RE: Cathe/running rotation/Blast,Intenstiy,HardCore, Rh...
I finally remembered where I found this rotation.
Over at the Ya Ya's.
I just have to figure out how to substute the videos. I don't have the ones Cathe lists here.
I have Blast, Intensity, Hard Core Gym Series and a few misc.
If you have any suggestions let me know. I have trouble knowing which ones to sub. where.
Colleen aka/ Keenieb at the Ya Ya's.
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actionwoman
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(5/1/02 12:07 pm)
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(R) Cathe’s Custom No-Step-Needed Advanced Rotations
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Editor's note: Cathe Forum newbie Denice asked Cathe to help her construct an advanced exerciser-appropriate rotation to accomplish strength gains and weight loss, using no step.
Here’s what the always-resourceful Cathe had to say – great advice all the way around:
“I do think that it is good to include a form of a stretching workout once a week for about 30 minutes and also include stretching at the conclusion of all of your daily workouts. The daily stretch workouts should be at least 5 minutes but can continue on for as long as you want them to.
Here are three rotations for you to try. I would try doing them in the order presented and the amount of time stated before switching things around.
Side notes [from Cathe]: I listed "cardio of your choice" meaning a 45 to 60 minute cardio activity of your choice (this time includes your warm up and cool down time) that keeps you in your training zone. When I say "Interval Treadmill" workout, that is a 45 minute workout that starts with a 10 minute warm up and then goes right into 8 cycles of 1 minute steady state, 1 minute sprint running, and one minute recovery walk. After the final sprint, you will walk a full 6 minutes and then stretch for 5 minutes. When I say "Steady State Treadmill" workout, I am referring to a 45 to 60 minute workout (this time includes your warm up and cool down in it) in which you stay at one steady challenging pace that keeps you in your training zone.
Also, to lose weight yet keep a lean muscular look, a CLEAN diet is very critical. Generally speaking, starchy foods, junk foods, heavy sauce/gravy foods, high sodium foods, have a tendency to make the body hold water which can lend itself to a fuller look (but
remember every body is different and can be effected by this differently). Try to eat your foods in their most natural state."
*** Rotation 1 ***
Stay on this rotation for three weeks!
1 -- Interval Treadmill Workout
2 -- S&H Chest/Back
3 -- Cardio Kicks
4 -- AM Workout...S&H Tri/Bi
PM Workout...Interval Treadmill Workout
5 -- rest
6 -- S&H Legs/Shoulders
7 -- Steady State Treadmill, plus 10 minute ab workout, plus 30 minute stretch workout of your choice
*** Rotation 2 ***
Stay on this rotation for 8 weeks!
1 -- PS-SLA
2 -- rest
3 -- AM Workout: PS-BBA
PM Workout: Cardio workout of your choice
4 -- Cardio Kicks + 10-min abs workout
5 -- AM Workout: PS-CST
PM Workout: (OPTIONAL WORKOUT)Cardio Workout of choice
6 -- Steady State Treadmill workout
7 -- Interval Treadmill workout, plus a 30 minute stretch workout of your choice.
*** Rotation 3 ***
Stay on this rotation for 4 weeks!
1 -- MIS
2 -- Cardio of choice plus a 30 minute stretch workout
3 -- Interval Treadmill workout
4 -- MIS
5 -- rest
6 -- AM Workout: Power Hour (this would be a perfect workout with this rotation but if you do not have plans on getting it, then just slide the pm workout in at this time or MIS for a third time this week, however that really is not necessary)
PM Workout: Steady State Treadmill workout
7 -- Cardio Kicks + 10-min abs workout
Good Luck and keep focused !
Edited by: DJ26o at: 3/15/03 1:37:59 pm
