Rotation Transition from Beginner to Intermediate

[ddss37]

NOTE: This thread is being updated each week from learnings as we progress from Beginner to Intermediate Rotation!

Good Monday Morning!

After reviewing the intermediate week 1 from Cathe's rotation, I figured that if I tried to do that - I would end up frustrated and fatigued. I started Cathe in October 2009 using the Beginner Program - up until that point, I had done Leslie Sansone Walking, elliptical, yoga, abs, etc. So - it was a jump for me.

Anyway - I would like to post my week-to-week transition rotation from beginner to intermediate so that I can get some input from all of you and maybe there are others out there who could not jump right to intermediate. A couple of points that I found about moving to intermediate "cold" was:

1. You went from 30-50 minute cardio/curcuit - to 60-78 minute. That jump in time and that jump in intensity would have been too much for me.
2. The move from week 1, 2, 3, 4 using different DVDs would be disheartening for me. It takes me awhile to "get" the program - so, I will be slowing down the transition between weeks.

Hope this helps someone out there - and, if anyone can give advice, I would appreciate it.

WEEK 1
Monday: Body Fusion (increase weight and step height from Beg), Yoga
Tuesday: Basic Step (increase step height and give your all), Pyramid Lower Body Premix (predetermine your step height and pyramid weights), Abs from Basic, Pilates Stretch (note: a good stretch before bedtime might be good since it is first time doing pyramid - I was sore on Wednesday!)
Wednesday: Low Impact Step, Abs (your choice), Yoga
Thursday: Basic Step (increase step height and give your all), Pyramid Upper Body Premix, Total Body Stretch
Friday: Kick, Punch, Crunch (you can use a premix if needed), Stretch Max
Saturday: High Step Circuit, Yoga (Today is my day to try something new to see if I can move on within the Intermediate Program - that way, if it is too much, I have a day off tomorrow.)
Sunday: DAY OFF

Week 1 RESULTS: Weight = +1.25 Inches = -1.25"

WEEK 2
Monday: Low Impact Circuit (Cardio Premix), Abs, Yoga
Tuesday: Low Impact Step, Pyramid Lower Body Premix, Abs from Basic, Pilates Stretch
Wednesday: Low Max PreMix Combos or elliptical, CoreMax, Yoga
Thursday: Low Impact Step, Pyramid Upper Body Premix (abs included), Total Body Stretch
Friday: Kick, Punch, Crunch (abs included), Stretch Max
Saturday: Low Impact Circuit (full program, abs included), Yoga
Sunday: DAY OFF

Week 2 RESULTS: Weight = -1.25 Inches = -2.75"

WEEK 3 Note: Not much change from Week 2; but, now doing much of what Cathe calls for in Week 1! YEA!
Monday: Body Fusion, Abs, Yoga
Tuesday: Elliptical, Treadmill, or Run (35-40m), Pyramid Lower Body, Abs from Basic, Pilates Stretch
Wednesday: LowMax, CoreMax, Yoga
Thursday: Low Impact Step, Pyramid Upper Body (abs included), Total Body Stretch
Friday: Kick, Punch, Crunch (abs included), Stretch Max
Saturday: Low Impact Circuit (abs included), Yoga
Sunday: DAY OFF

Week 3 RESULTS: Weight = -1.00 Inches = -.25" (Gains in arms/calves)

WEEK 4 Note: Not much change from Week 2/3. Want to have a full week of routines I know before inserting new DVDs from Cathe's Week 2 Intermediate.
Monday: Body Fusion, CoreMax, Yoga
Tuesday: Elliptical, Treadmill, or Run (35-40m), Pyramid Lower Body, Abs from Basic, Pilates Stretch
Wednesday: LowMax, Abs, Yoga
Thursday: Low Impact Step, Pyramid Upper Body (abs included), Total Body Stretch
Friday: Kick, Punch, Crunch (abs included), Stretch Max
Saturday: Low Impact Circuit (abs included), Yoga
Sunday: DAY OFF

Week 4 RESULTS: Weight = -1.00 Inches = -2"

WEEK 5 Note: I really hit a "muscle fatigue" plateau. I could not figure out why I was becoming clumsy, tired, etc. Found out I was over training for my body. So, this week, I am taking advice from Cathe's other rotations and advising rest, fun DVDs, and reviews of previous CATHE DVDs.

Week 5 RESULTS: Weight = -.00 Inches = -4.25"

WEEK 6 Note: Moving into Week 2 of CATHE's Intermediate Rotation.
Monday: Elliptical or Run (45m), CoreMax (20m), 10 Minute Solutions Stretch Ball (10m)
Tuesday: Cardio/Weights (abs incl) (60m), BWO+ (16m), StretchMax (20m)
Wednesday: SPLIT DAY: M: Low Impact Step (40m), Firm Abs (7m), 10 Minute Solutions Stretch Band (10m) E: Push Pull (45m), PM Yoga (20m)
Thursday: Cross-Train Kickbox (54m), BWO+ (16m), Ladybugs/1/2 Frogs/10 Minute Solutions Abs (22m), AM Yoga (20m)
Friday: Body Fusion (50m), Basic Abs (9m), Yoga Step-by-Step (35m)
Saturday: SPLIT DAY: M: TurboJam Warm-Up or Basic Step (20m), High Step Circuit (48m), Ladybugs/1/2 Frogs/Core Solutions (22m), Stretch Max (20m) E: BWO+ (16m), PM Yoga (20m)
Sunday: Yoga Step-by-Step (35m)

Week 6 RESULTS: Weight = -.00 Inches = -1.5"

