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Old 01-20-22, 05:46 PM  
bee
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Join Date: Jul 2008
Sorry to hear about your dad, zoegirl! I hope he is well soon.
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Old 01-20-22, 07:21 PM  
LizEMA
 
Join Date: Jan 2016
Location: Northeast
Quote:
Originally Posted by bee View Post
Liz, thanks so much for sharing your notes! Coincidentally, I'm a somewhat recent CL subscriber who then got injured, so I've been looking for the same things as zoegirl, so this is very handy!!
Bee,
I also actually have a running list of "easier" CLs for whenever I have a break from my WOs and need to take it down a notch. (I entitle those as "Starting Over/Easier WOs".)
Would you like me to post them for you? I have them categorized, as well, though, I don't think it is comprehensive or exhaustive as, luckily for me, I haven't needed to consult the list in the last year or two. It could be a good base or jumping off point for you, though, so let me know.
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Old 01-20-22, 07:26 PM  
LizEMA
 
Join Date: Jan 2016
Location: Northeast
Quote:
Originally Posted by zoegirl View Post
Such great ideas, everyone! Thanks so much! Didn't get to start last night as my dad ended up in the ER, now ICU. He is doing OK, not life threatening, just takes a lot of time to go see him since I live in another town. Hopefully tonight I can start with something. I so appreciate all the help from you!
Hoping for a full recovery for your dad, zoe.
Try to not let your needs fall by the wayside while tending to him and do what you can for yourself. The good news it that CL will be waiting for you whenever you are ready to give it a whirl.
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Old 01-20-22, 08:26 PM  
bee
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Quote:
Originally Posted by LizEMA View Post
Bee,
I also actually have a running list of "easier" CLs for whenever I have a break from my WOs and need to take it down a notch. (I entitle those as "Starting Over/Easier WOs".)
Would you like me to post them for you? I have them categorized, as well, though, I don't think it is comprehensive or exhaustive as, luckily for me, I haven't needed to consult the list in the last year or two. It could be a good base or jumping off point for you, though, so let me know.

If it's easy enough, that would be great..... sounds about like what I need right now.
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Old 01-20-22, 09:26 PM  
fanofladyvols
 
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Join Date: May 2004
Location: Modify City, State of Fierce
Zoe girl hope your dad improves!!
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Old 01-21-22, 02:38 AM  
LizEMA
 
Join Date: Jan 2016
Location: Northeast
Quote:
Originally Posted by bee View Post
If it's easy enough, that would be great..... sounds about like what I need right now.
Of course, Bee! It's no problem.

I do have to offer the caveat that I have compiled this list over about 5 years and varying stages of fitness, so, what once may have been "easier" for me may very well be "just right" for me right now.
The list is mostly her shorter offerings, which, in general, is enough to decrease intensity. (Because of that, there will be some overlap across this list and the ones I already posted for Zoe.) I know that when I am restarting, WOs right around the 40 min time frame are just what my body is looking for.

Hope some of this can be helpful to you, Bee.

PS You can probably mostly disregard my personal comments. Most were just my initial thoughts after doing the WO for the 1st time, and I feel like I have a different opinion every time I do a particular WO. LOL


