Cathe Live Review: Rock Body Bootcamp (#137)
Rock Body Bootcamp is a really enjoyable cardio and strength bootcamp workout. I love this routine as it provides a nice challenge without completely wiping you out.
The workout consists of six rounds. Each round includes one or two cardio intervals and three or four strength moves. The cardio blasts are straight forward intervals and for me these are all very nice moves – there are no tuck jumps, burpees or air jacks. You often do two or more sets of these moves but they are generally lower rep, per set, than Cathe’s usual. Therefore, this isn’t the most cardio intensive routine but it is effective and for a slightly lighter day, when you don’t want to go all out, this is perfect.
The strength moves are a mix of lower body and upper body moves, some of which are compound exercises. As you are moving quickly from one thing to the next your heart rate stays a little more elevated throughout. The strength exercises are generally using lighter weights and given the speed of the routine this worked well for me. Some of the moves also use resistance tubing, a resistance loop or gliding device to work the muscles in different ways. I liked the variety here and the routine flew by. The strength work is not very comprehensive though, as there are not that many exercises for each muscle group, and the upper body is hit slightly more than the lower body. Therefore, this is more of a metabolic challenge than real strength training. There is one core move, side elbow plank snatches, but other than that the core work comes from the balance challenges, within the moves, rather than a dedicated core section.
Overall, this is a fun bootcamp style cardio and strength workout. It’s definitely not the most intense routine but it is still a great workout and one I will return to regularly.
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The Workout
Rock Body Bootcamp is a cardio and strength workout consisting of six rounds. Each round includes cardio and a number of strength exercises for upper and lower body. Cathe used light to moderate dumbbells, medium tension resistance tubing (I used a resistance band) and loop, a gliding device and a mat for this routine.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Rock Body Bootcamp is 50 minutes long and originally aired on 16th February 2017 (#137). The workout starts with a 5 minute warm-up before jumping straight into the first cardio interval – pop squats. You will need to ensure that you have all of your equipment handy, as you will be moving quickly from one thing to the next. Cardio moves shown in bold italics below.
Round 1
Pop squats – 32 reps & 16 reps
Side slide pick up lunges - one 15# Db & one gliding device – 16 reps each side
Jacks (jump ropes in between sets) – resistance loop (around ankles) – 16 reps & 16 reps
Side steps (firewalkers) – resistance loop – 4 sets (of 4 steps)
Jacks (jump ropes in between sets) – resistance loop (around ankles) – 4 sets (4 reps)
Side steps (firewalkers) – resistance loop – 4 sets (of 4 steps)
Lateral plie walks – two 12# Dbs – 8 sets
Round 2
Ice breakers – 4 sets of 16 reps
Bicep curls - two 5# Dbs & resistance tubing (I used 2x 15# Dbs only) – 8 sets (1x 1 arm & 1x both) & 24 reps (both arms)
Squat & 1 arm press / alternating 1 arm overhead press – two 10# Dbs – 24 reps / 8 reps (alternating press only) & 16 reps (continuous)
Squat to lunge combo (jumping) – 16 reps
Squat to lunge combo (jumping) – one 5# Db - 16 reps
Round 3
Jump front, back, front, front over band – resistance tubing (on floor as marker) – 24 reps
Guard stance switches (180 jumps over band, torso always facing forward) – resistance tubing (on floor as marker) – 32 reps
Rear delt flys – two 10# Dbs - 10 reps
Overhead tricep extensions – two 10# Dbs - 10 reps
Rear delt flys – two 10# Dbs - 10 reps
Overhead tricep extensions – two 10# Dbs - 10 reps
Rear delt flys – two 10# Dbs - 10 reps
Overhead tricep extensions – two 10# Dbs - 10 reps
Push-ups – mat – 16 reps & 8 reps
Round 4
Plie jacks – resistance loop (around ankles) – 3 sets of 15 reps
Band pulls – resistance loop (around wrists & arms straight) – 40 reps & 80 pulses
Deadlift & sweeping curls – two 15# Dbs – 10 reps (1 of each)
Sweeper lunges - one 15# Db (on its end on floor to rest hand on) & one gliding device – 64 reps each side
Round 5
Traveling scissors – resistance tubing (on floor as marker) – 56 reps
Traveling power scissors (4 to each side) – resistance tubing (on floor as marker) – 32 reps
Side slide lunges - one 15# Db & one gliding device – 8 sets (1x 2/2 & 2x singles) each side
T band pulls – resistance tubing & mat – 12 reps & 4x 3 pulses. 8x 3 fast pulses & 8 reps
Side elbow plank snatches - one 10# Db & mat – 12 reps each side
Round 6
Low impact puddle jumpers / lateral skates – 48 reps
Front swing & 1 arm lat pull down - one 10# Db (I used 1x 12) – 12 reps
Tricep kickbacks – resistance tubing – 5x singles & 16x pulses. 12x singles & 16x pulses
Plank kick outs & 1 push-up (between each kick out) – mat – 12 reps
Plank kick outs (no push-ups) – mat – 16 reps
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: Bootcamp Circuit (#157) – HERE.
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