Cathe Friedrich Forums

Want our Forums on the go?
Get Cathe’s forum app for the iPhone, iPad or Android device.

 

Go Back   The Cathe Nation > Cathe Friedrich Fitness Forums > VIDEO & DVD ROTATIONS

VIDEO & DVD ROTATIONS Welcome to the Video & DVD Rotations Forum. This is a forum to share your favorite Video/DVD rotations. Cathe will also contribute to this forum by providing one video/DVD rotation per month. To help others benefit from your rotation contribution, please give it a category title. Some examples could be: Strength, Cardio, Circuit, Total Body Strength, Total Body Endurance, All Step, Kickbox, All Upper Body, etc. We would also love to hear what changes you have experienced or are still experiencing while using this special rotation. Thanks for sharing!

January 2012 DOUBLE ROTATION

This is a discussion on January 2012 DOUBLE ROTATION within the VIDEO & DVD ROTATIONS forums, part of the Cathe Friedrich Fitness Forums category;; Happy New Year Everyone! If you’re like me, right about now those joyous, calorie-filled holidays have left their mark…..darn butter ...

Like Tree45Likes

Reply
 
LinkBack Thread Tools Display Modes
  #1  
Old 01-03-2012, 03:50 PM
Cathe Friedrich's Avatar
Administrator
 
Join Date: Dec 1999
Posts: 11,059
Default January 2012 DOUBLE ROTATION

Happy New Year Everyone! If you’re like me, right about now those joyous, calorie-filled holidays have left their mark…..darn butter cookies!!! And, in my case, while I refuse to step on a scale to see just what happened, I don’t really have to, as my jeans are already "squeezing in" on the matter at hand. That's why this month I've decided to kick off the New Year’s resolutions with not one, but two rotations. Why two? Well, let’s just say I’m super motivated, lol. Seriously though, I’ve designed two STS/LIS rotations (both highly effective) to not only burn off this holiday’s damage but to keep you committed without any guesswork. I’ve learned over time half the reason people give up on their New Year’s resolutions (in less than a month of making them) is because they lack the commitment and knowledge it takes to get the job done. That’s where I step in with my two rotations:

1) STS/LIS One Month Total Body Recharge…. a high intensity, metabolically stimulated fat loss rotation for the person who wants to torch off an excess of unwanted calories, recharge their fitness level and feel empowered as they do it. This rotation uses STS Total Body and therefore is well suited for those who prefer Total Body Workouts and/or do not own the complete STS Strength Training System

2) STS/LIS Three Month Transformation Rotation….for the person who wants to get ignited in the same way they would as if doing the one month rotation, but is looking for that little extra something (a little extra edge, a little extra push) to get even more results from doing a more concentrated, undulating rotation. This longer-termed commitment will build ongoing results such as steady fat loss, solid strength gain, and superior metabolic conditioning.


Thinking about doing both rotations? Not a problem. You can do just the one month recharge rotation and then continue on afterwards with the three month transformation rotation. The key thing here is commitment. Remember, commitment is a muscle (wink) so start flexing!





STS/LIS One Month Total Body Recharge

WEEK ONE

Monday: STS Total Body - Main program
Tuesday: LIS-Low Impact Challenge
Wednesday: LIS-Yoga Max or Yoga Relax or Rest Day
Thursday: STS Total Body - Main program
Friday: Slide & Glide
Saturday: LIS-Cardio Supersets
Sunday: Off

WEEK TWO

Monday: LIS - Total Body Tri-Sets- Lower Body
Tuesday: LIS-Athletic Training
Wednesday: LIS-Yoga Max or Yoga Relax or Rest Day
Thursday: LIS - Total Body Tri-Sets-Upper Body
Friday: Slide & Glide
Saturday: LIS-AfterBurn
Sunday: Off

WEEK THREE

Monday: STS Total Body - Main program
Tuesday: LIS-Cardio Supersets
Wednesday: LIS-Yoga Max or Yoga Relax or Rest Day
Thursday: STS Total Body - Main program
Friday: LIS-Low Impact Challenge
Saturday: LIS-Athletic Training
Sunday: Off

WEEK FOUR

Monday: LIS - Total Body Tri-Sets- Lower Body
Tuesday: LIS-AfterBurn
Wednesday: LIS-Yoga Max or Yoga Relax or Rest Day
Thursday: LIS - Total Body Tri-Sets-Upper Body
Friday: LIS-Athletic Training
Saturday: LIS- Premix: Cardio Supersets + step
Sunday: Off





STS/LIS Three Month Transformation Rotation:

For anyone who wants to keep this three month rotation completely low impact, feel free to insert Turbo Barre in place of Plyo Legs where listed.

