Cathe Live Review: Triple Fit (#189)

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Cathe Live Review: Triple Fit (#189)

Triple Fit is a fast paced cardio and strength routine. This was a seriously challenging workout that consists of three sections – cardio blasts, lower body and upper body / core.

The workout starts with ten cardio blasts using the step. Cathe uses a 6” full size step but you could use higher, if you want to increase the intensity even further. There is no choreography here it is just straight plyometric blasts – many of which are jumping on and off the step so for me 6” was still really challenging. The blasts are done for quite a while and there are only very short breaks between them so you will definitely be breathing hard here. This was a really tough section and not one I enjoyed with so much jumping on the step. The squat thrust / jump over / squat thrust combo I found really hard. Cathe then adds another set of jumps over the step, straight afterwards, and as she does them so quickly I used a modification suggested by another Cathelete, on Cathe’s forum, here. I just jumped straight on and off the step, rather than doing them sideways, and this felt much safer and I didn’t crash into the step then either!

The next section is strength training, for the lower body, and all of the exercises use the step to add to the challenge (you change the step height to 8” during this section). This included two of the moves I dislike, push dips and elevated lunges, they were both really hard as there are so many reps. Most of the lower body exercise are pretty high rep so Cathe was using more moderate weights here but I still really felt them.

The final section is strength training for the upper body and core. You do one to three exercises per body part and many of these are also pretty high rep, with varying tempos and rep patterns. Cathe used moderate dumbbells and I generally stayed with the same weights and still felt a good challenge. The workout ends with three core exercises, done on the step. You move straight into these from pullovers so I stayed on the step for these too. These exercises are quite high rep too and provided a nice quick core challenge to finish off the workout.

Overall, this was a challenging total body workout that crams a lot into a short amount of time. If you want both a cardio and strength challenge then this definitely fits the bill. For me this definitely wasn’t the most enjoyable workout but it was effective. Given Cathe has so many other fun routines I would probably pick one of those instead of this in future though.

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The Workout

Triple Fit is cardio and strength workout divided into three sections – step cardio blasts, lower body and upper body / core. Cathe used a full size step and moderate dumbbells for this workout.

What You Need to Know

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

The Moves

Triple Fit is 52 minutes long and originally aired on 15th March 2018 (#189). The workout starts with a 4 minute warm-up before moving straight into the first cardio step blast. The step is set up, horizontally in front of you, with one riser on each side. You will need two further risers, off to one side, for the strength training sections. Also you will need to ensure you have space all around your step for both the cardio and strength moves.

Cardio Step Blasts (all moves on 6” step)

• Plunge lunges - 16 reps (low impact) & 58 reps (high)

• Straddle jumps – 2 sets of 14 reps

• Fast feet / jacks – 6 sets

• Wide box jumps, 180 turns & power 3's - 3 sets of 4 reps

• Slam it’s on step / jump shot / jump freeze – 16 reps / 8 reps / 8 reps

• Squat thrust, jump over & squat thrust / lateral jumps over the step – 10 reps (squat thrust combo) & 10 reps (lateral jumps)

• Wide jump on step & plyo jack – 12 sets

• Knee up / touch down (jumping) – 4 sets of 8 reps

• Squat thrust & jump on step – 8 reps, 8 reps (jump on & off step only) & 4 reps (with side lunge)

• Squats in a box – 2 sets of 8 reps

Lower Body

• Uneven squats – one 10# dumbbell & 6” step – 8 reps (pulsing x2) & 16 reps (singles)

Change step to 8” (two risers each side)

• Back lunges off step – two 10# dumbbells & step – 4 sets & 2 sets (1x 3 pulses & 2x singles), 4 sets of singles

• Crossback lunges off step – two 10# dumbbells & step – lots of reps (singles, pulsing etc)

• Elevated lunges – two 10# dumbbells & step – 8x singles, 2x 7 pulses, 4x singles, 2x 1.5’s & 2x 3.5’s

• Lunge on step & knee lift – two 12# dumbbells & step – 16 reps each side

• Push dips – two 10# dumbbells & step – 20 reps

• Push dips – two 10# dumbbells & step – 32x pulses

• Squat off side of step & upright row (toes turned out in sumo squat) – two 10# dumbbells & step – 16 reps each side

Upper Body

• Rear delt flys – two 10# dumbbells – 10, 8, 6 & 4 reps

• Lateral raises – two 5# dumbbells – 2 sets of 16 reps

• Sweeper curls – two 15# dumbbells – 7 reps

• W curls – two 12# dumbbells – 10 reps

• Standing bicep curls – two 10# dumbbells (I used 12’s) – 8 reps (2/6 & 6/2 counts) & 8 reps (singles)

• Close grip bench press – two 15# dumbbells & step – 16 reps

• Lying tricep extensions – two 10# dumbbells & step – 6 reps & 4 partials

• Chest flys with knees elevated – two 15# dumbbells & step – 13 reps

• Tricep dips – step – 32 reps

• Pullovers – two 15# dumbbells & step – 9 reps (4/4 count)

Core on the step (you go straight into these exercises after finishing the pullovers) at 46:40 minutes

• Leg thrusters

• Reverse crunches

• Bike manoeuvre

The workout ends with a 2:30 minute cool down and stretch.

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