Basic/Intermediate/Advanced 12 Week Rotation

F

Fitnessfreak366

Cathlete
I made this rotation up for a forum member requesting that she needed a 12 week training program to give her strength and endurance gains.

The first four weeks are very basic total body workouts with cardio. The second four weeks brings you slowly to a more intermediate type rotation and then the third four weeks has you doing a true split rotation with advanced workouts. By this time you should be able to do most of the workouts in their entirety. If not, modify as much as you need to but make sure you push yourself as well. If you don't challenge yourself to go farther with each workout, you are just wasting your time.

So here is the rotation. Hope you enjoy it. It was tough to make up but fun at the same time.

WEEK 1
Day 1: Body Fusion
Day 2: Basic Step
Day 3: Power Hour
Day 4: Rest or any stretch workout
Day 5: C&W step only premix and abs from C&W
Day 6: Total Body Sculpting
Day 7: Low Impact Step

WEEK 2
Day 1: Rest or any stretch workout
Day 2: Muscle Endurance
Day 3: Step Blast step sections #1, #2 & #3 & cooldown/stretch
Day 4: Body Fusion
Day 5: Rest or any stretch workout
Day 6: Step Heat
Day 7: Total Body Sculpting

WEEK 3
Day 1: Rhythmic Step step sections #1, #2 & #3 & cooldown/stretch
Day 2: Rest or stretch
Day 3: Push Pull
Day 4: Low Max #1-#4 premix
Day 5: Step Jam (only use 1 set of risers or just the platform)
Day 6: Rest or stretch
Day 7: Super Sets

WEEK 4
Day 1: High Step Circuit
Day 2: Step Max (only use 1 set of risers or just the platform)
Day 3: Rest or Strech
Day 4: Muscle Max
Day 5: Low Max #4-#7 premix
Day 6: Body Fusion
Day 7: Rest or Strech

WEEK 5
Day 1: Cardio & Weights
Day 2: Cardio Kicks
Day 3: MIS
Day 4: Rest or Strech
Day 5: Bootcamp Lower & Upper Body premix; Bootcamp Core only premix
Day 6: Imax 2 Intervals #1-#5
Day 7: Step Heat (use 1 set of risers)

WEEK 6
Day 1: Circuit Max
Day 2: Imax 2 Intervals #6-#10
Day 3: Rest or Stretch
Day 4: High Step Challenge Timesaver #1
Day 5: Power Max
Day 6: Muscle Max Upper Body Only premix & Muscle Max abs
Day 7: Muscle Max Lower Body Only premix

WEEK 7
Day 1: Rest or Stretch
Day 2: CTX Step & Intervals step & Chest
Day 3: CTX 10-10-10 step & Tri’s
Day 4: CTX Power Circuit step & Back
Day 5: CTX Leaner Legs
Day 6: CTX Kickbox & Bi’s
Day 7: CTX All Step & Shoulders

WEEK 8
Day 1: Rest or Stretch
Day 2: Body Blast Timesaver #1
Day 3: Body Blast Timesaver #2
Day 4: Body Blast Timesaver #5
Day 5: Body Blast Timesaver #3
Day 6: Body Blast Timesaver #4
Day 7: Rest or Stretch

WEEK 9
Day 1: SJ&P Step & Hi/Lo premix (no circuit work, just cardio)
Day 2: Pyramid Upper Body (entire workout)
Day 3: Kick Max Low Impact Kick Box premix
Day 4: Pyramid Lower Body (entire workout)
Day 5: Rest or Stretch
Day 6: Rhythmic Step
Day 7: Body Max Step & lower body circuit (no upper body work)

WEEK 10
Day 1: Step Works
Day 2: Pure Strength Chest, Shoulders & Tri’s
Day 3: Imax 1
Day 4: Pure Strength Back, Bi’s & Abs
Day 5: Rest or Stretch
Day 6: Pure Strength Legs & Abs
Day 7: SJ&P step only premix (no cooldown) and C&W step only premix (no warmup)

WEEK 11
Day 1: Gym Style Chest & Tri’s
Day 2: Step Blast
Day 3: Gym Style Back, Shoulders & Bi’s & any ab workout from Ab Hits
Day 4: Rest or Stretch
Day 5: Gym Style Legs & any ab workout from Ab Hits
Day 6: Imax 2
Day 7: Cardio Kicks

