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Cathe Live Review: Upper Body Ball-Tastic (#261)

Updated: Aug 29, 2019

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Cathe Live Review: Upper Body Ball-Tastic (#261)


Upper Body Ball-Tastic is a pure strength workout, focused on the upper body, and using the stability ball. This was a really nice workout and worked my upper body and core effectively.


The workout is structured by body part so you perform a number of different exercises, for a particular muscle group, and then move onto the next grouping, for a different muscle group. There is less repetition, in this routine, than some of Cathe’s other recent upper body workouts and I liked the variety. The workout focuses on biceps, shoulders, back, triceps and then chest.


All of the upper body exercises, with the exception of push-ups (for chest), use the ball – either to lay on, sit on or use for support. Cathe uses slightly lighter weights, in this routine, as the exercises are generally quite high rep. The exercises also use various tempos and rep patterns but are generally at a controlled pace so you could go heavier, if you wanted to. (Although it may be more challenging to go really heavy - given the level of instability offered by the ball). I did increase my weights on a few exercises and in future would go even heavier, particularly on biceps and chest. The workout was quite deceptive – the first few groupings you do really high reps but for the later groupings it is not quite so high rep - so I could have gone heavier for those ones. Therefore, the workout for me wasn’t quite as tough as I was expecting but if I increased the weights I think this could be very challenging in future.


The workout ends with a short core section using the stability ball. This provided a nice variety of interesting exercises and challenged my core from different angles, which was nice. Again this wasn’t the most challenging core section but it was a nice way to round out the routine.


Overall, this was an effective and enjoyable upper body strength workout. The use of the stability ball increases the balance challenge to give your core a little extra work here too. This is definitely one I will heavy up on in future to really feel the burn!


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


The Workout


Upper Body Ball-Tastic is a pure strength upper body workout, using the stability ball and moderate weights. If you don’t have a stability ball, you could use a full size step instead. The workout consists of five exercise groups – one for each muscle group – and ends with a core section using the ball.


What You Need to Know


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


The Moves


Upper Body Ball-Tastic is 52 minutes long and originally aired on 15th August 2019 (#261). The workout starts with a 4 minute warm-up, which includes the use of 5# dumbbells towards the end. You will need to make sure you have all of your dumbbells and stability ball handy, as you move between the exercises reasonably quickly.


Group 1 – Biceps

  • Incline bicep curls – two 10# dumbbells (I used 12’s) & ball – lots of reps (single / both arms & various tempos)

  • Hammer curls – two 12# dumbbells & ball – 8 reps

  • Sweeper curls – two 12# dumbbells & ball – 8 reps

  • Isolation curls – two 10# dumbbells (I used 12’s) & ball – partial reps & bringing dbs in & out

  • Concentration curls – one 15# dumbbell & ball – 8 reps & slow descent & hold (2nd side – 10 reps)

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















Group 2 – Shoulders

  • Incline front raises / incline shoulder arcs – two 8# dumbbells & ball – 14 reps (1 arm front raise) & 8 reps (arcs)

  • Lateral raises – two 5# dumbbells & ball – single & both arms

  • Lateral raises & shrugs – two 5# dumbbells & ball – singles & high ends

  • Seated overhead press – two 10# dumbbells & ball – lots of reps of various patterns (single / both arms)

  • Scarecrows & overhead press – two 5# dumbbells & ball – 12x scarecrows, 6x w O/H press, 2x 3 O/H press & 4 scarecrows















Group 3 – Back

  • 1 Arm row – two 10# dumbbells & ball – 16 reps each side

  • Pullovers – two 12# dumbbells (I used 15’s) & ball – 16 reps (2/2 count)

  • 1 Arm back fly – one 10# dumbbell (I used 1x12) & ball – 12 reps each side

  • Pullovers – two 12# dumbbells (I used 15’s) & ball – 9 partial reps

  • Supermans (straight arm & hand behind head) – ball – 15 reps of each














Group 4 – Triceps

  • Narrow grip chest press – two 12# dumbbells (I used 15’s) & ball – 16 reps

  • Narrow grip chest press – two 15# dumbbells & ball – 10 reps (slower)

  • See saw push-ups – ball – 8 reps (2/2 count) & 4 reps (partials)

  • Narrow grip chest press – two 15# dumbbells & ball – 4 reps (partials) & 4 reps (singles)

  • Lying tricep extensions – two 8# dumbbells (I used 10’s) & ball – 14 reps & 4 reps (down 2 counts, hold, up 4 counts)

  • Seated overhead tricep extensions – two 8# dumbbells (I used 10’s) & ball – 17 reps














Group 5 – Chest

  • Push-ups – mat – 6 sets (1x 2/2 & 2x singles)

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

  • Bench press – two 12# dumbbells (I used 15’s) & ball – 12 reps (reasonably fast)

  • Push-ups – mat - 4 sets (1x 2/2 & 2x singles)

  • Chest flys – two 15# dumbbells & ball – 12 reps

  • Bench press – two 15# dumbbells & ball – 12 reps (reasonably fast)
















Core

  • Ball exchange – ball

  • Sit-up & twist with knee raise – ball

  • Windshield wipers (lying on back with straight legs & ball held between feet, rotate down to one side then over to other) – ball















  • Banana holds (ball held overhead in straight arms) – ball

  • Sit-up & flutter kick legs – ball

  • Roll-outs (with elbows on ball & roll out / in) – ball

  • Knee roll-ins (with shins on ball & roll ball under body / back out) - ball















The workout ends with a 2 minute cool down and stretch (not using the ball).


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: Buff Upper Body – HERE.


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