lainiefig
Cathlete
OK, I've just spent WAY TOO MUCH TIME adjusting my latest rotation to my liking. I mainly started fiddling with it because DS was not napping well today and I'm exhausted so I decided it would be a good time for a rest day. I also realized I hadn't been giving myself many of those lately. So I readjusted my month-long rotation (which I'd broken down into weekly sets) into 4 9-day cycles instead (allowing me some rest but still fitting in all I want in each cycle.
Now I would just like opinions as to if I'm stretching these cycles too long to accomplish much or if it looks like a good idea.
Oh, and I have to give credit to Fitnessfreak--this is adapted from her Muscle Building and Defining Rotation. I took that and fiddled with it for my own preferences and now for the extra rest days. (Maybe I'd be smarter to just follow her rotation than to butcher it like this!)
Rotation For One Body Part a Day With 2 Rest Days:
Cycle 1......GENERIC PLAN...................IDEA
DAY 1........Back, Core.........................APX Back, MM Back, Core Max #1
DAY 2........Chest, Step Aerobics.........APX Chest, MM Chest, half Imax 1, TB Stretch #2
DAY 3.......Rest
DAY 4.......Lower Body, Core...............APX Legs & Core
DAY 5.......Triceps, Kickboxing...........APX Triceps, MM Triceps, Kick Max, Abs & Stretch #2
DAY 6.......Biceps, Core.......................APX Biceps, MM Biceps, half RStep, Core Max #2
DAY 7.......Rest
DAY 8.......Shoulders, Step Aerobics...APX Shoulders, MM Shoulders, Power Max, SM #2
DAY 9.......Lower Body low weight......Amplify Your Strength from Within, Yoga Power
Cycle 2......GENERIC PLAN...................IDEA
DAY 1........Chest, Core.......................PS Chest, BM Chest, Core
DAY 2........Back, Step Aerobics...........PS Back, BM Back, Advanced Step Challenge, Stretch
DAY 3........Rest
DAY 4........Shoulders, Core................PS Shoulders, BM Shoulders, half RStep, Core
DAY 5........Biceps, Kickboxing............PS Biceps, BM Biceps, Cardio Camp, Stretch
DAY 6........Lower Body, Core ..............PS Legs & Abs
DAY 7........Rest
DAY 8........Triceps, Step Aerobics.......PS Triceps, BM Triceps, Step Fit, TB Stretch #1
DAY 9........Lower Body low weight......Squeeze Lower Body, Flexibility for the Inflexible
Cycle 3......GENERIC PLAN...................IDEA
DAY 1........Back, Core.........................S&H Back, PH Back, Core Max #1
DAY 2........Chest, Step Aerobics.........S&H Chest, PH Back, Step Blast, TB Stretch #3
DAY 3........Rest
DAY 4........Lower Body, Core..............S&H Legs, PH Legs, Abs & Stretch, Abs #1
DAY 5........Triceps, Kickboxing...........S&H Triceps, PH Triceps, Kickbox Xtreme, Stretch
DAY 6........Biceps, Core......................S&H Biceps, PH Biceps, RStep parts, Core Max #2
DAY 7........Rest
DAY 8........Shoulders, Step Aerobics...S&H Shoulders, PH Shoulders, Step Works, Stretch
DAY 9........Lower Body low weight......Reach, Basic Yoga Workout for Dummies
Cycle 4......GENERIC PLAN...................IDEA
DAY 1........Chest, Core.......................GS Chest, MIS Chest, Core
DAY 2........Back, Step Aerobics...........GS Back, MIS Back, Step Aerobics, Stretch
DAY 3........Rest
DAY 4........Shoulders, Core.................GS Shoulders, MIS Shoulders, Core
DAY 5........Biceps, Kickboxing.............GS Biceps, MIS Biceps, Absolute Kickboxing, Stretch
DAY 6........Lower Body, Core ...............GS Legs & Abs
DAY 7........Rest
DAY 8........Triceps, Step Aerobics........GS Triceps, MIS Triceps, Rhythmic Step, Stretch
DAY 9........Lower Body low weight.......Crunch: Super Slimdown
***Lainie***
http://web.mac.com/lainiefig/iWeb/Site/Exercise.html
"The worst loneliness is to not be comfortable with yourself." -- Mark Twain
Now I would just like opinions as to if I'm stretching these cycles too long to accomplish much or if it looks like a good idea.
