Cathe Live Review: Lower Body Core Sweat (#335)
Lower Body Core Sweat is a fun mix of core and lower body strength exercises with a little bit of cardio mixed in. This was quite a sneaky little routine, as it started out very easy but towards the end it did ramp up a little more. The whole routine is still not high intensity or advanced but there were a few moves that I felt more than the others, such as, the side drop lunges and the touch down lunges.
The workout consists of a variety of different exercises - none of which are repeated – so my favourite type of routine! There is no obvious pattern to the workout but it just keeps the body guessing, as you move through exercises for the core or the lower body with a few cardio moves in between. The workout also uses a verity of different equipment to challenge the body in different ways. There are only four cardio intervals and they are generally not high impact, as several use the gliding devices but there are a few jacks and touch down jacks mixed in. They also incorporate a focus on the core or lower body so you are still working the same muscle groups during those too. For some of these, Cathe used her resistance loop, around the ankles, although she only used light resistance for this routine. I used my blue heavy resistance loop and that worked nicely for me so I felt the work a little bit more. None of the cardio moves are done for very long and they are often a series of moves combined together for two or more sets. I really liked the variety and before you know it you are onto something else.
The strength moves are a mix of those using dumbbells, bodyweight, gliding devices or a combination of these. Again they are not too high rep so you could go heavier with the weights, if you wanted to. Cathe sticks with 10, 12 and 15 pounds throughout. I also used 20’s and would probably increase further, next time, to try and feel a little more of a burn. My heart rate only really started to rise a little towards the end of the routine, as mixing in the core work meant that the heart rate dropped again during those exercises. However, I did really enjoy the variety and liked the different moves in this one. For me, it’s more of a feel good routine, as I felt nicely worked by the end but not particularly challenged (however, increasing the weights would definitely help a bit more with this, if that is what you wanted).
The core moves are mainly using the gliding devices and I didn’t find these moves overly difficult or challenging – they felt more enjoyable than anything else! Again they are not very high rep either so I actually added on more core work on the end.
Overall, a slightly lighter workout that provides a really fun way to get your body moving.
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The Workout
Lower Body Core Sweat is a varied routine consisting of cardio, core and lower body strength moves.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Lower Body Core Sweat is 54 minutes long and originally aired on 18th February 2021 (#335). The workout starts with a fairly active 7:30 minute warm-up, before a quick water break and moving into the first exercise, which uses the resistance loop around the ankles. You will need to have your equipment handy, as you will be moving quite quickly from one thing to the next. Cardio moves shown in bold italics below.
Jacks / side steps – resistance loop (around ankles) – 4 sets
Deadlifts / static lunges – two 15# Dbs (I used 20’s) – 8x D/L (2/2 count) / 16x lunges / 8x D/L (3/1 count) / 16x lunges (other side)
Lateral walks – two 10# Dbs – 8 sets (4 steps)
Sit-ups (bringing feet in) / seated bicycles – two gliding devices (feet on disks) & mat – 12x sit-up / 31x bike / 8x sit-up / 16x bike
Diagonal lunges – two 12# Dbs – 8 sets of 4 reps
Plank side leg slide (slide leg out to side & in) / plank crossovers (slide leg out to side then across under body) – two gliding devices – 4 sets (4x out to side & 2x crossover)
Side steps (in a box) – resistance loop (around ankles) - 5 sets
Single leg deadlifts – one 15# Db (I used 2x 15# Dbs) – 12 reps each side
Alternating side drop lunges (passing Db from one hand to other) – one 15# Db – singles, 1.5’s & pulses
Sit-up & twist (bringing knee to elbow w/ feet on disks) – two gliding devices & mat – 20 reps
Touch down leaning lunges (static lunge leaning slightly forward & tapping Db to floor) – one 15# Db – 16 reps each side
Mermaids (one hand on disk & slide hand out / in) – one gliding device & mat – 12 reps each side
Side slide lunges – one 15# Db & one gliding device – 7 sets each side (2x singles & 1x slow)
Slide back lunges – two 10# Dbs & one gliding device – 16 reps each side
Gliding mountain climbers – two gliding devices – 2 sets of 24 reps
Jacks / touch down jacks / tap outs – resistance loop (around ankles) – 2 sets
Calf lifts – two 15# Dbs (I used 20’s) – 35 reps, 25 reps & 20 reps
Crossback slide lunges – one 12# Db (I used 1x 15) & one gliding device – 20 reps each side
Squat thrust / squat thrust moguls (squat thrust then bring one or both feet into shoulder then other side) – two gliding devices – 3x squat thrust & 7x squat thrust mogul
Warrior lunges – one gliding device – 10 reps each side
Outer thigh press (lying on back w/ legs straight up in air & loop around ankles; press legs out) – resistance loop & mat – 88 reps (straight up & moving up / down)
Step out planks (in straight arm plank; step feet out & in) – resistance loop & mat – 5 sets
Plank straight leg lift pulses – resistance loop & mat – 4 sets (4 pulses)
Step out planks & straight leg lift pulses – resistance loop & mat – 8 sets (1x step out & 2x leg pulses)
The workout ends with a 3:30 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Legs, Cardio & Core Galore (#330) – HERE.
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