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Cathe Live Review: Supersets Live (#209)

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Cateh Live: Supersets

Cathe Live Review: Supersets Live (#209)

Supersets Live is another excellent and tough total body workout. I really enjoyed this routine and it definitely worked me hard. The workout targets all muscles groups, in the upper and lower body, through the use of supersets. The supersets consist of two different exercises that target opposing muscle groups. This enables you to rest one muscle group a little before hitting it hard again. Cathe also has a DVD of the same name, from her Intensity Series, and that is also a really good workout.

The workout consists of six supersets for the upper body and two for the lower body. Each superset is completed a total of three times before moving onto the next group of exercises. The reps for the upper body are between 8 & 12 reps and for lower body you do between 12 & 20 reps per exercise. All of the exercises are traditional strength moves and are performed at a more moderate pace so you can heavy up if you want to. I increased my weights on a few exercises and definitely felt the challenge. I particularly found the shoulder superset, at the end, really tough as your muscles are already so fatigued from being the supporting muscle groups for other exercises. The last round of the upright rows I was definitely eyeing those 12# dumbbells but I just managed to get through with 15’s!

There is no specific core work in this routine but your core is definitely engaged throughout. It also acts as a supporting muscle group, for all of the other exercises, so it still feels like a total body challenge. My heart rate stayed pretty elevated throughout the workout and as there is no real rest between exercises, within a superset, you will definitely be feeling the burn.

Overall, this was a tough and effective total body challenge and the workout just flew by. This is definitely one I will be returning to often.

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

The Workout

Supersets Live is a pure strength total body workout utilising supersets. There are six upper body and two lower body supersets that each repeated two more times before moving onto the next superset. Cathe used a range of moderate dumbbells and a stability ball for this class. (You could substitute a step for many of the ball moves if you don’t have one. The only challenge would be the hamstring roll-ins, however, you could do a different exercise to target the same muscle groups, such as, standing hamstring kickbacks (with the resistance loop around the sole of one foot and the ankle on the other leg)).

What You Need to Know

What you need to know: Instructor: Cathe Friedrich. Length: 51 mins. Equipment needed:  5, 12 & 15# dumbbells (I also used 20’s), stability ball & a mat. Optional - Lifting gloves. Fun Factor: 3/5. Sweat Factor: 3/5. Coordination: 2/5

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

The Moves

Supersets Live is 51 minutes long and originally aired on 2nd August 2018 (#209). The workout starts with a 7 minute warm-up. Part way through the warm-up you pick up 5# dumbbells to simulate some of the upper and lower body moves. You then move into the first superset with bicep curls.

Superset 1 - Biceps & Triceps

  • Bicep curls – two 15# dumbbells - 8 reps (2/2 count)

  • Tricep overhead extensions – two 12# dumbbells - 8 reps (2/2 count)

Repeat Above Moves Two More Times

Superset 2 - Chest & Back

  • Push-ups – mat - 10 reps

  • 1 Arm row – one 15 & one 5# dumbbell (I used 1x20) - 12 reps

Repeat Above Moves Two More Times


Superset 3 - Lower Body

  • Alternating side to side sumo squats (dumbbells held horizontally under the chin) – two 12# dumbbells - 16 reps (1st & 2nd set), 20 reps (3rd set)

  • Crossback lunges (alternating sides) – two 12# dumbbells - 12 reps (1st set), 16 reps (2nd set), 20 reps (3rd set)

Repeat Above Moves Two More Times

Crossback Lunges

Superset 4 - Shoulders & Back

  • Front raise – one 15# dumbbell - 12 reps

  • Rear delt flys – two 12# dumbbells - 12 reps

Repeat Above Moves Two More Times

Superset 5 - Biceps & Triceps

  • Incline curls on ball – two 10, 12 & 15# dumbbells (increasing each set. I used 12 & 15) & stability ball - 12 reps

  • Seesaw push-ups – stability ball - 12 reps

Repeat Above Moves Two More Times

Seesaw pushups

Superset 6 - Chest & Back

  • Chest flys on ball – two 12# (1st set) & 15# dumbbells (2nd & 3rd set. I used 15 & 20. In future I would 20’s for all 3 sets) & stability ball - 12 reps

  • Pullovers on ball – two 12# & 15# dumbbells (Cathe used 12’s for 1st & 3rd set, 15’s for 2nd set. I used 15’s for all) – 6 reps (4/4 count)

Repeat Above Moves Two More Times

Superset 7 - Lower Body

  • Squats – two 15# dumbbells (I used 20’s) - 20 reps

  • Hamstring Roll-ins – stability ball & mat - 20 reps

Repeat Above Moves Two More Times

Hamstring Rollins

Superset 8 - Shoulders

  • Upright row – two 15# dumbbells - 12 reps

  • Overhead press – two 12# dumbbells - 12 reps

Repeat Above Moves Two More Times

The workout ends with a 4:30 minute cool down and stretch using the stability ball.

Take Action

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If you enjoyed this workout, check out my review of Cathe Live: Total Body Giant Sets 3 - HERE.

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