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Cathe Live Review: Ramped Up Cardio & Weights (#119)

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Cathe Live Review: Ramped Up Cardio & Weights (#119)

Ramped Up Cardio & Weights is an enjoyable and fun, cardio and strength workout that I absolutely loved.


As Cathe states the format for this workout is ‘unspecified’ – in that it is a random mix of different cardio and strength exercises. There are no particular circuits, it’s just one exercise after the other so there is lots of variety and you never know what’s coming next. Also most of the exercises are not repeated, only a few are, which is another reason I like it so much!


The cardio is mainly Hiit drills – just one move repeated for a set number of reps. In addition, there are often are two intervals in a row, or some are combined so that you do alternating sets of the exercises. The reps are generally not as high as Cathe sometimes does so these are not as all out. Also you do get little breaks in between so overall the routine is not too tough, however, I was nicely sweaty by the end.


The strength exercises are a mix of upper body, lower body and core exercises. They also sometimes combine two or three different moves into one set, which provided an interesting challenge and worked the muscles in different ways. Cathe used light to moderate weights and I increased on a few, shown below. The reps are not too high and the pace of the actual exercises is fairly controlled so you can go a little heavier, if you want to. Overall, though the workout does move quite quickly from one thing to the next and provides a nice metabolic / cardio effect throughout. I really enjoyed the variety of exercises and the time just flew by.


Overall, this is a really nice mash-up of cardio and strength exercises that provides a good metabolic challenge without going all out. This is definitely one I will be revisiting often.

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


The Workout


Ramped Up Cardio & Weights is a random mix of cardio and strength exercises.

What You Need to Know

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

The Moves


Ramped Up Cardio & Weights is 45 minutes long and originally aired on 22nd September 2016 (#119). The workout starts with a 6 minute warm-up, before moving into the first cardio interval. Cardio moves shown in bold italics below.


  • Jack & jab / jacks / touch down jacks – 16x jab, 8x jack, 4x touch down & 4 sets (4x jack & 2x touch down)

  • Long reach lunges – 35 reps

  • Lateral plie walks – two 12# Dbs – 8 sets

  • Rear delt flys – two 10# Dbs - 10 reps, 10 reps & 8 reps

  • High / low punches (jumping) – 32 reps (change side after every 8 reps)

  • Squat digs – 24 reps

  • Rear lunges / rear lunge & 1 arm hammer curls / standing hammer curls – two 10# Dbs (I used 12’s) – 4x lunge, 4x lunge & hammer, 4x lunge, 4 sets (1x both arm hammer & 1x 1 arm), 4x lunge, 8x lunge & hammer, 4 sets (1x 1 arm hammer & 1x both arms) & 8x both arm hammer

  • Snow angel jacks & 2 front kicks – 8 sets

  • Squat press / standing overhead press- two 10# Dbs – 6x 1 arm squat press, 8x O/H press, 4x both arm squat press & 12x 1 arm squat press

  • Knee lift, front kick & 2 jump kicks (alternating side) – 8 sets & 6 sets

  • Front raises / static lunge – one 15# Db – 8 reps / 8 reps

  • Front raises / static lunge (other side) – one 15# Db – 8 reps / 8 reps

  • Front raises / bicep curl – one 12# Dbs (I used 1x15) – 7x ft raise / 1x curl & 3 sets (3x ft raise / 1x curl)

  • Burpees – 8 reps & 4 reps

  • Plie squats & upright rows / standing upright rows – two 12# Dbs – 6 sets (1 arm), 8 sets (both arms) / 20 reps (standing)

  • Alternating forward diagonal lunges – two 12# Dbs – 20 reps

  • 3 Rope climbs & 1 elbow strike – 10 sets (1st side) & 8 sets (2nd side)

  • Overhead tricep extensions – two 12# Dbs – 10 reps

  • Tricep kickback – two 10# Dbs – 2 sets of 12 reps

  • Explosive side lunges – one 10# Db – 2 sets of 8 reps

  • Diagonal woodchops – one 10# Db (I used 1x 12) – 24 reps

  • Mountain climbers (toes aimed inward) / squats (recovery move) – 3 sets of 16 reps & 8x squats in between

  • Marching sumo squats - one 15# Db – lots of reps both in place & moving forward / back

  • Hammer curl to overhead press & 2 tricep extensions – two 12# Dbs – 6 sets

  • Lateral squat thrusts (diagonal burpees – standing at the top) / jump forward & back & 2 attacks – 8x burpee, 4 x attacks, 8x burpee & 4x attacks

  • Weighted standing side bends - one 15# Db (I used 1x 20) – 10 reps

  • 1 arm row / 1 arm horizontal row – one 15# Db (I used 1x 20) – 4 reps / 4 reps (horizontal) / 4 reps / 8 reps (horizontal)

  • Weighted standing side bends (other side) - one 15# Db (I used 1x 20) – 16 reps

  • 1 arm row / 1 arm horizontal row (other side) – one 15# Db (I used 1x 20) – 4 reps / 4 reps (horizontal) / 4 reps / 8 reps (horizontal)

  • 1 Arm horizontal rows - one 15# Db (I used 1x 20) – 12 reps each side

  • Front swing & lat pull down / lat pull down – one 10# Db (I used 1x 12) – 10 reps (swing & pull) & 4x single pulls & 2 sets of 4 pulls

  • Straight arm plank step outs (step feet out & in) & 2 push-ups – mat – 8 sets

  • Push-ups – mat – 12 reps

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: Scrambled Cardio & Weights (#105) – HERE.


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