4DS Only Rotation

[dr.mel_PT]

Is there a rotation using 4DS only but also incorporating the premixes? I found Cathe's straight 4DS rotation on here, but it was just using one full workout after another. I wanted to take advantage of the premixes and mix things up every so often. If someone knows of one or has made one up on their own, could you please post? TIA!!!!

 

[dr.mel_PT]

Ignore me...I see there is one 2 posts down in the P90X thread. Sorry!!!!!!!!! Still too early for me

 

[shannoncorrin]

I would like to know

I would like to know this too. I just did a bootcamp circut premix for the first time and loved it. I did the total body premix last week. It was really long but really good.

 

[dr.mel_PT]

Deanie posted this in the Cathe P90X thread; it's a P90X-ish workout using 4DS. Hope this helps!

weeks 1-3
chest and back and KB abs
cardio only LIS/HIS
bi and tri (and tack on shoulders) and KB abs
yoga of choice
legs only premix and KB abs
cardio only KB/BC
off

weeks 4,8,13
pilates (not cathe)
stretch max - any 2 segments
cardio kicks
stretch max - any 2 segments
pilates
yoga

weeks 5-7:
using the 4DS premixes:
chest, shoulders, tricep premix and LIS abs
cardio only LIS/HIS
back and bi premix and LIS abs
yoga of choice
legs only premix and LIS abs
cardio only KB/BC
off

weeks 9&11: same as weeks 1-3
weeks 10&12: same as weeks 5-7

The only thing that isn't appealing is that there is a lot of repetition, being that you do the same workout for 3 weeks at a time. I have ADD when it comes to workouts and get bored easily. I'd like to see a more diverse rotation using 4DS as the core and throwing in some other Cathe cardios plus making the most of the awesome premixes available in the 4DS series. I tried creating my own rotation doing this and am in week 2 so far; if I can get through it I will glady post!