Cardio:
  • Cardio boxing w/ stability ball abs (23), 10-2-14, 47:30 mins; cardio boxing time (including WU) 33 minutes, abs 12 minutes
  • Hi-Lo Cardio Kickboxing (39), 2-19-15,41 minutes;
  • Crush it: Low Impact (83), 1-7-16, 35:30 mins; 5:30 minute warm up and 4:30 minute cool down. You need a mat and some dumbbells. Cathe used 3s and 5s, As soon as the warm up is complete, open up your mat so it is straight out in front of you (lengthwise). Paired w/ Hi-Lo HIIT; after that, this was burning my QUADS out!
  • Cardio Boxing plus Plyo Legs (96), 4-7-16, 41:30 mins; 22:30 mins cardio boxing (including wu), 14 mins of plyo legs, 10 and 12 pound dumbbells.
  • Mixed Impact HIIT with Bonus Abs (169), 10-12-17, 42 mins.,
  • Move It (187), 3-1-18, 38 mins.,
  • Cardio Kickboxing and Cardio Barre (197), 5-10-18, 47 mins.,
  • Cardio Fusion (207), 7-26-18, 40 mins., Very steady state but nice mix for low energy or coming back WO
  • Cardio, Glutes & Core Express (217), 9-27-18, 38 mins.,
  • Hiit It, Strike It, Crunch It (222), 11-1-18, 47 mins., core starts @ 35mins, ends 43:30. 8:30 mins of core. 12 blasts, EXC. WO; I REALLY liked this. Legit hiit-y.
  • Hearts on Fire (236), 2-14-19, 45 mins., HIIT starts @ 20:30, ends @ 30:20; Hi-lo starts @ 31:00 ends @ 42. Not as bad as I thought it would be. I am referring to the fact that I do NOT like what Cathe refers to as "hi-lo", but, for me, it wasn't awful here.
  • Time to HIIT It -- Low Impact (247), 5-9-19, 39 mins., 4:50 min WU
  • Cardio Core Challenge (282), 1-30-20, 41 mins., cardio ends @27 mins, core starts @ 29:10 and ends @ 37:40 so 8:30 mins of core
  • Cardio Kickboxing, Low Impact HIIT & Abs (287), 3-5-20, 52 mins., NOT HIIT. KB ends @27 mins. HIIT starts @ 27:45. Core starts @ 40:10 ends @ 48:35 so 8:25 mins of core.
  • All Low Impact Kickboxing, Hiit and Core (301), 6-11-20, 51 mins, cardio ends @ 36:40. core starts @ 38:30 ends @ 47:25. Core 9 mins.
  • Cardio Crush (310), 8-20-20, 39 mins., paired with 308, did that one 1st
  • Boxing HIIT Express (329), 1-7-21, 32 mins., This was VERY very moderate, slow paced, low intensity, doable WO. It probably would have felt like a WU if I had done it any other time. And, thank sweet baby J, this was NOT a LB intensive WO.
  • Cardio Kickbox Mashup (337), 3-4-21, 49 mins., VERY low key for Cathe but nice to get the HR pumping a bit. Pretty steady state.
  • Cardio Kickboxing & Core (367), 10-21-21, 55 mins., Core starts @ 41 mins and ends @ 51 mins so 10 mins core work. with a couple of kickboxing combos, cardio drills and a bit of bag work. Finish off this sweatfest with a mini ball core workout! Equipment Needed: Boxing gloves (optional), A non-weighted mini ball, A fitness mat



Metcon:
  • Super Cuts w/ Cardio Blasts (53), 5-28-15, 46 minutes;
  • Fit ‘N’ Firm (67), 9-3-15, 48 mins; 6:30 minute warm up and 2:30 minute stretch. Equipment needed: A set of 5’s, 8’s, 10’s, a 6ft medium tension band and a fitness mat.
  • Compound HIIT (173), 11-16-17, 37 mins., The band work was very reminiscent of Crossfire. I really liked this one. Good for a tight-on-time or late night WO.
  • Shock Circuit (122), 10-20-16, 39 mins; 4:30 minute warm up and 3:30 minute stretch. Equipment needed: various dumbbells and a fitness mat. Good maintenance WO; even if you lift heavy, NOT strength WO. Though, she does pretty clearly separate cardio and strength moves, more metabolic.
  • Low Impact Conditioning Express (191), 3-29-18, 37 mins.,
  • Circuit Crush (198), 5-17-18, 40 mins., This was a perfect WO for a not particularly high energy day and after a strength day. Not very challenging, but it will get your HR up.
  • Blazing Boot Camp (252), 6-13-19, 42 mins,
  • Cardio Core Plateau Buster (260), 8-8-19, 44 mins.,
  • Muscle Confusion (285), 2-20-20, 45 mins.,
  • Low Impact Cardio Muscle (292), 4-9-20, 49 mins., I LOVE this WO. It's one of my fave CLs, I think.
  • Metabolic Med Ball Blast (308), 8-6-20, 37 mins,
  • Cardio Muscle Confusion (311), 8-27-20, 42 mins,
  • Winter Wonderland 2020 (327),12-24-20 , 44 mins, This very light weight high energy workout consists of fun paced cardio and metabolic light weight exercises guaranteed to make you sweat your snowflakes off. Equipment Needed: A set of 3 and 5-pound hand weights (have 8’s handy if you want them), A fitness mat, A full-sized step platform only super fun. Went by CRAZY fast!!
  • Total Body Barre: Intermediate/Advanced (365), 10-7-21, 58 mins.
    This was tougher than I thought it was going to be, but I was NOT feeling very strong the day I did it. Really liked the barre work with the ball! This was ALL bis and tris, almost no chest work and ZERO back work.



