Cathe Live Review: Total Body Mashup (#338)
Total Body Mashup is a pretty tough cardio and strength workout. I was completely drenched by the end of this one, as the whole routine is very metabolic and provides a good total body challenge. I will admit this wasn’t the most enjoyable routine, for me, but it was definitely effective and quite intense.
The workout consists of six circuits of two or three strength exercises that are then repeated before moving into a cardio interval. The strength exercises are grouped into lower body or two upper body muscle groups at a time. So for example, you do one arm rows and bicep curls in one circuit. The key here is to really challenge yourself, with the weights you use, to really get the most out of the routine and ensure that you are fatiguing the muscles each time. The short rest breaks also add to the intensity, of the workout, as the muscles don’t have that much time to recover before repeating the moves one more time.
The strength moves are a combination of different exercises using dumbbells, resistance tubing (I used a resistance band) and your own bodyweight. Many of the exercises are also compound moves, incorporating both the upper and lower body, which also increases the metabolic effect of this one. Each muscle group is hit at least once but it is not completely comprehensive strength training, as for example, the legs are really only hit once and both moves are variations of lunges (although they are used for a few other compound moves). You do also get some core work in at the end and I enjoyed the slightly different exercises that Cathe used for that. The reps are quite high for the strength work and are generally between 10 and 16 reps, although some are a little higher, such as, straight arm kickbacks and seated T-band pulls. I was definitely feeling the work throughout this routine and my heart rate stayed elevated throughout.
The cardio intervals are all straight forward moves and start with more high impact / high intensity intervals, for the first two, and then Cathe takes it down a notch for the rest. The first two are straight out of Cathe’s Perfect30: Perfect Hiit routine (detailed review HERE) and include broad jumps and squat thrusts, which will definitely get you breathing a bit heavier for those! None of the intervals are done for too long but just enough to give you a quick cardio burst and your arms a break before moving back into the strength work.
Overall, a very metabolic and quite challenging total body workout that incorporates both strength training and cardio intervals.
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The Workout
Total Body Mashup is a total body strength workout with a little cardio mixed in. The routine consists of six rounds of two or three strength exercises that are repeated and topped off by a cardio interval.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Total Body Mashup is 52 minutes long and originally aired on 11th March 2021 (#338). The workout starts with a 4 minute warm-up, before a quick water break and moving into the first circuit. Cardio moves shown below in bold italics.
Back & Biceps
1 Arm row (warm-up set) – Cathe held two 10# Dbs in one hand (I used 1x 20#) – 12 reps each side
1 Arm row – Cathe held two 12# Dbs in one hand (I used 1x 25#) – 16 reps each side
Bicep curls – two 5# Dbs & resistance tubing (I used two 15# Dbs – no tubing) – 2 sets (2x 1 arm & 2x both) & 16 reps
1 Arm row – Cathe held two 12# Dbs in one hand (I used 1x 25#) – 16 reps each side
Bicep curls – two 5# Dbs & resistance tubing (I used two 15# Dbs – no tubing) – 2 sets (2x 1 arm & 2x both) & 7 reps, 4 reps & 4 reps
Broad jump forward & run back / rope slams & heel clicks – 2 sets (4x jump, 8x rope slam & 8x heel clicks)
Shoulders & Chest
Squat press – two 10# Dbs – 8 sets (2x 1 arm & 2x both)
Step out push-ups – mat – 16 reps
Squat press – two 10# Dbs – 8 sets (2x 1 arm & 2x both)
Step out push-ups – mat – 12 reps
Squat thrust / 2 forward jumps / 2 jacks / jump rope back – 10 sets
Lower Body
Static lunges – two 15# Dbs – 16 reps each side
Alternating side lunges (reaching Db down to outside foot) – one 15# Db – 12 reps
Static lunges – two 15# Dbs – 16 reps each side
Alternating side lunges (reaching Db down to outside foot) – one 15# Db – 12 reps
Squat to lunge combo (hopping) – 32 reps
Triceps & Biceps
Overhead tricep extensions – two 12# Dbs – 12 reps
Straight arm kickbacks – resistance tubing – 40 pulses
Overhead tricep extensions – two 12# Dbs – 12 reps
Straight arm kickbacks – resistance tubing – 48 pulses
Side shuffles / side to side explosive lunges – 56 reps
Back
Pullovers – two 15# Dbs & mat – 10 x 1.5’s (lift legs to tabletop on last 5 reps)
Seated T-Band pulls – resistance tubing (around 1 foot) & mat – 21 reps
Pullovers – two 15# Dbs & mat – 10 x 1.5’s (lift legs to tabletop on last 5 reps)
Seated T-Band pulls – resistance tubing (around 1 foot) & mat – 20 reps
Spiderman climbers – 10 sets of 3’s
Core & Triceps
Side lunge back & halo – one 10# Db (I used 1x 12#) – 14 reps
Scorpion push-ups (tricep push-ups lifting 1 leg at a time) – mat – 8 reps (knees) & 4 reps (toes)
Frog style sit-ups – mat – 8 reps
Plank knee-ins – mat – 8 sets (knee out, under & out)
Side lunge back & halo – one 10# Db (I used 1x 12#) – 16 reps
Scorpion push-ups (tricep push-ups lifting 1 leg at a time) – mat – 6 reps (knees) & 6 reps (toes)
Frog style sit-ups – mat – 9 reps
Plank knee-ins – mat – 10 sets (knee under, out & under)
The workout ends with a 3 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Total Body Cardio & Weights (#72) – HERE.
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