Cathe Live Review: Sweat, Jump & Pump (#121)
Sweat, Jump & Pump is a fantastic, tough total body, cardio and strength workout. This seriously challenged me and I was completely soaked by the end.
The workout is a random mix of cardio intervals and fast paced metabolic strength work. The whole routine moves very quickly and there are only short rests sprinkled throughout. I was definitely working hard and my heart rate stayed very elevated for the whole workout. There is no real downtime it is pretty much go, go, go!
The cardio blasts are generally all high impact Hiit intervals. There are a few lower impact, easier ones mixed in but not that many. Also as it’s random training, you often do multiple intervals, one after the other. Most of the cardio blasts are not repeated though so once you have done them you know you won’t have to do them again, which I like. Only a few of them are repeated and those ones are not too high rep.
The strength work is very metabolic and there are many compound moves, mixed in, with a few isolation exercises for the upper body. Therefore, the cardio effect continues during the strength work too. These exercises use a mix of equipment, including dumbbells, a gliding device, resistance tubing plus your own bodyweight to challenge the body in different ways. These are reasonably high rep and the fast pace adds to the challenge here. Cathe used fairly light to moderate weights and generally these worked well for me, as you are moving so fast.
The workout ends with the infamous sit-up / push-up combo, some plank work and some push-ups to soldier planks – just to make sure you are completely fatigued!
Overall, this is a challenging, fast paced, total body workout. This is a great routine to really push your body and get you working hard.
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The Workout
Sweat, Jump & Pump is a total body, cardio and strength workout. Cathe used light to moderate dumbbells, medium tension resistance tubing, one gliding device and a mat for this routine.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Sweat, Jump & Pump is 55 minutes long and originally aired on 13th October 2016 (#121). The workout starts with a 6:30 minute warm-up, before moving straight into the first cardio interval. You will need to ensure that all of your equipment is very handy, as you will be moving quickly from one thing to the next. Cardio moves shown in bold italics below.
Apple picker jumps – 32 reps
Touch down jacks – 14 reps
Alternating knee pull downs – 12 reps
3 Marches & back kick – 8 reps
Step out squats – 8 reps each side
Plie squats & upright rows / plie squats & 1 arm snatch – two 10# Dbs – 12 reps, 12 reps (snatch) & 16 reps
Warrior lunges – one gliding device - 12 reps
31 jumping jacks
Warrior lunges – one gliding device - 12 reps
Snowboards - 2 sets of 12 reps
Fred Astaire – 24 reps & 32 reps
Slide back lunges – two 10# Dbs & one gliding device - 12 reps each side
Front lunges & posture pulls – resistance tubing - 24 reps
Shoulder circles – resistance tubing - 40 reps
Bicep curls – resistance tubing – 8 reps
Shoulder circles (other direction) – resistance tubing - 32 reps
Bicep curls – resistance tubing – 8 reps
Jacks / scissor runs – 16x jacks, 8x scissor, 16x jacks & 8x scissors
4 Jacks / 4 air jacks - 3 sets
Dynamic front lunge raises (lunge & knee lift w 3 lateral raises) – two 5# Dbs – 6 sets
Lateral raises - two 5# Dbs – 1x 3.5, 4x 1.5’s & 8x singles
Mountain climbers (bringing toes in under body) – 32 reps
Jump forward / back & quarter turn jump – 8 reps
Squat press – two 10# Dbs – 14 reps
Alternating side lunges – two 10# Dbs (I used 12’s) - 12 reps
Squat press – two 10# Dbs – 6x 3 pulses & 8x singles
Alternating side lunges – two 10# Dbs (I used 12’s) - 16 reps
Side slide lunges - one 15# Db & one gliding device – 4x 2/2 & 4 sets (1x 2/2 & 2x singles) each side
Lateral shoot burpees - 8 reps
Line taps – 24 reps
Lateral shoot burpees - 8 reps
Line taps – 32 reps
Bow and arrow plie squat / static hold in plie squat & band pulls / fast band pulls (standing up) – resistance tubing – 16 reps, 16 reps (static hold) & 32 reps (fast pulses)
Power scissors – 40 reps
Bow and arrow plie squat / static hold in plie squat & band pulls / fast band pulls (standing up) – resistance tubing – 20 reps, 16 reps (static hold) & 63 reps (fast pulses)
Marching sumo squats - one 15# Db – 50 reps
Single leg deadlift – one 15# Db (I used 2x 12) - 12 reps each side
Squat & alternating front kick – two 12# Dbs – 24 reps
Squats in a box – 8 reps
Crossback lunges & overhead press – two 10# Dbs – 16 reps
Front raise - one 10# Db – 16 reps
Squats in a box – 8 reps
Crossback lunges & overhead press / crossback lunges (pulses) – two 10# Dbs – 4 sets (3x pulse & 2x O/H), 2x 23 pulses, 2x 15 pulses & 4x 3 pulses
Explosive side to side lunges - one 8# Db – 25 reps
Front-back lunges (pulse 4x each direction, then 2x each direction, then singles) – 8x 4’s, 10x 2’s & 16x singles (1st side). 6x 4’s, 8x 2’s & 16x singles (2nd side)
1 Arm rows - Cathe used one 12# & one 15# Db in one hand (I used 1x 20) – 12 reps each side
Seated T-band pulls – resistance tubing & mat – 32 reps
5 Ankle grabber sit-ups / 5 push-ups – mat - 4 sets
Swimmer planks (on elbows) – mat – 8 reps
Walking planks (walk from elbow plank to straight arm plank & down again) – mat – 4 reps
Swimmer planks (other arm starts) – mat – 8 reps
Walking planks (other arm starts) – mat – 4 reps
Push-ups into soldier planks (raising 1 arm & opposite leg out & hold) – mat - 8 reps
The workout ends with a brief 2 minute cool down and stretch. I added on a little more stretching at the end.
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If you liked this workout, check out my review of Cathe Live: Drill Max Live (#64) – HERE.
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