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Cathe Live Review: Total Body Blast w Step & Ball (#215)

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Cathe Live Review: Total Body Blast w Step & Ball (#215)


Total Body Blast w Step & Ball is pretty intense cardio and strength routine targeting the whole body.


The routine consists of three sections. The workout starts with cardio step blasts alternated with lower body strength exercises, then you move onto upper body strength exercises, using the stability ball, and finally you finish with core work, also using the stability ball.


The cardio blasts are straight forward cardio drills rather than choreography and really get your heart rate up. As these are alternated with strength exercises, for lower body, using large muscle groups your heart rate stays elevated throughout. I actually found the whole workout pretty metabolic and I was fairly drenched by the end. The lower body section moves quickly and there are only very short rests between exercises. This isn’t heavy strength training for lower body but more metabolic exercises and some feel more like cardio moves too.


The upper body section, I found fairly challenging. The reps are generally pretty high and the added instability of the ball increases the challenge. Cathe used slightly lighter weights due to the speed of the reps and the high volume. I increased on a few exercises or stayed with the same weights for the second sets when she decreased and found I got a good workout. The moves hit all of the major muscle groups and there is very little repetition here.


The routine ends with a short core section using the stability ball again. I found this fairly challenging, as Cathe does the reps faster than usual for some of the exercises. You end the workout with a long set of roll-ins, with your shins, on the ball and I really felt those!


Overall, this was an excellent, effective cardio and strength routine that offers a lot of variety and works the body in different ways.


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


The Workout


Total Body Blast w Step & Ball is a cardio and strength workout. The routine starts with cardio step blasts alternated with lower body, then moves into upper body and core using the stability ball. Cathe used light to moderate weights and a full size step, with two risers each side, along with the ball for this workout. If you don’t have a ball, you could use the step instead or do all of the exercises on the floor, if you don’t have either.


What You Need to Know

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


The Moves


Total Body Blast w Step & Ball is 53 minutes long and originally aired on 13th September 2018 (#215). The workout starts with a 4:30 minute warm-up, using the step, before moving into the first cardio step blast. The step, with two risers each side, is set up horizontally in front of you at the start of the workout. You will need space all around your step, as it is used for both cardio and strength moves. Cardio moves shown in bold italics below.


Cardio & Lower Body

  • Plunge lunges – step – 72 reps

  • Alternating back Lunges off the step – two 12# dumbbells & step – 8x 3 pulses, 6x singles, 2x 3 pulses & 4x singles

  • Straddle jumps – step – 2 sets of 8 reps & 2 sets of 4 reps














  • Uneven squats – one 10# dumbbell & step – 18 reps

  • Uneven squats – one 12# dumbbells & step – 20 reps

  • Uneven squats – one 15# dumbbells & step – 16 reps

  • Wide box jumps – step – 24 reps

  • Squats – two 15# dumbbells (I used 20’s) – 24 reps

  • 1 Arm burpees – step – 20 reps

  • Squat toss – one 10# dumbbell – 48 reps

  • Spiderman climbers – step – 28 reps, 24 reps & 32 reps

  • 7 Power turning squats & rock back – step – 4 sets each side

  • 3 Power turning squats & rock back – step – 5 sets (1st side) & 7 sets (2nd side)














  • Alternating sumo squats – one 15# dumbbell – 46 reps

  • Knee off the side & 6x lateral hops across the step – step – 6 sets

  • Alternating crossback lunges – two 15# dumbbells – 32 reps


Upper Body - Chest & Triceps

  • See saw push-ups – ball – 16 reps & 2x down 2 counts & up 6 counts

  • Seated overhead tricep extensions – two 12# dumbbells & ball – 8 reps

  • Seated overhead tricep extensions – two 10# dumbbells & ball – 8 reps

  • Narrow grip chest press – two 12# dumbbells (I used 15’s) & ball – 26 reps (fairly fast)

  • Chest flys – two 12# dumbbells (I used 15’s) & ball – 12 reps

  • Push-ups – mat – 12 reps















Upper Body – Back & Biceps

  • Sweeper curls – two 15# dumbbells – 12 reps

  • 1 Arm row – one 5 & 15# dumbbells (I used 1x20) – 16 reps each side

  • Incline bicep curls – two 12# dumbbells & ball (Cathe starts with 10# but quickly changes to 12’s) – 16 reps

  • Preacher curls – two 12# dumbbells & ball – 12 reps

  • Pullovers – two 15# dumbbells & ball (Cathe starts with 12’s but quickly changes to 15’s) – 12 reps (4/4 count)















Upper Body – Shoulders

  • Incline shoulder arcs – two 8# dumbbells & ball – 12 reps

  • Rear delt flys – two 8# dumbbells & ball – 12 reps

  • Lateral raises – two 5# dumbbells – 12 reps

  • Incline shoulder arcs – two 5# dumbbells (I stayed with 8’s) & ball – 12 reps

  • Rear delt flys – two 5# dumbbells (I stayed with 8’s) & ball – 16 reps

  • Lateral raises – two 5# dumbbells – 12 reps

  • Standing overhead press – two 10# dumbbells – 12 reps & 8 reps
















Quick stretch & get mat out for core at 44:20 minutes


Core

  • Ball exchange – ball

  • Sit-up & twist – ball

  • Banana holds (ball held in straight arms back over head) – ball

  • Sit-up & 1 leg lift – ball

  • Knee roll-ins (shins on the ball, roll knees in under the body) - ball













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: Total Body Blast w Step – HERE.


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