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| 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! |
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#1
02-28-2006, 10:31 PM
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Hi Everyone! This month focuses on developing strong lean muscle mass to produce great strength and definition, rev up our metabolism to burn fat and more total calories, and improve bone density...all great stuff! But remember to eat healthy and super clean if you want to see more definition and get better overall results :7
WEEK ONE: Mon....Slow & Heavy Chest and Back Tues...Original IMAX plus Coremax Segment 2 Wed....S&H Shoulders, then continue with S&H Bi/Tri (skipping the warm up) Thurs...KPC Fri.....45 minute steady state run Sat.....S&H Legs and Coremax segment one Sun.....OFF or stretch for 30 min WEEK TWO: Mon....Pure Strength Chest/Should/Tri Tues...30 min. Interval run Wed....PS Back/Bi/Abs Thurs..Low Max Fri....OFF or stretch for 30 min Sat....PS Legs and Abs Sun....40 minute steady state run and Coremax Seg 3 WEEK THREE: Mon....Gym Style Chest and Tricep plus 10 min Ab Hits Tues...GS LEGS Wed....60 minutes of your favorite cardio Thurs...GS Back/Shoulder/Bicep Fri ....60 minutes of a second favorite cardio plus 10 min Ab Hits Sat.....30 min. Interval run plus Coremax segment one Sun....OFF or stretch for 30 minutes WEEK FOUR: Mon.....IMAX 2 Tues....Pyramid Upper Body Wed.....Any 60 min step workout Thurs...Pyramid Lower Body plus Abs only from KPC Fri.....OFF or stretch for 30 min Sat.....Pyramid Upper Body Sun.....Pyramid Lower Body and a 25 min steady state run Enjoy! 
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#3
03-01-2006, 07:41 AM
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Thank you Cathe!
I suspected you might do a strength rotation and was waiting to see what you came up with. This is a nice mix up to follow the Jans and Feb rotations! Judy "Likes2bfit" If you fail to plan, then you plan to fail. Success is acheived by early preparation http://im1.shutterfly.com/procserv/4...108AatHLZo3buN http://im1.shutterfly.com/procserv/4...27cce9426d0892
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#5
03-01-2006, 08:13 AM
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Thank you Cathe,
I have all these dvds, so I have NO EXCUSE this month. I told myself that If I follow your rotations and ate cleanly, I could lose all of my weight. I truly have no excuses. Thanks again for your rotations, every month I look forward to them. My prayers for you are for a speedy recovery. Love ya, Coakieanos
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#9
03-02-2006, 12:19 PM
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"Ok, I'm new and trying to learn the language. However what is a "steady state run" and "Interval run?"
Roxie, 1) A steady state run starts out with a warmup of a few minutes - walking and/or running at a slow pace. Then increase your speed to a comfortable but challenging pace that you can hold for the duration of the rest of the workout time. 2) An interval run starts out with a warmup of a few minutes - walking and or/running at a slow pace. Then you can vary the intervals with either fast walking/running or slow running/fast running or even fast walking at an incline/running. An example would be: a) run at 5.5 mph for two minutes - increase speed and run 6.5 mph for one or two minutes and alternate 10 times. b) walk at 3.8 mph for two minutes - increase speed and run 6.0 mph for one or two minutes and alternate 10 times. c) walk at 3.5 mph and an incline of 6 for two minutes - decrease incline to 1 or 0 and run for two minutes at 6.0 mph. The speeds I used are just examples. You go according to YOUR own fitness level and ability. You can do (a, b, & c) on a treadmill and (a & b) outside. Hope that helps out a little. There are MANY variations on intervals, just find one that you like and challenge yourself. :) Kathy G
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Completed Races in the last 5 years: (1) 50 mile race (1) 42 mile race (1) 50k (4) Marathons (2) 20 miler (2) 25k’s (5) Half Marathons (3) 10 milers
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#10
03-02-2006, 01:48 PM
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Hey Cathe!
Just wanted to say "Thank You" for this and all your rotations. I ALWAYS use them, but never tell you how much I LOVE having them. We are so lucky to have you as our "personal" trainer. Thanks Again! Linda
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March Rotation: Strong like bull :-)
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