4 D split rotation

[shannoncorrin]

Im sort of new to the whole rotation thing. I've been doing Cathe workouts for about a year, after getting tired of the Firm. I've done the 6.5 month STS rotation and the 3.5 month STS rotation. Ive slowly started building up my Cathe Library now, and Im ready to try other rotations. I have the 4Day split series and LOVE it. Im looking for a rotation that utilizes that. I wasnt sure if that series was meant to be repeated over and over again, or how to use it. My library isnt huge, and I've noticed a lot of the rotations require a ton more workouts, but this is what I have:

4 Day Split
Cross train Xpress
Imax 2 + Cardio and weights
Step Pump and Jump + Step Blast
Bootcamp + Muscle endurance
Low Max
Drill Max
Body Max 2
Low Impact Circuit
STS
Shock cardio

Any help on helping me find a rotation that utilizes 4 Day split and maybe a few other videos that I have would be greatly appreciated. I was thinking I could probably sub some videos with ones that I have. Thank you!
Shannon

 

[bethj]

This is Cathe's 4 Day split official rotation:

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 . 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.

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