Cathe got me!

[DParker]

I've been doing a variation on a 4DS rotation that I invented, with extra cardio and other add-ins. I designed it as a 12 week rotation, and I just came to my first "transition week", in which I scheduled 2 total-body endurance weight workouts. So this morning, I did the Power Hour, and it KICKED. My. Butt. And many other body parts.

I haven't done the whole Power Hour DVD all the way through before! I thought that after all my strength gains from 4DS, I'd cruise through PH like a Sunday stroll, but I ended up with that familiar run-over-by-a-bus feeling.

I guess I've been focusing more on heavier weight work and not so much on endurance -- just one example: I usually do 50 (total) pounds for the bench press in 4DS, and I started with 20 pounds (2 10-lb DBs) for the PH and I had to drop down to 2 6-pounders just to make it through the set. Sheesh!!

Just thought I'd share. Hope your workouts were positive and that, unlike me, you still feel like moving.

Dee

 

[deanie]

Dee,
I also have been focusing on heavy lifting for a while now, and am doing the 4DS (LOVE it!!!). In March I will be doing my first endurance rotation since Sept. and Power Hour (one of my faves!) is in it. I'm glad you wrote this- now I won't feel so bad if/when I drop down in weights! LOL

I like strength training because I get a kick out of how heavy I can lift, but really I think endurance training is soooo much harder. After PH or ME I always feel like I've been run over by a truck!
Deanie

 

[eaglobo]

Muscle Endurance is an awesome challenge!! I remember thinking when I first started lifting 20 pound dumbbells at the beginning of the exercise that this was going to be cake. I was never so happy to put down a pair of dumbells in my life when the segment ended!!!!

Don't worry, Cathe gets all of us at one time or another! Wouldn't be a challenge if she didn't.

 

[BelovedHeather]

12-Week Rotation

Dee:

I understand! The first endurance workout I did after Cathe’s November rotation kicked my butt and wiped me out! I am doing a 12-week challenge with the 4-Day Split. I decided to press on and faithfully finish this rotation, but I want to mix in some endurance work or recovery weeks next time. I would love to see your rotation if you are willing to share.

Blessings,
Heather B.

“So whether you eat or drink or whatever you do, do it all for the glory of God” (1 Corinthians 10:31 NIV).

 

[DParker]

RE: 12-Week Rotation

Here's my gigantic ridiculous rotation. When I did the 4DS DVDs, I did the weights only first thing in the morning, and often substituted cardio. I've seen good results so far - I'm lifting weight that would've made me cry a few months ago. I designed this rotation to get my SO to work out with me.

He liked the way P90X was organized, but we both prefer Cathe to Tony. So, I set it up like P90X but using 4DS and other Cathes (with the P90Xs that we like still included here and there).

Phase I

WEEK 1

Saturday: CoreMax segment + Yoga
Sunday: Cardio of Choice, stretching
Monday: 4DS Chest + Back
Tuesday: 4DS Shoulders Calves + Core
Wednesday: Cardio of Choice or rest
Thursday: 4DS Legs + Core
Friday: 4DS Biceps and Triceps


WEEK 2

Saturday: CoreMax segment + Yoga
Sunday: Cardio of Choice or rest, stretching
Monday: 4DS Chest + Back
Tuesday: 4DS Shoulders Calves + Core
Wednesday: Cardio of Choice or rest
Thursday: 4DS Legs + Core
Friday: 4DS Biceps and Triceps

WEEK 3

Saturday: CoreMax segment + Yoga
Sunday: Cardio of Choice, stretching
Monday: 4DS Chest + Back
Tuesday: 4DS Shoulders Calves + Core
Wednesday: Cardio of Choice, stretching
Thursday: 4DS Legs + Core
Friday: 4DS Biceps and Triceps

Week 4 “Transition Week”
Saturday: CoreMax segment, yoga
Sunday: Power Hour
Monday: P90X Core Synergistics
Tuesday: Muscle Max with moderate weight
Wednesday: Cardio of choice
Thursday: Rest/stretch
Friday: Cardio of choice


Phase II

Week 1

Saturday: Cardio of choice
Sunday: 4DS Chest + Back + SH Chest + Back
Monday: 4DS Legs + Core
Tuesday: 4DS Shoulders Calves + Core + SH shoulders
Wednesday: Cardio of Choice
Thursday: 4DS Biceps and Triceps + SH shoulders
Friday: Cardio of choice or rest

Week 2

Saturday: Cardio of choice
Sunday: 4DS Chest + Back + SH Chest + Back
Monday: 4DS Legs + Core
Tuesday: 4DS Shoulders Calves + Core + SH shoulders
Wednesday: Cardio of Choice
Thursday: 4DS Biceps and Triceps + SH shoulders
Friday: Cardio of choice or rest

Week 3

Saturday: Cardio of choice
Sunday: 4DS Chest + Back + SH Chest + Back
Monday: 4DS Legs + Core
Tuesday: 4DS Shoulders Calves + Core + SH shoulders
Wednesday: Cardio of Choice
Thursday: 4DS Biceps and Triceps + SH shoulders
Friday: Cardio of choice or rest

Week 4 “Transition Week”
Saturday: Muscle Max
Sunday: Cardio of Choice
Monday: P90X Core Synergistics
Tuesday: Cardio, stretching
Wednesday: Cardio of choice + abs, stretching
Thursday: Muscle Endurance
Friday: Cardio of choice

Phase III

WEEK 1

Saturday: Muscle Max
Sunday: Cardio of Choice or rest
Monday: 4DS Chest + Back + ME Chest + Back
Tuesday: 4DS Shoulders Calves + Core + ME Shoulders
Wednesday: Cardio of Choice or rest
Thursday: 4DS Legs + Core
Friday: 4DS Biceps and Triceps + ME Bis and Tris

WEEK 2

Saturday: Cardio or rest, stretching
Sunday: CoreMax segment + light cardio, yoga
Monday: 4DS Chest + Back + ME Chest + Back
Tuesday: 4DS Shoulders Calves + Core + ME Shoulders
Wednesday: Cardio of Choice or rest
Thursday: 4DS Legs + Core
Friday: 4DS Biceps and Triceps + ME Bis and Tris

WEEK 3

Saturday: Cardio of choice or rest
Sunday: Light cardio, yoga
Monday: 4DS Chest + Back + ME Chest + Back
Tuesday: 4DS Shoulders Calves + Core + ME Shoulders
Wednesday: Cardio of Choice or rest
Thursday: 4DS Legs + Core
Friday: 4DS Biceps and Triceps + ME Bis and Tris

Week 4 “Transition Week”
Saturday: Plyometrics (P90X)
Sunday: Cardio of Choice
Monday: P90X Core Synergistics
Tuesday: Butts and Guts
Wednesday: Cardio of choice
Thursday: Circuit workout of choice
Friday: Cardio of choice