Cathe Live Review: Metabolic Burn (#170)
Metabolic Burn is an excellent and fun metabolic strength workout. This one has a really nice cardio factor, as you are doing mostly compound moves and this really gets the heart rate up.
In my opinion, Cathe excels at making really fun and effective metabolic strength workouts and has a number of DVDs and Live workouts that follow the same format. They are all excellent workouts and this one is no exception.
The routine consists of twenty-six different exercises and so there is lots of variety. Cathe uses light to moderate dumbbells, resistance tubing and a gliding device for the different moves. This provides lots of different challenges, for the whole body, as you move quickly from one thing to the next.
The strength moves are generally compound - incorporating both the upper and lower body at the same time. Using the gliding device and given the nature of many of the exercises, you also get a good core workout too as it has to engage and stabilise in lots of the different moves. There are also a few isolation exercises and some of the moves are also pretty high rep. I definitely felt the work on quite a few of the different moves. In particular, I was really struggling with the second round of band shoulder circles and just at the moment I was thinking I’m not going to get to 32 reps - the camera pans round and lands on Deb (to Cathe’s left). Her t-shirt says ‘NEVER EVER QUIT’ – which is exactly the message I needed right at that moment! The band work, in this routine, I generally found pretty challenging – particularly when we did 128 reps of band pulls! For the strength moves, using the dumbbells, Cathe often went a little lighter on some of the moves, than she usually does, so I did increase on a few exercises (shown below).
I was definitely feeling the work as the workout went on and although the majority of the workout are strength moves, Cathe did throw in two sets of disc mountain climbers, just for good measure, towards the end!
Overall, this is a really fun and effective metabolic workout with a good cardio effect. This is definitely one I will be returning to often.
The Workout
Metabolic Burn is metabolic strength workout consisting of 26 different exercises. Cathe uses dumbbells, medium resistance tubing (I used a resistance band) and two gliding devices (discs, wash cloths, paper plates etc) for this routine.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Metabolic Burn is 48 minutes long and originally aired on 26Th October 2017 (#170). The workout starts with a 4 minute warm-up before moving straight into the first exercise, using the gliding devices. You will need to make sure you have all of your equipment close to hand as you are moving quickly from one thing to the next.
Burpee & 2 plank push-up jacks – two gliding devices – 10 reps
Side sumo squat to 1 arm overhead press – one 10# dumbbell – 16 reps & 14 reps (Cathe thinks she did 14 reps the 1st side - hence the difference)
Crossover kicks in plank – two gliding devices – 32 reps
Push press – two 10# dumbbells – 8 sets (alternating each arm then both)
Crossback lunge & 3 bicep curls / crossback lungs & 3 hammer curls – two 8# dumbbells (I used 10’s) – 8 sets of each
Front lunge & angled rear delt fly – two 8# dumbbells (I used 10’s) – 8 sets
Side slide pick up lunge – one 15# dumbbell & one gliding device – 24 reps each side
Lunge kick, lunge stand with hammer curls – two 8# dumbbells – 14 reps
High rep lunge taps (arms crossed) – one gliding devices – 48 reps each side
Bicep curls – two 5# dumbbells & resistance tubing (I used two 15# dumbbells & no tubing) – 24 reps
Tricep kickbacks – resistance tubing – 64 reps
Row & arrow (side lunge pulling back with tubing) – resistance tubing – 16 reps & 16x pulses each side
Shoulder circles – resistance tubing – 32 reps each way (forward & back)
Squats & deadlifts – two 15# dumbbells (I used 20’s) – 4 sets (8x squats & 4x deadlifts)
Fast band pulls – resistance tubing – 128 reps!
Kettlebell swing to double arm pull down – two 8# dumbbells (I used 10’s) – 12 reps
Back lunge & arc dumbbells to the front / standing shoulder arcs – two 5# dumbbells (I used 8’s) – 12 reps & 4 reps / 8 reps & 4 reps
Crab kicks – mat – 40 reps (these are a little slower)
T Band pulls – mat & resistance tubing – 24 reps
Walk out to plank & 2 push-ups – mat – 6 sets
Plank tricep kickbacks – mat & one 10# dumbbell – 16 reps each side
Mountain Climbers – two gliding devices – 2 sets of 32 reps
Upright row & deadlifts – two 15# dumbbells – 6 sets (2x upright & 1x deadlift) & 2 sets (6x upright & 1x deadlift)
Lateral raise / back lunge & lateral raise – two 5# dumbbells – 16 reps Lateral Raise / 8, 4 & 4 reps back lunge
Rear slide lunge & bicep curl / rear slide lunge & 1 am curl, overhead press – two 10# dumbbells & one gliding device – 8 reps of each (repeat on other side)
Bear crawl walk (in bear crawl plank - alternating reaching opposite arm & leg forward / back) – mat – 30 reps
The workout ends with a 3 minute cool down and stretch.
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