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Cathe Live Review: Summer 2016 Kickoff (#107)

Cathe Live: Summer 2106 Kickoff

Cathe Live Review: Summer 2016 Kickoff (#107)

Summer 2016 Kickoff is a fantastic total body cardio and strength workout that will definitely get you feeling the work! This routine was filmed for the 2016 Summer Kickoff and so starts with Cathe and class decked out in sunglasses.

The workout has lots of variety and mixes several different types of training modes to really work the whole body effectively. The whole routine is pretty metabolic too – even for the strength work you are moving quickly and there is little rest between exercises. I was pretty drenched by the end of this one and my heart rate stayed elevated throughout.

The workout starts, after a boxing warm-up, with a few minutes of cardio boxing. This is just straight forward punching type drills. You then move into a metabolic leg section, while still wearing your boxing gloves. This section is very reminiscent of the first part of Cathe’s Athletic Training DVD in that you are doing similiar cardio moves on the step. There is no choreography it is just one move repeated, for a set number of reps, for example, pump downs on the corner of the step and swim lunges. This section really gets you heart rate up and I was definitely breathing hard here.

The next section is cardio kickboxing with step intervals. This is a combination of punch and kick drills combined with kickboxing inspired cardio intervals on the step. Again all very simple moves to catch on to but they are pretty challenging, particularly all the straddle jumps on the step.

After this section, you get a quick water break and take off your gloves ready for metabolic strength training, for the lower body, using dumbbells, a barbell and the step. I don’t like using a barbell so I used dumbbells throughout with no issues. The moves here are not high rep but because many are compound moves and you are moving quickly, you will still be feeling them.

The workout then moves on to focusing on upper body. The exercises are all traditional strength moves, hitting each body part at least once. The moves are again not high rep but they compound over the length of the workout. Also Cathe often does multiple sets for each body part before moving onto the next so you will start to feel it with the right weights. Cathe did go lighter than usual, for some exercises, so I increased my weights on quite a few (see below). However, I stayed with the same weights for shoulders and still found it pretty challenging, as my muscles were already fairly fatigued.

The workout ends with a short core section on the step. There were just three exercises but I was pretty tired, from the rest of the workout, so this was a good way to round out the program.

Overall, this is an excellent, tough workout that works a little bit of everything – cardio, legs, upper body and core, and all in under an hour. This will definitely be included in my future workout rotations for whenever I want a fun total body challenge.

(For more information about Cathe Live, how to sign up & to see all of my Cathe Live reviews, click HERE).

The Workout

Summer 2016 Kickoff is total body cardio and strength workout that combines cardio kickboxing, metabolic strength for lower body and strength training for upper body. The routine ends with a short core section. Cathe uses boxing gloves, a full size step, with two risers on each side, dumbbells and a barbell at 45 and 25 pounds for this routine. I just used dumbbells, as I don’t like using the barbell and wrist weights instead of gloves.

What You Need to Know

What you need to know: Instructor: Cathe Friedrich. Length: 59 mins. Equipment needed:  25 & 45# barbell, 10# dumbbells (I also used 20 & 22# dumbbells), a full size step with two risers on each side & a mat. Optional - Lifting gloves. Fun Factor: 3/5. Sweat Factor: 4/5. Coordination: 2/5

(Rating scale – 1= lowest & 5 = highest).

The Moves

Summer 2016 Kickoff is 59 minutes long and originally aired on 23rd June 2016 (#107). The workout starts with an 8:30 minute warm-up before moving straight into the cardio boxing. The step, with two risers on each side, is set up horizontally in front of you at the start of the workout. You will need to ensure that there is space all around it for both the cardio and strength moves. You will also need your boxing gloves on for the start of the routine.

Cardio Boxing

  • Hooks / uppercuts

  • Slip & uppercut

  • Jab, jab, cross, & slip, uppercut

  • Slip & uppercut

  • Jacks

Repeat on other side

Metabolic Legs - Cardio at 12:10 minutes (keep gloves on)

  • Knee pulls on corner of step (pushing straight arms down) – step – 32 reps on each side

  • Swim lunges (punching down. Low & high impact) – step – 32 reps on each side

  • Boxer running mans on corner of step (punching arms forward) – step – 16 reps

  • Step knee, tap down (jumping) – step – 8 reps

  • Boxer running mans on other corner of step (punching arms forward) – step – 16 reps

