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Cathe Live Review: Low Impact Bootcamp (#183)

Cathe Live: Low Impact Bootcamp

Cathe Live Review: Low Impact Bootcamp (#183)

Low Impact Bootcamp is an excellent, fun cardio and strength workout. This is a really nice workout that you can do low impact or modify to higher impact, if you prefer.

The routine consists of six rounds of different exercises. Each round includes a low impact cardio blast (on the floor) and a mix of strength exercises for the upper and lower body. The low impact drills are just one move repeated, for a set number of reps, and many are done for more than one set. These all got my heart rate up nicely.

The strength moves are often compound, metabolic moves and so these also help to keep your heart rate up throughout the workout. Some of the exercises use the step or a gliding device to add to the intensity or balance challenge. The rep patterns vary and some are reasonably high rep so each muscle group does get some work here. I found the lower body was worked a little more than the upper but I still also felt some of the upper body moves too. I increased some of weights and would probably increase further, on a few, in future. Cathe sometimes uses lighter weights than she usually does or starts lighter and then takes a heavier dumbbell. I just used the heavier weights for both sets. I really enjoyed this workout and as there is so much variety the routine flew by.

Overall, this was an enjoyable bootcamp style workout and one that provided a variety of challenges for the whole body. This is a great workout to do when you don’t want to jump or do higher impact.

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

The Workout

Low Impact Bootcamp is a cardio and strength workout consisting of six rounds. Each round has a low impact cardio blast and several strength exercises for upper and lower body. Cathe used a full size step, a gliding device (wash cloth, disc, paper plate etc) and dumbbells for this routine. If you don’t have a step you could do the moves on the floor instead.

What You Need to Know

What you need to know: Instructor: Cathe Friedrich. Length: 52 mins. Equipment needed: 10, 12 & 15# dumbbells, full size step with three risers on each side, a gliding device & a mat. Optional: Lifting gloves. Fun Factor: 4/5. Sweat Factor: 4/5. Coordination: 1/5

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

The Moves

Low Impact Bootcamp is 52 minutes long and originally aired on 1st February 2018 (#183). The workout starts with a 4:30 minute warm-up before moving into the first round. The step, with three risers on each side, is set up horizontally in front of you at the start of the routine. The step height remains the same except where specified below (elevated lunges). Cardio moves shown in bold italics below.

Round 1

  • Windmills – 2 sets of 8 reps

  • Squats off side of step – one 15# dumbbell & step – 16 reps each side

  • 4x Deadlifts & 8x static lunges – two 10# dumbbells (I used 15’s) – 2 sets

  • 4x Deadlifts & 8x static lunges – two 15# dumbbells – 2 sets

  • Incline Push-ups – step – 4 sets of 1x 2/2 & 2x singles

  • Incline push-ups with toe taps – step – 4 sets of 2x singles & 2x toe taps, 4 sets of 1x 2/2 & 2x toe taps

Round 2

  • Mountain climbers – step – 32 reps (straight legs) & 32 reps (toes turned in)

  • Plie squats (setting down & picking up dbs) – two 15# dumbbells – 16 reps, 2x 7 pulses, 16 reps, 2x 7 pulses

  • Side sumo squat into overhead press – one 10# dumbbell (I used 1x 12) – 16 reps each side

  • W curls – two 12# dumbbells – 12 reps

  • Hammer curls – two 12# dumbbells (I used 15’s) – 5 reps & 5 sets of 3 reps

W Curls

Round 3

  • Double pulse lunges – 16 reps each side

  • Side slide lunges – one 15# dumbbell & gliding device – 9 sets of 1x 2/2 & 2x singles (8 sets on 2nd side)

  • Slide back lunge with sweeper curls – two 10# dumbbells & gliding device – 12 reps each side

  • Front raise – one 15, 12 & 10# dumbbell – 12 reps with each weight increment

Round 4

  • Dynamic squat abductions – 2 sets of 32 reps

  • Elevated lunges – two 12# dumbbells & step topper – 4 sets of 4x singles & 7x pulses

  • Drop sumo squat & overhead tricep extension combo – two 10# dumbbells – 8 reps

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

Squat & tricep extension

Round 5

  • Squat digs – 32 reps

  • Pivoting apple pickers – 32 reps

  • Sliding cross back lunges – two 10# dumbbells & gliding device – 2 sets (2x 7 pulses, 2x 3 pulses & 4x singles) plus 1x 15 pulses

  • Side leg abduction & upright row on step – one 10# dumbbell & step - 16 reps each side

  • Tricep dips (switching leg extended with a jump) – step – 24 reps & 32 reps

Round 6

  • Line Taps – 32 reps

  • Weighted sumo squats (switching the db from one hand to other) – one 10# dumbbell – 19 reps

  • Step ups – two 12# dumbbells & step – 16 reps each side

  • Front swing & lat pull down – two 10# dumbbells – 10 reps

  • Pullovers – two 15# dumbbells & step – 8 reps (4/4 count)

Weighted sumo squats

The workout ends with a 3 minute cool down and stretch.

Take Action

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If you liked this workout, check out my review of Cathe Live: Low Impact Step Bootcamp – HERE.

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Feb 27, 2021

Challenging workout, but very doable because the cardio doesn't waste you before the weight work. No real dread factor except (for me) elevated lunges-- but they're done only on 4" yea!!

My Modifications: I didn't do the mountain climbers or push ups on the step. I did them on the floor the old fashioned way.

Tough, sweaty, but not breathless workout.

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