Cathe Live Review: Metabolic Conditioning 2 (#353)
Metabolic Conditioning 2 is a really fun and enjoyable cardio and metabolic strength workout. I really liked this one, as it has so much variety plus a number of new moves and different combinations that means that the time just flies by. I was also pretty drenched by the end of this one, as the structure of the workout keeps the heart rate a little higher throughout.
This is the second version of this routine, as Metabolic Conditioning #43 was recorded many years ago (detailed review HERE). This has a similar format of mixing cardio and metabolic strength exercises together. I loved that workout too - as the format is just so much fun!
This routine consists of six rounds of one cardio and a number of metabolic strength exercises. The cardio moves are not done for too long but are just enough to get you moving. Generally, they also weren’t really killer plyo moves and Cathe also started out a little nicer by doing 3 sets of 8 reps of pop squats before doing a final round of 16 reps. I liked the different combinations of moves and there were a few new ones I hadn’t seen before, from Cathe, so it’s always nice to mix it up a little.
The strength moves are all very metabolic and combine both upper and lower body, at the same time. They are often reasonably high rep and sometimes combine moves so Cathe goes a little lighter on some of them. I found the sumo squat with the bicep curl, while holding at the bottom, quite challenging as they are so slow…. Cathe used 5 to 15 pounds for this routine and this worked well for me too. This is meant to be more metabolic rather than a heavy strength workout, although I did start to feel the work, for many of the moves, even with slightly lighter dumbbells. As mentioned, there are quite a few new combos of moves in here and I really liked the variety. Cathe also hit all of the muscle groups and really mixed it up so your body was left guessing as to what was coming next. Plus your brain gets a little workout too, as some of the moves take a bit of concentration, such as, the combo lateral raise to scarecrows with calf raises.
The workout finishes on the mat with exercises for the triceps and chest, including side lying tricep push-ups and chest flys.
Overall, an excellent and varied metabolic strength workout with a good cardio effect throughout.
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The Workout
Metabolic Conditioning 2 is a cardio and metabolic strength workout. The routine consists of six rounds of a cardio interval followed by several metabolic strength moves.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Metabolic Conditioning 2 is 49 minutes long and originally aired on 15th July 2021 (#353). The workout starts with a 6 minute warm-up, before moving into the first exercise. Cardio moves shown below in bold italics.
Round 1
Pop squats – 3 sets of 8 reps & 16 reps
Sumo squat & upright row – two 12# Dbs – 8x both arms, 4 sets (2x 1 arm & 1x both) & 8x both
Alternating rear lunge & front arc / shoulder shrugs – two 8# Dbs – 2 sets (8x arc & 4x shrug)
Lateral raise w/ calf raise – two 5# Dbs – 20 reps
Scarecrow w/ calf raise – two 5# Dbs – 8 reps
Lateral raise to 2x scarecrow w/ calf raise – two 5# Dbs – 7 sets
Round 2
Spiderman climbers x2 & 1 arm reach – 8 sets each side
Back flys (alternate stepping one foot back) – two 10# Dbs – 12 reps
Sumo squat & bicep curl – two 15# Dbs – 10 reps (slow)
Kettlebell swing & double arm lat pull down – two 8# dbs (I used 10’s) – 11 reps
Round 3
Plyo jack & side lunge w/ punch down – 16 reps
3 Front raise & 1 bicep curl (while tapping 1 foot back at a time) – one 15# Db – 5 sets
Sumo squat & front raise – two 8# Dbs – 8 sets (2x 1 arm & 1x both)
Inchworm (walkout) push-ups – mat – 10 sets (5x 1 push-up & 5x 2 push-ups)
Round 4
Knee to elbow / front kicks (hopping – 8 sets (4 of each)
Deadlift / 2 hip hugger (tapping foot back) – two 15# Dbs – 8 sets & 8x hip hugger
Sumo squat hold & 1 arm concentration curl – one 15# Db – 2x 7 curls, 4x 3 curls & 8x singles
Alternating back lunges w/ hammer curls – two 10# dbs – 16 reps
Round 5
Knee to elbow & squat jack – 30 reps
Squat, calf raise & hammer curl (holding at the bottom) – two 10# Dbs – 16 reps
Straight arm kickbacks (tapping foot back) – two 8# Dbs (Cathe starts w/ 5’s but changes to 8’s after 2 reps) – 28 reps
Static lunge & overhead tricep extension – one 12# Db – 8 sets (of 2 reps) each side
2 Side lunge & curl press to 2 overhead tricep extension – one 15# Db – 8 sets
Round 6
Lateral skates – 56 reps
Side lying 1 arm tricep push-up – mat – 12 reps each side
Tricep dips w/ 1 leg extension – mat – 2 sets of 16 reps
Chest flys in bridge w/ 1 leg extensions – two 15# Dbs & mat – 16 reps
Bench press w/ bridge – two 15# Dbs & mat – 24 reps
Crossover push-ups – mat – 10 reps
The workout ends with a 3 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Cardio Hiit Metabolic (#161) – HERE.
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