4DS rotation???

Belinda,
I'm doing my own rotation with the 4DS, but I would say go with how you feel. If you need the rest, take it...otherwise, plug in whatever cardio you feel like doing.

My rotation, BTW, looks like this:

M: yoga or stretch
T: 4DS C&B + cardio of choice (minimum 30 min.)
W: 4DS Legs & Core + cardio of choice (minimum 30 min.)
R: cardio of choice + KM drills + wall squats (on alternating weeks, I'll do 200 walking lunges instead of the KM drills)
F: 4DS BT + cardio of choice (minimum 30 min.)
S: 4DS SCC + outdoor run
S: LL + outdoor run + pullups

I am sticking with the 4DS u/b weights but am mixing it up a bit on the legs, which I'm trying to hit hard in this rotation. For cardio, I've left myself the flexibility to be spontaneous, and I'm loving that aspect of it.

Now if only my eating could be as discipline as my exercise!

[font face="heather" font color=black size=+2]~Cathy[/font]
[font face="comic sans ms"]http://s228.photobucket.com/albums/ee296/runninteach/th_sunshine.gif
 
Hey Belinda!! How's Germany these days?!? ;) :D

I loved this rotation because there were so many "off" days that allowed me to put in some of my favorite Cathe workouts. I usually added in another cardio workout (i.e. Cardio Fusion, BM2, Step Blast, Imax2) or I would add in a circuit or lower body workout.

This rotation was SOOOOO flexible, I just LOVED it. Possibly Cathe's best rotation e.v.e.r.!!
I think I may repeat it for December!!

Allison

http://www.picturetrail.com/allisonj90
 
I started the 4DS on Saturday night. I added jogging on 2 of the off days, so I get one off day this week. Next week, I get two days off, but I'm scheduled to double up on cardio one day (in addition to the weight work that day).

I also have a long stretch segment (like Stretch Max) scheduled after one of the jogging-only days. I might add in another segment during the week if I feel like it.

April
 
>Belinda,
>I'm doing my own rotation with the 4DS, but I would say go
>with how you feel. If you need the rest, take it...otherwise,
>plug in whatever cardio you feel like doing.
>
>My rotation, BTW, looks like this:
>
>M: yoga or stretch
>T: 4DS C&B + cardio of choice (minimum 30 min.)
>W: 4DS Legs & Core + cardio of choice (minimum 30 min.)
>R: cardio of choice + KM drills + wall squats (on alternating
>weeks, I'll do 200 walking lunges instead of the KM drills)
>F: 4DS BT + cardio of choice (minimum 30 min.)
>S: 4DS SCC + outdoor run
>S: LL + outdoor run + pullups
>
>I am sticking with the 4DS u/b weights but am mixing it up a
>bit on the legs, which I'm trying to hit hard in this
>rotation. For cardio, I've left myself the flexibility to be
>spontaneous, and I'm loving that aspect of it.
>
>Now if only my eating could be as discipline as my exercise!
>
>[font face="heather" font color=black size=+2]~Cathy[/font]
>[font face="comic sans
>ms"]http://s228.photobucket.com/albums/ee296/runninteach/th_sunshine.gif



Cathy I appreciate you taking the time to respond and thanks for sharing your rotation. Your rotation looks awesome. I definitely have to copy some of your great ideas for my cardio off choice/ day off. I also like the new DVD’s and rotation!

As for my eating goes, all the Christkindlesmarkets are opening today; you know I have to have some of that good old German traditional food (No meat!) and I will have me some Gluewine too!!

Cathy you are absolutely gorgeous.

Take care,
Belinda


:)
 
>Hey Belinda!! How's Germany these days?!? ;) :D
>
> I loved this rotation because there were so many "off" days
>that allowed me to put in some of my favorite Cathe workouts.
>I usually added in another cardio workout (i.e. Cardio Fusion,
>BM2, Step Blast, Imax2) or I would add in a circuit or lower
>body workout.
>
> This rotation was SOOOOO flexible, I just LOVED it. Possibly
>Cathe's best rotation e.v.e.r.!!
> I think I may repeat it for December!!
>
>Allison
>
>http://www.picturetrail.com/allisonj90


http://www.PictureTrail.com/gid16930497

Hi Allison,

Germany is very cold right now, to cold for me. I do miss the sunshine! LOL! Grafenwoehr is a small military town. Today all the Christkindlesmarkts (Christmas Markets) all over Germany are www.nuernberg.de or www.rothenburg.de ) opening. Tomorrow I am looking forward to going to the Nuremberg Christkindlesmark.I will drink some nice Gluewine and have some good old German food! Yummy!! The Christmas Markets are really pretty!

I do miss my kids like crazy! Alesia and my son are coming on Dec.21 for two weeks. I am so excited!! Three more weeks! I talk to Alesia and my son a few times a day, which helps!!

I am glad you enjoy the 4DS rotation. Can’t wait to start week two tomorrow!

Take care,
Belinda
 
>I started the 4DS on Saturday night. I added jogging on 2 of
>the off days, so I get one off day this week. Next week, I get
>two days off, but I'm scheduled to double up on cardio one day
>(in addition to the weight work that day).
>
>I also have a long stretch segment (like Stretch Max)
>scheduled after one of the jogging-only days. I might add in
>another segment during the week if I feel like it.
>
>April


http://www.PictureTrail.com/gid1693049


Hi April,

Thanks for your input! I may add jogging to one of the cardio’s of choice/off days. On my stretch days I will add more yoga instead of SM! Looks like everybody added an extra cardio day to the off day. I was hoping to get two days off! LOL!!

Take care,
Belinda
 
Hi Belinda,

I posted an idea for a 4DS rotation on my blog here: http://fitnessfig.blogspot.com/2007/11/month-long-4-day-split-workout-rotation.html

I just added a day of jogging and another day of more easygoing cardio. If I were doing it, though, I would probably do that or just add in whatever I felt like on those free days. It's nice to have a rotation that is structured but has some flexibility like that.

[font face="comic sans ms" font color=purple]***Lainie***
My fitness blog: http://fitnessfig.blogspot.com/ http://bestsmileys.com/exercising/7.gif[/font]
 
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