WEEK 7 Note: Rotating days of cardio/strength with circuit training.
Monday: SPLIT DAY: M: Elliptical or Run (45m), CoreMax (20m) E: BWO+ (16m), Lower Body Sculpt (20m), Ladybugs/1/2 frogs (12m), Yoga Step-by-Step (20-35m)
Tuesday: Low Impact Circuit (80m), Firm Abs (7m), A.M. Stretch (20m)
Wednesday: SPLIT DAY: M:Kick, Punch, Crunch (68m), ladybugs/1/2 frogs/Basic Abs (22m), Total Body Stretch (13m) E: Pyramid Upper (57m), BWO+ (16m), Core Solutions (10m)
Thursday: Body Fusion (50m), The Firm Pilates (30m), A.M. Yoga(20m)
Friday: SPLIT DAY: M: Low Max (69m), Ladybugs/1/2 frogs/Firm Abs (22m), 10 Minute Solutions Stretch (10m) E: Pyramid Lower Body (50m), BWO+ (16m), P.M. Stretch (20m)
Saturday: TurboJam Warm-Up or Basic Step (20m), High Step Circuit (48m), 10 Minute Solutions Band for Abs (10m), Yoga Step-by-Step (35m)
Sunday: Yoga Step-by-Step (35m), Maybe a bike ride with family if weather permits

Blessings,
Donna

[Stacy]

The first thing I noticed was your Tuesday and Thursday workouts. If you havent done either of the Pyramid workouts before, I thinking just doing those alone and not both that and the cardio would be enough. I think giving it your all on the Pyramids will get you better results than doing both cardio and a Pyramid workout in the same day. Another option might be, if you really want to do the cardio then, do one of the Pyramids premixes such as the "pyramid Up" premix for both the upper and lower body workout.

[ddss37]

Thanks Stacy

I have reviewed the Pyramids and was concerned about that. I had a feeling I would need to reorient myself on Tue/Thur - I will look at the premixes as well!

Thanks again for the feedback!

Donna

[112toGuru]

likewise, I didn't think I could go right into the intermediate rotation, I had a collective "wheww" at the end of the year, after the holidays, and finishing the beginner rotation.

Here's what I did:
I got Low Max & LIC for x-mas (& timesaver, still in the queue)

LM the step combo premix only + (instructional kickbox this day)
LIC total body premix + (I do a 45 minute walk on this day)
rest & stretch
LM the step combo premix only + (instructional kickbox this day)
LIC total body premix + (I do a 45 minute walk on this day)
walk 45-60 + instructional kickbox
rest & stretch

I like learning new stuff & seriously couldn't get my legs to go "that" way,
(kick) but I found I really like that (kickbox stuff) so I'd just have learn how
for me the most limiting part is still cardio, it was when I started, and still is now. I stretch in the morning & evening almost every day to improve my range of motion (another limiting factor, oh there's so many, when you're over forty, out of shape, watching knees, etc.)

I like your rotation & I'll probably do something similar when I go back to doing more split weight days

Let us know how it goes

Linda

[ddss37]

Linda,

"looking back at you"

so I'd just have learn how or me the most limiting part is still cardio, it was when I started, and still is now. I stretch in the morning & evening almost every day to improve my range of motion (another limiting factor, oh there's so many, when you're over forty, out of shape, watching knees, etc.)

Now - let me ask you - does Low Max or Low Impact Circuit seem tough cardio wise - that was my worry and why I was going to slowly move into them...

What about these premixes -

Donna

[Stacy]

I'd suggest Cathe's Cardio & Weights/Interval Max 2 dvd next. C&W is pretty easy to learn and also has premixes. IM2 while it's tougher as far as intensity goes, you can do just a few of the intervals at a time b/c the choreography is pretty easy to learn and the "blasts" can be easily modified to a lower impact version which is what I do. While I like Low Max, I find that it bothers my knees a bit b/c it has more lunge-oriented moves to compensate for the low impact of it. Low Impact Circuit is one of my favs though! Took me a few tries to learn but was easier choreography for me compared to Low Max. If learning step is a bit tricky, Kick Max is pretty easy to learn. I skip the leg blasts b/c it's too much impact but I do the low impact premix alot.

[ddss37]

Stacy,

Would you replace Pyramid with Cardio& Weights? Or, do cardio and weights later?

Thanks!

[ddss37]

Stacy,

#2

This is my question - I think I have figured it out - is it better in the transition from Beginner to Intermediate to do more circuit programs versus actual solo "stength" days?

Does that make sense?

Donna

[Stacy]

Hi Donna, I think you'll get alot of answers to that question, but I think you should do separate strength and cardio days. You do have a circuit day in there (I think it's Sunday with High Step Circuit). You could substitute C&W on Sundays or alternate one Sunday with C&W and another with HSC. I was really just giving you some ideas for what I considered an "intermediate" Cathe workout. A few intervals from IM2 might be good to pair up with a shorter "up" pyramid premix if you dont want to totally separate your cardio and weight days. Some people will say the next step after circuits is to go full-body weight days alternating with cardio the next day. That never really worked much for me b/c I started out full force at the beginning of the total body workout and fizzled out by the end, so for me doing more splits for weight training seemed to work better. So I think your idea of doing an upper body and lower body split is good. You could then split upper body even further for your next progression, ie. doing back/chest one day, biceps/triceps another and shoulders/legs another. There are many ways to go about doing things, as long as you continue to make progress, get enough rest days, watch your form and listen to your body everything will fall into place! Have Fun!

[ddss37]

I know all of us are busy with our lives - so, for you to take the time out of your day to help me means alot. Thanks!

Blessings,
Donna