Cathe Live Review: Sweat Blast (#165)
Sweat Blast is a really fun cardio and strength workout that works the body well and will definitely get that heart pumping. This is a really nice workout and I loved it – it’s just the right blend of cardio and total body strength moves to give you some light toning and cardio without completing exhausting you.
The routine alternates between straight forward cardio drills (one or two moves repeated for a set number of reps) and total body metabolic exercises. There are also a few strength finishers, which are more isolation type exercises. The strength work is generally done for 8 – 16 reps and uses moderate weights. This is definitely designed to be more of a metabolic / cardio workout rather than a strength one as you are moving quite quickly from one thing to the next.
The cardio moves are, in my opinion, all really nice intervals – so no air jacks, burpees etc! Even the scissor, scissor, jump wide move is followed by double jumps rather than tuck jumps – so no dread factor at all! The cardio drills are also not repeated so once they are done you are onto the next move.
The workout ends with a bang - as you do three sets of ankle grabber sit-ups alternated with soldier planks - so you will be feeling it!
Overall, this is a fantastic and fun cardio and strength workout and I loved it! This is really good for a day when you want to get some good cardio in and feel pleasantly worked without being completely drained. At only 44 minutes it is also a nice workout to squeeze into a busy day.
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The Workout
Sweat Blast is a cardio and strength workout using moderate dumbbells and your own bodyweight to get the job done. The routine consists of sixteen cardio drills alternated with metabolic strength moves.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Sweat Blast is 44 minutes long and originally aired on 7th September 2018 (#165). The workout starts with a 4 minute warm up. You then get a quick drink of water before moving into the first cardio drill. Cardio shown in bold italics below.
Icebreakers – 48 reps
Squats & deadlifts – two 15# dumbbells
T-Jumps (faster than usual) – 8 sets
Sumo squat into overhead press – two 12# dumbbells – 16 reps
1/4 turn jumps – 16 reps
Front swing into double arm pulldown – two 8# dumbbells (I used 10’s)
Double pulse lunges (one side) – 16 reps
Standing tricep overhead extensions – two 12# dumbbells – 16 reps
Double pulse lunges (other side) – 16 reps
Rear delt flys – two 10# dumbbells – 16 & 8 reps
Power scissors – 32 reps
Squat pulses x3 into double arm overhead tricep extensions – two 12# dumbbells
4 Leaps to side & 4 jacks – changes to 3 leaps & 1 jack
Sumo squat & upright rows – two 15# dumbbells – single arms & both arms
Plyo jacks – 2 sets of 16 reps
Hammer curls to overhead press (alternating 3 reps of each) / 1 arm hammer & overhead press / both arms (singles) – two 10# and then changes to 12# dumbbells
Scissor, scissor, wide jump & double jump – 16 reps
Single leg deadlift & 2 front raises – one 15# dumbbell – 4 sets each side
Front raises – one 15# dumbbell – 10 reps
Squat to lunge combo (jumping) – 2 sets of 16 reps
Pivoting lunge down to side, stand & hammer curl. Changes to lunge, stand & overhead press then alternate sets – two 10# dumbbells
Overhead press – two 10# dumbbells
4 jacks / 4 low jacks – 8 sets
Alternating back lunge & lateral raise – two 8# dumbbells
Lateral raises (single arms) – two 8# dumbbells
3 lateral hops & 1 vertical jump – 8 sets
Crab kicks (fast) – mat – 32 reps
Football runs – mat – 12 sets
Push-ups & tap toe toward shoulder (each side) – mat – 8 sets
Push-ups – mat - 8 reps
Slam its – mat – 24 reps
Lying 1 arm tricep push-ups – mat – 16 reps each side
Lateral skates – 32 reps
Walk out to plank, push-up, walk down to elbows & back up, push-up, walk down & up (start other arm) then walk back to standing – mat – 5 sets
Shuffle, shuffle, drop – 16 reps
8 sit-ups / 8 soldier planks – mat – 3 sets
The workout ends with a 3 minute cool down and stretch.
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