Cathe Live Review: Metabolic Bootcamp (#263)
Metabolic Bootcamp is an intermediate level total body metabolic strength workout. I loved this routine – it had so much variety and just flew by.
I love these kinds of workouts and Cathe is the best at making these fantastic and fun metabolic routines. She has a number of Metabolic workouts both on DVD (ICE, Ripped w Hiit, Fit Split, LITE. For a full review of LITE: Metabolic Blast click HERE) and in the Live archive. This routine is similar to those in that they combine a great variety of different total body compound exercises, which work a little bit of everything while keeping the heart rate up.
This workout consists of five rounds of metabolic strength exercises and ends with a bonus core round. Some of the metabolic exercises are familiar, from her other workouts, and some are entirely new, which keeps it really interesting. This was definitely a more intermediate level workout and probably even easier than both her LITE and ICE versions, which are aimed at more intermediate exercisers, as it’s not quite as high rep. Cathe used light weights and I did increase on a few but would definitely increase my weights on more of the exercises next time. However, you are moving quickly from one thing to the next and some of the rep speeds are a little faster so it may be difficult to go heavy on all of the exercises. Therefore, this is perfect for a lighter day.
The workout ends with a core section that starts standing and only the final exercise is on the floor. This was a really nice different mix of exercises to work your core in a variety of ways. I really enjoyed this section too – it wasn’t very tough but a really enjoyable way to end the routine.
Overall, this was a fun, feel good workout that will get your heart rate up a little and your body moving. It’s great for a lighter day or when you don’t have too much energy and need a great pick-me-up! This is definitely one I will return to.
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The Workout
Metabolic Bootcamp is total body metabolic strength workout using a full size step, with three risers on each side, and dumbbells. The workout consists of five rounds plus a bonus core section. If you don’t have a step you could do the moves on the floor instead.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Metabolic Bootcamp is 44 minutes long and originally aired on 29th August 2019 (#263). The workout starts with a 4 minute warm-up before moving into the first round. The step, with three risers on each side, is set up horizontally in front you. The step height remains the same except for one exercise (elevated lunges) detailed below.
Round 1
Squat press – two 10# dumbbells – 28 reps
Forward lunge onto step with lateral raises – two 5# dumbbells & step – 4 reps, 4x 3 lat raises & 8 reps
Leg abduction & upright row – one 10# dumbbell & step – 16 reps each side
Mountain climbers – step – 32 reps
Round 2
Alternating back lunges with bicep curl / overhead press – one 12# dumbbell (held horizontally in hands) – 20 reps / 8 reps w overhead press / 16 reps
Knee raise & lunge back with hammer curls – two 5# dumbbells & step – 24 reps each side
2 Squats & 1 sweeper curl – two 15# dumbbells – 8 sets & 4x sweeper curls
Leg thrusters – step – 32 reps
Round 3
Elevated lunges with 1 arm overhead press – one 8# dumbbell & step topper – 16 reps each side
Rear delt flys – two 10# dumbbells – 2 sets of 2x singles, 2x 3’s & 1x 7
Squat toss – one 10# dumbbell – 2 sets of 32 reps
Incline push-ups & knee-ins – step – 4x 1 push-up & knee, 2x 2 push-ups & slow knee, 2x 3 push-ups & knee, 2x 2 push-ups & slow knee, 4x 1 push-up & knee
Round 4
Alternating rear lunge & 1 arm back flys – one 10# dumbbell – 8 reps, 2x 3’s, 2x 7’s, 2x 3’s & 4 reps
Pullovers – two 15# dumbbells & step – 2 reps (4/4 count)
4 Narrow grip chest press & 1 pullover (4/4 count) – two 15# dumbbells & step – 5 sets
Crab kicks – step – 2 sets of 16 reps
Incline tricep push-ups – step – 10 reps
Round 5
1 leg deadlifts & squats – two 12# dumbbells (I used 15’s) – 10x deadlift, 18x squats, 10x deadlift & 20x squats
Side lunge & front raise (dbs held vertically) – two 8# dumbbells – 18 reps
Crossback lunge & upright rows – two 12# dumbbells (Cathe starts with 10’s & changes after 2 reps) – 10 reps, 4x upright only, 6 reps & 4x upright only
Chest flys with leg extensions – two 10# dumbbells (I used 15’s) & step – 16 reps
Bonus Core Round
Wood chops – one 12# dumbbell – 22 reps
Straight arm plank walks (in straight arm plank with feet on top of step then walk 1 foot then other to the floor & back up) – step – 14 reps
Standing side bends – two 10# dumbbells (in one hand. I used 1x 20) – 20 reps each side
Soldier planks on knees / on toes – 16 reps / 24 reps
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: Metabolic Burn – HERE.
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