Cathe Live: Cardio Muscle Fusion (#249).
Cardio Muscle Fusion is a metabolic cardio & strength workout. This was a fairly tough workout and I was definitely feeling it by the end. The routine consists of rounds of cardio, compound and isolation exercises for the upper body. The workout moves pretty quickly from one thing to the next so the heart rate stays elevated throughout. However, you do get water breaks, in between some of the rounds, to help you catch your breath.
The cardio moves are all straight forward drills of one or two moves – so no choreography to learn. They are also done for a little longer than Cathe usually does in her Live workouts so you will definitely be breathing hard during some of them. However, they are fairly well balanced – mixing in a few slightly less intense drills with the harder ones.
The strength work is all done using light weights and / or a resistance band so they are more to keep the heart rate elevated than to provide true strength training. Some of these moves were done extremely fast, particularly the first compound exercise. I found this quite difficult, at times, to keep the pace and maintain good form. I think I might have found these more effective if they were slowed down just a little bit though.
The workout ends with a brief floor section for the upper body and core, which rounds out the routine nicely.
Overall, this was an effective cardio / metabolic workout and the time flew by. However, for me it wasn’t the most enjoyable - as I felt some of the moves were a little too fast - but a good workout none-the-less.
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The Workout
Cardio Muscle Fusion is a metabolic cardio & strength workout consisting of 7 rounds of cardio, compound & isolation exercises for the upper body. The routine ends with a short core section on the floor. Cathe used light dumbbells and medium tension resistance tubing for this workout (I used a resistance band).
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Cardio Muscle Fusions is 52 minutes long and originally aired on 23rd May 2019 (#249). The workout starts with a fairly thorough 6:30 minute warm up before going straight into the first cardio drill.
Round 1
3 Hops forward & turn
2 Back lunges & 1 side lunge / abduction (raising dumbbells overhead) – 1st set – two 5# dumbbells. 2nd set – two 8# dumbbells (these are really fast)
Bicep curls (single & double arms) – two 5# dumbbells & resistance tubing
Round 2
Lean back, volley, air jack
Alternating side squats with posture pulls – resistance tubing
Curl press & tricep extensions – two 8# dumbbells (5 sets)
Round 3
Jump front / back, ¼ turn jump
4 Jabs up / 4 jabs across / 4 leg abductions / 3 squat jumps – two 5# dumbbells
Tricep kickbacks & straight arm presses – resistance tubing
Round 4
Band hops (jump back & forth over band lying horizontally on floor in front on you – slower & then as fast as you can) – resistance tubing
Side hops over the band (slower & then as fast as you can) – resistance tubing
Overhead press (1.5’s, singles & 1 arm simultaneous presses) – two 10# dumbbells
Round 5
4 Air jacks & 4 side shuffle jabs
Back lunge & knee up with overhead press (one side then the other) – one 5# dumbbell (these are very fast)
Round 6
Galloping jacks
Crossback lunge with lateral raise then front raise (while standing) – two 5# dumbbells
W curls – two 8# dumbbells & resistance tubing
Clean & press – one 10# dumbbell
Round 7
4 Attacks & 4 heel clicks
Alternating step out squat with 3 little hops (both sides) & rear lunge / kick – two 5# dumbbells
T-band pulls – resistance tubing
Upper & Core – on mat
Push-ups – mat (3 sets of 8 reps)
Sit-up & 1 arm press (other elbow remains anchored on the floor while sitting up & raising other arm straight over head) – two 10# dumbbells
Repeat above faster – two 8# dumbbells
Sit-up with overhead press (dumbbell held horizontally between the hands) – one 8# dumbbell
Chest flys with hips elevated – two 10# dumbbells
Side plank & shoulder snatch – one 10# dumbbell
Reverse crunches
Breast stroke swimmers & leg lifts
The workout ends with a 3 minute cool down and stretch.
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