Fun generic weekly rotation ideas

lainiefig

Cathlete
OK, I've been fiddling with different rotation ideas. So far they are only planned for a week each but of course once I choose one to do for a month I could repeat the plan every week with slightly different video choices.

Here are the different plans:

3-Day Split:
DAY................PLAN
SUNDAY.........Chest & Shoulders
MONDAY........Step Workout, Core
TUESDAY........Back, Biceps, & Triceps
WEDNESDAY...Kickboxing, Core
THURSDAY.....Legs
FRIDAY...........Step Circuit, Core
SATURDAY.....Stretch, Rest


Upper/Lower Split:
DAY................PLAN
SUNDAY.........Upper Body
MONDAY........Step Workout, Core
TUESDAY........Lower Body
WEDNESDAY...Kickboxing, Core
THURSDAY.....Non- or Low-weight Toning (like Squeeze)
FRIDAY...........Step Circuit, Core
SATURDAY......Stretch, Rest


One Body Part a Day:
DAY...............PLAN
SUNDAY.........Back, Core
MONDAY........Chest, Low Impact Step Workout
TUESDAY........Legs, Core
WEDNESDAY...Shoulders, Kickboxing
THURSDAY.....Biceps, Pilates
FRIDAY..........Triceps, High Impact Step
SATURDAY.....Stretch, Rest


Total body:
DAY...............PLAN
SUNDAY.........Total Body Weights
MONDAY........Low Impact Step
TUESDAY........Total Body Weights
WEDNESDAY...Kickboxing
THURSDAY......Pilates
FRIDAY...........Circuit Workout
SATURDAY......Stretch, Rest

As for my own goals, I still have about 15 lbs to lose but I'm mainly focused on nutrition for the loss--workout it is just bonus for that. I am about intermediate level though I own and try almost all of Cathe's DVDs. One day I hope to be able to jump a little higher and lift a lot heavier. I think what I want most now is to focus on honing and strengthening my muscles.

So, just wondering if anyone has thoughts, comments about my various rotations and which might be best for me? I'm leaning toward the 3-day split or one-body-part-per day.

***Lainie***

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i love your ideas that i copied them to my puter to try out later date.seems like a rotation in itself LOL. but here is something alta at VF posted maybe this will give you some ideas as well. i believe they have the full article about it either on muscle and fitness hers website(which the last time i check still had the articles) or bodybuilding.com either way i am considering this one as well.

***Look Great In 8 Daily Workouts***


Week 1: Circuit Training
1. recreational CARDIO: 60 min.
2. circuit
3. flexibility training
4. circuit & CARDIO: 25 min. (intervals 1:1)
5. CARDIO: 45 minutes @ 65%-70%
6. circuit
7. CARDIO: 40 minutes @ 65%-70% & flexibility training

Week 2: Heavy
8. REST
9. back, biceps & CARDIO: 25 min. @ 85%
10. quads, abs, & flexibility training
11. chest, triceps
12. CARDIO: 30 min. @ 80% & flexibility training
13. hamstrings, delts & CARDIO: 30 min. (intervals 1:1)
14. CARDIO: 45 min. @ 70%

Week 3: High Reps
15. flexibility training, Dietary Cheat Day
16. back, triceps & CARDIO: 40 min. @ 75%
17. quads, hamstrings, delts & CARDIO: 35 min. @ 75%
18. chest, biceps, abs & CARDIO: 30 min. (intervals 1.5:1)
19. quads, hamstrings, delts & CARDIO: 35 min. @ 75%
20. back, triceps & flexibility training
21. chest, biceps, abs & CARDIO: 35 min. @ 75%

Week 4: Supersets
22. flexibility training
23. quads, hamstrings
24. biceps, triceps & CARDIO: 35 min. @ 75%
25. CARDIO: 45 min @ 75%
26. CARDIO: 30 min. (intervals 1.5:1) & flexibility training
27. back, chest & CARDIO: 25 min. @ 75%-80%
28. delts, abs & CARDIO: 30 min. @ 75%

