Cathe Live Review: Hooked On Legs (#109)
Hooked On Legs is a metabolic strength workout focused on the lower body. This routine has a strong cardio focus along with the strength work.
The workout consists of four main sections. The first section is more cardio based metabolic strength work with light dumbbells. Cathe used 5 pounds for this and given the speed you are moving, this worked well for me.You do three different moves, one after the other, and then repeat them two more times. However, each time is a little different with variations of pulsing or single reps. This got my heart rate up nicely and it stayed pretty elevated throughout the whole workout.
The next section is standing, lower body, strength exercises using dumbbells and a gliding device. Many of these are also very metabolic, as you are moving quickly and they are quite high rep. Cathe kept her weights a bit lighter here given the nature of the exercises. I did start to feel these exercises towards the end, particularly the pulsing and static lunges.
You then move into strength work using the step with three risers (10”) and many of these also have a strong cardio factor, particularly where you have one foot on the step and are doing leg abductions etc. The final section of the workout is floor work on the mat. You start using the step topper for hamstring presses and then move onto all fours for hamstring raises. This is fairly high rep work and I felt well worked by the end.
Overall, this is an effective and quite tough lower body workout with a strong cardio effect. For some reason though, I didn’t enjoy this one as much as some of Cathe’s other lower body workouts but it is still a good routine.
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The Workout
Hooked On Legs is a metabolic strength workout focused on the lower body.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Hooked On Legs is 52 minutes long and originally aired on 7th July 2016 (#109). The workout starts with a 9 minute warm-up, before a quick water break, and then moving into the first exercise. The step, with three risers on each side, is set up horizontally in front of you at the start of the workout. You will need to have space all around your step for this routine. (If you are tight on space you can leave it to one side, as you only need it over half way through the workout).
Metabolic Strength – Light Dumbbells
(The following moves are fast & there are no breaks between them)
Alternating side lunges & overhead press – two 5# Dbs – 16 reps
3 Pulsing squats & overhead press – two 5# Dbs – 4 sets
Alternating back lunges – two 5# Dbs – 4 sets of 7 pulses
Alternating side lunges & overhead press – two 5# Dbs – 16 reps
Squat & overhead press – two 5# Dbs – 8 reps
Alternating back lunges – two 5# Dbs – 8 reps
Alternating side lunges & overhead press – two 5# Dbs – 8 reps
Squats & overhead press – two 5# Dbs – 2 sets (1x 3 pulse & 2x singles)
Alternating back lunges – two 5# Dbs – 2 sets of 4 reps
Standing Lower Body – Dumbbells & Gliding Device
Side slide pick up lunges - one 12# Db & one gliding device – 16 reps each side
Squats / deadlifts – two 15# Dbs (I used 20’s) – 2 sets (8x squat & 4x D/L), 4x squat & 4x D/L
Side slide pick up lunges - one 12# Db & one gliding device – 12 reps each side
Squats / deadlifts – two 15# Dbs (I used 20’s) – 8x squat & 6x D/L, 8x squat & 4x D/L
Lateral plie walks – two 10# Dbs (I used 12’s) – 8 sets
Low loaded side slide lunges / leg circles – one gliding device – 8x slow, 16x fast, 8x forward circles & 2 sets (2x slow & 4x fast) each side
Slide back lunges – two 10# Dbs & one gliding device - 12 reps each side
Wide stance deadlifts – two 15# Dbs (I used 20’s) - 14 reps
Walking lunges / plie pulse squats - two 10# Dbs – 6 sets
Pulsing static lunges - one 15# Db – 23 reps each side
Static lunges - one 15# Db – 8 reps each side
Pulsing static lunges - one 15# Db – 15 reps
Standing Lower Body – Dumbbells & Step
Alternating front lunges onto step – step – 8 reps
Lunge kick, lunge stand (off top of step) – step – 8 reps
Crossback lunges (off top of step) – step – 2x 7 pulses, 4x 3 pulses & 8x singles
Squat off side of step 16 reps - one 15# Db & step – 16 reps each side
Elevated lunges (one foot on step behind you) – two 10# Dbs & step – 16x singles, 4x 3 pulses & 6x 1.5’s each side
Alternating rear lunges off step – two 12# Dbs & step – 20 reps
Calf raises – two 15# Dbs – 48 reps
1 leg abduction & upright row – one 8# Db (I used 1x 10) & step - 16 reps each side
Quick water break and get out mat for floor work at 41:05 minutes
Floor work
One leg glute press (lay on back, 1 foot on step, other leg raised to ceiling, raise & lower hips) – step platform & mat – 48 reps each side
Hamstring presses straight leg (get on all 4s & lift 1 leg out straight behind you) – mat – 32 reps & 32 reps (on elbows)
Hamstring presses bent leg – mat – 32 reps & 40 reps (on elbows)
Hamstring presses straight leg (other leg) – mat – 32 reps & 32 reps (on elbows)
Hamstring presses bent leg – mat – 32 reps & 32 reps (on elbows)
The workout ends with a 2:30 minute cool down and stretch.
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