Cathe Live Review: Standing & Floor Legs & Core (#350)
Standing & Floor Legs & Core is a fast paced, metabolic strength workout for the lower body and core. I actually rather liked this routine even though I wasn’t sure I would. I am not always a fan of using the step for lower body but this was packed full of variety and the time just flew by.
The routine starts with a long active warm that really focuses on the lower body. This includes uneven squats, knee up tap downs and 15x knee repeaters, on the step, plus lots of other lower body moves, such as, lunges and squats so by the end it was starting to feel like part of the workout! You then have a quick water break before moving into the standing lower body strength work. This section is a mix of dumbbell and bodyweight exercises, targeting all areas of the lower body. The pace here is pretty fast so my heart rate was fairly elevated throughout and I was pretty drenched by the end. Given the nature of the routine, Cathe used slightly lighter weights - 12 and 15 pounds - and I got a good workout using the same. I think in future I could probably increase on several of the moves, now that I know that the rep count isn’t too high (generally 16 – 24 reps) but some I would still stay lighter on, as you are moving quickly.
The standing strength work incorporates the step, for some of the moves, but these weren’t done at a crazy pace like some of the moves in the recent PHA - No Repeats routine (detailed review HERE). Therefore, I felt more in control and able to get the most out of the exercises by really feel the muscles work more effectively, particularly when using 3 risers. I also liked the variety of the different moves and the way Cathe combined some moves together again, such as, single leg deadlifts with squats or uneven squats with rear lunges.
The second part of the workout is then floor based, targeting the lower body and core, using the stability ball. This includes traditional Cathe favourites, such as, hamstring roll-ins, ball knee squeeze, ball toss and windshield wipers. I did find the 1 leg lifts, with the ball on shins, pretty tough, particularly while trying to keep my back straighter and not lean back too much! I also found the outer thigh lifts and leg circles, leaning on the ball, a great way to finish burning out my legs, particularly when Cathe added on extra reps for the second side…!
Overall, an excellent metabolic lower body and core strength workout.
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The Workout
Standing & Floor Legs & Core is a pure strength workout focused on the lower body and core. The routine starts standing with lower body exercises and then moves to the floor for lower body and core work using the stability ball.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Standing & Floor Legs & Core is 47 minutes long and originally aired on 24th June 2021 (#350). The workout starts with a 7:30 min active warm-up, also incorporating the step, before a quick water break and then moving into the first lower body, standing strength exercise.
Standing Lower Body Strength
Uneven squat & rear lunge off step – one 15# Db & step w/ 3 risers – 8 sets (1 of each) on each side
Crossback lunges – two 15# Dbs – 8x 3 pulses & 2x 15 pulses
Close stance deadlift / sumo squat – two 15# Dbs – 2 sets (8x deadlift & 8x squat) & 4x step out sumo squat
Step ups – two 12# Dbs & step w/ 3 risers – 16 reps each side
Single leg deadlift / squats – two 15# Dbs – 4 sets (4x deadlift & 7x squat)
Push dips (back foot on step) – two 12# Dbs & step topper – 16 reps each side
Lateral squat walks / step out sumo squats – two 12# Dbs – 2 sets (2 sets of walk & 8x step out)
Alternating step out sumo squats – one 15# Db – 6x 3’s & 12x singles
Static lunge – two 15# Dbs – 16 reps each side
Elevated lunge hops (back foot on step) – step topper – 32 reps each side
Alternating crossback lunge on step – two 12# Dbs & step topper – 24 reps
Alternating Cossack squats (low side lunge) – one 12# Db (I used 1x15) – 16 reps
Floorwork With Ball & Mat at 29:20 mins
1 Leg lifts (ball on shins) – ball & mat – 48 reps each side (point & flex)
Frog style hamstring roll-ins – ball & mat – 16 reps
Ball toss (lying on back w/ legs in air; toss ball & catch between ankles) – ball & mat – 16 reps
Reverse hip lift (ball held between ankles) – ball & mat – 11 reps
Windshield wipers (ball held between ankles w/ straight legs & tilt down to 1 side then other) – ball & mat – 11 reps
Hamstring roll-ins – ball & mat – 20 reps
Hamstring marches – ball & mat – 24 reps
Hamstring roll-in & hip lift / hamstring roll-ins – ball & mat – 5x hip lift & 8x roll-in
Ball knee squeeze – ball & mat – 22x singles, 8x 3’s & 2x 15’s
Outer thigh lifts / leg circles (leaning on ball) – ball & mat – 32x outer thigh & 8x circles (each direction) – 1st side. 48x outer thigh & 8x circles (each direction) – 2nd side.
Sit-up & 1 leg tap (sit-up & tap 1 foot to ball) – ball & mat – 15 reps
Banana hold (hollow hold – ball in hands over head) – ball & mat – 5 sets (of 4 sec hold)
Ball boat pose (ball resting on shins) – ball & mat - hold
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: Legs & Core Down On The Floor (#291) – HERE.
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