4DS Rotations with Premixes

[angie_mitchell]

Does anyone have any rotations or suggestions of ways to use the 4DS premixes? I'm just trying to mix it up a bit. I'm starting week 4 of just doing the regular workouts and want to continue to do them but with a little twist. Anyone good at making these up? I'd be so grateful!

thanks,
angie

 

[LovingLife]

Hi Angie -- I'm just trying to figure out the same thing. I'm thinking what I'll do is add yoga in on the other 2 days with cardio combinations -- something like this:

M -- Higher Intensity Step/Chest & Back
T -- Cardio Kickbox/Legs & Core
W -- Lower Intensity Step Cardio only / Yoga
Th -- Bootcamp Cardio/Biceps & Triceps
F -- Lower Body weights pre-mix / Yoga
S -- Lower Intensity Step/Shoulders & Core

To use more pre-mixes, you could mix up the regular workoutss to either their Circuit premix or weights first or all upper body like this:

M -- Higher Intensity Step & All Upper Body
T -- Kickbox Weights First
W -- Double Cardio (or Cardio Power) / Yoga
Th -- Bootcamp Weights First (either BC Circuit or BC & Upper Body)
F -- Kickbox (or BC) Cardio Only / Lower Body weights pre-mix / Yoga
S -- Low Impact Circuit (or Lower Intensity Step & All Upper Body)

 

[cheval]

I like the weights first premixes. I also like mixing up the cardio. Either mixing and matching the cardio from 4DS or doing a different cardio instead of the 4DS cardio.

I'm at the tail end of my 2nd 4 week rotation. I'll take a break from 4DS for 2 weeks and then come back for thirds. I'm planning on doing a 3 day split rotation using the 4DS workouts. That way I can do weights only on 3 days and cardio on alternate days and still have a rest day.

So my rotation looks like this:
Week 1
Day 1 Back & Biceps Premix
Day 2 Cardio
Day 3 Chest, Shoulders, Triceps Premix
Day 4 Cardio
Day 5 Lower Body Weights Premix
Day 6 Cardio
Day 7 Off

Week 2
Day 1 Biceps & Triceps (from BootCamp)
Day 2 Cardio
Day 3 Chest & Back (from HIS)
Day 4 Cardio
Day 5 Legs & Shoulders (from Kbx and LIS)
Day 6 Cardio
Day 7 Off

Weeks 3 and 4 are repeats of Week 1 and 2 with different cardio.

April

 

[angie_mitchell]

Thank you to both of you for answering my question. I just wanted to mix it up a bit and I think both of these ideas will be helpful! Of course I got hit with a sinus infection this week so workouts are taking a break... ugh. Just when I get going!

Blessings!
angie

 

[LovingLife]

I'm doing the same Angie. I was 3 weeks into a Pyramids/Gymstyle rotation (alternating week) and got bursitis in my knee (makes me sound 80 years old, I know ). I'm almost able to bend my knee most of the way. It sure is making me grateful for what I can usually do!