Cathe Live Review: Icy Bootcamp (#81)
Icy Bootcamp is a fun cardio and strength circuit workout. This workout was filmed on Christmas Eve - so Cathe and class all have on their festive hats and outfits!
The routine consists of rounds of one step cardio blast and a few strength exercises for the lower and upper body. Many of the moves are compound exercises and this helps to keep the heart rate a little more elevated. This wasn’t the most intense workout but provided a nice way to work a little of everything. This routine is based on one of Cathe’s intermediate series DVD’s - ICE Bootcamp and this class has many similar moves but with a slightly different twist so it doesn’t feel like the same workout.
The step cardio blasts are straight forward drills so no choreography. They are not done for too long but just enough to get you breathing a little harder. I did modify one move – straddle jumps -and lowered my step height, as Cathe used two risers throughout this one.
The strength moves hit each muscle group at least once but are not intended as a comprehensive strength routine they just to get you moving and provide a light toning effect. The reps are generally not that high and Cathe used fairly light to moderate weights. Given that most of the moves are done at a controlled pace you could easily go heavier here if you wanted to.
Overall, this was a nice and enjoyable bootcamp style workout that will work a little bit of everything without completely exhausting you.
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The Workout
Icy Bootcamp is a cardio and strength workout consisting of seven circuits. Each circuit includes a step cardio blast and two or three exercises for lower and upper body. Cathe used a full size step, with two risers each side, and light to moderate dumbbells for this routine.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Icy Bootcamp is 48 minutes long and originally aired on 24th December 2015 (#81). The workout starts with a 7:45 minute warm-up, including using the step, before moving straight into the first circuit. The step, with two risers on each side, is set up horizontally in front of you and you will need to ensure that you have space all around the step for the cardio and strength moves. The step height remains the same throughout. Cardio moves shown in bold italics below.
Circuit 1:
Plunge Lunges – step – 48 reps
Step-ups – two 10# dumbbells & step – 16 reps each side
Tricep dips (with leg extensions) – step – 56 reps
Circuit 2:
Pulsing squat jumps over step (x3) with single swims (x2) – step – 10 sets
Elevated lunges – two 10# dumbbells & step – 16 reps each side
Front raise – one 12# dumbbell (I used 1x 15) – 16 reps
1 arm overhead press – one 12# dumbbell – 7 reps each side
Front raise – one 12# dumbbell (I used 1x 15) – 8 reps
Circuit 3:
Step knee touch down (jumping) – step – 4 sets of 8 reps
Plie squats (setting down & picking up dbs) – two 15# dumbbells – 30 reps
Incline push-ups – step – 16 reps & 12 reps
Circuit 4:
Straddle jumps – step – 2 sets of 8 reps & 4 sets of 4 reps
Crossback lunges – one 15# dumbbell – 5x 7 pulses, 4x 3 partials & 8x singles
Bicep curls – two 12# dumbbells (I used 15’s) – 24 reps (2/2 count)
Circuit 5:
1 arm burpees – step – 2 sets of 8 reps
Rear pulse lunges – two 10# dumbbells – 6x 7 pulses, 2x 7 partials & 4x 3 pulses
1 arm wide row – one 15# dumbbell (I used 1x 20) – 16 reps each side
Circuit 6:
Jump forward & back and straddle jump – step – 4 sets of 3x forward / back & 1x straddle, 2 sets of 1x forward / back & 1x straddle
Side lunges (setting db down & picking it up) – one 10# dumbbell (another db is used as a marker) – 16 reps
Lateral raises – two 8# dumbbells – 20 reps (single arms) & 8 reps (both arms)
Shoulder circles – two 5# dumbbells - 12 reps (each way)
Circuit 7:
Power Box – step – 6 sets
Power 15's – step – 2 sets
Squats – two 15# dumbbells (I used 20’s) – 24 reps
Pullovers – two 15# dumbbells & step – 13 reps (4/4 count)
Concentration curls – one 15# dumbbell & step – 16 reps each side
Elbow plank hold - mat
The workout ends with a very brief 2 minute cool down and stretch. Cathe didn’t really stretch up the upper body again here so I just added on my own stretches.
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If you liked this workout, check out my review of Cathe Live: Bring It Bootcamp – HERE.
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