Week 5: Circuit Training
29. recreational CARDIO: 60 min., Dietary Cheat Day
30. CARDIO: 40 min. @ 65%-70% & flexibility training
31. circuit
32. CARDIO: 45 min. @ 65%-70%
33. circuit & flexibility training
34. CARDIO: 60 min. @ 65%-70%
35. circuit & CARDIO: 30 min. (intervals 1.5:1)

Week 6: Heavy
36. REST
37. CARDIO: 45 min. @ 70% & flexibility training
38. back, biceps
39. quads, abs & CARDIO: 30 min. (intervals 2:1)
40. flexibility training & CARDIO:20 min. @ 85%
41. chest, triceps & CARDIO: 25 min. @ 80%
42. circuit & CARDIO: 30 min. (intervals 1.5:1)

Week 7: High Reps
43. flexibility training, Dietary Cheat Day
44. chest, back, abs & CARDIO: 30 min. (intervals 2:1)
45. biceps, triceps delts & CARDIO: 40 min. @ 70%
46. quads, hamstrings & CARDIO: 30 min. @ 70%
47. chest, abs & CARDIO 40 min. @ 75% & flexibility training
48. CARDIO: 35 min. @ 75%
49. hamstrings, quads, triceps & CARDIO: 35 min. @ 75%

Week 8: Supersets
50. REST
51. back, abs & CARDIO:35 min. @ 75% & flexiblility training
52. CARDIO: 60 min. @ 65%-70%
53. quads, triceps & CARDIO: 35 min. @ 75%
54. CARDIO: 30 min. @ 80% & flexibility training
55. chest, biceps & CARDIO: 35 min. @ 75%-80%
56. hamstrings, delts & CARDIO: 30 min. (intervals 2:1)

kassia

http://www.picturetrail.com/ldy_solana

"And do what thee wilt as long as ye harm none"

http://images.meez.com/user03/06/01/04/060104_10010099873.gif
 
Thanks for your input and thanks for posting the great 8-week program. I'm going to have to save that to my rotation ideas!

I actually picked a rotation today. It'll be the 3-day split alternating with cardio though I'm doing the Gym Styles this week, so a little different arrangement than what I posted--today was Gym Style Back, Shoulders, and Biceps. I thought if I continued with this next week I'd switch around a bit but still do a 3-day spilt, just with Amy Bento's All Pump Xtreme for a change. I like having a generic rotation since I can rotate through more of my collection and enjoy more variety. I'm already sore from today's workout so I hope this is an effective plan!


***Lainie***

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Kassia-
When they have Circuit is this a Cathe Circuit (cardio interspersed w/ wts) or is it a Muscle circuit (all wts w/ no rest between)?
Thanks
 
traci,
i am having trouble re-locating the article this rotation orginally came from but i believe its suppose to be like a muscle circuit but personally i would use whatever felt good for that day. some days i want quick weights and others a fusion of cardio/weights.

OH WAIT i found it http://findarticles.com/p/articles/mi_m0KGB/is_3_3/ai_98592788 its a long article but it has their explanation and the rotation

kassia

http://www.picturetrail.com/ldy_solana

"And do what thee wilt as long as ye harm none"

http://images.meez.com/user03/06/01/04/060104_10010099873.gif
 
Lainie,
I think your rotation ideas are wonderful! The total body plan is exactly what I'm looking for for August. I'm doing a 4-day split this month (inspired of course by the new Cathe workouts we're all anxiously waiting for), which even in a week has shown loss in inches for me. I also anticipate strength gains with the split, so you might consider the one body part a day or 3 day split. But I look forward to trying the total body training next month. Thanks!
Sara
 
Glad you liked my ideas, Sara, and thanks for the advice about strength gains with a split. I'm starting with the Gym Style series this week alternating with cardio (though I didn't do the cardio today because it was sooooo hot (and no a/c in my house). Tomorrow I'll be doing G.S. Chest and Triceps. Ouch.


***Lainie***

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