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Review Cathe’s LITE: Metabolic Blast

Updated: Nov 13, 2019

Cathe's LITE Metabolic Blast

Review of LITE: Metabolic Blast by Cathe Friedrich – a total body metabolic training workout that hits all muscle groups through utilization of compound lifting methods and grounded blast movements to fire up your muscles and your heart rate.

Metabolic Blast is part of Cathe Friedrich’s new Low Impact Training Extreme (LITE) workout series, which consists of 7 DVDs plus numerous bonus add-ons and 100’s of premixes. The series is aimed at intermediate exercisers. However, Cathe states that it will also provide a solid challenge for the advanced exerciser through ramped up bonus segments, higher weight options, and premixes. For more details on the full LITE program, click HERE or check out my blog post – Your Ultimate Guide to Cathe’s New LITE Workout Series.

This workout was the one I was most looking forward to when Cathe announced this new series. I have loved all of her metabolic total body workouts, she has released so far, and so was hoping that this would be a new one to add to my favourite’s collection. It definitely delivered - I loved it! This is such a fun workout and you are constantly moving doing a wide variety of compound moves so your heart rate will stay elevated throughout. In addition, some of the moves include little jumps or lifts and this helped to increase the intensity a little further. The routine consists of lots of fresh new moves and provided lots of variety that the time just flew by. In addition, she doesn't rep you out with the moves so there is no chance to get bored here! In fact, when Cathe said we were moving to the floor - I was really shocked the standing sections was already over!

This workout is slightly different from her previous metabolic workouts, as you are doing sequences of a number of different exercises that form one combination. This combination is then repeated a number of times (rather than just one move repeated). Therefore, the descriptions below list a number of exercises, for each element, and this sequence is then repeated for the required number of reps. Some of the combinations do take a little getting used to but you will pick them very quickly and once you do you will probably love this one too!

The workout consists of two main sections – Metabolic Standing and Metabolic Floorwork. The moves also incorporate the use of lighter weights to keep the heart rate a little higher. I really enjoyed the new moves, particularly the bicep curls with kicks and the sumo squat jacks with 1 arm snatch. Also the scarecrows with hamstring curls were very challenging and I really felt this is my shoulders.

Overall, this is a metabolic workout rather than a pure strength one. The main work I felt was in my shoulders, as there are a number of shoulder exercises, one after the other. The nature of this workout means that it is a little more challenging to go too much heavier, as you are combining multiple moves and body parts and it would not be possible to change out the dumbbells during a sequence. However, it is possible to increase the weights a little (8’s 10’s etc) and this is what I did for most of the moves. Where I used the same weights as Cathe, I still got a good workout, as you are moving quickly.

The DVD also includes a Calorie Crush add-on that in this case is High Intensity Blast #2. This section includes 8 cardio blasts, which are done one after the other, with a short rest in between each. I found doing the premix with the blasts included provided a nice cardio focused challenge to this metabolic workout. The only slightly disappointing aspect with the premixes, is that there is no option to have the blasts sprinkled throughout the workout, which I think would have been a great option. However, you can always make this version of the workout in Cathe’s Workout Blender (an online tool to blend workout chapters available with her streaming OnDemand service).

The only issue I have with this workout is that it is so short. It's just not long enough to get a more advanced workout. This was definitely more intermediate even with the heavier weights I used. The actual workout time is only 29 minutes, excluding the warm-up and cool down. I would have loved it to be double the length, as it was over far too soon. In comparison to ICE Metabolic Total Body (or any of Cathe's other metabolic workouts), this is far less intense, which seems a shame given that it is so much fun... (However, I have some ideas on how to make this into a more challenging workout with the magic of the Workout Blender and Cathe's other metabolic workouts! Also the premixes offer a version of doubling the standing section, then doing the Calorie Crush and then the floor section for a 71 minute workout so this also might be an option).

The Workout

Metabolic Blast is a metabolic total body workout. It includes a number of different exercise combinations, usually using lighter dumbbells to increase the intensity. The workout starts with standing metabolic exercises and then moves to the floor for more combinations. You will probably need to run through the exercises at least once before you know exactly what weights will work best for this workout.

This DVD also includes Calorie Crush - High Intensity Blast #2, Pyramid Pump Back, Extended Stretch #2 and a 6 Pack Abs #2.

What You Need To Know

(The information below is based on how I did the workout, using heavier weights, but not including any of the bonus add-ons).

Instructor: Cathe Friedrich. Length: 40 mins. Equipment: 3-8# dbs & a mat. Fun factor: 4/5. Sweat factor: 3/5. Coordination:3/5

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

The Moves

(The weights listed below are what Cathe is using)

Metabolic Blast is 40 minutes long. The workout starts with a 6 minute warm-up and ends with a 5:30 cool down.

