Cathe Live Review: Rock It Sock It Kickbox (#82)
Rock It Sock It Kickbox is a challenging, cardio kickbox workout that will definitely get you sweating!
This workout is based on Cathe’s ICE (Intermediate Conditioning Extreme) Rock’em Sock’em DVD, which is one that I love. This has many familiar combos and cardio blasts from that routine but has it’s own twist, including using the heavy Bag, which the DVD does not. I think I loved this Live version even more than the DVD one. As with the DVD, this is a really high energy and fun workout that works you well. I was drenched by the end and was really breathing hard in places, as there are less water breaks, in this one, and you just go from one blast to the next!
The routine starts with punching combos, which are just a number of punching moves strung together. If you have done the ICE workout then these will all be very familiar and even if you haven’t they are not too complex so it is easy to pick up the different moves. These combos are alternated with short sessions using the Heavy Bag. As I don’t have a bag, I shadow boxed with Cathe and as you are wearing boxing gloves (or wrist weights in my case) you will still feel the work without one. The heavy Bag sections are the same format each time – one punching combo that is repeated several times, on each side of the body, and then two ‘tabata’ runs – fast punching while running the feet. You then move away from the bag and do a cardio blast before coming back to the centre to do another punching combo. You repeat this format three times before moving on.
The next section is kicking drills and cardio blasts. Cathe and class took off their gloves for this section, I however, kept them on for the whole workout and this worked well to add a little more intensity. The kicks are very cardio intensive too, particularly when she adds jump kicks, so I was breathing hard in places here. She also just goes straight from one thing to the next, with very little rest, so it really compounds the intensity.
The final section is very reminiscent of the blizzard blast, from the ICE workout, which is a high impact, high intensity bonus add on for that routine. This has a lot of the same moves and was a really fun, high energy section that I loved. However, just as Cathe says this is the final 8 counts of jab, cross, reach pull and you think you have made it, she adds on another little surprise at the end – you know how she loves her bonuses!
Overall, this is a high intensity and fun cardio kickboxing workout that will definitely get you feeling the work. This is great for a high energy day when you want to push yourself a little further. This is also a great travel workout and is one I often take with me for a great cardio boost, with little to no equipment (I just pack wrist weights).
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The Workout
Rock It Sock It Kickbox is pure cardio kickboxing routine that consists of punching, kicking and cardio drills. Cathe wore boxing gloves (I used wrist weights) and used a Heavy Bag, which is optional (I just shadow boxed), for this routine.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Rock It Sock It Kickbox is 53 minutes long and originally aired on 31st December 2015 (#82). The workout starts with an 11 minute warm-up before starting the first punching combo. The main moves and finished combos are shown below but Cathe builds up the combos in layers to enable you to learn the moves before putting them all together. You then repeat the moves a number of times before moving on. Intervals are shown in bold italics below.
Cardio Kickboxing
Jab, cross, rock, jab, cross, slip, upper cut
In out jacks (jump wide forward, jump in & out, jump back x2 & 4 jacks)
Repeat combo on other side
Move to Heavy Bag at 14:10 minutes
Jabs (switching sides)
Tabata runs (fast punching while running the feet) x2
Move away from Heavy Bag
Pull & pound
2 Jabs / triples (cross, jab, cross – fast) / upper cut, hook, upper cut, hook (on other side)
Air squats
Repeat combo on other side
Move to Heavy Bag at 21:10 minutes
3 Jabs & 1 cross (switching sides)
Tabata runs (fast punching while running the feet) x2
Move away from Heavy Bag
Icebreakers
Jab, cross, jab, cross / upper cut, body shot, over cut
Repeat combo on other side
Move to Heavy Bag at 27:40 minutes
2 jabs (high) & 2 cross (low) (switching sides)
Tabata runs (fast punching while running the feet) x2
Move away from Heavy Bag
Hammer punch & knee pull
Quick water break & take gloves off at 31:05 minutes
Kicking Drills & Cardio Blasts
Alternating front kicks
Alternating back kicks
2 Front kicks & 2 back kicks
Squat & side kick
2 Front kicks, 2 back kicks, 2 squat & side kick
Travelling front kicks x4, jump rope back & 2 jacks
Repeat all of the above starting on other side
Jack & jab
Jabs & shuffles (moving back), 2 jacks & 2 air jacks
Quick water break at 36:45 minutes
Knee lift, front kick & 2 jump kicks
Front kick, back kick, front kick, hammer down
Front kick, back kick, front kick, hammer down / knee lift, front kick & 2 jump kicks
Repeat above on other side
Quick water break at 39:04 minutes
Blizzard Blast
Double hops / jogs / high jogs
Jog & hike knee on count 4 / rock front & back
Pendulums
Double hops / 4 hops / pony
Double hops / jogs / punch front mambo & pivot on 3rd time
1 Arm speedbag (moving forward), punch & retreat
Slide front & back
Jab, cross, reach & knee pull (jumping)
Repeat all above on other side
Flying angel jack & 2 front kicks
The workout ends with a 4 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Jabs & Kicks – HERE.
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