
Box jumps over/around band & jacks – 6 sets of 3 boxes & 2 jacks
Shuffle, shuffle drop – 20 reps
Guard stance switch jumps over band – 3 sets of 8 reps & 32 reps (fast)
Scissor jumps over the band – 48 reps
L jumps over band / T jumps over band – 8 sets (L) & 16 jacks, 6 sets (T), 4 jacks, 8 sets (T) & 8 jacks
Bunny hops over the band (front-back-front-front /back-front-back-back) – 6 sets & 8 jacks
4 Twist travel & 4 jacks – 4 sets
4 Leaps to each side (abducting the leg out to side) – 6 sets
Shuffle, shuffle, drop – 8 reps
Hiit Drills – No equipment
Grapevine & 6 power scissors – 8 sets
1 Arm burpees (I used both arms) – 10 reps
Snowboards - 3 sets of 10 reps
Flying angel jacks - 10 reps, 8 reps & 6 reps
Hiit Drills – Mat on floor as a marker
Half circle shuffle sprints – 18 reps
High reaching pop squats - 12 reps & 10 reps
Wide burpee & tuck jump – 8 reps
Recovery move: 3 lateral skates & 1 jump – 8 reps
3 Power hops forward & 4 jacks (turning) – 9 reps
Cardio / Metabolic Drills – Light dumbbells (5 & 8 pounds)
Lateral skates (using 3 dumbbells on floor as markers) – two 8# & one 5# Db– 80 reps
Suicides (set all 4 dumbbells down on 1 side & lay band out at other end. Run & pick up 1 Db, run back & set it down, run back & grab another & keep going) – two 8# and two 5# Dbs – 16 reps (or as fast as you can)
Explosive side to side lunges - one 8# Db – 24 reps
Pivoting sumo squats - two 8# Dbs – 28 reps
Lateral bunny hops - two 5# Dbs (held at shoulders) – 16 reps
Lateral bunny hops - one 8# Db – 16 reps
Squat kick, squat lunge, pivot to sumo squat; raise front knee then back knee - one 8# Db – 6 sets each side
Mountain climber kicks (start standing, squat thrust but with one leg back, switch feet, stand & kick back leg) – 8 reps
Squat kick / squat lunge - one 8# Db – 8 reps each side
The workout ends with a 4 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Keep The Cardio Coming (#130) – HERE.
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