WEEK 12
Day 1: Slow & Heavy Chest & Back
Day 2: Step Works
Day 3: Rest or Stretch
Day 4: Slow & Heavy Bi’s & Tri’s
Day 5: Imax 3 (if you are not up to this level yet, use the platform only and modify – its ok to modify!)
Day 6: Slow & Heavy Legs & Shoulders
Day 7: Step Fit

Here is a generic breakdown in case you don't have a certain workout for a certain day:

WEEK 1
Day 1: Circuit workout
Day 2: A basic step workout (no longer than 40 minutes)
Day 3: Total Body workout
Day 4: Rest
Day 5: half hour cardio and abs
Day 6: Total body workout
Day 7: Basic step workout (no longer than 40 minutes)

WEEK 2
Day 1: Rest
Day 2: Total Body workout
Day 3: 45 minutes of cardio
Day 4: Circuit workout
Day 5: Rest
Day 6: 50 minutes cardio
Day 7: Total Body workout

WEEK 3
Day 1: 45 minutes cardio
Day 2: Rest
Day 3: Total Body workout
Day 4: 45 minutes cardio
Day 5: 50-60 minutes cardio
Day 6: Rest
Day 7: Total Body workout

WEEK 4
Day 1: Circuit workout (45 minutes)
Day 2: 50-60 minutes of cardio
Day 3: Rest
Day 4: Total Body workout
Day 5: 45 minutes of cardio
Day 6: Circuit workout
Day 7: Rest

WEEK 5
Day 1: Circuit workout - at least an hour
Day 2: 60 minutes of kickboxing (cardio)
Day 3: Total Body & abs
Day 4: Rest
Day 5: Total Body & abs
Day 6: 30-40 minutes cardio
Day 7: 60 minutes Cardio

WEEK 6:

Day 1: Circuit workout - at least an hour
Day 2: 30-40 minutes cardio
Day 3: Rest
Day 4: Circuit workout
Day 5: 60 minutes Cardio
Day 6: 45 minutes upper body workout
Day 7: 45 minutes lower body workout

WEEK 7
Day 1: Rest
Day 2: Chest workout & 30 minutes cardio
Day 3: Triceps workout & 30 minutes cardio
Day 4: Back workout & 30 minutes cardio
Day 5: Leg workout (an hour)
Day 6: Biceps workout & 30 minutes cardio
Day 7: Shoulder workout & 30 minutes cardio

WEEK 8
Day 1: Rest
Day 2: Chest & Triceps workout & 30 min. cardio
Day 3: Back & abs workout & 30 min. cardio
Day 4: Leg workout
Day 5: Biceps & Abs workout & 30 min. cardio
Day 6: Shoulders & 30 min. cardio
Day 7: Rest

WEEK 9
Day 1: 45 minutes to an hour of cardio
Day 2: Upper body workout
Day 3: Low Impact cardio (60 minutes)
Day 4: Lower body workout
Day 5: Rest
Day 6: 60 minutes cardio
Day 7: 45-60 minutes HIIT training

WEEK 10
Day 1: 60 minutes cardio
Day 2: Chest, Shoulder & Tri workout
Day 3: 60 minute HIIT workout
Day 4: Back, Bi's and Abs workout
Day 5: Rest
Day 6: Leg & abs workout
Day 7: 45 minutes cardio

WEEK 11
Day 1: Chest & Triceps workout
Day 2: 60 minutes cardio
Day 3: Back, Shoulders & Biceps workout & abs
Day 4: Rest
Day 5: Leg workout & abs
Day 6: 60 minutes HIIT workout
Day 7: 60 minutes cardio

WEEK 12
Day 1: Chest & Back workout & abs
Day 2: 60 minutes cardio
Day 3: Rest
Day 4: Biceps & Triceps workout
Day 5: 60 minutes HIIT workout
Day 6: Legs & Shoulders workout
Day 7: 60 minutes cardio
 
WOW, you have invested alot of time in this rotation. It sounds great!!!! Thank you for sharing it with us!!!

Think I'm gonna have to try the last four weeks:).

