Cathe Live Review: Fit ‘N’ Firm (#67)

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Cathe Live Review: Fit ‘N’ Firm (#67)

Fit ‘N’ Firm is a fun metabolic strength workout using the resistance band and dumbbells.

For some reason, I didn’t like this workout very much the first time I did it and so didn’t return to it. However, having done it again I actually really liked it this time. I think the first time I found some of the moves a little awkward but having done so many Cathe Lives now most of the moves are very familiar.

The routine is a mix of different strength based exercises. Cathe says this is more of a strength endurance workout, as you are using slightly lighter weights and doing higher reps. The workout starts with a longer warm-up that ends with more aggressive non-weighted lower body moves, which really start to raise the heart rate and get you working. You then move into the main workout consisting of exercises for upper body and compound moves incorporating the lower body. Cathe does manage to hit all of the muscle groups effectively and you are often doing multiple sets of a move so you will start to feel the work. The moves use dumbbells, resistance band and sometimes just your own body weight. The lower body is not hit as strongly as the upper body, as there are no heavy weight lower body moves, but it does get a reasonable amount of work through the compound moves

The workout ends with a short section on the floor for chest, back and core. I really liked that she worked the back, a little more here, using the band as this is sometimes an area Cathe neglects. You finish off with plank work and I felt well worked by the end.

(One thing to note: Cathe’s dumbbells are all black this time so you can’t immediately tell what weight she has picked up like you normally can (as they are usually colour coded) so just something to be aware of. However, usually she does say what weight she is using but I still like the visual cue as well).

Overall, this is an enjoyable metabolic strength workout that’s packed with a variety of different moves that challenge the whole body.

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The Workout

Fit ‘N’ Firm is a metabolic strength workout using a resistance band and dumbbells.

What You Need to Know

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

The Moves

Fit ‘N’ Firm is 48 minutes long and originally aired on 3rd September 2015 (#67). The workout starts with a 6:30 minute warm-up, before moving into the first exercise. You will need to have your equipment handy, as you will be moving pretty quickly throughout.

• Squat & knee lift w/ alternating jab – two 5# Dbs – 28 reps

• Squats & overhead presses – two 10# Dbs – 8 reps, 4 sets (2x 1 arm & 2x both) & 8 reps

• Side lunge & knee raise w/ jab at the top – two 5# Dbs – 12 reps each side

• Rear lunge & 3 hammer curls – two 10# Dbs – 2x lunge only, 12x both arms, 4x 1 arm & 2x both

• Lateral plie walks & posture pulls – resistance band– 4 sets (of 4 walks) & 8x pulls only. 4 sets & 8x single step out plie

• Narrow grip band pulls – resistance band - lots of reps (singles & pulses)

• Bicep curls - two 5# Dbs & resistance band (I used two 12# Dbs only) – 18x singles & 3x 3 partials

• Plie squats & upright rows / plie squat, 1 arm snatch & upright row (both arms) – two 10# dbs – 8x upright, 12 sets (1x snatch & 1x upright) & 10x upright (fast)

• Forward leaning lunge & rear delt fly – two 8# Dbs – 10 reps & 6 reps

• Overhead press / rear delt flys – two 10# Dbs – 1 set (12x O/H & 10x delt) & 2 sets (10x O/H & 10x delt)

• Double arm hammer curls / 1 arm sweeper curls – two 10# Dbs (I used 12’s) – 22 reps (hammer) & 8 reps (sweeper)

• Isolated wood chops (1 foot on band, ends of band in each hand; alternate pulling band up to opposite side while twisting hip) – resistance band – 12x 1 arm & 8x both arms

• Static lunge (hold) & 1 arm front raise – resistance band (under 1 foot & held in each hand; raise & lower front arm) – 8x singles, 4x 3 pulses & 8x singles (1st side). 8x singles, 6x 3 pulses & 8x singles (2nd side)

• Double arm tricep kickbacks – resistance band – 16x singles, 4x 7 pulses & 4x 2/2 count. 6x 3 pulses.

• Standing side bends – one 10# Db (I used 1x 20) – 2 sets of 16 reps each side

• Push-ups – mat – 12 reps (2/2 count). 27 reps on knees (fast)

• Seated T-band pulls – resistance band & mat– 14x singles & 2x 3 pulses. 6x 3 pulses.

• Seated 1 arm band rows – resistance band & mat– 10x 3 pulses (1st side). 9x singles & 8x 3 pulses (2ndside)

• C curve crunches (band around base of feet, crisscross band & hold end in each hand; C curve down until back is on floor, then roll up, opening hands/arms) – resistance band & mat – 11 reps

• Reverse hip lifts (knees bent & band wrapped around shins; lift hips in reverse crunch) – resistance band & mat – 24 reps

• Plank knee-ins & plank 1 leg crossover (in straight arm plank; bring alternating knees towards shoulder then bring 1 leg straight out to side then across underneath body to other side; repeat on other side) – mat– 6 sets

• Walking planks (in straight arm plank walk down to elbows & back up) – mat – 8 reps

• Soldier planks (in straight arm plank; raise 1 arm & opposite leg; alternate sides) – mat – 10 reps

The workout ends with a 2:30 minute cool down and stretch.

Take Action

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If you liked this workout, check out my review of Cathe Live: Metabolic Madness (#267) – HERE.

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