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Cathe Live Review: Kickboxing & Compound Weights (#30)

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Cathe Live Review: Kickboxing & Compound Weights (#30)


Kickboxing & Compound Weights is a cardio kickboxing workout with a short metabolic strength section at the end. This was a fun routine that provided a nice cardio and metabolic challenge.


The workout starts with a cardio boxing warm-up that transitions straight into cardio kickboxing. This section includes punching and kick combos and cardio blasts. The cardio blasts are generally more steady state cardio moves, like jacks, rather than lots of Hiit drills as Cathe often does. Cathe does struggle a little on one of the punching drills but other than that the moves are fairly straight forward, particularly if you are familiar with her other kickboxing workouts. I really enjoyed this section and it got my heart rate up nicely. Cathe wears boxing gloves for this section and I used wrist weights. This added nicely to the intensity of the punches.


The workout then moves on to a short Heavy Bag section. As I don’t have a heavy bag, I just shadow boxed, as usual, and with the wrist weights still got a good workout. This section consists of a few punch combos on the bag and then ends with three tabatas – fast punching and running the feet. These aren’t exactly true tabatas but Cathe’s version of them - so all out for a period of time then a little recovery and all out again. These definitely got me breathing a little harder.


After a water break, you then move into compound weight training. There are just nine strength moves and Cathe uses 10 pound dumbbells throughout. I also used 12’s for a few exercises but as this section is pretty metabolic, and you are moving reasonable quickly from one thing to the next, the 10’s were fine for the rest. The moves are all very familiar Cathe’s compound exercises, such as, squat drop & tricep extension combo, rear lunges with curl press etc. As you are combining upper and lower body my heart rate stayed fairly elevated during this section too. These exercises are not too high rep but just enough to start feeling the work. The section ends with Cathe’s infamous sit-up / push-up combo – just to make sure you are really tired out by the end!


Overall, this was a fun cardio kickboxing and metabolic strength workout that provides a great total body challenge. A good routine for a high energy day when you are looking to work the whole body without picking up heavy weights.


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

The Workout


Kickboxing & Compound Weights is cardio and metabolic strength workout consisting of cardio kickboxing, a Heavy bag section and metabolic compound strength training. Cathe used boxing gloves (I used wrist weights), a heavy bag (I shadow boxed instead) and 10 pound dumbbells for this routine.


What You Need to Know

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


The Moves


Kickboxing & Compound Weights is 50 minutes long and originally aired on 4th December 2014 (#30). The workout starts with a 10 minute (best guess) cardio boxing warm-up before continuing into cardio kickboxing. Cathe and class have their boxing gloves already on at the start of the routine. The main moves are shown below are usually repeated on the other side.


Cardio Kickboxing


  • Triples (jab, cross, jab – fast) / elbow strike / 2 high punches & 2 low cross / upper cut x2 (low) & hook x2 (high)

  • Double scissors / fast scissors / travelling scissors

  • Jacks

  • Jab, cross, hook & upper cut / 2 high jabs & 2 low cross / upper cut x2 (low) & hook x2 (high)

  • Jack & jabs / jacks

  • Repeat all above on other side

  • Jump rope

  • Squat & front kick

  • Front kick, back lunge, squat, front knee lift, squat, back knee lift, squat

Quick water break at 22:25 minutes

  • Jump rope

  • Shuffles (arms hip to hip & in guard position)

  • Knee lift & front kick / side kick & punch across

  • Squat & side kick

  • Squat & back lunge (pulsing & singles)

  • Jump rope / jack & jab


Heavy Bag at 30 minutes

  • 2 Jabs high & 2 low cross / jab (high) & cross (low)

  • Tabata run – fast punching while running the feet – 3 sets

Quick water break. Take off your gloves, get out your mat & dumbbells at 33:10 minutes


Compound Weight Training at 34:05 minutes

  • Squat drop & overhead press / squat drop & overhead tricep extension combo – two 10# dumbbells – 10 reps / 8 reps

  • Front swing & 1 arm lat pull down – one 10# dumbbell (I used 1x 12) – 6 reps (swing only) / 14 reps


  • Sumo squat & upright row / 1 arm clean – two 10# dumbbells (I used 12’s) – 6 reps (both arms) / 6 sets (3x both & 1x 1 arm clean)

  • Rear lunge & curl press – two 10# dumbbells – 6 reps (no arms) / 12 reps


  • Rear delt flys – two 10# dumbbells – 3 sets of 10 reps

  • Single leg deadlift & alternating front raise (db held vertically) – two 10# dumbbells – 5 sets on each side


  • W curls – two 10# dumbbells (I used 12’s) – 14 sets (1x single arm & 1x both arms)

  • Tricep push-ups with alternating leg lift – mat – 12 reps (on knees) & 8 reps (on toes)

  • 5 Ankle grabber sit-up & 5 push-up combo – mat – 4 sets


The workout ends with a 2:30 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: Cardio Boxing & Metabolic Conditioning – HERE.


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