gypsymom
Cathlete
Hi, If anyone is interested here is a 4-week rotation. It’s a 7-day workout week. But, you can use one of the steady states as a rest or yoga day (or leave jumps out [what I do] or use a lower step or both). It’s inspired by the Strong & Sweaty/Ripped rotation, but with an extra steady state cardio after a leg-type workout. I like to get the blood/nutrients/water to my muscles after a leg day and feel like the “typical” Cathlete doesn’t need to train legs as much as some people because we step and HIIT train so much. I tend to build muscle easily, so this might not be great for someone who is doing a bulk.
I’m going to add abs in the rotation. I like doing abs 2 – 3x/week. But, I know there are days when I need to shift an ab routine to another day, so that’s ok too.
1 Ripped Lo Impact 2 – 32 min; Coremax 3 – 18 min
2 Strong and Sweaty PHA (I’m just finishing this rotation so this is the last of the S & Ss) – 44 min - Step, dbs, mat
3 Live – Steptastic – 46 min
4 Live –Body Blast Bootcamp – 52 min - step, dbs
5 Party Rockin Step 1 – 56 min
6 Live - Smokin Upper Body Blast – 53 min- strength then blasts - dbs, tubing, mat;
Ab Hits Power Hour – 6 min
7 Party Rockin Step 2 – 55 min
*****
1 Xtrain Cardio Leg Blast – 58 min dbs, etc
2 Live - Get Steppin – 44 min
3 Ripped Plyo HIIT 1 – 30 min; Coremax 2 – 20 min
4 Ripped HIIT Circuit Upper – 48 min dbs, etc
5 Live – Rock Bottoms & Core – 55 min dbs, etc
6 STS –Phase 1, week 1, disc 1 – Chest, bi, shoulders – 50 min, 35# bb, dbs, etc
7 2014 Road Trip – 47 min; Ab Hits Step Heat – 7 min
*****
1 STS – Phase 1, week 1, disc 2 – Back, tri – 56 min
2 Live - Boxing HIIT Core – 48 min
3 Athletic Training Live – 48 min
4 Step Max – 58 min
5 Live - Hi Intensity Cardio Step – 45 min – Ab Hits Combo 7 – 15 min
6 Pyramid Upper – 59 min
7 Cyclefit Live – 56 min
*****
1 Live - Boxing Leg Blasts
2 Higher Intensity Step
3 Live - Blast Barre Bands
4 ICE Kickbox
5 STS - Phase 2, week 1, disc 13 - Chest, shoulders, tris - 65 min
6 Hi/Lo HIIT Live
7 STS - Phase 2, week 1, disc 15 - Back, bis - 54 min
I’m going to add abs in the rotation. I like doing abs 2 – 3x/week. But, I know there are days when I need to shift an ab routine to another day, so that’s ok too.
1 Ripped Lo Impact 2 – 32 min; Coremax 3 – 18 min
2 Strong and Sweaty PHA (I’m just finishing this rotation so this is the last of the S & Ss) – 44 min - Step, dbs, mat
3 Live – Steptastic – 46 min
4 Live –Body Blast Bootcamp – 52 min - step, dbs
5 Party Rockin Step 1 – 56 min
6 Live - Smokin Upper Body Blast – 53 min- strength then blasts - dbs, tubing, mat;
Ab Hits Power Hour – 6 min
7 Party Rockin Step 2 – 55 min
*****
1 Xtrain Cardio Leg Blast – 58 min dbs, etc
2 Live - Get Steppin – 44 min
3 Ripped Plyo HIIT 1 – 30 min; Coremax 2 – 20 min
4 Ripped HIIT Circuit Upper – 48 min dbs, etc
5 Live – Rock Bottoms & Core – 55 min dbs, etc
6 STS –Phase 1, week 1, disc 1 – Chest, bi, shoulders – 50 min, 35# bb, dbs, etc
7 2014 Road Trip – 47 min; Ab Hits Step Heat – 7 min
*****
1 STS – Phase 1, week 1, disc 2 – Back, tri – 56 min
2 Live - Boxing HIIT Core – 48 min
3 Athletic Training Live – 48 min
4 Step Max – 58 min
5 Live - Hi Intensity Cardio Step – 45 min – Ab Hits Combo 7 – 15 min
6 Pyramid Upper – 59 min
7 Cyclefit Live – 56 min
*****
1 Live - Boxing Leg Blasts
2 Higher Intensity Step
3 Live - Blast Barre Bands
4 ICE Kickbox
5 STS - Phase 2, week 1, disc 13 - Chest, shoulders, tris - 65 min
6 Hi/Lo HIIT Live
7 STS - Phase 2, week 1, disc 15 - Back, bis - 54 min
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