Cathe Live Review: Legs On Fire (#123)
Legs On Fire is a fun, fast paced metabolic strength and cardio workout for the lower body.
The workout starts with standing lower body work using a barbell, dumbbells and a gliding device. This section includes both heavier strength training, for the lower body, and more metabolic, faster paced exercises. These combined with a few cardio blasts really keep the heart rate up throughout the routine. Cathe used 40 pounds on her barbell and you do several sets of heavier strength work, such as, squats and deadlifts. The metabolic work is mainly using the gliding device. These are all pretty high rep exercises with a variety of rep patterns to keep it interesting and worked my legs well. As I don’t like using the barbell, I used dumbbells and a 40 pound kettlebell (for plie squats only) and had no issues. There are five cardio intervals sprinkled throughout the standing section and these are all very straight forward, generally high impact moves. They are not too high rep though but just enough to get you breathing a little harder. It does include burpees but there are only two sets of 8 reps, with a 180 jump turn in the middle, and you do get a quick break between sets so they are not too bad!
The final part of the routine is a floor section for the lower body using the stability ball. These included outer thigh lifts, roll-ins, ball toss and ball knee squeezes. They are reasonably high rep but not brutal so they just work the legs nicely.
Overall, a reasonably intense, fast paced, cardio and strength workout that works all angles of the lower body effectively. A great addition to my lower body workout rotations and one that will be used frequently.
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The Workout
Legs On Fire is a cardio and strength workout for the lower body. The routine includes both standing and floor work exercises.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Legs On Fire is 49 minutes long and originally aired on 27th October 2016 (#123). The workout starts with an extended 9 minute warm-up that really starts to ramp up towards the end. You then move into the first strength exercise. The barbell is set up with 40 pounds at the start of the workout and does not change during the routine. You will need to ensure that you have your equipment handy, as you will be moving quickly from one thing to the next. Cathe used the mat for some of the cardio moves (I didn’t). Cardio moves shown in bold italics below.
Standing Lower Body
Squats - 40# barbell (I used 2x 20# Dbs) – 21 reps (various tempos) & 4x 3 pulses
Weighted pulsing sumo squats - one 12# Db – 23 reps
Rear slide lunges – one gliding device – 8 reps each
Rear slide lunges – two 12# Dbs & one gliding device – 16 reps each side
Plie squats - 40# barbell (I used 40# kettlebell)- 18 reps (various tempos) & 4x 3 pulses
Sumo marches - one 12# Db (I used 1x 15) – 3 sets (8 steps forward & 8 steps back) each side
Side slide lunges - one 15# Db & one gliding device – 6 sets (1x 2/2 & 2x singles) each side
Deadlifts - 40# barbell (I used 2x 20# Dbs) – 16 reps (2/2 & 3/1)
Squats in a box – mat – 8 sets each side
Diagonal lunges – two 12# Dbs – 12 reps each side & 6 reps each side
Squats - 40# barbell (I used 2x 20# Dbs) - 19 reps (various tempos) & 4x 3 pulses
3 Power turning squats (180 jump squats) – mat - 8 sets of 3 reps each side
Sliding crossback lunges – one 15# Db & one gliding device - 16 reps each side
Plie squats - 40# barbell (I used 40# kettlebell)- 8 reps (various tempos), 4x 3 pulses & 12 reps
Slam its – mat – 22 reps
Sweeper lunges – one gliding device – 35 reps each side
Deadlifts - 40# barbell (I used 2x 20# Dbs) – 16 reps (2/2 count)
4 Burpees & 180 jump – mat – 2 sets & 2 sets (with a break in between)
Warrior lunges – one gliding device - 12 reps each side
Floorwork with Stability Ball on the mat at 37:45 minutes
Outer thigh lifts / outer thigh press (foot flexed & press towards in & out) – ball & mat – 32x toe pointed, 32x toe flexed & 32 press
Hamstring roll-ins / roll-in & hip lift – ball & mat - 12 roll-in, 4x roll-in & hip lift & 6x hip lift only
Hamstring roll-ins – ball & mat – 12 reps
1 Leg hamstring press (one foot on ball) – ball & mat – 8 reps each side
Ball toss (catching ball between straight legs raised in the air) – ball & mat - 8 reps & hold, 8 reps & hold
Ball knee squeeze – ball & mat – 110 fast pulses
The workout ends with a 2 minute cool down and stretch using the stability ball.
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If you liked this workout, check out my review of Cathe Live: Cardio Leg Crush (#241) – HERE.
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