Anyone want to do Cathe's July '05 rotation with me?

FiddleFit

FiddleFit

Cathlete
I'm thinking of doing Cathe's July '05 rotation, possibly starting on Monday (but I'm flexible). I know Dana was saying she's interested in it. Anyone else?

I plan on modifying quite a bit. For example, I will be substituting either steady state, 30 min cardios, or half of LowMax, for the interval workouts and the runs.

I've pasted her rotation here:

"Hi Everyone! July and August are heavy vacation months and therefore it becomes quite difficult to devote a lot of time to our fitness workouts. Therefore this month I have made weekly, total body, express workouts to keep you fit while continue to enjoy all your summer festivities.

WEEK ONE:

Mon: The Pump and Jump portion of the Step, Jump, and Pump workout.

Tues: The Step only portion of Step Jump and Pump plus the abs and stretch at the end of the SJP workout.

Wed: 30 minute interval run plus 200 walking lunges, 60 push ups (6 sets of 10), and 8 minutes of Ab Hits.

Thurs: CTX Power Circuit (cardio only)

Fri: Imax 2 (Warm up and first 5 intervals) and Abs from KPC

Sat: Off

Sun: Off



WEEK TWO:

Mon: Push Pull

Tues: CTX Step Interval cardio only

Wed: Push Pull

Thurs: CTX 10:10:10 cardio only

Fri: CTX Kickbox (cardio and abs portion/NO biceps)

Sat: 30 minute cardio of choice

Sun: off


WEEK THREE:

Mon: Leaner Legs

Tues: Imax 3 (warm up and 1st 5 intervals) 10 minutes abs from AB HITS

Tues: CTX Upper Body

Wed: Segment one and two of Body Max

Thurs: 30 minute cardio of choice

Fri: Imax 1 (warm up and 1st 5 intervals)

Sat: OFF

Sun: OFF


WEEK FOUR:

Mon: MIC (floor cardio only) 5 min Abs of choice

Tues: Pyramid Lower Body

Wed: MIC (step portion only) Abs from KPC

Thurs: Body Fusion Workout (on Basic Step DVD)

Fri: CTX All Step (cardio only)

Sat: Super Sets

Sun: Off

Enjoy!"

Sandra
 
Sandra I'm game but I don't have the following workouts:

CTX
Body Max (is that on CTX??)
MIC
Body Fusion

What would be some good substitutions for those workouts?

I'm also not going to run - I will substitute with either walking or the elliptical.

I would like to start on Monday as well. I need to try to stick with something.
 
Yay! I'm glad to have a buddy! Any other takers?

I took DD to the park to play with a friend, and used it as an opportunity to go through the rotation and plan my substitutions.

Substitutions for the workouts you mentioned:

CTX SERIES:
"Power Circuit" alternates cardio segments of kickboxing, hi/lo, and step with leg weights. You could do an elliptical workout that consists of 5 minutes of elliptical work circuited with:
* 32 barbell squats
* 32 barbell plie squat
* barbell static lunges (16 per leg)
* front lunges holding dumbells (16 per leg)
* rear lunges holding dumbells (16 per leg)
* dumbell static lunges (16 per leg)

"Step and Intervals" does 18 minutes of warm up and steady state step aerobics, followed by 3 interval segments. You could substitute any 30 min step cardio of your choice, at whatever intensity is comfortable for you.

"10-10-10" is a 30 minute version of Circuit Max, without weight work. 10 mins of kickbox followed by 10 mins of hi/lo, followed by 10 mins of step. Substitute with a 30 minute cardio of your choice. Since I'm not doing Cathe's hi/lo and earlier kickboxing workouts anymore, I intend to substitute a Christie Taylor steady-state step workout (Totally Cool Step).

"Kickbox" is 30 minutes of cardio kickboxing; very much a shortened version of Cardio Kicks. Substitute any 30 mins of kickboxing you prefer. I intend to do the KPC intermediate and high intensity drills (modifying some of the intensity drills).

"All Step" is 30 minutes of steady state stepping. Substitute with 30 minutes of step of your choice.

"Leaner Legs" is a 33 minute lower body workout followed by a 10 minute ab segment. Legs and Glutes, or some premix of that workout, would be a great substitution.

"Upper Body" premix is a 50 minute upper body workout. Great substitutions would be Power Hour or Muscle Endurance upper body premixes. However, any upper body workout that you enjoy would suffice.