  • Step knee tap down (jumping) – step – 8 reps

  • Air squats – step – 32 reps (1st time) & 24 reps (2nd time)

Repeat above moves starting on the other side

Boxer Running Mans

Quick water break at 19:35 minutes

Cardio Kickboxing & Step Intervals at 20:10 minutes (with gloves)

  • Knee lift, front kick, side kick & cross punch

  • Squat & side kick

  • Shuffle with speedbag arms x3 & cross punch

Repeat above on other side

  • March (turning)

  • Punch front mambo

  • Mambo on step with 2 temple smashes - step

  • Jump freeze on step with temple smash - step

  • Power 7’s with speedbag arms – step

Repeat above on other side

Mambo on step w temple smashes

  • Straddle jumps (jump down & jump up with double jump on step) – step – 8 sets

  • Straddle Jump & burpee – step – 4 sets

  • Straddle jumps x2 / straddle jump & burpee x1 – step – 2 sets

  • Walk forward & back punching x4 (straddling the step) – step

  • Straddle jumps forward & back (on floor straddling step) & 2 attacks – step – 8 sets

Quick water break at 28:05 minutes (take gloves off)

Metabolic Legs - Strength at 28:45 minutes

Cathe’s barbell is set at 45 pounds. The step height does not change but remains at 8” throughout.

  • Uneven squats / uneven squat & overhead press (while standing on step) - one 10# dumbbell & step – 16 reps & 12 reps (w O/H press)

  • Leg abduction & 1 arm upright row - one 10# dumbbell & step – 12 reps each side

  • Elevated lunges – two 10# dumbbells & step – 24 reps on each side

  • Deadlifts – 45# barbell (I used two 22# dumbbells) – 12 reps (2/2 count)

  • Warrior lunges – 16 reps each side

  • Narrow stance deadlifts - 45# barbell (I used two 22# dumbbells) – 12 reps (3/1 count)

  • Marching sumos – one 10# dumbbell (I used 1x 15#) – 32 reps & 16 pulses

  • Deadlifts - 45# barbell (I used two 20# dumbbells) – 14 reps (alternating 2/2 & 3/1 count)

Leg Abduction & 1 Arm Upright Row

Quick water break at 38:40 minutes. Change barbell to 25 pounds

Upper Body - Strength at 39:20 minutes

  • Bicep curls – 25# barbell (I used two 15# dumbbells) – 4 sets (14 reps, 6x 3/1 & 4x 2/6, 4 reps slow / hold & 8x singles)

  • Tricep dips (barbell lying in lap) – 25# barbell (I used two 12# dumbbells) & step – 16 reps

  • Lying tricep extensions – 25# barbell (I used two 12# dumbbells) & step - lots of different tempos

  • Tricep dips – step – 24 reps

  • Seated overhead tricep extensions – two 10# dumbbells & step – 10 reps

Overhead tricep extensions

  • Seated alternating overhead press – two 10# dumbbells & step – 18 reps

  • Rear delt flys – two 10# dumbbells – 10 reps

  • Upright rows – two 10# dumbbells – 10 reps

  • Standing overhead press – two 10# dumbbells – 10 reps

  • Rear delt flys – two 10# dumbbells – 10 reps

  • Upright rows – two 10# dumbbells – 10 reps

  • Standing overhead press – two 10# dumbbells – 10 reps

  • Narrow grip bench press – 25# barbell (I used two 15# dumbbells) & step – 20 reps

  • Chest flys – two 10# dumbbells (I used 15’s but could probably use 20’s) & step – 16 reps

  • Pullovers – two 10# dumbbells (I used 15’s) & step – 3 sets (6 reps, 8 reps (with 1 leg extending), & 8 reps (both legs extending))


Core Work (all core work is done on step) at 53:50 minutes

  • Leg thrusters (leaning back while sitting on step - thrust feet in and out) - step

  • Bike manoeuvre - step

  • L Position pulses - step

leg thrusters

The workout ends with a 2 minute cool down and stretch.

Take Action

Try it today! Find out more about how to subscribe and to check out all of my Cathe Live Reviews - click HERE.

If you liked this workout, check out my review of Cathe Live: Athletic Conditioning – HERE.

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Oct 21, 2020

107 is a blast! Though the 59 minute running time might seem daunting, it's packed with so much stuff you'll never notice how ling the workout is. Time flies. I definately enjoyed it

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