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  1. Ripped with HiiT Presale

Nov 07 ....4 Day Split

Discussion in 'VIDEO & DVD ROTATIONS' started by Cathe Friedrich, Oct 31, 2007.

  1. Cathe Friedrich Administrator

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    Hi Everyone! I hope you enjoyed getting familiar with the new 4 Day Split workouts. The following rotation will help you get excellent results with them. You can expect to develop nice lean muscle mass, muscular strength, muscle contour, as well as burn body fat, calories, and of course, condition your heart. If you are a cardio lover, feel free to add in your choice of cardio on an off day, but it is not necessary. Especially if you are eating clean :7. Also, I have added an occasional Yoga/Pilates/Total Body Stretch day (any workout of your choice in any length or style). These type of workouts are a nice compliment to heavy training. They lengthen muscle fibers, aid in DOMS recovery, and support one of the major components of physical fitness: flexibility.

    Enjoy!


    WEEK ONE:

    Mon: High Intensity Step/Chest & Back

    Tue: Kickbox/Legs & Core

    Wed: Yoga/Pilates/Stretch of choice

    Thurs: Low Intensity Step/Shoulders Calves & Core

    Fri: Boot Camp/Bi & Tri

    Sat: off or optional cardio of choice

    Sun: OFF



    WEEK TWO:

    Mon: High Intensity Step/Chest & Back

    Tue: off

    Wed: Kickbox/Legs & Core

    Thurs: off or yoga/pilates/stretch

    Fri: Low Intensity Step/Shoulders & Calves Core

    Sat: off

    Sun: Boot Camp Bi & Tri


    WEEK THREE:

    Mon: OFF

    Tues: High Intensity Step/Chest & Back

    Wed: Kickbox/Legs & Core

    Thurs: Low Intensity Step/Shoulders & Calves Core

    Fri: Boot Camp Bi & Tri

    Sat: Yoga/Pilates of choice

    Sun: OFF



    WEEK FOUR:

    Mon: Slow and Heavy Legs

    Tues: off

    Wed: High Intensity Step/Chest & Back

    Thurs: Kickbox/Legs & Core

    Fri: OFF

    Sat: Low Intensity Step/Shoulders & Calves Core

    Sun: Boot Camp Bi & Tri
     
    #1
  2. BelovedHeather Cathlete

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    Cathe, I Love the 4-Day Split Rotation!!!!

    Cathe:

    I love, love, love the 4-Day Split workouts! :7 Thank you for sharing this rotation. It looks great! I love the simplicity of it. :) Yes, I will be adding bonus cardio on the free days! ;-) The double cardio premix is fun, fun, fun! :7

    I have the Slow and Heavy Series, but I cannot lift a heavy enough barbell over my head. Should I substitute Gym Style Legs or do the best I can with Slow and Heavy Legs?

    Have a fun and blessed day! :*

    Blessings,
    Heather B.

    “So whether you eat or drink or whatever you do, do it all for the glory of God” (1 Corinthians 10:31 NIV).
     
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  3. LeanneM Cathlete

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    This looks like so much fun! I love the new series, and can't wait to try out these variations with it!

    Thanks, Cathe!

    Leanne
     
    #3
  4. pussycat Cathlete

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    Thanks Cathe! Looks like another goodie! ;) And thanks for taking time out on such a busy day to get this on so early.
     
    #4
  5. Kathy36 Cathlete

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    Thanks for posting the rotation today, Cathe. Hope your enjoy your evening with your family..I am looking forward to trying out the new workouts in full. I have done pieces here are there...
     
    #5
  6. lilmo Cathlete

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    RE: Cathe, I Love the 4-Day Split Rotation!!!!

    Heather,

    I would adjust the weight to meet your abilities and do Slow & Heavy. GS Legs is more of an endurance workout, whereas S&H is more of a strength workout. So drop the weight on the barbell, or use dumbbells and enjoy the challenge of S&H.

    HTH!
     
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  7. tneah Cathlete

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    RE: Cathe, I Love the 4-Day Split Rotation!!!!

    Thank you Cathe for a terrific rotation! I love lifting heavy, but am concentrating on high reps. nonstop workouts right now, which frankly, I detest. Thank you for tempting me with this.I am already doing your new cardio workouts, so far Bootcamp is my favorite. You are amazing with all your new ideas to keep us challenged.:)
     
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  8. tneah Cathlete

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    RE: Cathe, I Love the 4-Day Split Rotation!!!!

    I double dipped, sorry everyone!
     
    #8
  9. BelovedHeather Cathlete

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    Slow and Heavy Legs Problem

    Mona:

    Thanks for the suggestion. The problem I have with Slow and Heavy Legs is NOT that I am unable to match Cathe’s weight. My lower body is actually relatively strong after hauling around all this weight for years. ;-) The problem is that I NEED a heavy barbell for this workout, but I am unable to lift it over my head. When I use a barbell that I can safely lift over my head (repeatedly), my legs are not challenged at all because the reps are so low. Does that make sense?

    Don’t tell Cathe, but I actually prefer more endurance-based workouts like Butts and Guts, Gym Style Legs, and Leaner Legs for my lower body. ;-)

    Blessings,
    Heather B.

    “So whether you eat or drink or whatever you do, do it all for the glory of God” (1 Corinthians 10:31 NIV).
     
    #9
  10. CollinsMom Cathlete

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    Thanks for posting this, Cathe!

    I don't own Slow and Heavy Legs, and you've got it listed for Week Four, Monday. What could I sub in place of this? Could I do the leg work from the 4DS KB DVD? Or Butts and Guts?
     
    #10
  11. pippa Cathlete

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    Thanks Cathe! I am sooo looking forward to this rotation.:)
     
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  12. melissa0528 Cathlete

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    Thanks Cathe!!

    I am loving the new series!
     
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  13. HPLECTRA Cathlete

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    Hi Cathe,

    Thank you again for a great rotation challenge. I call this a challenge because I am trying not to start this new series until after Christmas.

    I am currently rotating between S&H, GS and pyramids for a 12 week period. This rotation will change things up perfectly when the time comes.}(

    I will be looking forward to Christmas just like one of my kids. ;-)

    Sincerely,
     
    #13
  14. Jazcam Cathlete

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    Thanks Cathe and this is the first time I'm doing a rotation.
     
    #14
  15. JumpHigher Cathlete

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    Cathe -- Thank you so much for this wonderful rotation. And I love that you added in a day of yoga/pilates/stretch each week. I had just made the decision a couple days ago to add that back into my program -- it's been sorely lacking in my program in recent months.

    How perfect that you added it in this rotation. Now I don't have to modify anything to fit it in. Thanks a bunch! :)

    Marla
     
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  16. nenita Cathlete

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    Hi Cathe,

    Thanks for your rotations! I look forward to doing these. I love the 4DS, especially kickboxing. I just feel soooo good after doing that workout. Actually, I feel really good after I've done any of your workouts.

    -Nenita
     
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  17. Rockael Cathlete

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    Yippee Cathe Thankx. Game face is On.
    Rocky}(
     
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  18. Runcrazy Cathlete

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    Thank you! I'm really enjoying this series and looking forward to trying this rotation!
    Jo
     
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  19. shilsholebay Member

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    Wow...that's a lot of cardio. I do some form of HIIT for 30 minutes twice a week and that is it.

    Anyone else on the low side of cardio. I HATE cardio and when I try to do more than 2 days a week...I land up dropping it all together.

    Michelle
     
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  20. Annabelle2 Cathlete

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