Post-Flu Rotation?

[HollyinKC]

Hi. I don't post very often, but am looking for some post-flu rotation ideas. I came down with the flu last Wednesday, March 10, and today is my first full fever-free day (yay!!!). My body is still far to weak to even contemplate a workout, but I'm already thinking about what I can do to repair the damage this illness has done to my body. I've had a persistent dry cough all 10 days (still have it), so I know I'm going to have to start very slowly. I'm an advanced exerciser (have been doing Cathe for probably 10 years) and workout 5 - 6 days (usually 1 hour per workout) per week.

I'm thinking about something like Week 1: 3 or 4 workouts, 20 - 30 minutes tops, ramping back up to full strength by Week 4. I have almost all of Cathe's workouts, along with a few yoga DVDs. I also have access to a gym. Any help would be most appreciated!!

[dixiedog6]

Me too! I am still sick and it's been 2 weeks!!. I can't wait to start working out again.

[HollyinKC]

Here's what I came up with. Open to suggestions for improvement. I decided to limit the "recovery rotation" to 3 weeks, and will start Cathe's March rotation beginning "week 4".

Week 1
Day 1 Walk, with "brisk walk" or "light jog/trot" intervals. Aim to keep heart rate up without exascerbating cough (20 minutes)
Day 2 Butts and Guts, floorwork only (no abs) (40 minutes)
Day 3 STS Yoga-based abs (15 minutes)
Day 4 Yoga or Rest
Day 5 Elliptical machine, working in higher intensity ramp/resistance (20 minutes)
Day 6 Cardio and Weights, Timesaver Upper Body weights (18 minutes)
Day 7 Rest

Week 2
Day 1 High Step Circuit (beginner/intermediate workout), no abs (40 minutes)
Day 2 Core Max of Choice (20 minutes)
Day 3 Gym Style Legs, Timesaver 1 (32 minutes)
Day 4 Low Max, Step Combos only (44 minutes)
Day 5 PS Back, Bi & Abs (42 minutes)
Day 6 PS Chest, Shoulders, Triceps (36 minutes)
Day 7 Rest

Week 3
Day 1 STS MMA - Boxing (49 minutes)
Day 2 PLB in entirety (50 minutes)
Day 3 PUB, down only (41 minutes)
Day 4 Low Max, 1-4 premix (45 minutes)
Day 5 Muscle Max Timesaver (56 minutes)
Day 6 Cardio Fusion, All Step Premix (48 minutes)

[dixiedog6]

That looks great Holly!!!