:-)

[Debinmi]

Thanks.

 

[aqua girl]

There’s no biceps & triceps?

 

[aqua girl]

Makes sense…on the lower body one, squats, lunges, deadlifts, the first one that came to mind & not Cathe, is KCM Power Splits, that’s what it is, those 3 exercises, but
4 sets I think. Hope ok to mention it….

 

[aqua girl]

Two CatheLive’s came to mind…….Burn Sets Express Legs, that is squats, lunges &
deadlifts (each round is a variation of each) & Burn Sets-Chest, Back, & Shoulders

 

[Kellyro77]

Nope, they're considered as accessory helpers for chest, back & Shoulders so they supposedly get their workout then.

My tennis elbow likes the sound of that. lol

If you have weights all set up on a stand that's about as tall as your thigh, I'd also argue rear delts become accessory helpers for all the heavy weights, too.

My SelectTech stand is about that tall, and whenever I'm doing any workout that has me constantly un-racking and re-racking heavy weights (20's and up), I wind up feeling it the next day in my rear delts. Kind like a bunch of bonus hip huggers.

Interesting concept there - I like the challenge of seeing how I can fit pre-existing Cathe workouts into something like this. I think it would take some really good knowledge of what's available in all her pre-mixes, and as Aqua Girl pointed out, Cathe Lives.

 

[aqua girl]

This is where the Blender in On-Demand would be handy!

Yes, indeed! I was going to come back here & do a commercial for the blender!

 

[Kellyro77]

XTrain's Tabata workout might be something to consider as an add-on - nice thing is she's got each one chaptered out so you can just pick a particular one or two and go with it.

 

[Soapmaker]

. Now, I'm thinking I may just add 1-5 sprint intervals after a regular shorter cardio day. This actually seems more doable and has less dread factor to me I could do whatever cardio dvd (shorter 20-30 minutes) I wanted, then just add all-out intervals. No need for a warm-up and a regular cooldown as they're already incorporated, so the Sprint Intervals would only be ~3-15 minutes depending on how many were done. I'm liking that idea.

How about using the new Cardio/HIIT fusions or even Perfect 30 low impact as the base cardio workout and insert the SIT intervals at various point after you're fully warmed up. The workouts will give you active recovery segments and you can make them as long or as short as you like. That's what I do with most workouts. I either insert cardio or weights except for pure strength workouts. It makes each workout different while still getting the benefits of repetition.

The only 2 moves that get my HR up into the red zone fast enough are a long set of kettlebell swings ~65 reps and 40 reps of squat/kicks with overhead presses, one non-stop fluid move. The last move never fails. It's a bit harder to get into the red zone fast enough on the spin bike.

 

[Soapmaker]

I just read a study concluding that 2 SIT intervals are as effective as 3-5 intervals. Even more do-able.

Please define what you're looking for in "effective". I guess I'm asking what your goals are for the rotation but only if you feel like sharing.

 

[FitSaxe]

I have come across a confusing statement with regards to what Dr Stacy sims recommends and advocates for. Thanks god to AI. Here below is what she recommends. Those who truly do more than 80% of what Cathe offers in terms of workouts and information through blog know, there is very little piece of new information.

Jumping is part of plyo. In my understanding it has always been!

I notice Dr Stacy Sims is recommending a frequency of 3 instead of 2 recommended by Cathe throughout her blog.

My point on this post is not to defend Cathe here!!! There has been a "confusion" as to jump being part of plyometric or not. It is about sharing the correct information and convictions. Should my conviction/belief not be yours, please disregard!



Dr. Stacy Sims recommends 3–10 minutes of plyometric jump training 2–3 times a week to improve bone density, power, and metabolic health, particularly for women in peri/post-menopause. Key exercises include low-impact hops, skipping, and box jumps, focusing on controlled, "soft" landings to stimulate bone growth.
Dr Stacy Sims +4
Key Principles of Dr. Sims' Jump Training:

• Purpose: Combat age-related decline in bone mineral density, increase power, and boost metabolic health, especially for those in menopause.
• Frequency/Duration: 3–5 minutes per day, 2–3 times per week, focusing on consistent impact.
• Technique: Prioritize high-quality, controlled landings (toe-to-heel) rather than maximum height to prevent injuries and maximize bone stimulation.
• Modifications: Exercises can be scaled to fit fitness levels, including skipping, hopping, and using the OSTEO-GAINS app for structured routines.
  Dr Stacy Sims +5

Recommended Exercises:

• Low-Level Jumps: Small, consistent hops (forward, back, side-to-side).
• Box Jumps/Step-Downs: Jumping off a box or performing step-down, controlled landings.
• Skipping/Jump Rope: High-intensity, short-duration skipping as a warm-up or workout.
• Plyo Push-ups: Wall or floor push-ups with a slight explosion off the surface.
• Medicine Ball Slams: Lifting and slamming a weighted ball for explosive power.
  Facebook +3