Sally
 
I am going to have my baby in less than two weeks and was looking at this rotation as a good "get back into it" type thing. I didn't get to work out at all because I was sooooo sick. (I actually have lost weight and will deliver a 10 pound baby!!) Anyway my question is, will this rotation work if I take the beginner part of it and split it up. I was thinking about starting with only working out three days a week. Could I follow your rotation still? Will it still benefit me to do it only three times a week and make it a 16 week rotation? Thank you so much for helping and taking the time to make this rotation.
Sarah
 
Debbie,

Where were you when I needed you? That looks great, I can hardly wait to get going on the advanced. But I have to tell you, you did a great job with these rotations. I'm proud of you for sharing your knowledge to people that really could use it. You are awesome, you never cease to amaze me!

I hope this doen't sound pushy, but what happened to July rotation? I was looking forward to doing that one, you know, big girl stuff. It's your fault you know, you are really good with the rotations, and I'm afraid people like myself will expect one every month. Hope that doesn't scare you off, but know, people are starting to count on it, because you have spoiled us. I was a little late getting started, so I can hardly wait to do this one or one body part per week, until you come up with next months rotation (for August). I have until Sunday to decide.

Thank you again for a great one, and when ever your rotations happen, know that they are taken to heart, and ready for the challenges ahead with lots of hard sweaty work.

Janie

"If you can't say anything nice about someone, then don't say anything at all."
-My mother, Mary Cooper-
 
Debbie,

I think I was too pushy, I'm sorry, what ever you are doing at the time is what I want to do also.

Janie

"If you can't say anything nice about someone, then don't say anything at all."
-My mother, Mary Cooper-
 
Sarah - Sure, you could make that into a 16 week rotation, use it to your needs. Three times a week is a good idea when starting back from a longer break.

Janie - I don't feel pushed at all, I wish I could do one up every month and I will strive to do so. But I'm running out of ideas. Everybody wants something different, you know?

I'm glad you enjoy my rotations! Its nice to know people are using them.
 
Thanks again for your help. I am just getting so excited to get back into it. I am even more excited that I have a rotation to do now...no thinking involoved...that is my way to do things!:) Thanks for the rotation and the help...have a great weekend!
Sarah
 
Debbie,

I think since you have your picture in here and you look so darn good, people want to look that way too. Every body (as you know) is different, so some of the exercises won't be for certain body types. I guess what I'm getting at is, post whatever you do that month, like you did this month.

If you want to do rotations for other body types, (I'm sure you can, but a lot of work on your part) that would be great. But, personally, I want the same choice you pick. Not that I have your body type, just...I can really ramble can't I? If you are not careful, you can make a career in here, and not get paid for it.

Your rotations are enjoyed by many many people,

Janie

"If you can't say anything nice about someone, then don't say anything at all."
-My mother, Mary Cooper-
 
Hi:

this rotation is great!... between you and Cathe I have no excuses! The best about your rotation however, is that, most of the videos you recommend are the ones I use the most... I do rotate with them, but you have given me even more ideas to work with. I also appreciate your generic breakdown, that way I can incorporate other videos of my choice. Thanks again, I will be checking back for updates... Dee:7
 
I couldn't have stumbled across this posting at a better time. Just completed breast cancer surgery/treatments, including a double mastectomy, chemo, additonal surgery to the axilla chest wall & radiation treatments to both areas.

I've been fortunate in that I've recovered quickly from both surgeries & have been able to perform daily household functions, work, & even participate in light exercise activities most every day following surgery & during treatments. Doctors/nurses attribute this to the fact that I'd been eating well & working out over a few years prior to my diagnosis. Don't get me wrong, I was never a "Cathe" but tried hard & still have hopes of becoming a Cathe Jr one day (even at 53 YO).

Over one year later I'm eager to get back to working out w/ Cathe. The past months I've been walking, biking, & using resistance tubings to build some strength/endurance & I feel ready to move forward. I'm proud to say I have all of Cathe's DVD's (except the ones on pre-order of course), but seem to be missing some of the workouts listed above. Are some of these old VHS tapes? If so, what do you suggest I substitute from the DVDs?

Greatly appreciate your help.
 
You are so wonderful, thank you so much...

I pre-ordered the new DVDs for the sale part of it, and will do them someday, , but for now these rotations probably have just saved my life...

Thank you, with joyful tears:)


Carrie

I just don't know why I couldn't figure out a way to do a rotation on my own, I guess I'm just not knowledgable enough, or haven't been in fitness long enough to really understand how it should fit together without making my body look out of whack or lopsided or something:)...thank you
 
pdell29 - First I'd like to tell you what a strong lady I think you are. Overcoming breast cancer and all you went through is totally amazing. I'm glad to see you are doing well and have beaten that horrible disease.