WEEK ONE

Monday: Disc 16 - M2 - W2 - Chest, Shoulders and Triceps
Tuesday: LIS - Total Body Tri-Sets- Lower Body
Wednesday: LIS-Cardio Supersets
Thursday: Disc 18 - M2 - W2 - Back and Biceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-AfterBurn
Sunday: Off

WEEK TWO

Monday: Disc 4 - M1 - W2 - Chest, Shoulders and Biceps
Tuesday: LIS - Turbo BarreLower Body Express Premix
Wednesday: LIS-AfterBurn
Thursday: Disc 2 - M1 - W1 - Back and Triceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-Athletic Training
Sunday: Off

WEEK THREE

Monday: Disc 25 - M3 - W1 - Chest & Back
Tuesday: Disc 26 - M3 - W1 - Plyo Legs
Wednesday: Slide & Glide
Thursday: Disc 27 - M3 - W1 - Shoulders, Biceps and Triceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-Cardio Supersets
Sunday: Off

WEEK FOUR

Monday: LIS - Total Body Tri-Sets-Upper Body
Tuesday: Disc 17 - M2 - W2 - Legs
Wednesday: LIS-Athletic Training
Thursday: LIS - Total Body Tri-Sets-Upper Body
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-AfterBurn
Sunday: Off

WEEK FIVE

Monday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice
Tuesday: Off
Wednesday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice
Thursday: Off
Friday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice
Saturday: Off
Sunday: Off

WEEK SIX

Monday: Disc 1 - M1 - W1 - Chest, Shoulders and Biceps
Tuesday: Disc 6 - M1 - W2 - Legs
Wednesday: LIS-AfterBurn
Thursday: Disc 5 - M1 - W2 - Back and Triceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-Athletic Training
Sunday: Off

WEEK SEVEN

Monday: LIS - Total Body Tri-Sets-Upper Body
Tuesday: Disc 29 - M3 - W2 - Plyo Legs
Wednesday: Slide & Glide
Thursday: LIS - Total Body Tri-Sets-Upper Body
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-Cardio Supersets
Sunday: Off

WEEK EIGHT

Monday: Disc 22 - M2 - W4 - Chest, Shoulders and Triceps
Tuesday: Disc 20 - M2 - W3 - Legs
Wednesday: LIS-Athletic Training
Thursday: Disc 21 - M2 - W3 - Back and Biceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-AfterBurn
Sunday: Off

WEEK NINE

Monday: Disc 10 - M1 - W4 - Chest, Shoulders and Biceps
Tuesday: LIS - Total Body Tri-Sets- Lower Body
Wednesday: LIS-Cardio Supersets
Thursday: Disc 11 - M1 - W4 - Back and Triceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-Athletic Training
Sunday: off

WEEK TEN

Monday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice
Tuesday: Off
Wednesday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice
Thursday: Off
Friday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice
Saturday: Off
Sunday: Off

WEEK ELEVEN

Monday: Disc 28 - M3 - W2 - Chest & Back
Tuesday: Disc 32 - M3 - W3 - Plyo Legs
Wednesday: Slide & Glide
Thursday: Disc 30 - M3 - W2 - Shoulders, Biceps and Triceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-Cardio Supersets
Sunday: Off


WEEK TWELVE

Monday: Disc 19 - M2 - W3 - Chest, Shoulders and Triceps
Tuesday: LIS - Total Body Tri-Sets-Lower Body
Wednesday: LIS-Cardio Supersets
Thursday: Disc 24 - M2 - W4 - Back and Biceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-AfterBurn
Sunday: Off

WEEK THIRTEEN

Monday: Disc 7 - M1 - W3 - Chest, Shoulders and Biceps
Tuesday: LIS - LIS - Turbo BarreLower Body Express Premix
Wednesday: LIS-AfterBurn
Thursday: Disc 8 - M1 - W3 - Back and Triceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-Athletic Training
Sunday: off