BODY MAX is not on the CTX series, but is a 90 minute workout that consists of 3 parts:
* 30 minutes of intense, steady state stepping (sub a step cardio of your choice)
* 30 minutes of step intervals circuited with lower body weight work. A perfect substitution is the suggestion I made above for the Power Circuit workout.
* 30 minutes of upper body weights and abs. Substitute an upper body workout of your choice.

MAXIMUM INTENSITY CARDIO is pure cardio: 30 minutes of hi/lo followed by 30 minutes of intense stepping. For the hi/lo portion (which is very intense!) I intend to substitute some Christie Taylor hi/lo (much more pleasant). For the step portion just pick a 30 minute step workout of your choice.

BODY FUSION is a slightly easier version of Cardio and Weights, which is my recommended substitute. These days when I do CW I take out all the impact and modify a few of the more intense moves, and it's doable.

On the first Monday Cathe has the Pump and Jump portion of SJP. Since I'm not doing her hi/lo these days, I'm going to substitute the premix that circuits the step segments with the weight segments. And on Tuesday I'm going to sub the SJP step portion (since I just did it on Monday) with Step Blast combos 1 and 2.

Cheers,
Sandra
 
Wish I could but I don't have any of these. Do you want to do another rotation? I have:

KPC
L&G
PUB
PLB
ME
MM
GSL
Basic Step
KM
AB Hits
 
Hi Julie. We would love for you to join us. You can always substitute with what you have. Let me see if I can help. Hopefully Sandra will see this and she can advise you on what to sub for step. I tried to come up with something for you but I know that I really over did adding in Basic Step. I'm sure you could do whatever type of cardio you want. I know that if I'm feeling too tired to do a DVD for cardio I"m going to walk or get on the elliptical. I hope that you decide to join us! :)

OK, here is my attempt at modifying it for you with what you've got: Let me know what you think.

Week 1: you could do
Mon: your choice of cardio
Tues: Basic Step and an ab segement from Ab Hits
Wed: 30 min run (or walk), 200 walking lunges, 60 minutes and your choice of abhits
Thurs: your choice of cardio
Fri: Basic Step and abs from KPC
Sat: off
Sun: off

Week 2:
Mon: MM or ME
Tues: Basic Step
Wed: MM or ME
Thurs: cardio of your choice
Fri: KM (no blasts) and abs of your choice
Sat: 30 min cardio - your choice
Sun: Rest

Week 3:
Mon: GS legs or L&G or PLB
Tues: Basic Step
Wed: Sandra suggested: 5 min elliptical (or other type of cardio) circuited with: 32 barbell squats, 32 barbell plie squats, barbell static lunges (16 per leg), front lunges holding dumbells (16 per leg); rear lunges holding dumbells (16 per leg); dumbell static lunges (16 per leg)
Thurs:30 min cardio - your choice
Fri: Basic Step
Sat: Off
Sun: Off

Week 4:
Mon: Basic Step
Tues: PLB
Wed: Basic Step
Thurs: ?????
Friday:Cardio
Sat: ME or MM
Sun: off
 
Dana, looks like you did a great job with suggestions. I'll take another look later on and see if I can offer any more.

Julie, you have very little Cathe cardios. Does most of your cardio comprise of running? Or do you do something else?

Sandra
 
That looks doable. Except the walking lunges part. It is UNBELIEVABLE hot here in St. Louis. For instance at 11:00 today it is 90F with a heat index of 102F. The high for today is projected at 97 so the heat index will be above 110F I bet. I guess I could do lunges up, then lunge back like in L&G for about 200 lunges inside - would that be basically the same thing? LOL I can't lunge very far down these days! Thanks for the help and I'll try to keep to it! :)
 
Yeah, last summer and fall/early winter I was running 2 - 3 times a week. I do like the kickboxing but step is a new thing to me. Oh I forgot to add I have Low Max as well.

I have been either jogging or walking lately - but the heat is SO unbareable here than I'm not sure if I can do either much till September - if this keeps up.
 
Yikes that is hot! Do whatever you can. Since I put BS in there so much you can sub the step premix from Low Max on some days - that's a fun workout.

Hope you can join us. I"m off to get my rotation together.
 
HI Sandra-I want to join you on this too. I don't have all of the workouts, but I have ones I can substitute. This looks like a rotation I will be able to keep up with.
-Jen
 
RE: Anyone want to do Cathe's July '05 rotation with me...

Count me in as well. This rotation will work out very well for me, since my energy level is lacking and my work schedule has been crazy at best.
 
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