Second, which workouts do you mean? Give me the ones you don't think you have and I'll let you know what DVD they are on.

Carrie - You are so welcome!
 
I carefully went back thru each DVD and believe I found all except:

Body Max Step & Lower Body Circuit

Thanks again for your help. I'll let you know how it goes.
 
There isn't a premix for Body Max step, just do the step section at the beginning of the workout, its about 30 minutes long. When it gets to the circuit for legs where she does a step section and then a weight training circuit, stop.

I can't find where you're seeing Lower Body Circuit. What week and day is it in?
 
This rotation is a great plateau buster

Hi, I don't post much but I just wanted to post a thank you to Debbie for this superb rotation. I jumped in on this rotation at week 5 and am just finishing up my 12th week. I am seeing such a change in my body and I feel like I am truly working smarter, not harder. I put my all into these workouts but I am feeling great and not getting physically wiped out.

I have been doing Cathe and various popular advanced workouts as well as biking/running consistently for many years. I considerate myself an int-adv. I have a tendency to overdo my workouts, overtrain and sometimes skip rest days. However, I still struggle with a pear shape, problem areas being thighs, butt and hips and 10-12 lb weight fluctation. My weight over the last 12 years has varied between 1 of 3 setpoints for me. 1.) Comfort zone weight that is a challenge to maintain but doable with careful attention to nutrition along with heavy duty workouts (140-145lbs), 2.) the dreaded "uh-oh my hips are growing by the day" weight (usually creeps up around stressful times, holidays, work crisis, etc.) (147-150) and the 3rd being my goal weight that very hard for me to obtain and then maintain (135). Btw, I'm 5'6" 135 looks healthy on me but it means being fanatical about my nutrition.

My body has really responded to this rotation! I am 1.3 lbs away from that goal weight but the output on my part feels much more like where my heavier setpoint was (#1) if that makes sense. I have better nutrition/workout balance now and can eat with much more flexibly than ever before. I have not lifted weights with such vigor since the early days when Cathe released MIS and I have rediscovered that love of lifting heavy again. Looking back, I realize now I had switched over to purely circuit style weighted workouts in an effort to add a cardio element to my weight work.

I do not use my scale obsessively so the goal weight number really is just the icing on the cake here - I'm just thrilled with my energy level, how I look in the mirror and how my clothes fit. Thank you fitnessfreak!
 
papaya said:
Hi, I don't post much but I just wanted to post a thank you to Debbie for this superb rotation. I jumped in on this rotation at week 5 and am just finishing up my 12th week. I am seeing such a change in my body and I feel like I am truly working smarter, not harder. I put my all into these workouts but I am feeling great and not getting physically wiped out.

I have been doing Cathe and various popular advanced workouts as well as biking/running consistently for many years. I considerate myself an int-adv. I have a tendency to overdo my workouts, overtrain and sometimes skip rest days. However, I still struggle with a pear shape, problem areas being thighs, butt and hips and 10-12 lb weight fluctation. My weight over the last 12 years has varied between 1 of 3 setpoints for me. 1.) Comfort zone weight that is a challenge to maintain but doable with careful attention to nutrition along with heavy duty workouts (140-145lbs), 2.) the dreaded "uh-oh my hips are growing by the day" weight (usually creeps up around stressful times, holidays, work crisis, etc.) (147-150) and the 3rd being my goal weight that very hard for me to obtain and then maintain (135). Btw, I'm 5'6" 135 looks healthy on me but it means being fanatical about my nutrition.

My body has really responded to this rotation! I am 1.3 lbs away from that goal weight but the output on my part feels much more like where my heavier setpoint was (#1) if that makes sense. I have better nutrition/workout balance now and can eat with much more flexibly than ever before. I have not lifted weights with such vigor since the early days when Cathe released MIS and I have rediscovered that love of lifting heavy again. Looking back, I realize now I had switched over to purely circuit style weighted workouts in an effort to add a cardio element to my weight work.

I do not use my scale obsessively so the goal weight number really is just the icing on the cake here - I'm just thrilled with my energy level, how I look in the mirror and how my clothes fit. Thank you fitnessfreak!
Click to expand...

You're welcome! Glad you are seeing changes! :)
 
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