Cathe Live Review: Upper Body w Core Express (#139)
Upper Body w Core Express is a pure strength upper body workout that ends with a longer core section on the floor.
The workout consist of four groupings of exercises – back & biceps, shoulders, back & chest and triceps. Each grouping has a number of different exercises, for the different muscle groups, and these are often repeated two or three times. As you move quickly, from one thing to the next, it also keeps the workout a little more metabolic. However, apart from the first exercise (1 arm rows), most of the moves are done at a reasonably controlled pace so you can go heavier, if you want to. Cathe used moderate weights and I increased on a few, however, as you usually repeat the exercises several times, my muscles were starting to fatigue by the second and third sets so I would have struggled to go too much heavier.
Each muscle group does get hit during the workout but I did feel that shoulders got the most work, as you do lots of different exercises and many are repeated three times. I was really feeling this section and was glad to move on to back instead.
The routine ends with a longer core section. Cathe does say that if you just want an express upper body workout then you can just go to your stretch after tricep dips. However, this was a really good core section, which I enjoyed and it worked the muscles well, so if you have time I would encourage you to do all of the workout. This section has nine different exercises – some just using your own bodyweight and some using light dumbbells. There is lots of variety and it targets the muscles in a number of different ways.
Overall, this is an excellent express workout for the upper body and core that was both fun and effective. This is definitely one to include in my regular rotation.
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The Workout
Upper Body w Core Express is an express strength workout for the upper body and core. Cathe used moderate dumbbells, a full size step (as a weight bench although you could do the exercises on the floor, if you don’t have one) and a mat for this routine.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Upper Body w Core Express is 45 minutes long and originally aired on 9th March 2017 (#139). The workout starts with a 4 minute warm-up, before a quick water break and then moving into the first exercise, which is 1 arm rows. The step, with three risers on each side, is set up horizontally in front of you at the start of the workout and is only used as a weight bench.
Back & Biceps
One arm row - Cathe uses one 15# & one 5# dumbbell in one hand (I used 1x 20) – 2 sets of 16 reps on each side
Bicep curls – two 15# dumbbells – 10 reps
Hammer curls – two 12# dumbbells (I used 15’s) – 8 reps
Bicep curls – two 15# dumbbells – 8 reps
Sweeping curls – two 12# dumbbells (I used 15’s) – 10 reps
Bicep curls – two 15# dumbbells – 8 reps (2/6 count)
Shoulders
Front & side lateral raises (hands coming to front of & side of thighs – changing every 4 reps) – two 5# dumbbells – 32 reps
Lateral raises – two 5# dumbbells – 4 sets (1x 3.5’s, 2x singles & 1x 2/2 count)
Overhead press - two 15# dumbbells – 8 reps
Upright rows – two 15# dumbbells - 8 reps
Overhead press - two 12# dumbbells – 8 reps
Upright rows – two 12# dumbbells - 8 reps
Overhead press - two 10# dumbbells (I used 12’s)– 8 reps
Upright rows – two 10# dumbbells (I used 12’s) - 8 reps
Front raise - one 12# dumbbell (I used 1x 15) – 12 reps
Rear delt flys – two 10# dumbbells - 12 reps
Front raise - one 12# dumbbell (I used 1x 15) – 12 reps
Rear delt flys – two 10# dumbbells - 12 reps
Back & Chest
Pullovers – two 15# dumbbells & step - 9 reps (4/4 count)
Chest flys – two 15# dumbbells (I used 20’s) & step – 10 reps
Incline push-ups – step – 4 sets (1x 2/2 & 2x singles)
Pullovers – two 15# dumbbells & step - 6 reps (4/4 count)
Chest flys – two 15# dumbbells (I used 20’s) & step – 11 reps
Incline push-ups – step – 4 sets (1x 2/2 & 2x singles)
Triceps
Narrow chest press – two 15# dumbbells (I used 20’s) & step - 16 reps
Overhead tricep extensions – two 12# dumbbells- 9 reps
Tricep dips (fast) – step – 34 reps
Quick water break & get out mat for core at 31:30 minutes. You will also need 5 pound dumbbells (I used 10’s).
Core on mat at 32:20 minutes
Seated 1 arm V-Ups (lying on side of one cheek, raise & lower straight legs towards 1 arm) – mat – 16 reps each side
1 Arm sit-up (lay on back, legs straight, one elbow bent & pressed into floor, other arm raised to ceiling; lift torso & reach toward ceiling, keeping other elbow anchored to floor) – mat – 12 reps each side
Bike manoeuvre – mat – 48 reps
L crunches (straight legs raised in an “L” position, pulse head/shoulders up 1x, then 2x, then 3x, then 4x; change legs and repeat) – mat – 4 sets
Reverse crunches – mat – 16 reps, 6x 3pulses & 16 reps
Up & over crunches (laying on back, legs straight & 1 db on end between feet; crunch up while lifting 1 straight leg up & over to tap heel on other side of db & back up) – one 5# dumbbell & mat – 8 reps each side
Rowing oblique twists (leaning back & rowing db side to side) – one 5# dumbbell (I used 1x 10) & mat – 24 reps
Russian twists – two 5# dumbbells (I used 1x 10) & mat - 22 reps
Sit-up & twist w/ leg lift – one 5# dumbbell (I used 1x 10) & mat – 12 reps
The workout ends with a 3 minute cool down and stretch.
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