Hi Cathe, Hope things are well for you & your family.
I was wondering if you could please give me a beginner twist to the following workout suggestion you gave to LoriS a while back.
I love the rotations you gave her, but I am a on/off again beginner. I have all your tapes and a treadmill. My goals are similar to loris, I need to lose around 60lbs but I am a beginner not intermediate. I was wondering if there is a rotation that could lead me up to the ones given below. Like a beginner aclimation rotation to Intermediate. I realize you are a busy women and you have plenty of questions to answer, therefore if you can't get to this one, that's understandable.
Hope you & your family are having fun decorating for the holidays.
Nikki
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POSTED BACK in JUNE or JULY
Hi Lori! Congratulations, how exciting! I remember getting engaged and walking on clouds for the next few days as I shared the news with everyone. It is one of those very special moments in your life that you'll never forget.
As for your workout schedule, it is wonderful that you are being so smart about this 40lb goal and giving yourself 10 months to reach it. That is the best way to go about it. I would also strongly suggest that as you introduce jogging and other activities into your weekly rotations that you do it in small stages. Diving in too hard, especially at the beginning, could bring on an injury and therefore, a set back. I know that your mind is ready to go but your body needs more time to acclimate. Be sure to take one full day of rest per week, drink plenty of fluids, eat a healthy and balanced diet, and sleep well too. Try to stay stress free too (I know, almost impossible during the intense planning stages of the wedding ).
Stage One: Do this for three weeks to acclimate. Do only as much as you comfortably can of any of the mentioned workouts. Be sure to thoroughly warm up and cool down and stretch with all of your workouts.
Stage One/Acclimation Rotation:
Mon: Jog as long as you can comfortably handle and then stretch thoughly when finished. If you have not gone running in a while, I would not encourage going longer that 20 to 30 minutes on your first run.
Tues: MIS
Wed: Jog as stated above
Thurs: Off
Fri: Step video of your choice
Sat: MIS
Sun: off
Stage Two: Do any of these rotations for as many weeks as you like. Do not exceed 12 weeks on any one rotation.
Stage Two/Rotation One:
Mon: Jog 40 to 50 minutes
Tues: Cardio Kicks
Wed: PS Legs/Ab
Thurday: OFF
Fri: PS CST and a stretch workout
Sat: Jog 40 minutes using intervals of 1 minute fast run or hills and three minutes slower jog to recover. Do 10 cycles like this (don't forget to add awarm up and cooldown).
Sun: PS BBA plus the first two sections of Body max (leaving out the upper body weight training)
Stage Two/rotation two:
Mon: Interval Max
Tues: PS L/A
Wed: Jog 50 to 60 minutes
Thurs: PS BBA/plus stretch tape
Fri: PB CST/Plus 30 minute interval jog
Sat: Step Video of your choice
Sun: off
Stage Three: This rotation increases the cardio a bit
Stage Three/rotation one
Mon: Step tape of your choice
Tues: Power Hour...plus 30 minute jog
Wed: Cardio Kicks
Thurs: Bodymax
Fri: Step tape of your choice
Sat: Power Hour....plus 30 minute jog
Sun: stretch tape
Stage Three/Rotation Two:
Mon: Circuit max
Tues: Step tape of your choice
Wed: Cardio Kicks
Thurs: MIS
Fri: MIC
Sat: 40 Minute Jog plus stretch tape
Sun: off
Stage three/rotation three:
The Cross Train Express Workouts in whatever order you feel most comfortable with. If impact is too much, then only do this rotation for one to two weeks.
Stage Four: Do one of these rotations for one to two weeks to shock your metabolism.
Stage Four/Rotation One
Mon: Slow Heavy chest/back...Plus first half of MIC
Tues: Interval Max
Wed: Slow Heavy legs/shoulders
Thurs: Interval Max plus 30 minutes of stretching
Fri: Slow Heavy bi's and tri's......Plus the first two sections of Body max (leaving out upper body weights)
Sat: off
Sun: Interval Jog 60 minutes
Stage Four/Rotation Two:
Mon: Power Hour...plus first half of MIC
Tues: Interval jog 60 minutes
Wed: Power Hour...plus second half of MIC
Thurs: Cardio Kicks....Plus first or second 5 intervals from Interval Max
Fri: Step Works
Sat: Body Max in its entirety
Sun: stretch tape
Stage Four/Rotation Three
Mon: Interval Max
Tues: all of Bodymax
Wed: Interval Jog 60 minutes
Thurs: stretch tape
Fri: Interval Max
Sat: Circuitmax
Sun: all of Bodymax
This should give you some ideas. Feel free to mix and match if a particular workout does not suit you. Good Luck!