WEEK FOURTEEN

Monday: LIS - Total Body Tri-Sets-Upper Body
Tuesday: Disc 35 - M3 - W4 - Plyo Legs
Wednesday: Slide & Glide
Thursday: LIS - Total Body Tri-Sets-Upper Body
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-Cardio Supersets
Sunday: Off

Last edited by SNM Videos; 01-03-2012 at 06:01 PM..
Reply With Quote
  #2  
Old 01-03-2012, 03:54 PM
Kelly Pierce's Avatar
Member
Kelly Pierce's Profile Fields
 
Join Date: Jun 2008
Posts: 29
Talking

Awesome Cathe!!! I can't wait to get started!! Looks amazing...
RetroFit likes this.
Reply With Quote
  #3  
Old 01-03-2012, 03:56 PM
RPAGE64@CHARTER.NET's Avatar
Cathlete
RPAGE64@CHARTER.NET's Profile Fields
 
Join Date: Dec 2005
Posts: 1,657
Send a message via AIM to RPAGE64@CHARTER.NET
Default

cannot wait to start, thanks, Cathe!!
RetroFit likes this.
__________________
Roselyn
Reply With Quote
  #4  
Old 01-03-2012, 04:01 PM
cocob1's Avatar
Cathlete
cocob1's Profile Fields
 
Join Date: Mar 2003
Posts: 633
Default

Wow! Both look great, Thanks Cathe. I'll finish the last 4 days of December and then pick one. Off to do Slide & Glide ...
Colleen
RetroFit likes this.
Reply With Quote
  #5  
Old 01-03-2012, 04:05 PM
DebbyAnn's Avatar
Member
DebbyAnn's Profile Fields
 
Join Date: May 2009
Posts: 1
Default

Thanks, Cathe. Now I don't have to invest in P90X or P90X2 or Supreme 90.
RetroFit and Mariposa1973 like this.
Reply With Quote
  #6  
Old 01-03-2012, 04:10 PM
janiejoey's Avatar
Cathlete
janiejoey's Profile Fields
 
Join Date: Jan 2005
Posts: 7,970
Default

Thank you Cathe,

Just what I wanted for this New Year.

Janie
RetroFit likes this.
__________________
"The idea is to die young as late as possible". - Ashley Montagu.

"If you pretend to be happy long enough then eventually you will be". - Mary Cooper RIP
Reply With Quote
  #7  
Old 01-03-2012, 04:28 PM
poohpeggy's Avatar
Cathlete
poohpeggy's Profile Fields
 
Join Date: Aug 2003
Posts: 377
Default

These are fantastic! Thank You for all your time in planning these out and for all the typing! Happy New Year! Peggy

Quick question? On the 3 month rotation Week 12-Tuesday, is that suppose to be Tri-Sets LowerBody?
RetroFit likes this.

Last edited by poohpeggy; 01-03-2012 at 05:02 PM..
Reply With Quote
  #8  
Old 01-03-2012, 04:30 PM
dixiedog6's Avatar
Cathlete
 
Join Date: May 2004
Posts: 2,999
Default

Thank you very much!!!
RetroFit likes this.
Reply With Quote
  #9  
Old 01-03-2012, 06:02 PM
SNM Videos's Avatar
Administrator
 
Join Date: Dec 1999
Posts: 6,015
Default

Quote:
Originally Posted by poohpeggy View Post
These are fantastic! Thank You for all your time in planning these out and for all the typing! Happy New Year! Peggy

Quick question? On the 3 month rotation Week 12-Tuesday, is that suppose to be Tri-Sets LowerBody?
yes, that should be "Lower Body". Thanks for letting us know
__________________
Reply With Quote
  #10  
Old 01-03-2012, 06:06 PM
Carmen829's Avatar
Cathlete
Carmen829's Profile Fields
 
Join Date: Nov 2005
Posts: 2,447
Default

What about a generic rotation for those of us that do not have STS or LIS?

Carmen.
dixiedog6 likes this.
Reply With Quote
Reply

Bookmarks

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are On



All times are GMT -5. The time now is 04:29 PM.


Copyright 1997-2013 Cathe dot Com