Cathe Live Review: Reppin’ It In Rounds (#172)
Reppin’ It In Rounds is another excellent bootcamp style workout from Cathe Live. Cathe excels at devising high energy, highly effective cardio and strength workouts that get your heart pumping and your muscles working.
The workout consists of six rounds of a cardio interval, using the step, and several strength exercises for lower, upper and core. I found this is a fairly tough routine and was breathing hard in places. It moves quickly from one thing to the next so the intensity never really lets up.
The cardio moves are intervals using on the step and are completed for a designated number of sets. I was definitely feeling some of these with the 8” step. Some of the class also had their step at 6” so if you would prefer that you can do that too. There is no real choreography for the intervals they are just a number of moves strung together in a sequence and then repeated.
The strength exercises are mainly compound moves and therefore keep the heart rate up nicely. They are not too high rep but I was still feeling the work. This is not really a targeted total body workout – the strength work is there more to give you some light toning and keep the heart rate up. For example, the back is not hit at all and the rest of the muscle groups are not really hit comprehensively enough to call real strength training. However, together they did give me a good workout. Some of the strength moves for lower body also use the step, including push dips / elevated lunges etc which I find very tough.
Each round ends with a core move using the gliding devices, which makes them much tougher in my opinion. Many of these are also cardio moves, such as, mountain climbers which serves to increase the overall intensity of the workout a little further.
Overall, this is a fairly tough and highly effective bootcamp workout that provides a nice cardio challenge and some light toning.
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The Workout
Reppin’ It In Rounds is a cardio and strength bootcamp workout consisting of six rounds. Each round includes a cardio step interval and a number of strength exercises, which end with a core move using the gliding devices. Cathe had her step at 8” (two risers each side) but some of the class also had theirs at 6” (one riser each side) so choose what works best for you.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Reppin’ It In Rounds is 48 minutes long and originally aired on 9th November 2017 (#172). The workout starts with a 4:30 minutes warm-up before moving into the first cardio step interval. The step, with 2 risers each side, is set up horizontally in front you at the start of the workout. Note - the step stays the same height throughout the workout. You will need to make sure that your weights are off to one side, as you will need space all around the step for the different moves. Cardio moves shown in bold italics below.
Round 1
Step knee, down tap x4 and Power 7's – step – 6 sets
Drop squat off side of step – one 15# dumbbell & step – 16 reps each side
Rear lunges off step with hammer curls – two 10# dumbbells & step – 3 sets of 8 reps with 2 sets of 4x 3 pulse lunges (no arms) in between
Mountain climbers – two gliding devices & hands on step – 48 reps
Round 2
Knee off side & over 6x laterally across step – step - 6 sets
Leg abduction & upright row off side of step – one 10# dumbbell & step – 16 reps each side
Incline push-ups – hands on step – 3 sets of 8 reps (2nd set – tap shoulders in between, 3rd set punch forward)
In straight arm plank (hands on step) slide leg out & under (plank crossovers) / knee-ins – two gliding devices & step – 2 sets of 4x crossovers & 8x knee-ins
Round 3
2 Straddle jumps then burpee – step - 2 sets of 4 reps
Push dips / elevated lunges – two 12# dumbbells & step – 8x push dips / 8 x elevated & repeat
Tricep overhead press – two 12# dumbbells – 10 reps & 8 reps
Moguls – two gliding devices & step – 3 sets of 8 reps
Round 4
4 box Jumps & step down, 8 ski hops, power 7, basic, hop turn, basic & hop turn – step – 4 sets
Alternating side lunges – two 12# dumbbells – 30 reps
Sumo squat to side & 1 arm overhead press – one 10# dumbbell – 16 reps each side
Spiderman climbers – gliding – two gliding devices & step – 46 reps
Round 5
Uneven squats – one 10# dumbbell & step – 20 reps
Low impact swim lunges (I did high impact) – step – 48 reps
Crossback slide lunges – two 10# dumbbells & two gliding devices – 4 sets (1x 3 pulses & 2x singles), 8x singles & 1x 16 pulses each side
Pike circles (circle feet round into pike up and back out) / knee to shoulder – two gliding devices & step – 8x pike circles & 2 sets of 8 reps knee to shoulder
Round 6
Power 3, straddle & power 3, alternate knees x2, 2 straddle jumps – step - 2 sets of 4 reps
Deadlifts standing on step – two 15# dumbbells & step (I used 20’s) – 16 reps (2/2 & 3/1 counts)
Tricep dips – step – 2 sets of 32 reps & 1 set of 8x 1.5’s
Squat thrust into plank push-up jacks – two gliding devices & step – 8 sets
The workout ends with a 3 minute cool down and stretch.
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