Cathe Live Review: Metabolic Mish Mosh (#273)
Metabolic Mish Mosh is a really fun, high energy, cardio Hiit and compound strength training workout. This routine absolutely flew by and I still can’t quite believe it was 50+ minutes!
The workout is starts out with cardio blasts alternated with compound strength moves, and ends with a series of compound strength moves on the floor. This was such an enjoyable routine, as there is so much variety, before you know it the workout has flown by and you are done.
The cardio Hiits are generally high impact although you could modify them to lower impact, if you prefer. They are done for just long enough to get you breathing harder and feeling the work. The Hiits are all pretty familiar moves that are repeated for set period of time so you can really focus on giving it your all. They are often a combination of different moves strung together and so there is lots of variety here. You then move quickly to a strength move that generally incorporates both the upper and lower body. This really helps to keep the heart rate elevated throughout the whole workout and I was pretty drenched by the end. Again the moves here are all very familiar but are put together in new and interesting ways. You are often incorporating a few different moves, into a little combo, that you then repeat for a certain number of sets, for example, rear lunge & overhead press with side lunges. I have a feeling this is a little preview of what is to come in Cathe’s new STEP BOSS series, as having previewed the PHA 3 video clip, it also seems to include multiple moves strung together for the strength work. I really liked this approach, as it works multiple muscle groups at one time, and keeps you focused as you move from one thing to the next.
The workout ends with a short floor section, where you alternate sit-up and crunch type moves with plank work and end with breaststroke swimmers. Cathe used fairly light weights, for this routine, and for many of the moves, as you are moving quickly, this was okay but I did increase on a few. Also Cathe combined dumbbells for the bicep curls and so I just used a heavier set of dumbbells instead, as this was easier on my hands.
(Just one thing to note, if you are like me and hate to miss reps when the camera is not on Cathe at the right time, Cathe does a series of moves - lateral raise, scarecrows and arcs - that follow on one after the other, so you complete a set then move straight into the next exercise. On the transition between the second and third move, unfortunately the camera is not on Cathe so she goes from scarecrows with calf raises, straight into a rear static lunge, arcing the dumbbells out to the side. As you can’t see her I missed the first few reps as the person the camera is focused on is not following Cathe).
Overall, this is a fantastic, fairly tough, cardio Hiit and metabolic strength workout that I absolutely loved. It’s great for a high energy day when you want to work your whole body without heavy weights. This is definitely one I will be returning to frequently.
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The Workout
Metabolic Mish Mosh is cardio and metabolic strength workout, which starts out alternating cardio Hiits and strength exercises, and ends with a more focused floor section. Cathe used light weights and a mat for this routine.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Metabolic Mish Mosh is 51 minutes long and originally aired on 14th November 2019 (#273). The workout starts with a 5 minute warm-up before moving into the first cardio blast. You will need to ensure that you dumbbells and mat are close by as you will be moving quickly from one thing to the next. (Cathe used a mat for some of the cardio moves, shown below, as I find this a trip hazard I just did these on the floor without a mat). Cardio moves shown in bold italics below.
3 Rope climbs & elbow strike – 8 sets each side
4 Alternating rear lunges / 2 alternating side lunge combo – two 10# dumbbells – 6 sets
Lean back, volley forward & air jack – 12 reps
4 Jabs up / 4 jabs across / 4 leg abductions / squat jumps – two 5# dumbbells - 6 sets
Jacks / insoles / jump rope / touch down jacks – 6 sets
Rear delt fly / curl & overhead press – two 10# dumbbells – 2 sets
2 Rear delt flys / curl & press with 2 tricep extensions (changes to 3 rear delt flys) – two 10# dumbbells – 4 sets & 4 sets with 3 rear delt flys
High reaching pop squats (180 turning squat jumps) – mat – 3 sets of 10 reps
Back lunge & kick / alternating side to side step out squats – two 10# dumbbells (Cathe starts with 8# but after 2 reps switches to 10#) – 8 reps
Half circle shuffle sprints – mat – 20 reps
1 Arm clean & press (squat, lunge, squat & 1 arm overhead press) - one 10# dumbbell – 8 reps each side
Squats in a box – mat – 8 sets each side
Front raise (with palms facing upwards) / rear lunge & front raise (with palms up) – two 5# dumbbells – 3 sets (1.5’s & 2 reps) standing then 6 sets (2 reps (standing) & 1.5’s while lunging back)
Lateral skates – mat – lots of reps (fast & slow) moving forward & back
Dynamic front lunge raises (front lunge & knee raise with lateral raise) – two 3# dumbbells (I used 5’s) – 4 reps (lunge only), 4 reps (knee lifts only), 2 sets of 3’s & 6x singles
Scarecrows & calf raises – two 3# dumbbells (I used 5’s) – 16 reps
Alternating back lunge & dumbbell arcs to side - two 3# dumbbells (I used 5’s) – 2 sets of 7’s, 2 sets of 3’s & 2x singles (this move follows directly on from previous move but the camera is not on Cathe so step back into static lunge & start arcing dbs)
4 Fast scissors / 4 power scissors – 7 sets
Bicep curls – two 10 & 3# dumbbells (Cathe holds a 10 & 3# in each hand – I used two 15#) – 12 reps
Bicep curls – two 8 & 3# dumbbells (Cathe holds a 8 & 3# in each hand – I used two 12#) – 12 reps
Bicep curls – two 10# dumbbells (I used 12’s) – 12 reps
4 Jacks / 4 galloping jacks / 4 jacks / 4 air jacks – 4 sets
Lying one arm tricep push-ups – mat – 16 reps each side
3 Lateral skates & 1 tuck jump – mat – 18 sets
Single leg deadlift with double arm row / hammer curl (to change sides) – two 10# dumbbells (I used 12’s) – 10 reps each side
2 Slam it’s & 1x power 3’s / 2 slam it’s & 1x power 7’s / 2 slam it’s & 1x power 3’s – mat – 4 sets / 4 sets / & 2 sets
Push-ups – mat – 10 reps, 9 reps & 8 reps
Sit-up & overhead press – one 10# dumbbell (held horizontally between hands) & mat – 14 reps
Tricep kickbacks in plank – one 10# dumbbell & mat – 12 reps each side
Sit-up & twist with leg lift – one 10# dumbbell & mat – 12 reps
W Planks (in straight arm plank, tap one foot to outside of hand & back, then same foot taps straight in & out, then other foot taps straight in & out then taps to outside of other hand) – mat – 8 reps
Triangle choke reverse lift (lying on back with one leg hooked behind the other lift up the hips) – mat 12 reps each side
Breaststroke swimmers (lying on your stomach with arms & legs raised off the floor – do slow breast stroke action moving both arms & legs) – mat – 12 reps
The workout ends with a 3 minute cool down and stretch.
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