Metabolic Standing

  • Alternating back lunge with overhead press then side lunge & abduct outer leg, while reaching up 1 arm with the dumbbell – one 5# db (I used 8#)

Back lunges, Side Lunge & Leg Abduction

  • Sumo squat jacks with 1 arm snatch (picking up & putting down the dumbbell in between) – one 5# db (I used 10#)

  • Side taps while punching up x4 & across x4 (with dumbbell in each hand) then 4 alternating leg abductions (with dumbbells held at the chest) then pulse squat with a little jump into overhead press – two 5# dbs

Side taps - punching up & across

  • Forward leaning rear delt fly with curl press (front lunge with forward leaning lateral raise then curl press into tricep extensions) – two 5# dbs (I used 8's)

  • Squat lunge / squat press (sumo squat, pivot & press dumbbell down, then pivot to side while raising the dumbbell overhead) - one 5# db (I used 10)

  • 8 Alternating back lunges passing one dumbbell under the legs (from one hand to the other) then 8 travelling lunges circling the dumbbell – one 5# db (I used 8)

Alternating back lunge passing db under legs

  • Squat with 2 small jumps / lunge kick, lunge & stand - two 5# dbs (I used 8's)

Back Lunge & Kick

  • Cross back lunge with lateral raise / 1 front raise / upright row – two 5# dbs

Crossback Lunge with lateral raise

  • 3 Squat press / 1 goal post press / 2 singles – two 5# dbs (I used 10's)

  • Alternating back lunge & rotate to the side (do a back lunge & hold at the bottom while you twist to one side – dumbbells held at the chest) – two 8# dbs

Back lunge & rotate to the side

  • Alternating bicep curls & kick (alternating sides) – two 5# dbs (I used 10's)

  • Front side raise (one dumbbell lifted straight out to front & one to the side) while doing calf raises – two 3# dbs (I used 5's)

Front side raise with calf raise

  • Scarecrows with hamstring curls – two 3# dbs (I used 5's)

Metabolic Floorwork

  • Side plank with front angle rear delt raise (in side plank raise & lowering top arm) – one 3# db (I used 5)

Side plank with front angle rear delt raise

  • Weighted sit-ups with two dumbbells held at the chest (slow count) – two 5# dbs (I used 10's)

  • Chest flys with hip bridge (lying on the floor) – two 8# dbs (I used 15's)

Chest Flys with Hip Bridge

  • Rotating chest press (rotate dumbbells from vertical to horizontal) with alternating leg raise to the ceiling (2x) then pullovers with one slow leg extension out to the front (1x) – two 8# dbs (I used 15's)

Pullovers with leg Extension

  • Swimmer strokes in superman position – breast stroke (lying on your stomach with arms & legs raised off the floor – do slow breast stroke action moving both arms & legs)

Swimmer strokes in superman position

Bonus Add-Ons

Calorie Crush - High Intensity Blast #2 - is 11 minutes long and is a high impact add on to kick the workout up another level. This section consists of 8 blasts with brief recoveries in between. You do not need any equipment for this bonus section. The section starts right away with no warm-up, as Cathe assumes you are adding this onto another workout. The section does include a brief cool down at the end though.

High Intensity Blast #2

This section starts a little slower with more steady state cardio drills. However, it really picks up after a few moves and suddenly you are doing 1 legged tuck jumps and mogul burpees! There is no choreography involved here, the intervals are generally one or two moves repeated. Another excellent calorie crush add-on that had me breathing hard!

  1. Low loaded seal jacks & jacks

  2. Swinging split jumps (spilt jumps with arms swinging up at the top)

  3. Hopscotch

  4. 1 Legged tuck jumps (similar to power knee ups) - one side then the other

  5. 3 Alternating twists / 1 tuck jump

  6. Mogul burpees (do a burpee then staying in plank jump feet to one hand then back out and then to other hand, back & jump up (sometimes called ski abs) - these are hard!)

  7. Jump front, jump back, jump front & run back

  8. 1 Lateral skate & 1 legged burpee (then go to other side)

Pyramid Pump Back Bonus is 6 minutes long. Pyramid training is a stepped approach to sets and repetitions. In this case you start with a lighter weight and gradually increase the weight, whilst decreasing the reps, for 3 sets of each exercise (pyramid up) then you reverse that starting heavy and going lighter, whilst increasing the reps, for 2 sets of each exercise (pyramid down). The rep pattern is as follows - 12 reps, 10 reps, 8 reps, 10 reps, 12 reps. This bonus is focused on one body part – Back and goes both up and down the Pyramid for two different exercises listed below (5 sets per exercise). The exercises for upper body are supersets so, for the Back you do both pullovers and single arm back flys. You start with your light weights and do set one of pullovers and one set of back flys before you move up to your moderate weight for set two and so.

