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Cathe Live Review: Total Body Band & Glide (#117)

Updated: May 21

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Cathe Live Review: Total Body Band & Glide (#117)


Total Body Band & Glide is a very different strength workout that uses only resistance tubing and two gliding devices to work the whole body.


This routine is a nice change if you want to get in some strength work but don’t want to pick up dumbbells. It also makes it perfect as a travel workout too, as you only need the band / disks and you are good to go. This definitely isn’t the toughest strength workout but I did feel nicely worked afterwards. I was worried that I would get neck strain after a while, as I find just using the band sometimes does that but actually I didn’t find it too bad at all.


The workout starts with lower body work on the gliding devices (or disks). This is fairly fast paced and starts to get the heart rate up, a little bit, before you then move into the main part of the workout. This is a mix of different exercises mainly for the upper body but with a few compound moves thrown in to work the lower body a little more. My upper body did feel much more worked than my lower by the end though. Some of the moves do feel a little awkward for the first few reps, such as, the single leg deadlifts and the rear lunge with bicep curl. However, with a little practice they do get easier. The reps for the exercises are reasonably high and as you are also moving quickly from one thing to the next, you will definitely start to feel some of the moves.


The routine ends with lower body, back, chest and core work on the mat, using the tubing and the gliding devices. The outer thigh presses worked my legs well, as I was using heavier resistance, and as you are doing multiple sets it does start to add up. I also really enjoyed the core work as it really targets the core in a different way using the gliding devices.


Overall, a good total body strength workout that’s perfect for when you don’t want to pick up dumbbells.


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


The Workout


Total Body Band & Glide is a pure strength total body workout using resistance tubing and two gliding devices.


What You Need to Know

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


The Moves


Total Body Band & Glide is 52 minutes long and originally aired on 8th September 2016 (#117). The workout starts with a 7 minute warm-up, before a quick water break and then moving into lower body work using the gliding devices.


  • Side slide lunges – one gliding device – 16 reps each side

  • Back slide lunges – one gliding device – 16 reps each side

  • Angled side slide lunges (45 degree angle behind you) – one gliding device – 16 reps each side

  • Warrior slide lunges – one gliding device – 8 reps each side

  • Air squats – 32 reps

  • Squat & 1 leg slide out (holding in squat; slide 1 leg out & in) – one gliding device – 8 reps

  • Air squats – 16 reps

  • Squat & 1 leg slide out (other side) – one gliding device – 8 reps

  • Squat & 1 leg slide out – one gliding device – 3 sets (2x 2/2 & 4x singles) each side

  • Air squats – 8 reps

  • Crossback slide lunges – one gliding device – 16 reps each side

  • Posture pulls / forward lunges & posture pulls – resistance tubing – 24x pulls & 16x lunge & pull

  • Straight arm press – resistance tubing – 32 reps

  • Shrugs (while still standing on band) – resistance tubing– 8 reps

  • Straight arm press – resistance tubing – 16 reps

  • Bow & arrow pulls – resistance tubing – 16x singles & 32x pulses each side (start immediately & don’t stop when Cathe does!)

  • Narrow grip band pulls – resistance tubing – 142 reps

  • Double arm bicep curls / W curls (standing on band) – resistance tubing (I used two 12# Dbs instead of tubing) – 8x bicep & 8x W curl

  • Single arm bicep curls (holding both handles in one hand) – resistance tubing (I used one 12# Db instead) – 5 sets (1x 2/2 & 2x singles) & 8x singles (1st side). 4 sets & 8x singles (2nd side)

  • Double arm bicep curls / reverse curls (1 arm & both) – resistance tubing (I used two 12# Dbs instead) – 4x bicep, 4x 1 arm reverse, 4x both reverse, 4 sets (1x bicep & 1x reverse) & 4x 7 pulses reverse

  • Slide back lunge & bicep curls – resistance tubing– 8 reps

  • Upright rows – resistance tubing – 8 reps

  • 1 Slide back lunge w/ bicep curl & 2 upright rows / 1 slide back lunge w/ bicep curl & 1 upright row – resistance tubing– 2 sets (2x upright) & 4 sets (1 of each)

  • Upright row pulses – resistance tubing – 16 reps

  • Straight arm circles (forward) – resistance tubing– 24 reps (8x low, 8x mid & 8x high)

  • Slide back lunge & bicep curls (other side) – resistance tubing – 8 reps

  • 1 Arm front raises – resistance tubing – 8 reps

  • 1 Slide back lunge w/ bicep curl & 2x 1 arm front raises / 1 slide back lunge w/ bicep curl & 1x 1 double arm front raise – resistance tubing – 4 sets (2x 1 arm front) & 4 sets (1 of each)

  • Straight arm front raises pulsing – resistance tubing– 7 reps

  • Straight arm circles (backwards) – resistance tubing– 24 reps (8x low, 8x mid & 8x high)

  • 1 Arm tricep press down – resistance tubing – 12 reps & 24 pulses each side

  • Double arm tricep kickbacks – resistance tubing – 8x singles, 16x pulses, 4x singles & 8x pulses

  • Single leg deadlift w/ bicep curl & straight arm press / single leg deadlift w/ back leg raise & bicep curls – resistance tubing– 14 reps (1st side) & 16 reps (2nd side)


Quick water break & get out mat for floor work at 38 minutes


  • Outer thigh presses (lying on back, straight legs up in the air w/ band around feet, press legs out & pulse) – resistance tubing (I used heavy resistance) & mat – 20 reps

  • Seated T-band pulls – resistance tubing (I used heavy resistance) & mat – 4x 7 pulses

  • Outer thigh presses – resistance tubing (I used heavy resistance) & mat – 12 reps

  • Seated T-band pulls – resistance tubing (I used heavy resistance) & mat – 8 reps

  • Outer thigh presses – resistance tubing (I used heavy resistance) & mat – 8 reps

  • Seated T-band pulls – resistance tubing (I used heavy resistance) & mat – 4x singles & 1x 7 pulses

  • Wide sliding mountain climbers (slide foot to outside shoulder) / plank walk (walk down to elbows & back up) & 1 leg tap (to outside shoulder) – two gliding devices & mat – 8 reps & 4 sets (walk & tap)

  • 1 Sliding plank jack & 1 push-up & / 2x 1 leg slide out & 2 push-ups – two gliding devices & mat – 4 sets (1 push-up) & 4 sets (2 push-ups)

  • Knee push-ups (fast) – mat - 16 reps

  • Seated gliding bike manoeuvre (gliding devices under heels, slide 1 foot in towards elbow & then other) – two gliding devices & mat – 32 reps (different arm patterns)

  • Full sit-ups – two gliding devices & mat – 8 reps

  • L position pulses (lay on back with legs in L position; raise head / torso & pulse toward raised leg w/ hands on gliding devices) – two gliding devices & mat – 4 sets of 16 reps

  • Mermaid (1 leg bent in front of you, 1 bent behind you; slide arms / torso out & in) – two gliding devices & mat – 8 reps

  • 1 Arm mermaid (slide 1 arm out & in w/ other reaching overhead) – two gliding devices & mat – 8 reps

  • Mermaid (other side) – two gliding devices & mat – 8 reps

  • 1 Arm mermaid (other side) – two gliding devices & mat – 8 reps


The workout ends with a 3 minute cool down and stretch. I added a few extra stretches on at the end as Cathe didn’t really stretch out the upper body very well.


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: Bodyweight & Bands Travel Workout (#150) – HERE.


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