Adri, I need a rotation, can you help me?

janiejoey

janiejoey

Cathlete
Hi Adri,

If you will, and if you have the time, (I know you are very busy) could you, would you help me with a September rotation?

I like to work out six days a week, with one day resting.

I'm between intermeditate and just starting advance work. I have everyone of Cathe's workouts. I'm trying to lose 10 pounds, and want to gain more muscle also. I'm retired (a young 55) and have time to do a great routine. I would like to see cardio, weight training, circut training and an enurance workout within a week span. Hope this helps in creating a rotation for me.

This is my current schedule.

Day 1 Cardio
Day 2 Full body weights
Day 3 Cardio
Day 4 Circut Training
Day 5 Cardio
Day 6 Full body Endurance
Day 7 Rest

Thank you Adri in advance, for your expertise,

Janie

"If you can't say anything nice about someone, then don't say anything at all."
-My mother, Mary Cooper-
 
Hey Janie!
First of all, I just wanna say thanks for asking ME to help you with a rotation. Most of the time people ask FitnessFreak or Imafitnessfreak but don't get me wrong, they're GREAT at making rotations, but it's nice that you asked me:) Thanks! Ok, I'll stop blabbing:7.

Ok, heres your September Rotation. You will work no more than 2 muscles (unless its a "Total Body Workout" day) a day mixed in with cardio. Here ya go!:

WEEK 1 (focus on good cardio and more muscle building work)

MONDAY- Cardio & Weights entire workout + MM abs + segement 2 Stretch Max.

TUESDAY- GS Biceps + PS Biceps + Kick Max Leg conditioning drills + segement 2 Stretch Max

WEDNESDAY- IMAX 2 (skip ending stretch) + S&H Triceps + MM triceps (repeat MM triceps 2 times). When finished all this, then do the IMAX 2 stretch.

THURSDAY- GS Back + PS Back + PUB Chest 2times through (PUB chest only 2 times) + segement 2 Core Max

FRIDAY- Legs & Glutes entire workout + GS Legs floorwork only + MM shoulders + GS shouders. OPTIONAL: Segement 3 Stretch Max

SATURDAY- You can either do a 35-40 mintute jog either on treadmill or outdoors or you can do your favorite step workout. I suggest maybe IMAX 1 or Step Blast for a good cardio workout but any is good.

SUNDAY- OFF (OPTIONAL: Segement 3 Stretch Max)


WEEK 2 (focus more on cardio for wieght loss and Muscle Endurance & some muscle building exercises)

MONDAY- Boot Camp (skip stretch) + ME Biceps + 15 or 20 minutes from Ab Hits (depending how you feel) Then add the BC stretch when you are finished.

TUESDAY- 40 minute jog or IMAX 3 + S&H shoulders + ME triceps 2 times through (triceps only) + Segement 3 Stretch Max.

WEDNESDAY- Power Hour entire workout (but skip shoulder & tricep work since you worked them yesturday) + KPC ab work (take a break from cardio today, you worked hard}( }()

THURDAY- MIC step aerobics only + 35 minute steady walk(or you can do the entire workout and no walk or you can do everything}( )give your muscles a break today, they worked hard}( }(

FIRDAY- HSC entire workout + ME chest & back 2 times through (not the HSC just the chest & back) + 15 or 20 minutes of Ab Hits + Segement 3 Stretch Max.

SATURDAY- OFF (Optional: Segement 2 Stretch Max)

SUNDAY- Supersets entire workout + PLB (wieght training only) + 200 sit-ups. 30 minute moderate pace walk either on treadmill or outdoors. Total Body Stretching Segement 3 (to give you variety)

WEEK 3 (Focus back on muscle buidling + cario)

MONDAY- KPC entire workout + GS back and S&H chest + 3 sets of 20 push- ups on your own (either on toes or knees or a mix of both. Do your best;-))

TUESDAY- Pure Strength Legs + Abs (whole thing but just skip the leg floor work) + S&H Legs + 100 sit-ups.

WEDNESDAY- MIS Biceps & Triceps + MM biceps + 3 sets of 25 dips either on edge of coffee table or step. Also do a 30 minute moderate pace walk on treadmill or outdoors.

THURSDAY- Cardio Kicks warm-up & choreography + PUB shoulders & MM shoulders. Then do Cardio Kicks ending stretch.

FIRDAY- OFF (OPTIONAL: Any segement from Total Body Stretching)

SATURDAY- Low Max + segement 3 Core Max

SUNDAY- Body Max Step and circuit intervals only + SJP Hi/lo & wieghts + abs & planks + stretch.

With the rest of the days left, just go back to Week 1 and go through from there for the rest of September. I hope its not too much work and I hope you like it. Since you said you had time for a GOOD workout, I kind of too advantage of it:+ Tee hee! And also thanks for letting me make a rotation for you!

Keep me posted on your progress & Good Luck!

~Adri;-)
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Adri,

This looks like a perfect workout for me. Thank you very much for spending time on this. I will make sure to let you know the progress I make.

By the way, did any more scoops (page 2 in open discussion) jump out at you? That was a great story. LOL

Janie

"If you can't say anything nice about someone, then don't say anything at all."
-My mother, Mary Cooper-
 
Adri,

Remember your story about the protein scoop thing a ma jig to put into your coffee in the morning? That one. Just remember you are an OK person.

Janie

"If you can't say anything nice about someone, then don't say anything at all."
-My mother, Mary Cooper-
 
I don't see anything on page 2. What is the subject. Who said I was an OK person. I don't get it. Sorry this is a lot, I just don't understand.

~Adri
 
Adri, I pasted this for you to help jog your memory.

#328010, "Something really stupid happened this morning, just wan..."

Hey Guys,
Something really stupid happened to me this morning and I just wanted to share it with you all. When I was making my breakfast and pouring my coffee, I always put a scoop of Designer Whey Protein Powder in it. Well, the container it comes in is fairly large (maybe medium size) and when I go into it w/ my tbsp, I always hit this "stump" in it. I always assumed it was just the end o the powder, and haveta buy a new one. Well, this morning, I hit it funny and it moved. So moved my tbsp into it and lifted it up. And guess what it was....

IT WAS THE SCOOP IT COMES WITH!!!!! . All along I was using a tbsp for a serving and that wasn't even qutie half that serving size! Wow how stupid am I. And how long was I using this powder!!!! Just wanted to share with you

~Adri
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Hope this helps. This is you isn't it? Scoop of protein in your coffee? This was a great story. Enough already, have a great evening.

Janie

"If you can't say anything nice about someone, then don't say anything at all."
-My mother, Mary Cooper-
 
OOOOOOOOOOOOOOOOOOOOOH. That one, I was looking through everything I wrote and couldn't find it. Sorry I was a pain, but thanks for explaining. I guess it was REALLY late last night:p

Have a Good Day!

~Adri;-)
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