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Cathe Live Review: Pumped Up Lower Body (#359)

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Cathe Live Review: Pumped Up Lower Body (#359)


Pumped Up Lower Body is a very metabolic and quite challenging lower body strength workout with a little bit of cardio mixed in. I rather liked this routine, as the strength work is slow and controlled, so you can heavy up if you want to, and it only has a few cardio blasts to keep the heart rate higher.


The workout consists of four rounds of one cardio interval and three or four lower body strength moves. You then repeat all of the strength moves one more time before moving onto the next round. The cardio is there purely to get your heart rate up a little so the intervals are not done for too long. They are just enough to get you breathing harder and feeling the work before you move into the strength moves. Due to the nature of the workout my heart rate stayed pretty elevated throughout and I was pretty drenched by the end (as was Cathe!)


The cardio moves are all very straight forward, such as, jacks, plyo jacks, attacks, power lunges etc so you can really just concentrate on intensity and getting the most out of them. Sometimes, Cathe combines two moves, into one interval, so you do a few of one move, then a few of the other and repeat for three or four sets. I liked this approach as it keeps it interesting and there is no dread factor. Also once you have done the interval one time you don’t repeat it.


The strength exercises are all traditional standing lower body moves and, as mentioned, they are at a controlled pace so although you move quickly from one thing to the next, you are not rushing the actual work. Cathe used a mix of dumbbells and a barbell. She has hers set at 35 pounds (by my calculation – as she never mentions) throughout but from her comments I guess she meant to go heavier to start with, as all of the initial barbell moves are deadlifts. I used dumbbells and a kettlebell (for sumo / plie squats) and had no issues. The reps are generally not too high, usually 12 – 16 reps, and for all of the first three rounds they are straight reps with no pulsing so you can really go heavy on some of these moves, if you want to. The fourth round though has lots of different tempos and higher reps too so you will really start to feel some of those (or I definitely did!) The reps are generally the same between the first and second sets but they do sometimes vary, as Cathe forgot to count or was caught up in talking and so you end up doing more reps for some moves. Cathe used slightly lighter weights than she sometimes does for some moves and her barbell was initially set lighter than she was intending so I used heavier weights for several of the exercises and would definitely increase further next time.


Overall, an excellent, metabolic strength routine that with the right weights will really challenge your lower body.


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The Workout

Pumped Up Lower Body is a metabolic lower body strength workout with a little bit of cardio mixed in. The routine consists of four rounds of one cardio and three or four lower body strength exercises. You then repeat the strength moves one more time before moving onto the next round.


What You Need to Know

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


The Moves

Pumped Up Lower Body is 54 minutes long and originally aired on 26th August 2021 (#359). The workout starts with a 7:30 minute warm-up, before a quick water break and then moving into the first cardio move. Cathe has her barbell set at 35 pounds (one large and one medium plate each side), at the start of the routine, but says you should have it at an appropriate weight for deadlifts so it likely might be heavier than that (she has hers set for squats apparently). You will also need to make sure you have your dumbbells handy, as you will be moving quite quickly from one thing to the next. Cardio moves shown in bold italics below.


Round 1

  • 16 Jacks & 16 fast scissors – 2 sets

  • Static lunges – two 15# Dbs – 16 reps each side

  • Sumo squats – two 15# Dbs (I used 35# kettlebell) – 16 reps

  • Deadlifts – 35# BB (I used 2x 22# Dbs) – 12 reps

  • Static lunges – two 15# Dbs – 16 reps each side

  • Sumo squats – two 15# Dbs (I used 35# kettlebell) – 16 reps

  • Deadlifts – 35# BB (I used 2x 22# Dbs) – 12 reps


Round 2

  • 4 Touch down jacks & 8 attacks – 4 sets

  • Alternating forward lunges – two 12# Dbs (I used 15’s) – 6 sets of 4’s

  • Side lunges – one 12# Db (I used 1x 15) – 16 reps each side

  • Wide stance deadlifts – 35# BB (I used 2x 22# Dbs) – 10 reps

  • Alternating forward lunges – two 12# Dbs (I used 15’s) – 6 sets of 4’s

  • Side lunges – two 12# Db – 16 reps each side

  • Wide stance deadlifts – 35# BB (I used 2x 22# Dbs) – 12 reps


Round 3

  • Plyo jacks – 20 reps

  • Curtsey lunges – two 15# Dbs – 20 reps each side

  • Side to side step out sumo squats – one 15# Db (I used 1x 20) – 16 reps

  • Stiff leg narrow stance deadlift – 35# BB (I used 2x 22# Dbs) – 10 reps

  • Curtsey lunges – two 15# Dbs – 16 reps each side

  • Pivoting step out sumo squats – one 15# Db (I used 1x 20) – 20 reps

  • Stiff leg narrow stance deadlift – 35# BB (I used 2x 22# Dbs) – 12 reps


Round 4

  • 2 Fast scissors & 1 Power lunge (4 sets) / 8x power lunges – 3 sets

  • Squats – 35 Pound BB (I used 2x 22# Dbs) – 16x singles, 4x 1.5’s, 4x 3/1, 1x 3.5’s & 4x singles

  • Single leg deadlifts – two 12# Dbs (I used 20’s) – 12 reps each side

  • Plie squats – 35 pound BB (I used 35# Kettlebell) – 24x singles, 8x 1.5’s, 1x 3.5’s 2x singles

  • Calf raises – two 15# Dbs (I used 22’s) – 48 reps

  • Squats – 35 Pound BB (I used 2x 22# Dbs) – 16x singles, 8x 1.5’s & 8x singles

  • Single leg deadlifts – two 12# Dbs (I used 20’s) – 10 reps each side

  • Plie squats – 35 pound BB (I used 35# Kettlebell) – 24x singles, 3x 3.5’s 4x singles

  • Calf raises – two 15# Dbs (I used 22’s) – 47 reps


The workout ends with a 3:30 minute cool down and stretch.


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If you liked this workout, check out my review of Cathe Live: Breathless Legs (#283) – HERE.


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