Bootcamp/Circuit:

  • Metabolic Conditioning (42), 3-19-15, 42 mins; warm up is 6 minutes long and cool down/stretch is 4 minutes long. It is set up in 8 rounds, Cathe varies tempos, does lots of reps and frequently alternates doing single arm strength moves with double arm strength moves during a compound exercise. Recommended equipment: A set of light, medium & heavy dumbbells; 10’s, 12’s, & 15’s, with a set of 8’s handy in case the 10’s start to get too heavy. You’ll also need a fitness mat.
  • Cardio Circuit Challenge Express (66), 8-27-15, 38 mins; 5:30 minute warm up and 2:15 minute stretch. Equipment needed: sets of 8, 10 and 12 pound dumbbells. Strength/compound moves similar to Low Impact HIIT Live. RWH circuit music
  • Ramped Up Cardio & Weights (119), 9-22-16, 45 mins; 6:30 minute warm up and 2:30 minute stretch. Cathe uses a set of 10, 12 and 15 pound dumbbells. This was an excellent WO to do after a leg day. A little cardio (nothing too intense/HIIT, just blasts) and some strength work. Not as UB intensive as I thought it would be, though, you do get quite a bit of UB work (and a really lovely mix of it), but she SLAMS the back at the very end with lat pulldowns, a bazillion rows and PUs. This WO goes by pretty fast, too.
  • Fit Body Boot Camp (142), 3-30-17, 51 mins., 4:30 minute warm up and 3 minute stretch. Equipment needed: a variety of hand weights, a sliding device and a fitness mat. Great "I don't wanna WO" WO. It’ll get things moving without getting you super breathless or tiring you out in ANY aspect. Definitely one of Cathe's lighter WOs. And this goes by pretty fast.
  • Boot Camp Circuit (157), 7-6-17, 48 mins, STEP,
  • Total Body Blast w/ Step (168), 10-5-17, 50 mins, STEP This was tougher than I thought it was going to be, BUT, it was another LATE night WO AND I went in to this partially fatigued. BUT, I had some PRs in here! I thought this was going to be an UB focused WO, but, there was JUST as much leg work in it, as well. NOT recommended for after a proper leg day OR UB day. Good WO, though.
  • Warrior Bootcamp (176), 12-14-17, 48 mins., STEP 6th WO back and every exercise BURNED and/or took me to failure! Good for "in between" WO. Not so much strength that can't be used before or after a weight day. Has my FAVORITE -- jacks into tuck jumps. Tris get HAMMERED here, and there is NO back or bi work.
  • Low Impact Bootcamp (183), 2-1-18, 52 mins., STEP
  • Low Impact Step Boot Camp (195), 4-26-18, 46 mins, STEP
  • Kick Butt Boot Camp (Express) (211), 8-16-18, 38 mins., STEP **UB focused
  • Bootcamp Strong (221), 10-25-18, 50 min. STEP I feel like this hit the UB harder than the lower -- lots of burning there and moves to failure. Just the next day, and my left arm was sore and tender!
  • Low Impact Blast Off Circuit (223), 11-8-18, 41 mins.,
  • Breathless Upper Body (225), 11-29-18, 44 mins., STEP So, I (kind of) loved this WO. I LOVED the format of it, and the way Cathe set it up. 4 circuits, each containing a block of cardio (4 moves), then a block of strength (4 moves), supersetting a particular muscle group. SUCH a great way to dip my toe back in to proper strength training. She does very modest reps counts so you can go proper heavy.
  • Twenty Five (230), 1-3-19, 46 mins.,
  • Bring It Bootcamp (231), 1-10-19, 43 mins., STEP LOVE the music in this and just love this WO.
  • You Bet Your Bootcamp (242), 3-28-19, 53 mins.,
  • Triple Fit (189), 3-15-18, 52 mins., STEP Too much strength work to do after a strength day but not enough to do ON a strength day. LB starts @ 18. UB starts @ 36 mins. Core @ 46:40, 3 exercises.
  • Triple Threat (179), 1-4-18, 53 mins., Great little WO. Cardio starts @ 6:30, ends at 21:15; LB starts @ 22:10, ends @ 36:15; UB starts @ 37:10, ends @48:50 mins. Did this as am UB focused WO, NT, add on some corework. Back and chest pretty much COMPLETELY neglected.
  • Better Body Bootcamp (257), 7-25-19, 51 mins., STEP
  • Ready For Action Bootcamp (218), 10-4-17, 39 mins.,
  • Spooktacular Bootcamp (271), 10-31-19, 48 mins,
  • Jingle All The Way, 12-19-19, 48 mins.,
  • Burn It Bootcamp (280), 1-16-20, 45 mins, STEP
  • Hooked on PHA (288), 3-12-20, 53 mins.,
  • Touch Up Training (294), 4-23-20, 47 mins.,
  • Stepped Up Bootcamp (295), 4-30-20, 43 mins.,
  • Back at It! Bootcamp (347), 6-3-21, 46 mins.,



