Can one of the experts create a rotation for me?

[Shelbyfit]

Hi, everyone,

I'm trying to lose just 5 pounds or so before summer hits and wondered if someone could help me devise a rotation that would focus on weight loss, but also on maintaining my strength/muscle endurance.

Here are the videos I currently own:

CATHE:
~CTX All Step
~CTX Step & Intervals
~CTX Power Circuit
~Step Blast
~PUB
~PLB
~IMAX2
~Cardio & Weights
~Circuit Max
~Body Max
~Rhythmic Step
~S/H series
~Power Hour
~Leaner Legs
~Kick Punch & Crunch
~Step, Jump & Pump
~Push Pull
~Supersets
~Legs & Glutes
~Strong Legs & Abs
~Ab Hits
~Boot Camp
~Terminator DVD (should be arriving any day now!)

I also have RAW (with Helen Vanderburg), Extreme Intervals (with Mindy Mylrea), and Firm Cardio Blast and Firm Super Cardio.

I would SO appreciate your help in putting together a month-long rotation that emphasizes weight loss without TOO much cardio (I can only take so much).

Thank you all so much for any help you can give!

Amy S.

 

[dutchgirl]

Of the existing rotations I think Cathe's July 2003 rotation would fit the bill perfectly. I've copied below and have made suggestions on substitutions for the workouts you don't have.

The July Rotation focuses on fat loss and definition. You will do a mix of cardio and weight training with moderate weight.

WEEK ONE:

Monday: CTX Upper Body(substitute w/ Push Pull upper body premix X 2)
Tuesday: Imax 1(substitute w/ IMAX 2 or Extreme Intervals)
Wed: Leaner Legs
Thurs: MIC(substitute w/ Step Blast)
Fri: Muscle Endurance(substitute w/ Supersets)
Sat: Walk/Run 40 minutes Plus Abs from Step Heat(or substitute w/ the Viper from Terminator DVD)
Sun: OFF


WEEK TWO:

Monday: Body Max
Tuesday: Step Fit(substitute w/ Rhythmic Step)
Wed: Cardio Kicks(substitute w/ Kick Punch Crunch)
Thurs: OFF
Fri: MIS(substitute w/ Push Pull)
Sat: OFF
Sun: Power Hour

WEEK THREE:

Monday: MIC(substitute w/ Firm Super Cardio)
Tues: Cardio and Weights
Wed: Pyramid Lower Body(substitute w/ PS Legs and abs)
Thurs: OFF
Fri: Circuit Max
Sat: OFF
Sun: Boot Camp

WEEK FOUR:

Monday: Step Works(substitute w/ RAW)
Tuesday: Imax 1(substitute w/ Step and Intervals w/ intervals done twice)
Wed: Power Hour
Thurs: OFF
Fri: Pyramid Upper(substitute w/ Push Pull upper body premix X 2)
Sat: Imax 2
Sun: Strong Legs and Abs

Also, sleep well, eat well, and be sure to keep your daily water intake at a high level.

Hope this helps!

 

[Shelbyfit]

Hi, Sabine!!

Thank you so much for the quick response!! I appreciate your help a lot!

Have a wonderful weekend, and thanks again!

~Amy

 

[Shelbyfit]

Hi, again,

I just realized you said to substitute the Push Pull Premix X 2 for the first Monday... I forgot to mention that I don't own any Cathe DVDs except for Terminator, which is on its way.

Any suggestions?

Thanks!
Amy

 

[dutchgirl]

Hmmm. You could do one of two things. First, with Push Pull, you could pause the tape after each upper body exercise, take a very brief pause, then do the same exercise and number of reps again. Or you could substitute all upper body only workouts with either Pyramid Upper Body or the upper body work from BodyMax.