Cathe/or someone questions???????

[jillmcranford]

I have the entire shock cardio but not STS. I have been doing my workouts as Cathe listed from easiest to hardest. I have a treadmill to mix in to.

1. What is a good rotation for Shock cardio only mixed w/ 4 day split or the Drill max series?

2. I have a treadmill how would that fit into a rotation.

3. So far I have done 4 days straight of Shock Cardio what is a reccomended workout strategy? I was going for 5 days on 1 day off???

Thanks!!!

 

[RapidBreath]

What do you want your rotation to achieve? Are you trying to lose weight or gain muscle? This is what I'm doing, I don't know how many days a week you want to workout or if you want to do one part in the morning and one in the evening, which is what I do.

My current rotation:

Breakdown:
Day 1: 30 min. jog intervals, Yoga Today
Day 2: off
Day 3: 60 min. jog steady state, Easy Yoga (evening)
Day 4: Dance workout (whole body) followed by STS Cardio HIIT (of your choice)
Day 5: Step Moves
Day 6: STS Cardio MMA (of your choice) Easy Yoga (evening)
Day 7: Athletic Step

I hope that helps.

 

[pressju]

So far you are focusing on all cardio which, if you want to lose weight and gain muscle definition (in any way - smaller and firmer, larger, more defined) you should work in resistance training. for me, I change it up a lot but never neglect strength training. If I do, my definition disappears and my back goes out.

So here is an example:

day 1: 30 minute HiiT workout; 30 min lower body from 4ds
day 2: Kick Punch Crunch in entirety(or sub 1 or 2 MMA workouts, include core work)
day 3: 30 minute run; 4DS back and chest
day 4: rest
day 5: shoulders, triceps, biceps from 4DS; core workout
day 6: run
day 7: either Power Hour or circuit workout

So I hit all body parts twice, I get at least 4 days cardio - interval, steady state, etc; and core work at least 3 days. Hope that helps!

 

[RapidBreath]

I have an endochrin disorder called PCOS. As a result, I build muscle like a man and retain it indefinitely. I use yoga as a whole body workout. It hits all my muscle groups. I don't have any problem putting on muscle. It just shows up. I'm sure that most people need more strength training. All I have to do is think about muscles and there they are, lol. When I was 19 years old in college I took a circuit weight training course that used spin bikes as the cardio. I topped out at 255 pounds on my bench press, I wasn't even working hard. No doms. nothing. I bulked up like crazy. It was not pleasant.

 

[jillmcranford]

I am definitely going for wieght loss. I did 4 of the shock cardio and today an hour on the treadmill.

I am just looking for the best way to burn calories and as I lose weight tone so I wont be flabby

 

[horsing around]

Cathe has a January rotation posted on the Rotations forum that makes use of STS and Shock Cardio. I don't have STS but plan to substitute with the Gym Style DVDs. She has a walk day planned in the rotation and on the shorter Shock Cardio days, you could incorporate your treadmill more.