Cathe Live Review: Shredded Upper Body w Ball (#115)
Shredded Upper Body w Ball is a fairly tough, pure strength workout for the upper body and core.
The workout consists of six groups of two or three exercises that are each repeated for two or three sets total. Some of the groups target two different muscle groups and some groups target one muscle group. All of the upper body muscles are hit at least twice. The stability ball is used for every exercise so you have an added balance challenge with it too. The reps vary but are generally between 8 and 16 reps. However, with the multiple sets and short rest periods, between one exercise and the next, you will really start to feel these exercise with the right weights. I went heavier on a few of the moves and got a good workout. The upper body section is reasonably quick and effective at only 30 minutes. However, for me, it wasn’t necessarily the most enjoyable, as there is lots of repetition, and I prefer many of Cathe’s other Live upper body workouts more.
The routine ends with a long core section using the stability ball. This seemed a little too long to me given the length of the rest of the workout. There are thirteen different moves all using the ball. If I am honest, I didn’t really like this core section very much, as some of the moves felt a bit awkward, particularly when the legs are resting on the stability ball. I also didn’t really feel that I was targeting my core, as much as I would like, so in future, if I did decide to do this workout again, I would probably substitute a different core routine.
Overall, this is an effective upper body strength workout, using the stability ball, that ends with a long core section.
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The Workout
Shredded Upper Body w Ball is a strength workout for the upper body and core.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Shredded Upper Body w Ball is 49 minutes long and originally aired on 25th August 2016 (#115). The workout starts with a 4 minute warm-up, before a quick water break & then getting the ball out for the first exercise. During the warm-up, pick up 5 pound dumbbells to simulate some of the moves to come. You will need to ensure that you have your equipment handy, as you will be moving quite quickly.
Shoulders & Biceps
Seated overhead press – two 10# Dbs (I used 12’s) & ball - 22 reps
Incline bicep curls – two 10# Dbs (I used 12’s) - 12 reps
Seated overhead press – two 12# Dbs & ball - 16 reps
Incline bicep curls – two 12# Dbs & ball - 12 reps
Seated overhead press – two 15# Dbs & ball- 16 reps
Incline bicep curls – two 15# Dbs & ball - 8 reps
Shoulders
Seated straight arm lateral raises – two 8# Dbs & ball - 10 reps
Incline front raise – Cathe starts w/ 8# Dbs but changes to 5# Dbs (I used 8’s) & ball – 8 reps
Seated straight arm lateral raises – two 8# Dbs & ball - 10 reps
Inclined front arc raise – two 5# Dbs (I used 8’s) & ball - 8 reps
Incline front raise – two 5# Dbs (I used 8’s) & ball – 8 reps
Biceps & Back
Seated hammer curls – two 12# Dbs (I used 15’s) & ball - 8 reps
Seated bent over rear flys – two 10# Dbs & ball -10 reps
Seated hammer curls – two 12# Dbs (I used 15’s) & ball - 8 reps
Seated bent over rear flys – two 10# Dbs & ball -10 reps
1 Arm rows - Cathe uses two 12# Dbs held in one hand (I used 1x 22) - 16 reps each side
Preacher curls – two 12#Dbs, ball & mat (I used 15’s & did standing bicep curls) - 12 reps
1 Arm rows - Cathe uses two 12# Dbs held in one hand (I used 1x 22) - 12 reps each side
Preacher curls – two 15#Dbs, ball & mat (I used 15’s & did standing bicep curls) - 12 reps
Triceps & Chest
Seated overhead tricep extensions – two 12# Dbs & ball - 12 reps
See saw push-ups – ball & mat - 8 reps
Regular push-ups – ball - 8 reps
Seated overhead tricep extensions – two 12# Dbs & ball - 10 reps
See saw push-ups – ball & mat - 8 reps
Regular push-ups – ball - 8 reps
Seated overhead tricep extensions – two 12# Dbs & ball - 8 reps
See saw push-ups – ball & mat - 8 reps
Regular push-ups – ball - 8 reps
Chest & Back
Chest flys – two 15# Dbs (I used 20’s) & ball- 12 reps
Pullovers – two 15# Dbs & ball - 8 reps
Chest flys – two 15# Dbs (I used 20’s) & ball- 11 reps
Pullovers – two 15# Dbs & ball - 8 reps
Chest flys – two 15# Dbs (I used 20’s) & ball- 8 reps
Pullovers – two 15# Dbs & ball - 8 reps
Quick water break & stretch at 34:10 minutes
Core at 34:50 minutes
Supermans – ball - 8 reps (arms by sides) & 8 reps (arms crossed in front); repeat for 6 & 6 reps
Sit up & flutter kick – ball & mat - 10 reps
Banana holds (various versions) – ball & mat
Reverse crunches (ball resting on shins) – ball & mat
Ball exchange – ball & mat - 3 reps (bent knee) & 5 reps (straight legs)
Sit-up & twist – ball & mat - 10 reps
Russian twists – ball & mat – 8x singles & 8x double pulses each side
Overhead ball rows (leaning back as above; rotate ball overhead from 1 side to other) – ball & mat - 8 reps
Pulsing crunches w/ feet on ball – ball & mat
L Position oblique crunch (raise 1 leg off ball straight to ceiling & lift opposite arm, reach for foot) – ball & mat
Slow basic crunches w/ both feet on ball – ball & mat
L Position oblique crunch (other side) – ball & mat
Slow basic crunches w/ feet on ball / fast pulsing crunches – ball & mat
The workout ends with a 3 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Upper Body Challenge w Ball (#136) – HERE.
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