slenamond said:
I am going on a cruise in 12 weeks. I have not followed a rotation in a LONG time.
Please suggest a good rotation for tightening up. Especially in the butt and thigh area. I am only about 5 pounds from where I want to be weight wise.
I just have SO much information that I don't know what to do? Too many choices...
I am a 5"1' pear shaped 40 year old if that matters. Oh, and I have all of Cathe's stuff including STS.
PLEASE HELP!
Hi - The following has worked for me in a pinch. I got great results, dropping weight and inches and also showing great muscle definition. It's actually based on a MF Hers rotation, adapted to use Cathe's workouts. Also I don't know the disc #s for STS offhand, but can update later if you are interested. Lastly, this rotation is not for a beginner or someone who has been on a hiatus from working out. The duration of each wo ranges from 30 - 90 min. For best results, keep your eats clean. If you're not sure what that is, Tosca Reno's Stripped (less restricted) or Recharged (more restricted) eating plans offer good sample menus.
Week 1
Sun - Meso2W1, Both Upper Body discs (exclude deadlifts & warm up of second disc)
Mon - Meso2W1, Legs (squat rack) + B&G Straight Leg Series (floor work)
Tues - Hiit 40/20 (I do this on an elliptical, but you can use Cathe of course) + Ab work of choice
Wed - HR Upper Body Premix
Thurs - HR Lower Body Premix
Fri - 60 min steady state cardio (again I did this on an elliptical)
Sat - Rest
Week 2
Sun - Meso2W2, Both Upper Body discs (exclude deadlifts & warm up of second disc)
Mon - Meso2W2, Legs (squat rack) + LBB (floor work & leg drills)
Tues - Hiit 40/20 (I do this on an elliptical, but you can use Cathe of course) + Ab work of choice
Wed - STS TB Upper Body Premix
Thurs - STS TB Lower Body Premix
Fri - 60 min steady state cardio (again I did this on an elliptical)
Sat - Rest
Week 3
Sun - Meso2W3, Both Upper Body discs (exclude deadlifts & warm up of second disc)
Mon - Meso2W3, Legs (squat rack) + GS Legs (floor work)
Tues - Hiit 40/20 (I do this on an elliptical, but you can use Cathe of course) + Ab work of choice
Wed - ME Upper Body Premix
Thurs - ME Lower Body Premix
Fri - 60 min steady state cardio (again I did this on an elliptical)
Sat - Rest
Week 4
Sun - Meso2W4, Both Upper Body discs (exclude deadlifts & warm up of second disc)
Mon - Meso2W4, Legs (squat rack) + Kickmax leg drills
Tues - Hiit 40/20 (I do this on an elliptical, but you can use Cathe of course) + Ab work of choice
Wed - MM Upper Body Premix
Thurs - MM Lower Body Premix
Fri - 60 min steady state cardio (again I did this on an elliptical)
Sat - Rest
Sounds like you don't have much to change and with 12 weeks to do it, you should have no problem, especially if your eating is clean. I am also a HUGE fan of FitnessFreak's Get Ready For Summer rotations for slimming down. You can find them in this forum.
Good luck!
). Anyway, I got to thinking and I think following this up with a Get Ready for Summer rotation would be great. They burn lots of fat while still toning. My favorites are from 2007 (