building a rotation

[sharona]

hi

i now finally excepted the fact that i cannot workout more then 4 time a week. i want to build a rotation but i don't know how to do it in case of her cross train xpress which is based on 6 days rotation.
and how can i squeeze in the s&h which i love very much.
please help. i thought that i could manage with "what i feel like to exe. today" approach but i cant, i need order.

thank u

sharona

 

[aintnosunshine]

Hello Sharona

What are your goals wieght loss, muscle gain/definition,to maintain... and also what DVD do you have.Let me know and ill try and give you some help with a rotation.
~Michelle

 

[sharona]

my gaols to be prima balerina but it will have to wait to my next life.
i want to loose some weight and to gain and define muscle and most of all to enjoy not to feel that i have to exe. but to want to.
i have :cardio hits
sj&p+sb
low max
muscle max
ph+mis+bm
rs+imax+mic
All 5 new
cross train
slow and heavy (i love this one)
imax 3
ck+cm
ab hits
kpc+l&g
kick max
imax 2+c&w
core max
wow i have many of cathe's dvd's,but still i think that i miss something maybe learning the principles of building the rotation will help.
thank u for your help, i hope its not much of a trouble if it is tell me i will understand. i need to know what goes with what.
one more question i want to do a pilates routine once a week, can i do it after cathe's workout?

sharona

 

[aintnosunshine]

Hello sharona,
Some things to remember when putting together a rotation are:
If your goal is weight loss, be sure to include cardio at least 3 times per week for at least 30-45 mins
To gain muscle defintion, try to include one total body tone workout once per week
If time is an issue Circuit workouts are the best because you get both in one workout,
When trying to fit all this in in 4 days i would suggest following a pattern like this
DAy 1: Circuit
Day2: Rest
Day3: Circuit
DAy 4: Rest
DAy5: 30-45 mins Cardio( can do and interval workout here to)
DAy 6: Total Body Toning
Day 7: Rest

here is what one week might look like with your DVDs to give you an idea
1: Drill Max
2: Rest
3: SJ&P
4: Rest
5: Rhytmic Step
6: Muscle Max
7: Rest

If you want to do your own rotation just remeber that if you tone with weight one day the next day should be a cardio workout, unless you do upper body one day and lower body the next
In answer to your question about following oyour cathe workout with pilates, that is a great thing to do it stretchs your body and you also get core work!
Hope this is helpful, if you have any questions let me know and ill do my best to answer them. Good luck and Have Fun with it and remember it takes 21 days to create a habit!;-)

 

[sharona]

thank u michelle

it is very helpful. if its not to much i do have another question:
i tried one day to do cathe step workout (step only)and after i finished i tried to do one of the three exe of slow and heavy, i barely made it, i was very tired. then i thought to do the opposite and i tried to do one s&h and the step only workout, again i was too tiered and i didn't enjoy the second exe. so in case of s&h where do i put it if i want to do it 3 times a week u know every other day one dvd. i prefer it on total body toning.
do i make sense?maybe i want too much in less time?


sharona

 

[aintnosunshine]

Hello There
If you have the time you could do the cardio portion of your workout in the morning and then do slow and heavy later in the day, this works well because then you give your body a chance to recover a bit before your next workout so you can regain your energy. If two workouts is not possible in one day i would suggest to focus mostly on cardio first until you feel that you have lost weight and are ready to tone and gain some definition. Then you could focus more on the weight training. Hope this helps. Good Luck.

 

[sharona]

thank u.

i need to think about your suggestion, because knowing myself for the last 40 years i would say to my self "you have a free night no laundry, no ironing, the husband is in his place, do s&h" and me would answer "but i did cardio in the morning isn't that enough?;(
until i have a free evening i will now spend it on sweating?"

seriously, i know its all in the head and i have to work on that.
answering to your question about the "pop out" belly, i do exactly what cathe says and still, maybe crunches r no good for me and i should look for other exe.

sharona

 

[kathryn]

You can use CTX for a four-day rotation, by modifying and doing double upper body workouts some days.

For example:
Day 1: back (with cardio that comes with it)
Day 2: chest + shoulders (with either the chest cardio or the shoulder)
Day 3: legs
Day 4: biceps and triceps (with either cardio)