5 day a week rotation

N

nrich

Cathlete
I did a search on this and did not find any good answers so here it is again.

I know you are all out there somewhere?!

I workout 5 days a week and am looking for some ideas (or rotations)on what you do if you only workout 5 days a week. For example, one or two body parts a day mixed with cardio for 2 weeks, then circuits for two weeks, then total body workouts a couple of times a week for two weeks, interval training for 2 weeks.

General ideas and rotation ideas welcome.

Thanks!
 
That is a great question and definitely something that I am interested in also. I am new to Cathe's workouts and would need an beginner/intermediate 5 days a week rotation.


Angel
 
I actually see better focus thus results from throwing in 5 day workouts every other month.
My schedule is:
M: Spin Class 40 min
T: Circuit Cathe (Hard & Long 60-85 min)
W: Spin Class 70 min
Th:Upper Body (toughie)
Fr: Lower Body (toughie)
Sat: REST & Stretch
Sun: REST & Stretch
I really like this because I don't give myself excuses ... I know if I work hard I deserve and need the 2 day rest!
Just what works for me.
 
Sounds good Traci!

I don't consider myself a beginner because I only work out 5 days. I work out hard those days. The Sat. and Sunday are working hard playing with my son.
 
Some of the fitest and most buff people I know are 5 day a weekers regularly! I totally agree its about getting the job done not just # of consecutive days.
I know alot of people feel "lost" on a day of rest... NOT ME! I work out to LIVE not live to workout.....
I also forgot to mention that the Wed Spin class (the long one) is actually an Interval Spin so that w/ Cathe Circuit are two HIIT for the week for me.
 
Sun: Upper/Run
Mon: Lower/Step Cardio
Tue: REST
Wed: Circuit
Thu: Interval Cardio
Fri: Full Body Strength Workout/Swim
Sat: REST

I usually do a yoga or strecth workout on REST days and this has worked well for me for the past 12 weeks....but if only if you can handle working out 2x/day.
 
That sounds like a great routine. I actually have been working out twice a day, I have about 30-35 minutes at lunchtime and then I workout again in the evening.

Which of Cathe's workouts do you use in this 5 day routine?

Angel
 
What about using the CTX series as produced, except drop one cardio and tack on the body part worked on that cardio to another day?
Angela:7
 
I think I am going with FitnessFreaks Rotation and keep it simple. For this month anyway.

Example:
Day 1: Total body workout
Day 2: Cardio
Day 3: Circuit workout
Day 4: Cardio
Day 5: Total body workout

I have a raised ranch no a/c. I workout in the basement. It's cool but not that cool. I'm getting a little too hot with cardio.
 
It's her latest one. Total Body/Muscle Endurance. If you scroll to the bottom she has a "general workout". I just used only 5 days of it. The idea of the general is to use workouts you have and feel like doing that fall into the category she provided.
 
I am also considering a 5-day / week rotation, I would like to take my weekends off as I already feel that I work hard doing laundry, house cleaning, grocery shopping, etc. I have written out a 4 week rotation idea for myself. I was formerly doing one or two body parts per day and cardio totalling six days per week. I feel like I would like to really ease up on my upper body workouts as I don't like the size I have gained in my arm muscles. I want more definition instead. Any feedback on my rotation idea below would be very welcomed:

Week 1
M - Imax 3 & Core Max section 1
T - Muscle Max
W - KPC
Th - Boot Camp
F - Low Max

Week 2
M - Imax 2 & Core Max 2
T - Muscle Max
W - Kick Max
Th - Boot Camp
F - Step Blast & Core Max 3

Week 3
M - Boot Camp
T - KPC
W - Muscle Max
Th - Imax 3 & Core Max 1
F - 30 min of Kickboxing cardio & Legs & Glutes DVD

Week 4
M - Boot Camp
T - Kick Max
W - Muscle Max
Th - Imax 2 & Core Max 3
F - Kick Max (bootcamp pre-mix) & PLB floorwork

Any feedback or suggestions would be appreciated. It is very likely that I will do either Ashtanga or Vinyasa yoga on either Saturday or Sunday (but not both days).

Monica
:)
 
>Week 4
>M - Boot Camp
>T - Kick Max
>W - Muscle Max
>Th - Imax 2 & Core Max 3
>F - Kick Max (bootcamp pre-mix) & PLB floorwork
>
>Any feedback or suggestions would be appreciated. It is very
>likely that I will do either Ashtanga or Vinyasa yoga on
>either Saturday or Sunday (but not both days).
>
>Monica
>:)
************************************************

OOPS! On week 4 -- on Friday, I meant to put Low Max Premix 4-7 with PLB floorwork.

Monica

:)
 
Monica,
I think this looks great. I've printed it off for when I start school. Sometimes I need to take a day or two off during the week, and it ends up causing more stress in my life to plan on working out 6 days a week. Now, I can add an extra day of working out if I feel like it but not stress b/c I didn't stick with my rotation. The only think I will do different if probably use do Imax one week, Imax 3 one week, Imax 2 one week, and maybe an HC Extreme one week. Also, when I've preordered Tracey's new workouts and they should be here by early September. I would sub in her interval step workout for an Imax and her Kickboxing/Toning workout for a little bit of extra toning on your Kickbox days. I would also sub in her abs/core workout for some or all of the CM segments. Anyway, all that to say, thanks...this gave me some great ideas.
Angela:7
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top