Cathe Live Review: ICE Total Body Compound (#84)
ICE Total Body Compound is a really fun, feel good metabolic strength workout that I loved. This routine is based on Cathe’s ICE: Metabolic Total Body DVD, which is one I also really like. Cathe is just the best at doing this kind of workout.
The workout is a really nice mix of different compound exercises so you are using both upper and lower body at once. It is just one move after the next and you are moving quickly between exercises. This, combined with the nature of the exercises, makes it very metabolic and you get a good cardio effect throughout.
The strength exercises are generally done using lighter weights, as Cathe does in the DVD, so I increased on several and these are shown below. This worked well for me and I got a great workout and was pretty sweaty by the end. The reps are moderate, some are higher than others so with the right weights you will start to feel the work. I love these type of workouts, as they hit everything in a short amount of time. This routine is only 42 minutes long but packs a lot into it and with the amount of variety the workout just flew by. Some of the exercises are lifted directly from the ICE DVD and some are slightly different so it’s not the same workout but another great addition to mix things up.
There are no specific core moves in this routine however, you do get quite a lot of core work from the compound exercises. Many of the moves include rotation, balance challenges and the last three exercises, pullovers, chest flys and push-ups, all target the core directly with leg extensions and knee lifts within the moves.
Overall, this is a more intermediate, fun metabolic strength workout that provides a nice total body challenge.
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The Workout
ICE Total Body Compound is a metabolic strength workout consisting of lots of different
compound moves.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
ICE Total Body Compound is 43 minutes long and originally aired on 14th January 2016 (#84). The workout starts with a 7 minute warm-up, before a quick water break and moving into the first exercise.
Squat w/ knee raise & front jab – two 5# Dbs – 24 reps
Alternating side to side lunges (circling arms) - one 5# Db (I used 1x 10) – 18 reps
Squat w/ knee raise & torso twist (dbs held at shoulders, twist elbow to knee) – two 8# Dbs – 24 reps
Forward leaning lunges w/ triple rear flys – two 8# Dbs – 8 sets
Rear lunges & hammer curls / rear lunge & overhead press – two 10# Dbs – 2x hammer (3’s), 4x 1 arm hammer (3’s), 4x curl press, 4x 1 arm curl press, 4x curl press & 2x curl press (3’s)
Plie squats & upright rows / plie squats & 1 arm clean & press – two 10# Dbs (I used 12’s) – 11 reps (both arms), 12 reps (1 arm) & 8 reps (both)
Dynamic lateral raises (front lunge, into knee lift & lateral raise) –two 5# Dbs – 2 sets of 4 reps (x3 lateral raise)
Step out sumo squat & bicep curls – two 10# Dbs (I used 12’s) – 4x both arms, 4x 1 arm, 2x both & 2x 1 arm
Step out sumo squat & hammer curls – two 10# Dbs (I used 12’s) – 4x both arms & 4x 1 arm
Squats & deadlift – two 15# Dbs (I used 20’s) – 6 sets (2 squats & 1 D/L) & 3 sets (4 squats & 2 D/L’s)
Knee lifts & lateral arcs (arcing dbs from sides to overhead) – two 5# Dbs – 12 sets (1st side) & 16 sets (2nd side)
Diagonal lunge & hammer curls – two 10# Dbs (I used 15’s) – 16 reps each side
Forward front swings w/ squat & side leg raise - one 12# Db – 20 reps
Pulsing cross-back lunge w/ curl to 2 overhead presses – Cathe starts with two 10# but changes after 4 reps to 12# Dbs (I used 2x 12) – 4 sets & 7 sets
1 Arm clean & press (lunge, pivot into sumo squat then pivot to front do an overhead press – one 10# Db (I used 1x 12) – 10 reps
1 Arm overhead tricep extension (you move straight into this move so if you need to change Db you need to be quick!) - one 10# Db – 18 reps
1 Arm clean & press (lunge, pivot into sumo squat then pivot to front do an overhead press – one 10# Db (I used 1x 12) – 8 reps (other side)
1 Arm overhead tricep extension (you move straight into this move so if you need to change Db you need to be quick!) - one 10# Db – 18 reps (other side)
Single leg deadlift & single arm front raises – two 10# Dbs (I used 12’s) – 6 reps
Tricep kickbacks – two 10# Dbs (I used 12’s) – 12 reps
Single leg deadlift & single arm front raises – two 10# Dbs (I used 12’s) – 6 reps (other side)
Static lunge & overhead tricep extensions – two 8# Dbs – 10 reps each side
Pullovers & leg extensions - one 10# Db & mat (I used 2x 15 & step) – 20 reps
Chest flys & leg extensions – two 10# Dbs & mat (I used 2x 20 & step) – 22 reps
Push up & knee twist (bring knee to elbow under body then out & push-up) – mat – 12 reps
The workout ends with a 3:30 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Metabolic Burn (#170) – HERE.
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