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Cathe Live Review: Ramped Up Trisets (#177)

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Cathe Live: Ramped Up Trisets

Cathe Live Review: Ramped Up Trisets (#177)

Ramped Up Trisets is a cardio and strength routine that works a little bit of everything. The workout is set up in rounds of one cardio interval and three strength exercises. This one flew by and I enjoyed it a lot.

The workout consists of six rounds but Cathe then repeats two of the rounds to make it a little longer, although even then it is not very long – only 44 minutes. She therefore offers if you want a really express workout to stop after six rounds. I did the full routine.

This one is definitely not as tough as some of Cathe’s other cardio and strength workouts, as the cardio intervals are not too hard and are generally not done for too long either. They are just a nice ‘topper’, as Cathe puts it, to start the triset. The cardio drills are one move repeated for a set number of reps so all very easy to follow.

The strength work is a mix of lower, upper and compound moves and many use the core, as a stabiliser, so you get some work there too. The strength work was not too high rep with a few exceptions. The pulsing lunges in the seventh round were killer! Generally though the reps vary from 8 – 24 reps. Cathe used a barbell again, in this workout, for some of the lower and upper body moves. I used dumbbells and a kettlebell (for plie squats only) and had no issues. The weights used were moderate to heavy and you could probably go a bit heavier, on some of the moves, if you wanted to as they are generally done at a moderate pace. I really enjoyed the variety of different exercises in this one and as you are moving reasonably quickly, from one thing to the next, my heart rate stayed reasonably elevated throughout. This is not a completely comprehensive strength workout though as there are so many different moves and you are not really focusing on one body part for long enough but it was still a great workout.

Overall, this is a good cardio and strength workout that provides a great variety of challenges for the body without draining you completely. Definitely one to return to.

(Note: There is another Live version of this workout although it doesn’t include the cardio ‘topper’ - Toasted Trisets Upper Body (#196). For a detailed review of this workout click HERE).

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

The Workout

Ramped Up Trisets is a cardio and strength workout consisting of eight rounds. Each round includes a cardio drill and three strength exercises, which target the lower body, upper body and core. The strength moves are often compound moves and are performed with dumbbells and a barbell. If you don’t have a barbell you can substitute dumbbells. Cathe uses a barbell at 25, 30, 35 & 40 pounds.

What You Need to Know

What you need to know: Instructor: Cathe Friedrich. Length: 44 mins. Equipment needed:  5 - 15# dumbbells (I also used 20’s), 25, 30, 35 & 40# barbell (I used a 35# kettlebell) & a mat. Optional - Lifting gloves. Fun Factor: 4/5. Sweat Factor: 3/5. Coordination: 1/5

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

The Moves

Ramped Up Trisets is 44 minutes long and originally aired on 21st December 2017 (#177). The workout starts with a 4 minute warm-up before moving straight into the first cardio drill. Cathe has a barbell set at 40# at the start of the workout (one large, one medium & one small plate each side).

Cardio shown below in bold italics.

Triset 1

  • Apple pickers – 48 reps

  • Deadlifts – 40# barbell (I used two 20# dumbbells) – 13 reps

  • Static lunge – two 15# dumbbells – 24 reps each side

  • Wide stance deadlift - 40# barbell (I used two 20# dumbbells) – 12 reps


Change barbell to 25 pounds

Triset 2

  • Jacks (16 reps) & jumping squat lunge - 24 reps

  • Push press – 25# barbell (I used two 12# dumbbells) – 3 sets of 7 reps

  • Back lunge & overhead tricep extension – two 10# dumbbells – 8 reps

  • Crazy 8's (bicep curls) – 25# barbell (I used two 12# dumbbells) – 24 reps

Change barbell to 30 pounds

Triset 3

  • Jacks (48 reps) & scissor, scissor, wide jump & tuck – 4 sets each side

  • Plie squats – 30# barbell (I used 35# kettlebell) – 12x singles, 4x 3 low ends, 4x 1.5’s & 8x singles

  • Crossback lunges – one 15# dumbbell – 4x 3 pulses, 8x singles, 2x 7 pulses & 8x singles

  • Alternating front lunge – two 12# dumbbells – 16 reps

  • Alternating diagonal lunge – two 12# dumbbells – 8 reps

Diagonal Lunge

Triset 4

  • Quarter turn jumps – 16 reps

  • Sumo squat & bicep curls – two 12# dumbbells – 8 reps & 8x bicep curls

  • Rear lunge & lateral raise – two 5# dumbbells – 2x 3 raises, 2x 7 raises then stand – 2x 4 raises & 1x 8 raises

  • Rear delt flys – two 10# dumbbells – 2 sets of 8 reps

Get mat out, if you wish to use it

Triset 5

  • Squat thrust into plank jacks (standing at the top) – 7 reps

  • Sit outs – 16 reps

  • W Curls – two 12# dumbbells – 12 reps

  • Lying tricep extensions with leg extension – two 10# dumbbells & step

Lying Extensions

Triset 6

  • Mountain climbers (toes in) – 32 reps

  • Push-ups – mat - 16 reps

  • Side plank & snatch – one 10# dumbbell & mat – 12 reps each side

  • Pullover & leg lift (for core) – one 10# dumbbell & mat – 16 reps

If you want an express workout Cathe suggests stopping here, if not continue on as she repeats two rounds (at 32 minutes).

Change barbell to 40 pounds

Triset 7

  • Squat digs – 24 reps

  • Deadlifts – 40# barbell (I used two 20# dumbbells) – 12 reps

  • Pulsing lunges – one 15# dumbbell – 31 & 23 reps on each side

  • Straight leg narrow stance deadlift – 40# barbell (I used two 20# dumbbells) – 12 reps

Change barbell to 35 pounds

Triset 8

  • Quarter turn jumps – 16 reps

  • Push press – 35# barbell (I used two 12# dumbbells) – 3 sets of 7 reps (this time you get a quick rest in between sets)

  • Back lunge & overhead tricep extension – two 10# dumbbells – 10 reps

  • Crazy 8's (bicep curls) – two 12# dumbbells – 24 reps

The workout ends with a 2 minute cool down and stretch.

Take Action

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