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Cathe Live Review: Quick Fix Kickboxing & 100 Reps Boxing Bonus Challenge Plus Step & Weight Drills

Cathe Live: Quick Fix Kickboxing

Cathe Live Review: Quick Fix Kickboxing & 100 Reps Boxing Bonus Challenge Plus Step & Weight Drills (#100)

Quick Fix Kickboxing & 100 Reps Boxing Bonus Challenge Plus Step & Weight Drills is a fast paced, high energy kickboxing, cardio & metabolic strength workout. This routine was Cathe’s 100 Cathe Live broadcast – hence the 100 reps boxing bonus challenge.

Wow was this a fantastic workout and I loved it! It is an excellent and challenging routine that is packed with variety so the time just flies by. The workout starts with cardio kickboxing, which is a mix of cardio blasts, punching and a few kicks. There is no complex choreography to learn so you can really concentrate on getting a great cardio workout instead. The cardio blasts are all very familiar drills from Cathe’s other kickboxing workouts and are often repeated for two sets each. This was a really fun section that got my heart rate up nicely.

The next section is using the Heavy Bag. As I don’t have one, I shadow boxed with Cathe instead. Cathe and class were wearing boxing gloves (I wore wrist weights) and this adds nicely to the intensity of the punching here. The heavy bag drills consist of 100 rep punches (for example, jabs or 3 jabs & 1 cross) and 100 rep ‘tabata’ runs – fast punching while running the feet. These were great for keeping my heart rate elevated and you really start to feel the work in your arms too!

The final section is metabolic weight training and step intervals. This is a really fun section that starts alternating cardio intervals, using the step topper, with metabolic strength exercises. These definitely had me breathing harder in places, particularly the straddle runs and straddle jacks on the step. I thought just using the topper might not be enough of a challenge but given the speed of the drills this worked very well for me. Cathe did also show a few modifications, for the cardio intervals, in case you want to take it down a level. The strength moves are all familiar compound moves from Cathe’s other metabolic training workouts and as you are combining upper and lower body moves this stays very metabolic the entire time. Cathe used 10 pound dumbbells for all of the strength exercises. I did increase on a few exercises (shown below) but as you are moving quickly, from one thing to the next, and you are doing a reasonable number of reps, this worked fine for me and I still felt the work.

Once you have completed six rounds, of cardio intervals and strength training, you then get out your mat for core work. At this point Cathe does say that there is “no more crazy stuff” but then proceeds to do 5 sets of her infamous sit-up / push-up combo - so I am not sure I would completely agree with that statement! You then do some 1 leg tricep dips before moving into plank moves and this finishes off the workout nicely.

Overall, this was an excellent and challenging cardio kickboxing and metabolic strength workout that targets a little bit of everything. I loved this workout and it is one I will return to often for a great total body challenge.

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

The Workout

Quick Fix Kickboxing is a cardio kickboxing and metabolic strength workout that starts with cardio kickboxing and heavy Bag drills before moving into metabolic strength alternated with cardio step blasts. Cathe used boxing gloves, a heavy bag (I shadow boxed), a step topper and 10 pound dumbbells for this routine.

What You Need to Know

What you need to know: Instructor: Cathe Friedrich. Length: 52 mins. Equipment needed: Boxing gloves (or wrist weights), Heavy Bag (optional), 10# dumbbells (I also used 12’s), full size step topper & a mat. Fun Factor: 4/5. Sweat Factor: 4/5. Coordination: 2/5

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

The Moves

Quick Fix Kickboxing is 52 minutes long and originally aired on 5th May 2016 (#100). The workout starts with a 10 minute warm-up (best guess) before continuing into more active cardio kickboxing. The main moves are shown below and are usually repeated on the other side. Cardio intervals shown in bold italics below.

Cardio Kickboxing

  • Travelling kicks (front kicks forward x4), jump rope back x4 & 2 jacks / touch down jacks & jump ropes

Quick water break at 12:45 minutes

  • Squat & side kick

  • Jump forward & back / 2 attacks

  • 4 Jabs travelling to the side

  • Jack & jab / 3 jacks & 1 jab / 4 jacks & 4 jabs

  • Jabs shuffling back / 2 jacks / 2 air jacks (turning)

  • 8 Air jacks

  • Double upper cuts / flurry upper cuts

  • 5 Quick jabs & jump turn to other side

  • Snow angel jacks & 2 front kicks

Move to Heavy Bag at 21:10 minutes (I just shadow boxed)

Heavy Bag – 100 rep challenges (all moves done for 100 reps)

  • Jabs

  • Repeat on other side

  • Tabata run – fast punching & running the feet - 2 sets of 100 reps

  • 2 Jabs & 1 cross

  • Repeat on other side

  • Tabata run – fast punching & running the feet - 2 sets of 100 reps

Quick water break at 27:25 minutes. Take gloves off & get out your step topper & dumbbells

Step Intervals & Metabolic Weight Training at 28:30 minutes

  • Straddle jacks - step topper - 32 reps

  • Squats & overhead press (push press) – two 10# dumbbells – 20 reps

  • 3 Power hops forward (feet straddling step) & 4 jacks (while turning to face step) – step topper – 8 sets

  • Alternating side lunges – two 10# dumbbells – 24 reps

  • Swim lunges – step topper – 74 reps

  • Lunge down & overhead press combo (lunge down to side then stand & overhead press, lunge down to other side) – two 10# dumbbells – 18 reps

  • Plunge lunges (alternate intervals of fast shallow lunges and slow deep lunges) – step topper – 6 sets

  • Rear lunges / rear lunges & hammer curls – two 10# dumbbells – lots of reps alternating no arms & hammer curls in singles & 3’s

Rear lunges & hammer curls

  • Fast feet (tapping step) – step topper – 48 reps

  • Plie squats & upright row – two 10# dumbbells (I used 12’s) – 24 reps

  • Straddle runs off step – step topper – 23 reps (1st side) & 31 reps (2nd side)

  • Front swing & 1 arm lat pull down – one 10# dumbbell (I used 1x 12) – 12 reps

Front swing & lat pull down

Quick water break. Put away your step & get out your mat at 42:50 minutes

Core on mat at 43:30 minutes

  • 5 Ankle grabber sit-ups & 5 push-ups combo – mat - 5 sets

  • One leg tricep dips – mat – 32 reps each side

  • Straight arm plank & bring alternating foot to outside shoulder – mat – 16 reps

  • Elbow plank hold - mat

  • Elbow side plank hip dips (slow then faster) – mat – 16 reps each side

1 Leg Tricep Dips

The workout ends with a 3 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: Summer 2016 Kickoff – HERE.

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Sep 30, 2020

Hard but doable workout. It moves quickly so time never drags. ..tired..

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