Cathe Live Review: Crosstrain Lower Body (#51)
Crosstrain Lower Body is a fairly challenging, metabolic leg workout that ends with a core section, using the stability ball.
The workout consists of a cardio section, two sections of standing exercises for the lower body and then a giant core set of exercises on the floor. The routine starts with a long warm-up, using the stability ball, before moving into a cardio section also using the ball. If you are familiar with Cathe’s Drill Max (DVD or Live version) then all of these moves will be recognisable. There is no choreography they are just straight forward moves like pendulums, jogs and ball slams. As I have neighbours below me, I used my weighted 6# ball and mimicked the moves rather than bouncing the ball. These got the heart rate up nicely, as you repeat these moves for a total of three sets.
You then move into the two lower body standing sections. The first section uses dumbbells and mixes cardio blasts with strength moves. You often pair two moves and then repeat them again on the other side of the body. The cardio moves were not too tough, with the exception of the burpees, but the strength moves are pretty challenging. I particularly found the pulsing static lunges with overhead press to be brutal, especially when Cathe decided to repeat them for another 4 sets! All of the strength moves are high rep and even though Cathe used fairly light to moderate weights, I was still really feeling the work here.
The next section is barre work for the lower body, again mixed with a few cardio blasts to keep the heart rate up. Cathe and class used a chair for this section and this works so much better, for the Live classes, as you don’t lose time while they get out the ballet barres. Cathe’s counting here was a little off and she didn’t always do the same number of reps on each side (I have noted the differences below) but they were no major difference this time. These moves weren’t quite as brutal as some of her barre work but I was definitely feeling the high & tight, in second position, by the last set.
The workout ends with a fairly long core section on the floor, using the ball. This was an excellent and challenging giant set of exercises that really worked me well. There are eight different moves, including ball roll-ins (knees) and pikes on the ball. Both of these moves are very challenging and a great way to round out the routine. However, for me, this definitely wasn’t the most fun routine, as it seemed quite long, which at 58 minutes it is. Now normally I love Cathe’s longer workouts but with this one I did find myself wondering, a few times, when it would end.
(One thing to note – the camera work in this class was really shaky and a little all over the place, so at times it did make me feel a little queasy as it swings around and shakes. Also the sound didn’t always match the picture – I am not sure if this is just when I viewed it or whether it is always like that but it was a little frustrating).
Overall, this is a fairly tough, high rep lower body workout with cardio blasts mixed in. You use a variety of different training methods to challenge the muscles and get that heart pumping.
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The Workout
Crosstrain Lower Body is a cardio and strength workout focused on the lower body that ends with a core section using the stability ball. Cathe used moderate dumbbells, a stability ball (I also used a 6# weighted ball) and a mat for this routine.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Crosstrain Lower Body is 58 minutes long and originally aired on 14th May 2015 (#51). The workout starts with an 8:30 minute warm-up, before moving straight into the cardio section. You will need your ball handy for the warm-up, as you pick it up part way through. Cardio moves shown in bold italics below.
Stability Ball Cardio
Jog in place while dribbling ball - ball
Pendulums (holding ball) - ball
Jog in place while tossing ball into air - ball
Ball slams – 16 reps
Repeat all of the above two more times
Quick water break & put ball away at 13:10 minutes
Standing Lower Body - Dumbbells
Squats & overhead press - one 15# Db – 16 reps
Squats (turning after every 7 or 8 reps) - two 15# Dbs (I used 20’s) – 4 sets
Lateral plie walks - two 12# Dbs - 8 sets
Squat kicks – 16 reps
Lateral Burpees (on a diagonal) – 8 reps
Squat kicks (other side) – 16 reps
Lateral Burpees (on a diagonal) – 8 reps
Pulsing plie squats & overhead press (pulse squats, straighten legs & overhead press, pulse squats & step feet in together) – two 12# Dbs – 6 sets (3 pulses) & 2 sets (7 pulses)
Side lunge & crossback lunge – 12 reps
Lateral skates – 24 reps
Side lunge & crossback lunge (other side) – 12 reps
Lateral skates – 24 reps
Pulsing static lunge - one 12# Db – 4 sets of 64 reps (2 sets on each side - pulse w Dbs down by sides for 8 counts then arm held over head for 8 counts)
Hover squats - one 15# Db – 4 sets of 15 pulses
Single leg deadlift - one 15# Db – 12 reps
Hover squats - one 15# Db – 4 sets of 15 pulses
Single leg deadlift (other side) - one 15# Db – 12 reps
1 Arm clean & press (squat w db at shoulder, pivot & stand w 1 arm O/H press) – one 12# Db – 16 reps
Marching sumo squats - one 15# Db – 32 reps
1 Arm clean & press (other side) – one 12# Db – 16 reps
Marching sumo squats - one 15# Db – 48 reps
Quick water break & get out chair for barre work at 37:10 minutes
Standing Lower Body - Barre
High & tight (feet together facing forward) – chair – 57 pulses
Plie squat jumps (no heel click) – chair – 2 sets of 16 reps
High & tight in second position (heels together & toes out) – chair – 48 pulses
Split jumps (static jump lunges) – chair – 2 sets of 16 reps
Calf raises – chair – 24x singles, 74x accent down, 24x accent up
High hip lifts – chair – 50 reps (1st side) & 55 reps (2nd side)
High hip lifts (knee forward) – chair – 44 reps (1st side) & 48 reps (2nd side)
Quick water break, stretch, put chair away, get out mat and stability ball for core at 47:40 minutes
Core – Stability Ball at 48:40 minutes
Full sit-ups (bringing ball to feet) – ball & mat
Sit-up & 1 leg lift (tapping ball to 1 foot) – ball & mat
Sit-up & flutter kicks – ball & mat
Banana holds – ball & mat - 8 count holds
Sit-up & twist – ball & mat
Plank roll-ins (feet or shins on ball, bring knees in under the body) – ball – 8 reps
Plank pikes (bring legs in straight, body an inverted V) – ball – 8 reps
Modified boat pose (ball on shins for 8 counts) / toss & catch ball – ball & mat
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: Lower Body Confusion (#203) – HERE.
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