Cathe Live Review: Metabolic Weights & Loops (#352)
Metabolic Weights & Loops is a really fun cardio and metabolic strength workout. I liked this routine a lot, as there is so much variety and even though it is just under an hour long, the time just flies by. The combination of different exercises keeps it interesting and challenges your whole body so I felt nicely worked by the end.
The workout consists of a mix of cardio intervals, mainly using the resistance loop, and metabolic strength exercises using dumbbells. As you are moving pretty quickly, from one thing to the next, and some of the exercises actually just flow into next one, your heart rate stays elevated throughout and I was pretty drenched by the end!
The majority of the cardio moves use the resistance loop, around the ankles, so you get some extra work in for the lower body too. These are all familiar Cathe intervals, such as jacks, tap outs, touch down jacks, twist travels etc and are done for long enough to start feeling the work but not so long that you are completely fatigued. There are just a few moves that don’t use the loop, including burpees, and as they are towards the end, I was definitely feeling those, particularly as they were done so fast. I had to add a couple reps, at the end, to make up my 12 reps though, as I couldn’t get them done that quickly.
The metabolic strength exercises are a really fun mix of different moves and many combine upper and lower body or, as mentioned, just flow straight into the next move without putting the dumbbells down. I liked this format as it keeps the workout really interesting and increases the challenge a little more. Some of the moves are repeated and others are just done once so again lots of variety throughout. Cathe used 10 to 15 pounds and I used the same range but just increased on a couple of the ones she went lighter on (shown below). The reps are not too high but the rests are pretty short, if at all, so the work does start to compound towards the end.
Cathe then finishes the workout with a bang, as she ends with the infamous sit-up / push-up combo. She starts out saying she was going to do five sets but as we were nearing an hour in time she didn’t want to go that long so says we will do two sets – which at that point sounded very good! However, the music then ends and so she says the class has to keep going until the music comes back on, which seems to take an interminable amount of time, so you have been warned!
(One thing to note: The cool down is rather short, for such a workout, and didn’t really stretch out the upper body so I added a few extra stretches at the end).
Overall, an excellent and enjoyable total body cardio and metabolic strength workout.
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The Workout
Metabolic Weights & Loops is a cardio and strength workout using dumbbells and a resistance loop.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Metabolic Weights & Loops is 55 minutes long and originally aired on 8th July 2021 (#352). The workout starts with a 7 minute warm-up, before a quick water break and moving into the first exercise. Cardio moves shown below in bold italics below.
Deadlifts / sweeper curls / hip huggers – two 15# Dbs – 3 sets (8x DL, 4x sweeper & 8x hip hugger)
Jacks (turning) – resistance loop – 48 reps
Tap outs – resistance loop – 24 reps
Side steps – resistance loop – forward & back, side to side etc
Squat press – two 12# Dbs – 4 sets (2x 1 arm & 1x both) & 8x both arms
Alternating side lunges (reaching Db to floor) – two 12# Dbs – 20 reps
Squat press – two 12# Dbs – 4 sets (2x 1 arm & 1x both) & 8x both arms
Alternating side lunges (reaching Db to floor) – two 12# Dbs – 20 reps
Plie squats & upright rows – two 12# Dbs – 2x 4 reps 1 arm & 16 reps both arms
Step out sumo squat & overhead press – two 12# Dbs – 8 sets & 4x curl press
Lateral squat walks / step out squats – two 12# Dbs – 6x walks & 8x step out, 2x walks & 8x step out
Side to side hops / touch down jacks / jump rope / jacks – resistance loop – 2 sets
Rowing forward lunges – one 10# Db (I used 1x 12) – 16 reps
Alternating front lunges – two 12# Dbs – 16 reps
Sweeper curls – two 12# Dbs – 8 sets (1 of each)
Isolation curls (holding 1 Db half way & curl other arm up & down) – two 12# Dbs – 8 reps each side
Rowing forward lunges – one 10# Db (I used 1x 12) – 16 reps
Alternating front lunges – two 12# Dbs – 16 reps
Isolation hold (both arms) – two 12#Dbs – held for ages!
Isolation curls (holding 1 Db half way & curl other arm up & down) – two 12# Dbs – 4 reps each side (2/6 & 6/2)
Heels / jacks / tap outs – resistance loop – lots of reps
Quick side step shuffles (7 steps each side) – resistance loop – 12 sets
Single leg deadlift – one 15# Db – 8 reps
Static lunge pulses – two 15# Dbs – 32 pulses
Single leg deadlift (other side) – one 15# Db – 8 reps
Static lunge pulses (other side) – two 15# Dbs – 32 pulses
Calf raises – two 15# Dbs – 44 reps
Burpees – 12 reps
Side lunge & knee lift w/ overhead press – one 12# Db – 12 reps each side
1 Arm push press (fast) – one 15# Db – 16 reps each side
Drop set rear delt flys – two 10# Dbs – 10 reps, 9 reps & 8 reps
Side lunge to back & halo – one 10# Db (I used 1x 12) – 12 reps
Jacks / twist travels – resistance loop
Crab kicks – mat – 32 reps
Overhead tricep extensions – two 12# Dbs – 16 reps
Plank jacks w/ shoulder taps – mat – 24 reps
Tricep kickbacks – two 12# Dbs – 16 reps
Sit outs – mat – 13 reps
Sit-up / push-up combo (5 of each) – mat – Keep going until the music comes back on (4 sets)
The workout ends with a 3 minute cool down and stretch. I added a few extra stretches for the upper body on at the end.
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If you liked this workout, check out my review of Cathe Live: Metabolic Circuit Blast (#11) – HERE.
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