Attn Jillybean or anyone else who can help:

[gogigi]

This Tuesday will make 3 weeks that I've been sick and not working out. I'm not working out yet but I would like some advice on how to ease back into it. I'm a rotation kind of girl and will probably fall into doing too much too soon if I don't make a plan to stick to. Jillybean, you are the queen of rotations and I miss your ideas. Could you come up with something simple that incorporates strength and cardio and abs that would ease me back into exercise? Maybe a 4 week rotation that increases in intensity more each week? Anyone else with ideas please post and thanks!
Angela:7

 

[Bobbi]

Hi, Angela, I take it your are feeling better? The fact that you are a rotation girl is a big advantage,I think, and it's surprising how little we actually lose when we are faithful exercisers, who face illness or injury, particularly if you get a maintainance rotation going ASAP. You have given yourself great advice, easing back in with a 4 week rotation that increases in intensity. I know I would get worried and feel like I was shedding muscle mass and endurance like air from a leaky tire, bu it was not so. After a few weeks, you lose a little but as a regular exercisers, it comes back really fast.

I stuck with yoga when my feet were acting up and decided to use premixes and timesavers to cover all the bases when I revamped my program. They are a great way to get started. Happily, as I discovered they were a good place to start, I also realized they felt rather easy to do and more importantly, the feeling that I could do more was there from the start.

Listen to your body! Work up a good sweat without going all out the first few times and I would hazard to guess you'll be adding cardio minutes and pounds very quickly. Make sure you rest and eat well too.

I have been using Hardcore. I did Low Max, Kick Max,and High Step Challenge to start, pulling out light to moderate weights (my heavy was 12 #) and keeping my barbells at 25 and 30# (I like to use two) and I did just fine. I was a little sore but in a good way and upped for the next session. I added HCX Interval and Circuits, which I loved and did Imax3 in it's entirety next week, blowing off the idea I should use a premix that split the workout up. I made a few impact modifications, but all in all, it was fun and not too difficult. My daughter has been in the high school musical and the past few months my yoga schedule was pathetic but apparently enough to maintain. The arrival of Hardcore was timely and I felt no detraining effects. You know exactly what's right for you. I know I am repeating yself to say listen to your body but it will tell you just what you need. Write down where you intend to start and where you want to end up and follow it. You go, girl!

Bobbi


Tell me, what is it you plan to do with your one wild and precious life? - Mary Oliver

 

[Aquajock]

Hi, Gogigi! I second your emotion to ease back into it, especially after a 3-week forced hiatus.

You haven't posted which DVDs or vids you have, so I'll just shoot blind here:

Week 1:

Timesaver DVD as produced, performing one complete workout each day; on day #6 perform one of the Timesaver warm-ups, and then Core Max #1 (incorporating all rests) and a Stretch Max of choice;

Week 2:

CTX as produced, performing one complete workout each day

Week 3:

Circuit week: Cardio+Weights, Circuit Max (staying grounded if you prefer on propulsion or high-impact moves), I-Max Extreme and/or The Viper from "Terminator", again staying grounded on propulsion moves, High Step Challenge and/or High Step Training; KPC+Legs-Glutes premix (I know there are plenty of premixes fusing the two on that DVD). Be creative with circuit work. You can also do any of my patented Mish-Moshes for leg circuit workouts. Perform 4 ab routines of choice that week, at least two of which incorporate planks, a least one of which incorporates the stability ball, and make sure you get a good blend of crossover-crunch and same-side crunch oblique work.

Week 4: Return To Hard Core
I posted a 4-week Hard Core "Faux-CTX" rotation on the Rotation forum; you may find the rotations for Week 1 ("Induction") and Week 2 ("Crescendo") helpful as an increased ease-back-in format, or indeed you may feel better enough by then to do the entire 4-week deal.

Glad you're feeling better. I myself have almost completely ungimped myself after weirding out my foot; I had to do Low Max until it was almost burned into the TV tube, coupled with about a million hours of aqua jogging. Feels so good to be back on the hoof, but this week for me will be Ease-In-Time as well.

HTH -

A-Jock

 

[gogigi]

Great...thanks...good ideas. I don't have Timesaver so I may do CTX for two weeks. I don't know why I didn't think of that. CTX will be perfect. I'm not all the way there...just couldn't help but start to think about how I will ease back into exercise. I'm about to go nuts w/out any exercise!!! I still have a hacking cough and I'm quite stuffy in the morning. I may have to go to the doctor yet, but there were so many viral infections going around school. I'm off this week so I hope to make a 100% recovery. Thanks again for the ideas guys!
Angela:7