Cathe Live Review: Long & Sculpted Legs (#118)
Long & Sculpted Legs is a tough and intense, metabolic lower body workout.
Wow was this workout deceptive, it starts out not too high rep and then suddenly you are doing 144 high hip pulses! This was a fantastic and challenging routine that doesn’t use any dumbbells but still burned out my lower body very well.
The workout consists of four sections. It starts with lower body moves using a gliding device, which really starts to warm the legs well. You then move into metabolic leg work using no equipment. These got my heart rate up a little more and got me starting to feel the work, particularly the plie pulses with the heels raised.
The third section is where it really kicks it up a notch and this is a really high rep, challenging section, using the barre. Cathe used a chair here and the class used the barre so you can easily do the routine without having a barre or Fit Tower. My legs were absolutely screaming during this section, particularly during the high hip pulses and the high & tight. All of these moves are ridiculously high rep and made worse by the fact that Cathe’s counting was off so you do an extra 30 reps on the second side for the high hip pulses. The high & tight, in second position, really finished me off as Cathe wanders around and isn’t really focused on the counting so you just keep going and going… I was in agony by this point and I think most of the class were too. Cathe then re-joined the exercise and even she took a quick break although she didn’t give it to the class they just had to keep going! Having done 106 reps she then decided to add on an extra set just for good measure – utterly brutal!
The final part of the workout is on the floor using the stability ball. This is also pretty high rep and this finished off working my lower body nicely.
Overall, this is an excellent and very challenging, strength endurance routine that will really fry that lower body without the need to pick up any weights.
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The Workout
Long & Sculpted Legs is a strength workout for the lower body, using a gliding device and a stability ball.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Long & Sculpted Legs is 49 minutes long and originally aired on 15th September 2016 (#118). The workout starts with a 4 minute warm-up, before moving into lower body exercises using a gliding device.
Lower Body - Gliding Device
Side slide lunges – one gliding device – 40 reps each side (various tempos)
Back slide lunges / warrior lunge – one gliding device – 32 reps each side
Side slide circles (in squat; circle 1 leg out & around) / 1 leg narrow pulse squats – one gliding device – 24x circle & 32x pulse each side
Crossback slide lunges – one gliding device – 16x singles, 4x 3 pulses, 2x 7 pulses & 1x 15 pulses each side
Metabolic Lower Body – No Equipment
Alternating diagonal lunges – 16 reps
Diagonal lunges – 8 reps each side
Warrior 2 lunges – 16 reps each side
Pulsing plie squats w/ heel raises – 48 reps (different arm patterns)
Marching sumos – 40 reps
Lower Body - Barre or Chair
Calf raises (toes face forward) – chair - 32 reps
Calf raises (toes out & heels together) – chair- 40 reps
Cal raises (toes in & heels out) – chair - 56 reps
Step out squats (in squat position, step out foot to side 3x & in) – chair – 8 sets
Pulsing plie squats w/ heels raised & 1 arm pulldown / 1 arm circle – chair – 38 reps
Step out squats (other side) – chair – 10 sets
Pulsing plie squats w/ heels raised & 1 arm pulldown / 1 arm circle (other side) – chair – 36 reps
High hip raises (to side & moving forward & back) – chair – 112 reps (1st side). 144 reps (2nd side)
High & tight (feet together) – chair – 72 reps
High & tight (second position – toes out & heels together) – chair – 10 reps & 24 reps
Floor Work - Stability Ball
Hamstring roll-ins – ball & mat – 24 reps
Hamstring roll-in & hip lift – ball & mat– 8 reps (roll-in & hip lift) & 8 reps (roll-in only)
One leg glute press (lay on back, 1 foot on ball, other leg raised to ceiling, raise & lower hips) – ball & mat – 5 reps (1st side), 5 reps (2ndside), 6 reps (1st side) & 7 reps (2nd side)
Hamstring roll-ins – ball & mat – 12 reps
Ball knee squeeze (sitting up & ball between knees) – ball & mat – lots of reps (different tempos)
Ball toss (lay on back, legs straight in air in V position; toss & catch ball between ankles) – ball & mat – 14 reps
Ball rotations (same position as above; hold ball between ankles & rotate slowly in one direction then other) – ball & mat - 10 reps
Outer thigh lifts (leaning on ball) – ball & mat– 64 reps (toe pointed). 32 reps (flex). 32 reps (flex). Repeated on other side (with breaks in between)
The workout ends with a 2 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Totally Toned Legs (#56) – HERE.
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