I was wondering if you could please give me a beginner twist to the following workout suggestion you gave to LoriS a while back.
I love the rotations you gave her, but I am a on/off again beginner. I have all your tapes and a treadmill. My goals are similar to loris, I need to lose around 60lbs but I am a beginner not intermediate. I was wondering if there is a rotation that could lead me up to the ones given below. Like a beginner aclimation rotation to Intermediate. I realize you are a busy women and you have plenty of questions to answer, therefore if you can't get to this one, that's understandable.
Hope you & your family are having fun decorating for the holidays.
Nikki
--------------------------------------------------------------
POSTED BACK in JUNE or JULY
Hi Lori! Congratulations, how exciting! I remember getting engaged and walking on clouds for the next few days as I shared the news with everyone. It is one of those very special moments in your life that you'll never forget.
As for your workout schedule, it is wonderful that you are being so smart about this 40lb goal and giving yourself 10 months to reach it. That is the best way to go about it. I would also strongly suggest that as you introduce jogging and other activities into your weekly rotations that you do it in small stages. Diving in too hard, especially at the beginning, could bring on an injury and therefore, a set back. I know that your mind is ready to go but your body needs more time to acclimate. Be sure to take one full day of rest per week, drink plenty of fluids, eat a healthy and balanced diet, and sleep well too. Try to stay stress free too (I know, almost impossible during the intense planning stages of the wedding ).
Stage One: Do this for three weeks to acclimate. Do only as much as you comfortably can of any of the mentioned workouts. Be sure to thoroughly warm up and cool down and stretch with all of your workouts.
Stage One/Acclimation Rotation:
Mon: Jog as long as you can comfortably handle and then stretch thoughly when finished. If you have not gone running in a while, I would not encourage going longer that 20 to 30 minutes on your first run.
Tues: MIS
Wed: Jog as stated above
Thurs: Off
Fri: Step video of your choice
Sat: MIS
Sun: off
Stage Two: Do any of these rotations for as many weeks as you like. Do not exceed 12 weeks on any one rotation.
Stage Two/Rotation One:
Mon: Jog 40 to 50 minutes
Tues: Cardio Kicks
Wed: PS Legs/Ab
Thurday: OFF
Fri: PS CST and a stretch workout
Sat: Jog 40 minutes using intervals of 1 minute fast run or hills and three minutes slower jog to recover. Do 10 cycles like this (don't forget to add awarm up and cooldown).
Sun: PS BBA plus the first two sections of Body max (leaving out the upper body weight training)
Stage Two/rotation two:
Mon: Interval Max
Tues: PS L/A
Wed: Jog 50 to 60 minutes
Thurs: PS BBA/plus stretch tape
Fri: PB CST/Plus 30 minute interval jog
Sat: Step Video of your choice
Sun: off
Stage Three: This rotation increases the cardio a bit
Stage Three/rotation one
Mon: Step tape of your choice
Tues: Power Hour...plus 30 minute jog
Wed: Cardio Kicks
Thurs: Bodymax
Fri: Step tape of your choice
Sat: Power Hour....plus 30 minute jog
Sun: stretch tape
Stage Three/Rotation Two:
Mon: Circuit max
Tues: Step tape of your choice
Wed: Cardio Kicks
Thurs: MIS
Fri: MIC
Sat: 40 Minute Jog plus stretch tape
Sun: off
Stage three/rotation three:
The Cross Train Express Workouts in whatever order you feel most comfortable with. If impact is too much, then only do this rotation for one to two weeks.
Stage Four: Do one of these rotations for one to two weeks to shock your metabolism.
Stage Four/Rotation One
Mon: Slow Heavy chest/back...Plus first half of MIC
Tues: Interval Max
Wed: Slow Heavy legs/shoulders
Thurs: Interval Max plus 30 minutes of stretching
Fri: Slow Heavy bi's and tri's......Plus the first two sections of Body max (leaving out upper body weights)
Sat: off
Sun: Interval Jog 60 minutes
Stage Four/Rotation Two:
Mon: Power Hour...plus first half of MIC
Tues: Interval jog 60 minutes
Wed: Power Hour...plus second half of MIC
Thurs: Cardio Kicks....Plus first or second 5 intervals from Interval Max
Fri: Step Works
Sat: Body Max in its entirety
Sun: stretch tape
Stage Four/Rotation Three
Mon: Interval Max
Tues: all of Bodymax
Wed: Interval Jog 60 minutes
Thurs: stretch tape
Fri: Interval Max
Sat: Circuitmax
Sun: all of Bodymax
This should give you some ideas. Feel free to mix and match if a particular workout does not suit you. Good Luck!