advice on what rotation to do next

Melclear

Melclear

Cathlete
Hi everyone -

I'm hoping I can pick your educated brains about what to do next. I've been doing Cathe exclusively for a year, and have lost 27 pounds and picked up a lot of muscle. But I'm still chunky (some is genetics I know, but there is still fat left to lose) and you can't really see the muscle under the chunk. My eventual goal is to stop being chunky (ha ha!)and have defined muscles.

A few months ago, I did FitnessFreak's 1-body part a day rotation and that made a huge difference in the shape of my upper body (improved posture, shoulders out, chest back, etc -- thanks FitnessFreak!). Then I did Cathe's Jan 06 rotation (90 minutes of cardio and circuits), followed by one of her all-circuit rotation, which helped me break through a weight loss plateau. So this month, I've been following Cathe's weight loss/legs and glutes rotation -- I can't say it's making any difference, but I'm only in the 3rd week.

So now I'm trying to figure out what to do next. I'm trying to shake things up each month to keep my body guessing. Does that mean I should do another strength rotation? Or should I go back to circuits because that actually worked? Will it work as well if I keep doing it or do I need to throw in a strength rotation every now and then?

Any advice would be greatly appreciated. I really want to keep making progress. Thanks!
 
Hi melclear.

Why not try Fitness Freak's Circuit Mix Rotation or Advanced Endurance rotations? They are both circuit rotations (major calorie burners). I've done both and they are fantastic. Here they are:

Circuit Mix Rotation:
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=5362&mesg_id=5362&page=

Endurance Rotation Using Some Premixes - Advanced:
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=4341&mesg_id=4341&page=

I also did Cathe's Upper Body Bliss rotation (October '05). I did this after doing Cathe's June Rock Bottoms Rotation.

Doing more strength work actually helps me but every so often I like to do an endurance rotation with plenty of cardio.

Marcy
 
Thanks, Marcy. These look interesting, and I may try the Circuit Mix rotation. But I'm missing a few workouts, and was hoping you (or someone else) could recommend subs. I don't have the Viper, Gauntlet, or IMAX Extreme (I don't have the compilation DVD's, although I have most of the others). Can I just sub some other tough circuit, like HSCh or a homemade IMAX circuit (add weights after every interval, or after every 3 intervals)?

Mel
 
Hey Mel. Do you have IMAX 2/Cardio & Weights and Boot Camp/Muscle Endurance? The Viper, Gauntlet and IMAX Xtreme are combos of all these workouts. You could use HSC or HSTA. IMAX Xtreme has the most cardio (mostly IMAX 2 and a few compound exercises from Cardio & Weights). If you have BC/ME, you could use the bonus workout from that.

Marcy
 
Hi Marcy,

I wanted to also thank you for these links, I'm trying to choose a new rotation as well and I think the Circuit Mix may be the ticket. I also posted in the DVD? forum, but basically, I'd like to lose between 5 - 10 pounds and am not sure what type of rotation would be best for that goal. Tracy posted there that a circuit rotation always works well for her when trying for weight loss. Is that your experience as well? I am not so worried about muscle gain or definition, I feel it's under this little bit of weight I'd like to lose. For that reason, I am willing to do muscle maintenance. But do you think the circuits with Weight workouts help in the overall weightloss goal? I'm pretty new to sticking to a rotation so I don't know how my body will react, to be honest. But I definitely feel I'll be more motivated to workout knowing ahead of time what's on the agenda for the next day.

Any input would be so appreciated (and I hope you don't mind me piggybacking on your post, Mel!!)

Thanks,
Tricia
 
Hi Tricia -

I don't mind at all! And I'll tell you from my own experience that circuit workouts have definitely helped me drop a few pounds. I'm including a link to one of Cathe's circuit rotations that helped me a lot:

Feb ’04 – Cardio & Weights
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=865&mesg_id=865&page=2

I did add in extra cardio on some of the days off (usually 2 per week, but sometimes only 1).

I'll be starting a circuit rotation after next week (probably the first one that Marcy posted) so let me know if you want to try a check-in. I've never done one before but it might be fun! In any event, good luck!

Mel
 
Hi Tricia. The circuit rotations definitely helped me lose a few pounds. I really enjoyed FitnessFreak's Circuit Mix rotation and her Endurance rotation. She inspired me to make up one of my own also with circuits. I'll try and post it later. Good luck.

Marcy
 
Hi Tricia. Here's my rotation. For weeks 1 and 3, I did two circuits and a full body and for weeks 2 and 4, I did splits. I go dancing on Thursday nights, so I usually like to do a stretch workout on Fridays. I also tried to do core 3-4 times a week. Hope you like it.

Week 1

Mon: HCE Interval Circuit
Tues: Rhythmic Step & PS Abs
Wed: HSTA
Thur: IMAX 3 and ME Abs
Fri: Reach or Stretch Max
Sat: Muscle Max
Sun: Rest/Yoga

Week 2

Mon: Low Max
Tues: GS Chest & Triceps and Core Max 2
Wed: IMAX 2
Thur: GS Back, Shoulders & Biceps and SJP Abs
Fri: Legs & Glutes and Stretch Max 1
Sat: KPC
Sun: Rest/Yoga

Week 3

Mon: Boot Camp
Tues: HCE Hi/Lo Intervals
Wed: Step, Jump & Pump
Thur: Kick Max Low Impact Premix and Core Max 1
Fri: Step Blast/Stretch Max 2
Sat: Supersets
Sun: Rest/Yoga

Week 4

Mon: IMAX 1
Tues: Pyramid Upper Body
Wed: Pyramid Lower Body
Thur: KPC
Fri: Push/Pull and Stretch Max 3
Sat: Maximum Intensity Cardio
Sun: Rest/Yoga

Marcy
 
Hi Marcy,

This rotation looks really good - I like mixing up total body and split routines. That way you don't feel like you're neglecting either type! I think I'll try to incorporate this for my October routine.

Thanks again!
Tricia
 
I just happen to be doing one of Cathe's older rotations this month, and it is a mix of circuit work on the front and back ends, with some hard core weight training in the middle (10 straight days). It is her #1347, "July Rotation/ High Intensity" rotation.

http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=1347&mesg_id=1347&page=2

As I go through this I am amazed by how dastardly this rotation is, in a good way! ;-) For instance, on week 3 Monday you do Leaner Legs, which has 4 sets of barbell quarter dead lifts in it and an abs section, followed by Slow and Heavy Back, which has ANOTHER 3 sets of quarter dead lifts in it (dumbells with heavier weight this time) and then another 7 minutes from Ab Hits! As fried as your legs are, you have to turn around with only 1 day off of leg work and do Legs and Glutes on Wednesday. I can really feel the benefits (especially after an epsom soak...) :D

I highly recommend this rotation if you are looking to shake things up and burn some serious calories.
 
Thank You Marcy!!

Marcy

I'm loving this rotation and I just had to say thanks! I didn't get to do alot of the hardcore workouts when they came out because I'd just had my twins and ever since, I've picked ones I'm more familiar with. This rotation is showing me some new favorites, as well as some Cathe's evil mixes - Hardcore Extreme Intervals - yowzah!!

Thank You, Thank You, Thank You!!
Tricia
 
RE: Thank You Marcy!!

Your welcome, Tricia. I'm glad you like it. It's my first rotation that I made up so that makes me feel good.

Marcy
 
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