Cathe Live Review: Ripped w Hiit Scrambler (#34)
Ripped w Hiit Scrambler is a fast paced and challenging cardio and strength workout. This routine is based on Cathe’s Ripped w Hiit (RwH) Series and is another premix that isn’t available on the DVDs. There are two other Live workouts in the archive based on the same series – High / Low Hiit #31 (review) and High / Low Hiit w Step #32 (review).
This workout is a mix of elements from RwH Lower Body Circuit, RwH Upper Body Circuit and RwH Plyo Hiit 2 so includes both cardio blasts on and off the step along with strength exercises. The cardio moves are all high impact and there is quite a lot of jumping onto and over the step. Cathe offers the class a choice of having their step height at 6 or 8” (one or two risers) so some have it higher and some lower. Cathe uses 8” and I have no idea how she manages to jump laterally onto and over her step so quickly. I lowered my step height for this and was still struggling a little towards the end. The cardio intervals are usually in pairs of different moves and most start with lots of jumping jacks before going into the actual blast so you will definitely be breathing harder here.
The strength moves are a mix of exercises for the upper and lower body along with several compound moves directly lifted from the RwH Upper Body Circuit DVD. These are done generally using light to moderate weights and so I did increase on a few. However, given the nature of the moves and as you are moving quickly, it may sometimes be difficult to go too much heavier. My heart rate stayed pretty elevated throughout and the compound moves provide an additional cardio effect too. However, it is not quite as challenging as the DVDs, as you do get little breaks in between some of the moves. Also the strength work is not that comprehensive, as both the back and chest don’t really get much work but it does provide some light toning for the other muscle groups.
(One thing to note, is that Cathe’s counting was sometimes a little off from one side to the other. Generally it is only a rep or two but for elevated lunges it is a huge difference. Given that this is one move I really hate, I was silently cursing Cathe all through the second side – it was just so many extra reps and so painful! Next time, I would rewind the video and do the first side rep pattern again instead).
Overall, a tough cardio and strength workout using the step.
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The Workout
Ripped w Hiit Scrambler is a cardio and strength workout using the step.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Ripped w Hiit Scrambler is 45 minutes long and originally aired on 15th January 2015 (#34). The workout starts with a 5 minute warm-up, using the step, before moving straight into jumping jacks. The step with one or two risers is set up horizontally in front of you at the start of the workout. You will need to ensure that you have space to all sides of the step for this routine. The step height does not change during the workout (unless you wish to lower or increase it). You will need to have your equipment handy, as you will be moving quickly from one thing to the next. Cardio moves shown in bold italics below.
Jacks / shoot over step – step – 20x jacks & 6x shoot over
Push up hops (on side of step then go over to other side) step – 4x 4 counts, 4x 2 counts & 6x singles
Jacks – 16 reps
Push up hops (other side) step – 4x 4 counts, 4x 2 counts & 6x singles
Jacks – 8 reps
Ice breakers – 2 sets of 16 reps
Weighted lunge taps (uneven squat pulse then jump laterally over step) – one 10# Db & step – 24 reps
Alternating rear lunges off step (pulsing 3x) / rear lunge & hammer curls – two 10# dbs & step – 8x 3 pulses, 8x singles, 4x 1 arm & 4x both arms
Jacks – 16 reps
4 Knee up & tap down (on corner of step) & power 7 – step – 4 sets
Jacks – 16 reps
Lateral jumps onto and over step – step – 20 reps
Squats - two 15# Dbs (I used 20’s) – 24 reps
Crossback lunges - one 15# Db & step – 4x 7 pulses, 4x 3 pulses, 8x singles & 2 sets (2x 3 pulses & 4x singles)
Overhead press & lunge down combo (overhead press then lunge down to side then stand) – two 10# dumbbells – 12 reps (1stside). 16 reps (2nd side)
Front swing & 1 arm lat pull down - one 10# Db (I used 1x 12) – 8x swing only & 12 reps
Jacks – 30 reps
Straddle jumps – step – 2 sets of 16 reps
Line taps (on floor, using step as marker) – step – 41 reps
Plie squat & 1 arm snatch / 1 arm upright row / sumo marches - one 10# Db – 4 sets (1x 3 snatches & 1x upright), 8x snatches & 12x march each side
Rear lunge & W press - two 10# Dbs – 2 sets (4x singles & 2x 3 press) & 4x singles
Wide stance deadlifts (standing on step) – two 15# Dbs (I used 20’s) & step – 16 reps
Jacks / air jacks – 28x jack & 2 sets 4x jack & 4x air jack
Straddle jump forward / back then jump on & off step / straddle jumps – step – 2x 3 jumps & 4x singles
Snow angel jacks – 10 reps & 11 reps
Sumo squat drop / tricep extension combo – two 10# Dbs – 7 reps
Overhead press & overhead tricep extensions - two 10# Dbs – 4x 3’s, 4x singles & 2x 3’s
Forward leaning lunge & rear delt fly - two 8# Dbs – 16 reps
Alternating rear lunge & lateral arc raise - two 8# DBs – 2 sets of 10 reps
Elevated lunges (one foot on step behind you) - two 15# Dbs & step – 8x singles, 2x 7 pulses, 2x 1.5’s, 4x 3.5’s & 4x singles (1st side). 16x singles, 3x 7 pulses, 4x 1.5’s, 2x 3.5’s & 4x singles (2nd side)
Single leg deadlifts & double arm front raise - two 8# Dbs (I used 10’s) – 7 reps (1st side) & 8 reps (2ndside)
The workout ends with a 2:30 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Scrambled Cardio & Weights (#105) – HERE.
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