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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
05-31-2006, 08:13 PM
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Hi Everyone! Being that summer swimsuit season is right around the corner, I thought we would all enjoy a ROCK BOTTOMS rotation to really sculpt the derriere muscles. Keep in mind that getting rid of the "overhang" at the base of the glutes is not only hard work but requires a SUPER CLEAN DIET. This month's rotation will blast your butt, burn some fat, and keep you looking stellar in your new swim suit....read on!
The following "Bonus Butt Workout" is to be done whenever you see "BBW" listed on a given day: Bonus Butt Workout: (approximate time including stability ball segment of Pyramid Lower Body is 32 minutes) 1) One minute of squats with a challenging barbell weight 2) One legged front lunge (back leg propped up on high step)...2 alternating sets of 15 reps with weights in hands for more challenge. 3) Plie squats for one minute with a challnging barbell weight 4) Leg Press....2 alternating sets of 15 reps 5) Barbell Deadlift...2 slow sets of 15 reps 6) Wall squat with one leg elevated slightly...one minute on each leg 7) Deep and controlled power scissors for 30 seconds (or substitute one minute of walking lunges with 8 pound hand weights) ***Conclude the Bonus Butt Workout with the stability ball segment of Pyramid Lower Body WEEK ONE: Mon: IMAX plus 300 walking lunges and stretch Tues: CTX Upper Body plus Bonus Butt Workout(BBW) Wed: Cardio Kicks plus Coremax (seg 1) Thurs: CTX Upper Body Plus BBW Fri: Rhythmic Step plus Coremax (seg 3) Sat Split: (pick what needs it most if only have time for one workout) morning...45 minute well paced run and stretch evening...Leaner Legs Sun: OFF or Stretch Workout WEEK TWO: Mon: IMAX 2 plus 300 walking lunges and stretch Tues: Pyramid Upper Body plus BBW Wed: KPC Thurs: Pyramid Upper Body plus BBW Fri: Step Blast Sat Split: (pick what needs it most if only have time for one workout) morning...45 minute well paced run and stretch evening...Pyramid Lower Body in its entirety Sun: Rest or stretch workout WEEK THREE: Mon: Body Max (only last segment of upper body) plus BBW Tues: Kick Max Wed: Coremax seg 1 plus BBW Thurs: Body Max in its entirety Fri: Step Fit Sat: Rest or stretch workout Sun Split: (pick what needs it most if only have time for one workout) morning...MIC evening...Legs and Glutes WEEK FOUR: Mon: PS Back/Bi's/Abs plus BBW Tues: IMAX 3 Wed: PS Chest/Shoulder/Tri plus BBW Thurs: CTX Kickbox portion only plus 300 walking lunges Fri: Step Works plus 5 minutes of favorite ab exercises Sat: Rest or stretch workout Sun Split: (pick what needs it most if only have time for one workout) morning...Boot Camp plus 10 minutes Ab Hits evening...Gym Style Legs Now let's kick some butt :7 
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#2
05-31-2006, 08:26 PM
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Cathy!
That is just what the doctor ordered. Butt with me, I will have to modify a great deal. Butt, I'm willing to do it. Thank you so much for this outrages workout. Looks like a lot of fun. Janie "If you can't say anything nice about someone, then don't say anything at all." -My mother, Mary Cooper-
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#3
05-31-2006, 10:04 PM
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This rotation looks butt-tacular. I'm in!
Butt should we post some pics when finished...ok, just kidding.:7 Thanks Cathe.:-)
__________________
Melody "It takes courage to grow up and become who you really are." ~~E.E. Cummings
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#4
05-31-2006, 10:20 PM
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Awesome!! I'm trying to tone up after having a baby -- and it seems all fat is residing in my butt, thighs and hips. This looks great! Thanks, Cathe :)
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#7
06-01-2006, 10:43 AM
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Hi Dorothy!
Yes, you can just lunge forward and backward with the right leg and then immediately lunge forward and backward with the left leg (holding hand weights will make this more intense). Alternate doing this (rt side front/back...left side front back counts as one) for about two minutes.
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#8
06-01-2006, 01:14 PM
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Hi Cathe,
This rotation looks great. The only question I have is how do you do a wall squat? Do you hold weights to do it? Thanks, Beth
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#9
06-01-2006, 02:21 PM
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Hi Beth! A wall squat can be done with or without a stability ball. You simply press your back up against the wall (or against a stability ball that is against the wall ) and lower yourself down to the exact position you would be to sit in a chair. Once you have your balance, gently lift one leg up (only as high as you can while maintaining balance). Have Fun!
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#10
06-01-2006, 02:37 PM
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Hi Cathe,
Quick question, this workout really is focuses on the "butt" but does it also work on shaping the legs? I have a "pear shape" and my thighs tend to "bulk up" and I've decided not to "go heavy on the weights" for my legs...so tired of the bulk. I like the stability ball work in PLB, so I guess I'm asking would you also recommend this rotation for someone who is trying to "lean out" their legs? I got some many ideas for a rotation, and then you come up with this one;-) ! Thanks, Katrina
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June 06 Rock Bottoms Rotation
Linear Mode
