TarHeelMom
Cathlete
[font size="1" color="#FF0000"]LAST EDITED ON Apr-20-01 AT 10:31AM (Est)[/font][p]Hi folks!
First, thanks to all of your for your friendly e-mails. I've sent out almost 75 copies of the Cathe Forums Rotations, and they've gone to all corners of the US, England, Germany, Finland, Canada, Saudi Arabia, Australia and other countries. I want to tell you good people at SNM (including our perky little leader) again how amazing it is that you've created this community.
For those of you who've gotten the Rotations document already, here is one more great one, courtesy of Josie ([email protected]) -- This is Cathe's 16-week Weight Loss Rotation, just in time for bathing suit weather. :-jumpy I missed this one in my search. It's now been added to the master document. To paste it into your existing Rotations document, insert a page break after the last rotation, cut'n paste this rotation and format it any way you like.
Last, please send me any new ideas for fresh rotations, and your reviews of those in the Rotations document I sent out. I'll keep a summary of the reviews for us and will post those periodically, so maybe we can collectively figure out which ones seem to work well for different needs, body types, etc.
Enjoy!
From Sunny but Yellow Atlanta,
Pollen and Claritin Capital of the Western World,
Kathy S.
Cathe’s Sixteen-Week Maximum Weight Loss Rotation
Cathe’s Notes: "I think in addition to using my tapes, it’s important to cross train with a variety of activities to get the most out of any rotation. Try this four week rotation (4 times in a row, totaling 16 weeks) along with the cleanest and healthiest eating plan you think you can stick to.
Remember to eat enough nutritious calories to support your activity level or else you will slow your metabolism down. Good luck and have fun!"
WEEK ONE:
Mon.....Cardio Kicks
Tues....PS BBA plus a 30 minute walk/run interval program. (A seven minute walking warm up followed by seven/four minutes cycles where you run for 3 minutes and walk for one minute). Then cool down and stretch.
Wed.....Power Max
Thurs...Interval Max
Fri.....Off
Sat.....PS SL&A
Sun.....PS CST Plus the cardio portion of Xpress Step & Intervals.
WEEK TWO:
Mon: MIC
Tues: MIS
Wed: Off
Thurs: Step Fit
Fri: MIS
Sat: A 40 minute walk run workout. Aim to run more than walk. Then cool down and stretch.
Sun: Circuit Max
WEEK THREE:
The Cross Train Express series in the order of your choice. But separate the Power Circuit video from the Leaner Legs video. Seventh day is OFF.
WEEK FOUR:
Mon: Biking for 45 minutes (if you are including some hills, then 35 minutes). Cool Down and strecth.
Tues: Step Works
Wed: PS BBA plus a 30 minute interval run/walk workout.
Thurs: PS CST Plus the same bike routine as Monday.
Fri: PS L/A
Sat: OFF
Sun: Body Max
First, thanks to all of your for your friendly e-mails. I've sent out almost 75 copies of the Cathe Forums Rotations, and they've gone to all corners of the US, England, Germany, Finland, Canada, Saudi Arabia, Australia and other countries. I want to tell you good people at SNM (including our perky little leader) again how amazing it is that you've created this community.
For those of you who've gotten the Rotations document already, here is one more great one, courtesy of Josie ([email protected]) -- This is Cathe's 16-week Weight Loss Rotation, just in time for bathing suit weather. :-jumpy I missed this one in my search. It's now been added to the master document. To paste it into your existing Rotations document, insert a page break after the last rotation, cut'n paste this rotation and format it any way you like.
Last, please send me any new ideas for fresh rotations, and your reviews of those in the Rotations document I sent out. I'll keep a summary of the reviews for us and will post those periodically, so maybe we can collectively figure out which ones seem to work well for different needs, body types, etc.
Enjoy!
From Sunny but Yellow Atlanta,
Pollen and Claritin Capital of the Western World,
Kathy S.
Cathe’s Sixteen-Week Maximum Weight Loss Rotation
Cathe’s Notes: "I think in addition to using my tapes, it’s important to cross train with a variety of activities to get the most out of any rotation. Try this four week rotation (4 times in a row, totaling 16 weeks) along with the cleanest and healthiest eating plan you think you can stick to.
Remember to eat enough nutritious calories to support your activity level or else you will slow your metabolism down. Good luck and have fun!"
WEEK ONE:
Mon.....Cardio Kicks
Tues....PS BBA plus a 30 minute walk/run interval program. (A seven minute walking warm up followed by seven/four minutes cycles where you run for 3 minutes and walk for one minute). Then cool down and stretch.
Wed.....Power Max
Thurs...Interval Max
Fri.....Off
Sat.....PS SL&A
Sun.....PS CST Plus the cardio portion of Xpress Step & Intervals.
WEEK TWO:
Mon: MIC
Tues: MIS
Wed: Off
Thurs: Step Fit
Fri: MIS
Sat: A 40 minute walk run workout. Aim to run more than walk. Then cool down and stretch.
Sun: Circuit Max
WEEK THREE:
The Cross Train Express series in the order of your choice. But separate the Power Circuit video from the Leaner Legs video. Seventh day is OFF.
WEEK FOUR:
Mon: Biking for 45 minutes (if you are including some hills, then 35 minutes). Cool Down and strecth.
Tues: Step Works
Wed: PS BBA plus a 30 minute interval run/walk workout.
Thurs: PS CST Plus the same bike routine as Monday.
Fri: PS L/A
Sat: OFF
Sun: Body Max
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