Warm up~3 ½ minutes. The only pushups in the entire workout are done on the knees, hands on step as part of the warmup.

Pyramid system used:
12 reps at lightest weight
10 reps at moderate weight
8 reps at heaviest weight
10 reps at moderate weight
12 reps at lightest weight

There is just enough time to switch weights (quickly) between sets & enough time to take a deep breath between super sets although in mid bicep work Cathe & crew do pause for a very short time. They are obviously working very hard throughout the entire workout! There is a short stretch of each muscle group worked immediately following the pyramid.

1. Chest-Chest flyes/bench press supersets. The same hand position, with fat ends of dumbbells toward side walls, is used for both the flyes & press. Weights used by Cathe 12-15-20

2. Back-Pullovers/double arm row supersets (standing, flat back). Pullovers are done with one dumbbell, hands holding hex ends. Wts. Used-12-15-20.

3. Shoulders-Giant sets-Seated rear flyes, standing side lateral raises, standing front raises. Single count reps are done with the light weights with no pauses between exercises. The reps are slowed to a 2-2 count at the start of the 5 pound front raises & stays at 2-2 until the lightest weights again. Wts. Used-3-5-8

4. Triceps-Kickbacks (standing, flat back)/overhead press (seated) supersets. One dumbbell used for overhead press. Wts. used-kickbacks-3-5-10, overhead press-12-15-20.

5. Biceps-Hammercurls/traditional curls supersets. Wts. used-10-12-15.
Approx. 41 min. for this section.

Ab Work with the ball!
Tough ab session!
4-full form sit-up, knees slightly bent, ball held in hands extended over head.
8-halfway back & up
16-halfway back & up, alternating feet touching the ball at the top of the movement.
3-full form.
12-sit up, hold, alternate quick ball tap with feet, down, then halfway up.
28-Oblique work-leaning back twisting ball from side to side.

More oblique work sitting on ball, holding one 8lb. dumbbell vertically in both hands, stabilze core & twist only the upper body side to side, imagining the ROM to be from 10 o’clock to 2 o’clock. 28 reps.

Prone planks-With ball under feet & shins pull knees in under chest using a 2-2 count. 10 reps.

Pikes-Ball under feet & shins pull body up vertically like an inverted V, like going into a handstand only the feet remain on the ball. 12 reps.

Single leg 4 count holds above ball, 4 more pikes, one more 4 count leg hold.

Final stretch using the ball. ~4 min.
Entire workout clocks in just under 1 hour.

Instructor Comments:
Cathe & all the her background exercisers are inspiring!(as usual)

KayB