Cathe Live Review: Crossfire Express (#46)
Crossfire Express is a very tough and challenging cardio Hiit workout that ends with metabolic strength training for the lower body.
This workout is based on Cathe’s Crossfire DVD, which is also a very intense workout. This one is slightly different though in that it only includes strength work for the lower body. There is also one other Live based on this DVD - Crossfire Quick Fix & Core (#114), which is pure cardio and ends with a short core section.
This routine consists of three rounds of cardio Hiit and ends with cardio intervals alternated with lower body strength moves. The cardio Hiit rounds each consist of four moves that are then repeated. Many of these moves are straight out of the DVD with a few other drills mixed in. The first and third are more like real tabata drills – so eight rounds of 20 seconds of all out work followed by 10 second recoveries. This isn’t exact though, as it is Live after all, and sometimes you do slightly longer drills and have slightly shorter rest periods but all are at least 20 seconds of work. The third round also uses the resistance loop around the ankles to further increase the challenge. I have done this workout both with and without the loop and either way you still get a great workout. The second Hiit round is more like her 30/20 drills from Crossfire so the work period is approx. 30 seconds and then you get slightly longer rests, maybe up to 20 seconds.
For all of the rounds, the majority of the moves are very high impact so you will definitely be breathing hard. As some of the rests are so short, I was really working hard to catch my breath a few times. Also as there are just so many tuck jumps, a move I really don’t like, it’s not only tough but for me it wasn’t that fun, as there is a pretty big dread factor starting out. However, once you are into it you just have to keep going. Fortunately, Cathe is very motivating and there is a great sense of accomplishment once you are done.
The workout ends with a cardio and strength section that is more reminiscent of Cathe’s other DVD Ripped with Hiit: Lift It Hiit it Legs, which is a workout I love. This section alternates lower body strength moves, using dumbbells, with cardio intervals. The cardio intervals are slightly less intense than the previous rounds so you do get a bit of a breather here. Also none of the cardio moves are repeated (unless you need to do them on the other side of the body) so you do them once and then you are on to something else. The strength work all uses 15# dumbbells and given how fatigued I was, this worked well for me. I really liked this section and enjoyed it more than the rest of the workout.
Overall, a very intense, cardio and strength, express workout. A great one to really push yourself, challenge your cardiovascular system and burn some calories.
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The Workout
Crossfire Express is a cardio Hiit workout that ends with metabolic strength training for the lower body.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Crossfire Express is 36 minutes long and originally aired on 9thApril 2015 (#46). The workout starts with a 5:30 minute warm-up, before a quick water break and then moving into the first round. Cardio shown in bold italics below. (I did not use a mat for the first tabata as I find it a trip hazard).
Round 1 - Tabata (mat out on floor as marker)
Half circle shuffle sprints (around mat) – 12 reps
Wide stance burpees & tuck jump (straddle mat) – 10 reps
3 Lateral hops & 1 tuck jump (jump over width of the mat) – 6 sets
High reaching pop squats (straddle mat & do 180 jump squats) – 16 reps
Repeat all above moves
Put mat away.
Round 2 - HIIT 30/20
Shuffle, shuffle, drop – 16 reps
180 tuning jump squats – 12 reps
Squat digs – 32 reps
Suicides – 17 reps (16 reps 2nd time)
Repeat all above moves
Round 3 - Tabata (resistance loop around ankles)
Plie jacks – 24 reps
3 Jacks + 1 tuck jump – 6 sets
Air jacks – 20 reps
Side-to-side reaching jump squats – 20 reps
Repeat all above moves
Quick water break, take off resistance loop & get out dumbbells at 20:55 minutes
Metabolic Strength Training
Squats – two 15# Dbs – 24 reps
Drop squat & 2 jump ropes – 16 reps
Pivoting Sumo Squats – one 15# Db – 10x 3 pulses, 10x singles & 1x 16 pulses
Squat jump forward / back & 2 jumps (in place) – 8 sets
Static lunges – two 15# Dbs – 16 reps
Split jumps – 24 reps
Static lunges (other leg) – two 15# Dbs – 16 reps
Split jumps (other leg) – 24 reps
Deadlifts – two 15# Dbs – 12 reps (2/2 count)
Ice Breakers – 24 reps
Wide stance deadlifts – two 15# Dbs – 12 reps
Squats – two 15# Dbs – 24 reps
Snowboards – 28 reps
The workout ends with a 3 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Lift It Hiit It Legs (#79) – HERE.
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