Can't find that rotation...
- Thread starter Sass
- Start date
lifeverlasting78
Cathlete
Hope this helps!
Hi Sass!
I remember seeing a post once – years ago – about a Maximum Weight Loss Rotation that Cathe made up, for 16 weeks. I did a search and came up with the rotation below. Beneath Cathe’s rotation is Fitness Freak’s 12 week Beginner/Intermediate/Advanced rotation (which can be found under (Fitness Freak’s Rotations”). I am not sure if either one of these is what you were looking for, but I hope it helps!
Christine
-----------------------------------------------------------------------------------
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 stretch.
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
----------------------------------------------------------------------------
Fitness Freak’s
Basic/Intermediate/Advanced 12 Week Rotation
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
Christine
Hi Sass!
I remember seeing a post once – years ago – about a Maximum Weight Loss Rotation that Cathe made up, for 16 weeks. I did a search and came up with the rotation below. Beneath Cathe’s rotation is Fitness Freak’s 12 week Beginner/Intermediate/Advanced rotation (which can be found under (Fitness Freak’s Rotations”). I am not sure if either one of these is what you were looking for, but I hope it helps!
Christine-----------------------------------------------------------------------------------
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 stretch.
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
----------------------------------------------------------------------------
Fitness Freak’s
Basic/Intermediate/Advanced 12 Week Rotation
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
Christine
beccajanern
Cathlete
Thanks for finding Cathe's rotation, Christine! I was looking for that one as well!
lifeverlasting78
Cathlete
Great! Glad I could help Becca!
lifeverlasting78
Cathlete
you're welcome!