Cathe Live Review: Lower Body Burn (#48)
Lower Body Burn is a tough and effective, cardio and strength workout focused on the lower body incorporating both standing and floor work. This is an excellent and intense routine that really burned out my legs nicely.
The workout starts with a short cardio section of two combos that are each repeated. These are all very straight forward moves, strung together in a pattern, so there is no choreography. It is more steady state cardio, such as, jacks, twist travels and fast scissors. This section is not too tough but did get my heart rate up nicely.
You then move into standing strength work, for the lower body, with a few cardio intervals mixed in, using the resistance loop around the ankles. This helps to keep the heart rate fairly elevated throughout. The strength work uses dumbbells, the resistance loop, a gliding device or just your own bodyweight to burn out the muscles. The reps are fairly high and I was definitely struggling a little on the static lunges particularly. The cardio blasts using the loop also really work your thighs and so this compounds with the strength work so you will definitely be feeling it.
The workout ends with a short, non-weighted, section on the floor. This includes hamstring presses, glute bridges, glute raises and outer thighs. This really finished off my lower body nicely and by the end I felt really well worked. Unfortunately, Cathe’s counting was a little off during this section and for some of the standing work too, so you are not always working each side evenly. I have noted the differences below but would probably suggest starting with the other leg the next time you do the workout (or just add the extra on).
My only complaint with this workout is that the stretch at the end was ridiculously short for such a tough workout. You barely stretch out any of the muscles and so I added on a few more stretches at the end. In future, I think I would then switch to one of Cathe’s other lower body stretches just to make sure everything is stretched out properly.
Overall, this is an intense and metabolic, lower body workout that includes a number of cardio blasts to really keep your heart pumping while burning out those muscles. This is definitely one I will return to.
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The Workout
Lower Body Burn is a cardio and strength workout for the lower body.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Lower Body Burn is 52 minutes long and originally aired on 23rd April 2015 (#48). The workout starts with a 10 minute warm-up, before moving into a short cardio section. Cardio moves shown in bold italics below.
Cardio
Jump ropes
Hopping twists (different arm patterns)
Tap outs (tapping foot out to one side & other while hopping)
Jacks / circle jacks / quarter jacks / double jacks
Twist travel / 4 jacks
Tap outs (starting other side)
Jacks / circle jacks / quarter jacks / double jacks
Twist travel / 4 jacks
Double scissors / fast scissors
Jack & jab
Jump ropes
Double scissors / fast scissors (starting other side)
Jack & jab
Standing Lower Body at 15:25 minutes
Squats - two 15# Dbs (I used 20’s) – 24 reps
Squat & overhead press / hover squats – one 15# Db – lots of reps (different tempos)
Lateral plie walks – two 12# Dbs – 8 sets
Pivoting side to side sumos - one 12# Db (I used 1x 15) – 24 reps
Jacks / diagonal side steps – resistance loop (around ankles) – 32 jacks, 4 sets (side steps) & 32 jacks
Side slide lunges – one gliding device – 16 reps each side
Alternating side lunges – 12 reps
Side slide lunges – one gliding device – 16 reps each side
Crossback lunges - one 15# Db – 6x 3 pulses, 8x singles, 4x 7 pulses & 8x singles
Crossback slide lunges – one gliding device – 4x 3 pulses, 2x 7 pulses, 1x 15 pulses & 8x singles (1st side). 6x 3 pulses, 2x 7 pulses, 1x 15 pulses, 8x singles & 4x 3 pulses (2ndside)
8 Jacks / side steps (4’s) / high reaching jump squats (3 sets of 10) / tap outs (in 4’s & 8’s) – resistance loop (around ankles)
Static lunges - one 15# Db – lots of reps (different tempos)
Walking lunges & plie pulse squats - 6 sets (of 4 pulses) & 4 sets (of 2 pulses)
Floor Work at 38:10 minutes
Hamstring press (1 heel on Db & raise other leg straight in air & pulse up) – one 15# Db (I used a high step topper) &mat – 57 reps (1st side) & 48 reps (2nd side)
Hip bridges – mat – 56 reps
Table-top hamstring raises (on all 4’s – straight leg & bent leg) – mat – 24x straight leg (pt), 40x strgt leg (flex), 32x bent leg (pt) & 32x bent leg (flex)
Outer thigh lifts – ball & mat (I used ankle weights & no ball) – 26x toe pointed, 32x flex, 10 forward circle & 10 backward circle
Table-top hamstring raises (other side) – mat – 32x straight leg (pt), 32x strgt leg (flex), 32x bent leg (pt) & 32x bent leg (flex)
Outer thigh lifts (other side) – ball & mat (I used ankle weights & no ball) – 40x pt, 40x flx, 10 fwd & 10 back
The workout ends with a 1:30 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Cardio Leg Party (#246) – HERE.
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