You will need dumbbells and a stability ball for this segment (although you can always substitute a full size step for the ball, if required). With the right weights you will feel these exercises and this makes a nice little add-on for any workout.


  • Pullovers on the ball - two 8, 10, 12# dbs & stability ball

  • Standing single arm back fly - two 5, 8, 10# dbs

6 Pack Abs 2 is also included on this DVD. This bonus core section is 10 minutes long and does not include a warm-up (as Cathe is assuming you are adding it on to another workout) but does include a quick stretch at the end. You will just need a mat for this core bonus.

This is a really nice bonus and works the core well. There are 8 moves and most of them are done lying on the mat except the last two, which are plank moves. The routine includes several new moves or twists on more familiar moves but they are all very doable and there are no awkward moves. I really enjoyed this bonus and will use it often!

  • Long leg lift crunches (crunches lifting one leg then the other. Starts with hands behind head then changes to straight arms out)

  • Long reach butterfly sit-ups (lying on back with feet together in frog-style, 1 arm behind the head & the other straight out, do sit-ups)

  • Reverse cycling (leaning back on elbows, cycle legs slow & fast)

  • Wide knee swings (lying back with arms out / palms facing the sky, sit-up bringing one knee in and tapping side of hands (pinkies) together under the knee)

  • Side to side tap outs (leaning back on hands, swing to side & bring knees it at an angle & tap with hands then swing to other side)

  • Roll ups (leaning back with arms out, hold for 4 counts then roll back 2 counts & up 2 counts)

  • Knee circle planks (in straight arm plank, circle one knee inwards 8 x then outwards 8x. Repeat on other side)

  • Staggered arm plank holds (in elbow plank, start on the knees for 4 counts then up to the toes for 4 counts then step 1 arm forward & back then other arm, then go back to knee plank)

Extended Stretch #2 – is 11 minutes long and only requires a mat. This is another really relaxing stretch routine that I enjoyed very much. The routine starts standing with a flow of moves, including breathing in, swan dive down into forward fold then half lifts. This is repeated a few times before you move to towards the floor. The stretches are all familiar moves, including downward dog, straddle stretch etc and provide a nice way to end a workout session or as a standalone if you want a little flexibility work. I found this very calming and it nicely stretched out my lower body. Again the upper body, I felt, was a little neglected but overall it’s still a nice addition to add to my weekly routine.


Metabolic Blast has 22 premixes available to customise your workout.

(Premixes are extra bonus workouts included on the DVDs that use the main workout as the backbone and then add, remove or change the order of elements to create a new routine).

Basic Premixes

1. Main Workout + Extended Stretch #2: 45:55

2. Main Workout + 6 Pack Abs #2: 50:33

3. Main Workout + 6 Pack Abs #2 + Extended Stretch #2: 55:48

4. Main Workout + Calorie Crush: 51:37

5. Main Workout + Calorie Crush + Extended Stretch #2: 56:53

6. Main Workout + Calorie Crush + 6 Pack Abs #2: 61:30

7. Main Workout + Calorie Crush + 6 Pack Abs #2 Extended Stretch : 66:46

8. Main Workout + Pyramid Pump Back: 49:48

9. Main Workout + Pyramid Pump Back + 6 Pack Abs #2: 59:41

10. Main Workout + Calorie Crush + Pyramid Pump Back + 6 Pack Abs #2 + Extended Stretch #2: 75:54

Timesaver Premixes

1. Timesaver #1 (Calorie Crush): 22:35

2. Timesaver #2 (Calorie Crush + Pyramid Pump Back): 31:43

3. Timesaver #3 (No Metabolic Floor): 31:08

4. Timesaver #4 (Metabolic Standing + Calorie Crush) 42:05

5. Timesaver #5 (Metabolic Floor + Pyramid Pump Back): 30:34

6. Timesaver #6 (Pyramid Pump Back): 20.45

Mish Mosh Premixes

1. Scrambled #1 (Metabolic Floor First): 40:42

2. Scrambled #2 (Mixes 6 Pack Abs #2 After Each Metabolic Section): 50:13

3. Double Metabolic Standing : 50:26

4. Double Metabolic Standing + Calorie Crush : 62:05

5. Double Metabolic Standing + Metabolic Floor: 59:58

6. Double Metabolic Standing + Calorie Crush + Metabolic Floor: 70:55

Take Action

These workouts are available as a bundle or individually on DVD, download or through Cathe’s On Demand streaming service ($19.99 per month, which also includes access to all of the Cathe Live archived classes).

Check out my reviews of each of the other workouts in this series by visiting my Recent Posts Page HERE.

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