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Cathe Live Review: Kick Butt Bootcamp (#211)

Cathe Live: Kick Butt Bootcamp

Cathe Live Review: Kick Butt Bootcamp (#211)

Kick Butt Bootcamp is an express cardio and strength workout from Cathe live. This is a fast and effective circuit style workout that works a little bit of everything! It certainly packs a lot into a short amount of time. At only 36 minutes, Cathe manages to work every body part, a little, including the core, whilst giving you a nice cardio challenge and getting that heart pumping. Although the cardio drills are not as tough as some of Cathe’s intervals, my heart rate stayed elevated throughout the workout and I was pretty drenched by the end. The workout consists of rounds of one cardio drill and three strength moves, many of which are compound moves.

The cardio drills are done using the step to increase the intensity. There is no choreography, here though, they are just straight forward drills and if you are familiar with Cathe’s other step bootcamp workouts you will definitely recognise all of these moves. They are done for just the right amount of time to get you breathing but without exhausting you completely. The workout moves pretty quickly from one thing to the next so you definitely don’t have time to get bored or dread what might be coming next!

The strength work is a mix of different exercises, mainly upper, compound and core. Some of these moves use the step - either as a bench to lie on or put your hands on or as a step for lower body compound moves. The routine uses moderate weights and so you will definitely be feeling some of these moves as they are often quite high rep. I particularly felt the deadlifts / upright rows as there are a lot of reps. Also the side lunge / abduct at the end were absolutely killer as you are already fatigued and there are about a million of these! Even though you are only using 5# dumbbells – I really felt these and was glad when they were over.

Overall, this was an excellent, express bootcamp workout – perfect for when you need to blast some calories quickly, get that heart pumping or just want a short efficient workout to fit into your busy day.

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

The Workout

Kick Butt Bootcamp is a cardio and strength workout consisting of five rounds. Each round includes a cardio drill, using the step, and a mix of upper, compound or core exercises. Cathe and class use light to moderate dumbbells and a full size step for this workout (if you don’t have a step you could easily mimic the moves on the floor instead).

What You Need to Know

What you need to know: Instructor: Cathe Friedrich. Length: 36 mins. Equipment needed:  5 - 15# dumbbells, full size step with 2 risers each side & a mat. Optional - Lifting gloves. Fun Factor: 3/5. Sweat Factor: 4/5. Coordination: 2/5

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

The Moves

Kick Butt Bootcamp is 36 minutes long and originally aired on 16th August 2018 (#211). The workout starts with a 3:30 minute warm-up before moving into the first cardio drill. You will need your step, with two risers each side, set up horizontally in front of you at the start of the routine. Make sure that your weights are off to one side, as you will need plenty of space to run around your step, do swim lunges etc. (The step height does not change during the workout so where the step is mentioned below it is always at 8”).

Round 1

  • Run around the step & power 7’s – step

  • Uneven squats over the step – one 10# dumbbell (held horizontally between the hands) & step

  • Lunge down to overhead press – two 12# dumbbells

  • Incline push-ups – hands on step

Incline pushups

Round 2

  • Squat thrust (hands on step), jump onto step & off, lunge side to side – step

  • Alternating side to side sumo squats with bicep curls – two 12# dumbbells – 16 reps

  • Tricep dips – step - 3 sets of 24 reps

  • Leg thrusters (sitting on step, hands behind you & thrust legs out & in) – step – 3 sets of 16 reps

Tricep Dips

Round 3

  • Mountain climbers (toes angled in towards knees) – hands on step – 2 sets

  • Rear lunges off step with lateral raise – two 5# dumbbells & step

  • Deadlifts & upright rows – two 15# dumbbells

  • Single leg deadlifts & upright rows – two 15# dumbbells

  • Chest flys with leg extensions – two 15# dumbbells & step


Round 4

  • Swim lunges – step – swim lunges x16, high lunges x16, low lunges x16 & repeat all

  • 180 Power turning lunges

  • 1 Arm back flys – one 12# dumbbell – 11 & 7 reps alternating sides after each set

  • Plank knee-ins – hands on step – 8 reps, 4 reps, 2 reps each side then singles x4

Plank Knee-ins

Round 5

  • Knee off side of step & 2 jacks / knee off back of step & plyo jack – step

  • Plyo jacks x8 then repeat above (including 8 more plyo jacks at the end)

  • Tricep overhead extensions – two 12# dumbbells

  • Side lunge & abduct – two 5# dumbbells – about a million reps!

  • Functional core rotation (hold db horizontally in hands & swing up to each side overhead) – one 10# dumbbell

  • Full body circles (holding db horizontally in hands, with straight arms, rotate dumbbell down to floor & back up other side in a big circle) – one 10# dumbbell

Side Lunge & Abduct

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 enjoyed this workout, check out my review of Cathe Live: Step, Sweat & Lift - HERE.

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Apr 21, 2021

Fun sweaty express workout! I would have enjoyed it more but my legs were still fatigued from yesterday's Fit Tower workout-- I couldn't finish the last 16 swim lunges-- oh my tired legs!

My modifications: I did the planks, mountain climbers and push ups on the floor. I didn't jump on the step in round two, but rather jumped on the floor. My step was set at 6".

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