Rear lunge w/ torso twist, alternate sides (DBs start at sides, curl up when lunging and bring DBs together for twist) (Cathe uses 8# DBs).3 squat press / 1 goal post press / 2 singles (singles=one squat press + one goal post press) (Cathe uses 5# DBs I used 7# DBs).Cross back lunge w/ lateral raise / 1 front raise / upright row (Cathe uses 5# DBs).Squat w/ 2 small jumps / lunge kick lunge stand (side squat to each side w/ small hops (curl DBs to shoulders when squatting) / reverse lunge w/ bicep curl + front kick + rear lunge w/ bicep curl then stand) (Cathe uses 5# DBs I used 8# DBs).8 pass under lunges / 8 traveling lunges (alternating reverse lunges while passing DB under front thigh / alternating very shallow side lunges while holding DB in both hands and circling it in between lunges) (Cathe uses one 5# DB I used one 8# DB).Squat Lunge / Squat Press (facing the side, squat w/ DB at shoulder, pivot into lunge facing front while lowering DB toward foot, pivot back into squat facing side, pivot back into lunge facing front while doing an overhead press) (Cathe uses one 5# DB, I used one 9# DB).Forward leaning rear delt fly 2x + curl into overhead press into 2 overhead tricep extensions (Cathe is using 5# DBs I used 8# DBs). 4 jabs up, 4 jabs across, 4 leg abductions, squat w/ a small hop, stand and do overhead press (Cathe used 5# DBs).One arm snatch (DB on floor, grab DB w/ one hand and do a snatch overhead, return to floor and jack feet in and out), alternate arms (Cathe used one 8# DB, I used one 12# DB).Reverse lunge w/ bicep curl + overhead press + side lunge w/ side leg lift + one arm overhead press (Cathe is using 5# DBs I used 8# DBs).If I only list Cathe’s weight, that means I used the same weight she did. I list the weights Cathe used and the weights I used. The workout starts with Cathe and crew already holding a set of 5 pound dumbbells. Metabolic Blast is 42 minutes 6 minute warm up and 5:30 minute stretch. The next time I do this workout, I plan to do the double standing premix. I have no problems with impact, I just expected a workout like this to have zero impact. #11 below is a balance move that I had to modify, I just did knee lift and kicks since I am very balance challenged. However, I was not trying so this is just an opinion. I found some of it (#2 especially) hard to modify into a low impact move. There is a little bit of jumping, which surprised me. With the right weights, I found this more of a weighted cardio workout than a strength workout–except for the shoulders. This workout gave me some good cardio, too. This is a great workout but I think it did focus on my shoulders a lot more than any other muscle group, unlike Metabolic Total Body which really does hit every muscle group and with heavy enough dumbbells can give you true total body strength workout. I started with a 5 pound dumbbell (which is heavier than the 3 pounder Cathe was using) but then ended up dropping down to a 3 pound weight because it was burning my arm and shoulder out–on both arms, not just my left! The second time I did this workout I went straight to 3s and at first, it felt ridiculously light, but soon enough, my shoulder was burning with just the 3 pounder! For instance, the first exercise when you go to the mat–side plank with rear delt raise. So part of the problem was pain–but some of it was just the muscle burning out. But I have chronic left shoulder problems that have been flaring up recently. However, some of the exercises were tough (for me) even with the light weight Cathe was using. So the second time through I got a much better workout. Cathe used pretty light weights in this workout, so the very first time I did it I used heavier dumbbells than Cathe did on most of the exercises, and I still ended up putting up arrows on several of the exercises, so I increased some of the weights the next time I did the workout. This was another great metabolic weight training workout, similar to ICE‘s Metabolic Total Body. They are all broken down below the workout breakdown. Metabolic Blast contains 4 bonuses that are included in premixes and can also be done on their own: 6 Pack Abs #2, Pyramid Pump Back, Extended Stretch #2 and Calorie Crush. For more information on the LITE series as a whole, please see the LITE Series review. LITE stands for Low Impact Training Extreme and Cathe created it as intermediate level workout series. Metabolic Blast is part of Cathe‘s LITE series.
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