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Cathe Live Review: Hi-Lo Cardio & Core (#16)

Updated: Dec 10, 2019

#Cathelive #cathefriedrich #workoutreviews #fitnessmystyle #fitnessmystylereviews


Cathe Live Review: Hi-Lo Cardio & Core (#16)


Hi-Lo Cardio & Core is a hi-lo cardio and Hiit workout that ends with a short core section.

For some reason, I just didn’t really care for this workout – it gave me a good cardio workout but it just wasn’t as fun as many of Cathe’s other classes. Also I found that I was watching the clock a bit, which is very unusual for a Cathe workout. I am not quite sure what it is about this one but I don’t think I will be retuning to this one.


The workout starts with old school, hi-lo type cardio moves. This reminded me of Cathe’s other hi-lo routines, such as, Maximum Intensity Cardio (MIC) and Cross Train Xpress although it is nowhere near as intense as MIC. This section does include quite a few more dancey moves so if you are not familiar with Cathe’s other hi-lo workouts this may have a bit of a learning curve. It also doesn’t help that sometimes the camera isn’t on Cathe when she changes moves so you can’t always see what she is doing. The hi-lo section lasts approx. 21 minutes, including the warm-up, before moving onto the Hiit drills. Most of this section is done high impact although Cathe does show low impact modifications, if you would prefer not to be hopping so much.


For the Hiit section, you do six drills that are each repeated before moving on. There are also a few recovery moves in between two of the drills to give you a little more breather. Although Cathe does give you breaks between the drills, I still found them pretty tough as she does a lot of reps for each drill. Also two of the moves include tuck jumps and air jacks (not together though) and they always wear me out! After completing the last drill, Cathe cools you down before moving onto the final part of the workout.


The routine ends with a tough core section. I really found this quite challenging and not very fun. You start with plank moves and supermans before flipping over for more crunch type moves. I particularly found the last exercise hard, as you are doing layout crunches alternating bent and straight legs. I also found it challenging to keep my lower back into the floor for these, to maintain proper form, as the core is already fatigued from the previous moves.


Overall, this is a good cardio and core workout that does require a reasonable amount of coordination or familiarity with Cathe’s other hi-lo routines. As it requires no equipment though it is ideal for travel. This isn’t a favourite for me but a reasonable workout nevertheless.


(For more information about Cathe Live, how to sign up & to see all of my Cathe Live reviews, click HERE).

The Workout


Hi-Lo Cardio & Core is cardio and Hiit workout with a short core section at the end. No equipment is required for this routine except a mat if you are on a hard surface.


What You Need to Know

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


The Moves


Hi-Lo Cardio & Core is 50 minutes long and originally aired on 14th August 2014 (#16). The workout starts with a 7:30 minute pretty active warm-up before continuing on to higher impact hi-lo cardio.


Hi-Lo Cardio


  • Jump ropes

  • Tap outs (side & angled)

  • Twists (circle arms & corner to corner)

  • Jacks

  • 2 Heels / heel, toe, heel (all hopping)

  • Knee lifts (hopping) / add speedbag arms

  • Elbow to knee / straight leg kicks (all hopping)

  • Scoops / slides


Quick water break at 13:35 minutes


  • Double hops / pony / single hip to hip

  • Jabs forward / jacks

  • 3 Leaps to side & jack

  • Low front kicks (moving forward, side, back, side)

  • Up & over

  • Up & back

  • Jogs / high jogs

  • Side kicks (alternating) / double side kicks / add a leap

  • Low front kicks forward / side to side kicks / kick back (moving back) / side to side kicks (all hopping)

  • Jump ropes / jacks

  • Tap backs (arms up)

  • Side to side lunges (hopping. Singles & doubles w knee)

Quick water break at 21:15 minutes


Hiit Drills at 21:45 minutes

(In between the different moves you are often doing side steps, grapevines, marching etc)

  • Squat digs – 2 sets of 32 reps

  • Apple pickers – 2 sets of 32 reps

  • 3 Jumps forward / tuck jump / 4 jacks (turning) – 6 sets & 8 sets

  • Side to side sumo hops (line taps with sumo arms) – 32 reps & 40 reps

  • Grounded switches (low 180 jumps – staying low the whole time) – 2 sets of 32 reps

  • 4 ‘Pumps’ (hops reaching arms up) / 4 air jacks – 4 sets & 4 sets


Quick water break & cooldown at 33:30 minutes. Get out your mat ready for core.


Core on the mat at 37:55 minutes

  • Plank walks (start in straight arm plank & walk down to elbows & back up) – mat

  • Marching elbow planks – mat

  • Supermans – mat

  • Straight arm plank twists (in plank twist 1 knee under body then out to the side & then lift leg straight out behind you. Repeat on other side) – mat

  • Seated V-Ups – legs only (lying on side of one cheek, raise & lower straight legs) - mat

  • Leg thrusters (leaning back with hands on floor behind you, thrust feet in & out) – mat

  • Seated V-Ups (other side) – legs only (lying on side of one cheek, raise & lower straight legs) - mat

  • Leg thrusters (leaning back with hands on floor behind you, thrust feet in & out) – mat

  • Seated 1 arm V-Ups (lying on side of one cheek, raise & lower straight legs towards top arm) – mat


  • Crunches – mat

  • Sit-ups with speedbag arms – mat

  • Frog style crunches (alternating sets of 4 w feet on floor & feet raised) – mat


  • Reverse crunches – mat

  • Layout crunches (bent knees & straight legs) - mat


The workout ends with a 1:30 minute cool down and stretch.


Take Action

Try it today! Find out more about how to subscribe and to check out all of my Cathe Live Reviews - click HERE.


If you liked this workout, check out my review of Cathe Live: 80’s Style Cardio w Low Impact Blasts – HERE.


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