Strength
  • Butts & Guts (24), 10-16-14, 54:30 mins; 7:30 minute warm up, 31:30 minutes of standing lower body, 10 minutes core and 3 minute stretch. Recommended equipment: dumbbells in 10 and 15 pounds, a firewalker loop and a fitness mat. She also notes that the “guts” work will be weighted so have lighter dumbbells on hand (5s and 8s) if 10s are too heavy for you.
  • Push Pull Total Body (45), 4-2-15, 41 mins; 5 minute warm up, 3 minutes of core and 3 minute stretch. 31mins of strength. BB, DBs. Equipment needed for this workout is a barbell, various dumbbells, a chair and a mat. Surprisingly comprehensive and INTENSE! Finished off with JF OW floorwork
  • Legs & Glutes (55), 8-20-15, 55 mins; 5 minute warm up and 2:30 minute stretch. Equipment needed: high step (square step) at 10 inches, 15 and 12 pound dumbbells, a barbell bar for balance and a fitness mat.
  • Rock Bottoms and Core (110), 7-21-16, 54 mins; 24 min standing lower body, 8 minutes lower body floor work, 11 min. core. need: glider, firewalker, stability ball and 10# DBs,
  • Total Body Band and Glide (117), 9-8-16, 52 mins;
  • Long and Sculpted Legs (118), 9-15-16, 49 mins; 10 mins sliding disk work, 4 mins metabolic leg work, 14:30 mins barre, 11:30 mins stability ball work NO WEIGHTS;
  • Chiseled Legs & Abs (120), 12-14-16, 57 mins; 6 min wu, 25 min standing legs, 8 min stability ball legs, 15 min. core and 2 minute stretch. dbs, a ball, loop, a glider and a fitness mat. MEH! Light on legs but fairly comprehensive; does touch on every LB muscle, just not extensively;
  • Love Those Legs (138), 3-2-17, 42 mins., 6:30 min wu, 2 min stretch. cardio blasts to go with those intense leg exercises. Still getting back in to things but more intense than I was expecting. Tack on some weighted hammy curls and presses;
  • Barbell Upper Body (36), 1-29-15, 42:30 mins; 5 minute warm up, 3:30 minutes of abs/core and 2 minute stretch. Equipment needed: a barbell with various plates (Cathe had two 10 pound, two 5 pound and two 2.5 pound plates) and a STEP w/ 3 risers on each side. HIGH REP wo. same music as stability ball abs -- LOVE, apparently music from RWH Chest, Triceps This was short but WHOA! She HAMMERS your triceps here and completely burns them out.
  • Ramped Up TriSets (177), 12-21-17, 44 mins, BB 3rd WO back; tris TOAST LOVED!
  • Rapid Fire Legs & Core (180), 1-11-18,51 mins., 36:30 ball work starts, ab work starts @ 42 mins, ends 46:50.
  • PHA 2020 (278), 1-2-20, 44 mins, 6min WU
  • Arms and Abs on the Ball (284), 2-13-20, 55 mins., core starts @ 44:50 ends @ 51:50, so 7 mins of core
  • Touch Up Training: Upper Body (296), 5-7-20, 44 mins.,
  • Glutes and Core Galore (364), 9-30-21, 51 mins., Need: DBs (I’ll be using (10’s, 12’s and 15’s), Two gliding devices, A stability ball, A fitness mat. No separate core or ball portions. VERY intermediate WO, the most int. Cathe has ever done.
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Old 01-22-22, 10:27 AM  
zoegirl
 
Join Date: Jan 2006
Location: Texas
You guys are the best! I truly appreciate all the recommendations and the well wishes for my dad. Hoping he will go home today or tomorrow.

Thank you again! VF is the best!
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Old 01-27-22, 02:11 PM  
bee
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Join Date: Jul 2008
Thank you, Liz! This list is super helpful! I actually love reading your comments -- it just helps me get more of a flavor for the workout. I will definitely be consulting this. I really appreciate it.
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Old 01-27-22, 03:39 PM  
Mickey12
 
Join Date: Jun 2010
Location: NE Pennsylvania
Liz your lists are AMAZING!!!! I don't subscribe to Cathe Live, but I just had to say how impressed I am with your note-keeping, your willingness to share the information, and how GREAT this forum is.
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Old 02-02-22, 11:31 AM  
bee
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Join Date: Jul 2008
Liz, if you're still here..... wanted to thank you again for your list. Based on it, last week I did Buff Upper Body, which I really liked, and today I tried Push Pull Total Body (unweighted lower body for me!). I'll say it again -- love reading your comments to get an idea for the workout.
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