top of page
  • Writer's

Cathe Live Review: Keep The Cardio Coming (#130)

Cathe Live Review: Keep The Cardio Coming (#130)

Keep The Cardio Coming is a fantastic tough, high energy cardio workout. This class was filmed Christmas week of 2016 so Cathe and class are all decked out in festive outfits. Some of the outfits are really inventive and perfect to take your mind off how hard this routine is!

This workout is pure cardio and consists of six blocks of different cardio styles. Some use equipment and some don’t. They are all very different so there is lots of variety here and the workout just flew by. I was completely soaked by the end and was definitely breathing hard. My heart rate stayed very elevated throughout. You do get breaks between the different blocks and sometimes during the blocks too, depending on the intensity of the moves, they are not long but just enough to catch your breath before hitting it hard again. I found this a very tough routine and the fact that it contains six sets of burpees should give you some indication of this! Don’t worry though they are at least spread out through the routine. The cardio is a mix of more steady state moves and high intensity drills, which are often repeated for a second set, so you are not going all out all of the time.

The first block uses no equipment and this eases you into the workout, a little more gently, as it’s more steady state cardio to start to get you moving and your heart rate up. This was hi-lo type cardio mixed with lots of jacks. The next block uses the stability ball. This includes lots of jogging, hamstring curls, squat hops, pendulums and squat jumps. As I have neighbours below me, I used a 6 pound weighted ball (from my Firm days) instead and just moved it up and down rather than bouncing it on the floor. This worked well and my arms were definitely starting to feel it by the end.

The third block uses light dumbbells – 5, 8 and 10 pounds. This was a slightly lighter section allowing you to catch your breath a little more. It still wasn’t easy but there were a few low or no impact moves towards the end of this one. You then move onto using the mat, as a marker, for the fourth block of cardio moves. As I find this a trip hazard - I just did these without. These really got my heart rate up, particularly the squat thrust and lateral hops at the end. The fifth block uses the resistance loop around your ankles. This was a little sequence of different moves that you run through and then repeat again before ending with lots of plie squats.

The final block was the real killer for me. I was already breathing hard and fatigued, and this is where you do another four sets of burpees and some air jacks too - just for good measure! Wow did this workout end with a bang – I was very happy when the final set of side burpees were done. However, at least Cathe does give you a longer break between the first and second set of these so you do have a little chance to catch your breath before going out strong.

Overall, this is a very challenging and fun cardio routine. There is so much variety that the workout just flies by and before you know it you are done and feeling very accomplished. This is definitely one for a high energy day when you really want to push yourself that extra mile!

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

The Workout

Keep The Cardio Coming is a pure cardio workout consisting of six different blocks of cardio using various equipment. Cathe used a stability ball, light dumbbells, a medium tension resistance loop and a mat for this routine.

What You Need to Know

What you need to know: Instructor: Cathe Friedrich. Length: 55 mins. Equipment needed: 5, 8 & 10# dumbbells, a medium tension resistance loop, a stability ball & a mat. Optional: Lifting gloves. Fun Factor: 5/5. Sweat Factor: 5/5. Coordination: 2/5

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

The Moves

Keep The Cardio Coming is 55 minutes long and originally aired on 22nd December 2016 (#130). The workout starts with a 7:30 minute warm-up before a quick water break and then moving into the first cardio block, which uses no equipment.

Block 1 – No Equipment (this is all one continuous set of moves)

  • Jump ropes

  • Jacks x8 / high knee marches x8 – 4 sets

  • Side steps / 4 side steps (moving forward & back) / 2 side steps / 2 side steps & pump up / 1 side step & pump up / 4 side steps (forward), 2 side steps (to side & back), 4 side steps moving back

  • Grapevines

  • Jacks (turning in 4’s) / angled fast scissors x8 – 2 sets

  • 2 Heels (hopping) / single swings – 4 sets

  • Insoles x8 (hopping) / straight leg kicks x8 (hopping) – 2 sets

  • 2 Knee lifts x8 (hopping) / up & over x8 / up & back x8 – 2 sets

  • Low front kicks (hopping) / alternating side to side kicks (hopping) – 2 sets

  • Jacks x4 / circle jacks x4 / quarter jacks x4 / double jacks x2 – 4 sets

Block 2 – Stability Ball (I used a 6# weighted ball instead)

  • Jog & bouncing (dribbling) ball

  • Hamstring curls w ball curls x8 / squat hops x8 – 4 sets

  • Jogging & toss ball on count 6 – 8 sets

  • Pendulums (swinging ball low, medium & high)

  • Jog & repeat all of the above

  • Squat jumps while bouncing ball (ball slams) – 4 sets of 8 reps

Block 3 – Light Dumbbells (5, 8 & 10#)

  • Explosive side to side lunges – one 5# dumbbell – 15 reps

  • Explosive side to side lunges – one 8# dumbbell – 20 reps

  • Line taps – one 8# dumbbell on floor in front of you - 16 reps & 32 reps

  • Lateral hops (bunny hops) – one 10# dumbbell – 12 & 14 reps

  • Power scissors (rowing db from side to side) – one 5# dumbbell – 21 reps & 24 reps

  • Squat jacks (reaching db down to floor between the legs & switching hands) – one 10# dumbbell - 16 reps & 20 reps

Quick water break at 28:50 minutes

  • Low impact butt kicks & tricep kickbacks – two 5# dumbbells – 49 reps

  • Squat press (squat & press, squat & stand) – two 5# dumbbells – 8 reps

  • Squat press (just squat & press) – two 5# dumbbells – 12 reps

Block 4 – Mat

  • Jog around mat & power 7’s – 4 sets

  • Fast feet around mat – 2 sets

  • Slam its – 24 reps

  • Traveling scissors x8 / power scissors (moving to side) x8 – 4 sets

  • 2 Lateral hops (to side) / jump forward & back – 2 sets of 8 reps

Quick water break at 38 minutes

  • Squat thrusts / lateral hops – 8 sets

Quick water break & put resistance loop around ankles at 39 minutes

Block 5 – Resistance Loop (around the ankles)

  • Jump rope

  • Jacks – 16 reps

  • Twist travel & 4 jacks – 4 sets

  • Jump forward & back – 8 sets

  • Jump forward & back & 2 plié jumps – 4 sets

  • Jump rope

  • Jacks – 8 reps

  • Twist travel & 4 jacks – 4 sets

  • Jump forward & back & 2 plié jumps – 4 sets

  • Plié jumps – 4 sets of 8 reps

Quick water break & take off resistance loop at 43:25 minutes

Block 6 – No Equipment

  • 3 Jumps forward & jump turn – 2 sets of 8 reps

  • 1 Arm burpees (I used both arms) - 2 sets of 8 reps

  • Squat digs – 20 reps & 16 reps

Quick water break at 47:05 minutes

  • Squat & side lunge combo (hopping) – 16 reps & 12 reps

  • Front jack / back jack / jack /air jack – 2 sets of 8 reps

  • Lateral burpees (shoot legs out to the side) – 2 sets of 8 reps

The workout ends with a 3 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: Cathe’s Birthday Blast – HERE.

If you enjoyed this review, please share it using the links below.

1 comment

Recent Posts

See All

1 Comment

Dec 03, 2020

Whew! It's doable, but it's fast moving. Its actually a lot of fun. I didn't feel like doing burpees today so I substituted with ab work. Overall, it's a great workout.

bottom of page