Cathe Live Review: Metabolic Core (#342)
Cathe Live Review: Metabolic Core (#342)
Metabolic Core is a fun and different metabolic strength workout focused on the core. This was actually a rather enjoyable workout and not quite what I expected from the title. The focus of the routine is on working the core through all ranges of motion, however, in doing so Cathe pretty much works the whole body, which isn’t really surprising given the role the core plays in supporting every movement you do. This workout nicely targets all areas of the core and is pretty metabolic so I was quite sweaty by the end. This definitely isn’t the floorwork routine I was expecting, as you are constantly moving from the floor to standing. So if you don’t like lots of up and down then this one probably isn’t for you, as it’s pretty much every other move!
The workout consists of twenty one different exercises - of which none are repeated - so my favourite type of routine! Cathe starts with a long 10 minute warm-up and even though she keeps saying we are nearly through the warm-up she just keeps going! Towards the end you pick up very light dumbbells (3 pounds), to do a few total body moves before progressing into the actual routine. The second move, using the 3 pound dumbbells, I did find slightly awkward as you are doing a squat into a rear leg lift, with a front raise or lateral arc, and it just felt a little uncoordinated but that could just be me!
The main workout alternates floor based moves with standing moves. These are a mix of core specific moves, such as, sit-ups and planks, and total body moves, such as, push-ups and deadlifts. (And btw there are quite a lot of push-ups - so be prepared!) The standing exercises are all compound moves, using both the upper and lower body, that target the core with twists or stability / control for the whole body. Cathe used slightly lighter weights for this routine, as she said she wanted to focus more of range of motion and really feeling the moves rather than heavy strength training. I generally stuck with the same weights and just increased on the two moves where she used 8 pounds. These worked pretty well for me and due to the nature of the moves my heart rate stayed quite elevated throughout. I really liked the mix of exercises and felt it worked both my core and the rest of my body nicely.
The standing moves also incorporate three cardio moves but I would not label this as a cardio and strength workout, these are there more to keep the heart rate a little higher than anything else. The floor moves incorporate a range of different core focused moves, some using dumbbells and others just bodyweight. The rep range is not too high for any of the moves but just enough to start feeling the work. It wasn’t the most challenging core workout by any means but I did enjoy it.
Overall, an enjoyable, no repeat, total body metabolic strength routine with a strong focus on the core.
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Metabolic Core is a no repeat metabolic strength workout focused on alternating a series of standing and floor based metabolic core exercises.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
Metabolic Core is 46 minutes long and originally aired on 8th April 2021 (#342). The workout starts with a 10:30 minute warm-up, using 3 pound dumbbells towards the end. Cardio moves shown in bold italics below.
Extended Warm-up Moves w Dbs
2 Side steps & punch across – two 3# Dbs
Squat & alternating back leg lift w front raise / lateral arc – two 3# Dbs
Walkout to 4 push-ups – mat – 6 sets
Alternating step out overhead press – one 15# Db – 20 reps
2 Spiderman climbers & overhead reach (2 Spiderman climbers (knee to outside elbow) then reach 1 arm up towards ceiling. Left side) – mat – 8 sets
Rear lunge & knee twist (rear lunge, stand & twist Db over 1 side as you lift the knee. Left side) – one 10# Db – 8 sets
2 Spiderman climbers & overhead reach (right side) – mat – 8 sets
Rear lunge & knee twist (right side) – one 10# Db – 8 sets
90/90 hands down / lean back (sitting on bottom w/ knees bent in mermaid position; rock them side to side; progressing from hands on floor to hands up & reaching across to floor) – mat – 17 reps
Deadlift & upright row – two 12# Dbs – 20 sets
Sit-up to 1 arm reverse table (reaching other arm to ceiling) – mat – 12 reps
Lateral skates (reaching Db to floor) – two 5# Dbs – 26 reps
Squat thrust to beast (walk back to plank, jump feet into beast, out to plank, walk feet to hands & stand) – 10 sets
Plank push-up & T-rotation (side plank reaching top arm to ceiling) – mat – 12 sets
Sumo squat & 1 arm front raise – one 10# Db – 14 reps
Plank punch x2 / walk feet in & out x2 – mat – 10 sets
Alternating rear lunge & twist (twist while in lunge position) – one 12# Db – 16 reps
Eccentric push-ups (start in plank; lower to count of 4, push back to child’s pose then back to high plank) – mat – 10 sets
Plank leg lifts – mat – 28 reps
Hip hinge & rear fly – two 10# Dbs – 8 sets (2x 1 arm & 1x both)
Sit-up & 1 arm overhead press – two 8# dbs (I used 10’s) & mat – 16 reps
Sumo squat & front raise (halfway up & overhead) – one 12# Db – 12 sets (1 of each)
Plank tricep kickbacks – one 10# Db & mat – 12 reps each side
1 Arm clean & press (squat w db at shoulder, pivot & stand w 1 arm O/H press) – one 8# Db (I used 1x 10#) – 16 reps each side
Monster walks (tap hand to opposite foot) – mat – 16 reps
Superman variations (lat pulldown / arms behind back & lift torso) – mat – 10 sets (1 of each)
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: All Core On The Floor (#307) – HERE.
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