Oh, and I have to give credit to Fitnessfreak--this is adapted from her Muscle Building and Defining Rotation. I took that and fiddled with it for my own preferences and now for the extra rest days. (Maybe I'd be smarter to just follow her rotation than to butcher it like this!)
Rotation For One Body Part a Day With 2 Rest Days:
Cycle 1......GENERIC PLAN...................IDEA
DAY 1........Back, Core.........................APX Back, MM Back, Core Max #1
DAY 2........Chest, Step Aerobics.........APX Chest, MM Chest, half Imax 1, TB Stretch #2
DAY 3.......Rest
DAY 4.......Lower Body, Core...............APX Legs & Core
DAY 5.......Triceps, Kickboxing...........APX Triceps, MM Triceps, Kick Max, Abs & Stretch #2
DAY 6.......Biceps, Core.......................APX Biceps, MM Biceps, half RStep, Core Max #2
DAY 7.......Rest
DAY 8.......Shoulders, Step Aerobics...APX Shoulders, MM Shoulders, Power Max, SM #2
DAY 9.......Lower Body low weight......Amplify Your Strength from Within, Yoga Power
Cycle 2......GENERIC PLAN...................IDEA
DAY 1........Chest, Core.......................PS Chest, BM Chest, Core
DAY 2........Back, Step Aerobics...........PS Back, BM Back, Advanced Step Challenge, Stretch
DAY 3........Rest
DAY 4........Shoulders, Core................PS Shoulders, BM Shoulders, half RStep, Core
DAY 5........Biceps, Kickboxing............PS Biceps, BM Biceps, Cardio Camp, Stretch
DAY 6........Lower Body, Core ..............PS Legs & Abs
DAY 7........Rest
DAY 8........Triceps, Step Aerobics.......PS Triceps, BM Triceps, Step Fit, TB Stretch #1
DAY 9........Lower Body low weight......Squeeze Lower Body, Flexibility for the Inflexible
Cycle 3......GENERIC PLAN...................IDEA
DAY 1........Back, Core.........................S&H Back, PH Back, Core Max #1
DAY 2........Chest, Step Aerobics.........S&H Chest, PH Back, Step Blast, TB Stretch #3
DAY 3........Rest
DAY 4........Lower Body, Core..............S&H Legs, PH Legs, Abs & Stretch, Abs #1
DAY 5........Triceps, Kickboxing...........S&H Triceps, PH Triceps, Kickbox Xtreme, Stretch
DAY 6........Biceps, Core......................S&H Biceps, PH Biceps, RStep parts, Core Max #2
DAY 7........Rest
DAY 8........Shoulders, Step Aerobics...S&H Shoulders, PH Shoulders, Step Works, Stretch
DAY 9........Lower Body low weight......Reach, Basic Yoga Workout for Dummies
Cycle 4......GENERIC PLAN...................IDEA
DAY 1........Chest, Core.......................GS Chest, MIS Chest, Core
DAY 2........Back, Step Aerobics...........GS Back, MIS Back, Step Aerobics, Stretch
DAY 3........Rest
DAY 4........Shoulders, Core.................GS Shoulders, MIS Shoulders, Core
DAY 5........Biceps, Kickboxing.............GS Biceps, MIS Biceps, Absolute Kickboxing, Stretch
DAY 6........Lower Body, Core ...............GS Legs & Abs
DAY 7........Rest
DAY 8........Triceps, Step Aerobics........GS Triceps, MIS Triceps, Rhythmic Step, Stretch
DAY 9........Lower Body low weight.......Crunch: Super Slimdown
***Lainie***
http://web.mac.com/lainiefig/iWeb/Site/Exercise.html
"The worst loneliness is to not be comfortable with yourself." -- Mark Twain