Cathe Live Review: Triple Threat (#179)

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Cathe Live Review: Triple Threat (#179)

Triple Threat is a seriously challenging cardio Hiit and strength workout. I found this a tough and effective routine that really had me breathing hard and feeling the work.

The workout is split into three sections, hence the title. You do approx. 15 minutes each of cardio, followed by lower body and then upper body. I found all sections of this routine challenging. The cardio section consists of eleven different Hiit drills, one after the other. There is very little rest in between the moves – just enough to catch your breath and hit it hard the next time. The moves are done for one, two or three sets so you will definitely be breathing on these. They are also generally very high impact and intensity, e.g. 3 jacks & tuck, air jacks etc.

The strength work for both lower and upper body is quite high rep and I was definitely feeling the work on both of these sections. I think the fact that you are already fatigued from the cardio section also probably plays a role in this! Both strength sections use moderate weights and I would have struggled to go much heavier. The upper body work had some different combinations of moves, which I enjoyed and I definitely got a good workout for both upper and lower body. The workout ends with 5 sets of the 5 sit-up / 5 push-up combo and supermans just to make sure you are completely exhausted!

Overall, this is a tough and highly effective total body workout that will get you breathing hard and those muscles pumping. This is definitely one for a high energy day when you are looking for a real challenge!

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The Workout

Triple Threat is a cardio and strength workout that works the whole body. The routine consists of three sections - cardio intervals, lower body strength and upper body strength work. Cathe uses moderate dumbbells for this workout.

What You Need to Know

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

The Moves

Triple Threat is 53 minutes long and originally aired on 4th January 2018 (#179). The workout starts with a fairly active 6 minute warm-up before moving into jacks, air squats and then the first cardio interval. Cardio moves shown in bold italics below.

Cardio Hiits

• Side lunge & knee up – 2 sets – 24 & 22 reps

• Jumping squat lunge – 16 reps then 16 squat jumps, 8 reps then 16 squat jumps

• 3 jacks & 1 tuck – 2 sets – 7 reps & 6 reps

• Lean back, volley & air jack – 3 sets of 4 reps

• 4 Squat digs / 4 galloping jacks – 2 sets of 4 reps

• Squat thrust / jump forward & back – 2 sets of 8 reps

• Squat touch down & criss cross jack – 24 reps

• 4 power scissors & 4 football runs – 8 reps

• Squat thrust & 4 criss crosses – 10 reps

• 4 lateral hops (1x 4 slow & 2x 4 fast) – 10 reps

• 3 leaps, jack & 4 air jacks – 8 reps

Quick water break (at 21:20)

Lower Body

• Static lunge – two 15# dumbbells – 24 reps each side

• Squats / deadlifts – two 15# dumbbells (I used 20’s) – 4 sets (8x squats & 4x deadlifts)

• Calf raises – two 15# dumbbells – 32 & 48 reps

• Side lunges – one 15# dumbbell – 2 sets of 24 reps

• Alternating back lunges – two 12# dumbbells – 4x alternating, 4 sets (1x 3 pulse & 2x singles), 2 sets each side, singles x4

• Crossback lunges – two 10# dumbbells – 4 sets (1x 7 pulses & 4x singles) & 1x 16 pulses

• Plie squats – two 10# dumbbells – 32 pulses, 4x 3.5’s

Quick water break & stretch (at 36.20)

Upper Body

• Front raise & bicep curl – one 12# dumbbell – separately & together

• Lateral raise – two 5# dumbbells – 8 reps, 4x 3.5’s & 8 reps

• Shoulder circles – two 5# dumbbells – 8 reps each way

• W curls – two 12# dumbbells – 6 reps

• 3 Shoulder shrugs & 1 hammer curl / W Curls– two 12# dumbbells – 3 sets (shrugs & hammer), 4x W curl & 4 sets (shrugs & hammer)

• Overhead press – two 12# dumbbells – 6 sets of 3 reps

• Overhead tricep extension – two 10# dumbbells – 10 reps

• Tricep kickbacks – two 10# dumbbells – 2 sets of 10 reps

• 1 Arm row & 1 arm back fly – one 10# dumbbell (I used 1x12) – 8 sets each side

• 5 sit-ups / 5 push-ups combo – mat - 5 sets

• Supermans – mat – 12 reps & 4x 3 count holds (elbows bent), 8 reps & 4x 3 count hold (straight arms)

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

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If you enjoyed this workout, check out my review of Cathe Live: Lift It Hiit It Live - HERE.

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