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Cathe Live Review: Metabolic Conditioning (#43)

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Cathe Live Review: Metabolic Conditioning (#43)


Metabolic Conditioning is an express metabolic cardio and strength workout. This is a fast paced routine that will definitely get that heart rate up and I really enjoyed it.


The workout consists of eight rounds of three to five exercises. The first three rounds are only metabolic strength exercises. Cathe then does an ‘intermission’ where she does jumping jacks and tuck jumps. After that the remaining rounds, with the exception of Round 5, has two sets of cardio Hiit drills in between the metabolic strength exercises. The whole workout is fast paced and you are moving quickly from one thing to the next. Cathe also often has you shuffling in between moves to keep the heart rate up a little higher. It starts off a little more gently but I found it really picked up towards the end and by the burpees I was definitely sweating and breathing harder.


The cardio moves are straight forward plyo moves, such as, power scissors and squat digs. They are not too high rep but just enough to get you feeling the work. The strength moves are upper, lower body or compound moves. Some combine moves together and others have little hops to provide more of a cardio effect too. Many of the moves are also repeated so that you alternate sets of two moves. Cathe used lighter dumbbells for this routine so I did increase on a few, shown below. The moves are not too high rep but as you often repeat them by the second time you are really starting to feel them. I particularly found moves, such as, the rows / rear delt flys and the sumo squat tricep extension combo challenging, especially when Cathe added on 1 arm rows and two more sets of 3 tricep extensions on the end, respectively, my arms were definitely shaking.


Overall, this is a fun and fast, metabolic cardio and strength workout that works the body nicely. A great workout when you need a little mood booster or are short on time.


(For more information about Cathe Live, how to sign up & to see all of my Cathe Live reviews, click HERE).


The Workout


Metabolic Conditioning is a cardio and strength metabolic workout consisting of eight rounds of exercises.


What You Need to Know

(Rating scale – 1= lowest & 5 = highest).


The Moves


Metabolic Conditioning is 42 minutes long and originally aired on 19th March 2015 (#43). The workout starts with a 5:30 minute warm-up, before jumping (literally) into the first move. Cardio moves shown in bold italics below.


Round 1


  • Squat kick, squat lunge – 8 sets

  • Squat press – two 10# Dbs – 5 sets (2x 1 arm & 1x both arms) & 8 reps (both arms)

  • Squat kick, squat lunge (other side of body) – 8 sets

  • Squat press – two 10# Dbs – 5 sets (2x 1 arm & 1x both arms) & 8 reps (both arms)


Round 2


  • Rear lunge & hammer curls – two 10# Dbs – 6x both arms, 10x 1 arm & 2x 7 curls (both)

  • Rear lunges & curl to overhead press - two 10# Dbs – 4x 1 arm, 8x both, 4x 1 arm, 2x 1 arm (3 curls) & 2x both (3 curls)


Round 3


  • Plie squat pulses & hops – one 15# Db – lots of reps

  • Deadlifts – two 15# Dbs (I used 20’s) – 12 reps

  • Plie squat pulses & hops – one 15# Db – lots of reps

  • Stiff leg deadlifts – two 15# Dbs (I used 20’s) – 12 reps


Intermission: 3 jacks & 1 tuck jump – 8 sets


Round 4


  • Double arm row alternated with rear delt flys (1 of each) – two 12# Dbs – 12 sets

  • Plyo jacks – 16 reps

  • Double arm row alternated with rear delt flys (1 of each) – two 12# Dbs – 12 sets

  • 1 Arm row - Cathe used two 12# Dbs in one hand (I used 1x 20) – 16 reps each side

  • Plyo jacks – 16 reps


Round 5


  • Lateral plie walks / step out Arnold press – two 10# Dbs – 4 sets (lateral walk) / 8 reps (Arnold) / 4 sets (lat walk) / 8 reps (Arnold).

(This is one continuous set so be prepared to walk in other direction after 1st set of Arnold (or quickly scoot across to other side if you are short on space)).


Round 6


  • Alternating front raise & single leg deadlift – two 10# Dbs (I used 12’s) – 8 sets

  • Squat digs – 32 reps

  • Alternating front raise & single leg deadlift (other side) – two 10# Dbs (I used 12’s) – 8 sets

  • Squat digs – 32 reps


Round 7


  • Sumo squat drop & overhead tricep extension combo – two 10# Dbs – 6 sets & 2 sets of 3’s (tricep extension only)

  • Burpees – 8 reps

  • Sumo squat drop & overhead tricep extension combo – two 10# Dbs – 6 sets & 2 sets of 3’s (tricep extension only)

  • Burpees – 8 reps


Round 8


  • Squat thrust out & plank push-ups – 6 sets (2 push-ups)

  • Power scissors - 32 reps

  • Squat thrust out & plank push-ups – 2 sets (2 push-ups), 1 set (6 push-ups), 2 sets (2 push-ups) & 1 set (6 push-ups)

  • Power scissors – 24 reps


The workout ends with a 4 minute cool down and stretch.


Take Action

Try it today! Find out more about how to subscribe and to check out all of my Cathe Live Reviews - click HERE.


If you liked this workout, check out my review of Cathe Live: Cardio Hiit Metabolic – HERE.


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