A
amanda12485
Guest
Does anybody have the details to this I cannot find it anywhere. or a generic breakdown of the rotation?
orphylea
Cathlete
I have a three month one saved that is pretty intense. Here is the post- HTH.
Hi Chap! The main advice that I can give you is to not do too much too soon or you will sabotage your efforts and hinder your goal(s). Take the first three weeks to get acclimated to a two hour a day workout program. If not you run the risk of aches, twinges, spasms, pulled muscles, shin splints, just to name a few. All of these injuries require days, weeks, or in some cases, months to rehab. So please set realistic sights for yourself.
Since you say you have all of my DVD's, I'm assuming you are an advanced and regular exerciser. The following is based on that assumption.
During the 1st week of your conditioning program, you should do only one hour of cardio per day (4 days a week) and 30 minutes of strength training (2 times per week...total body workouts). Also do the strength training later in the day if possible so you are more refreshed (or vice versa with cardio).
The 2nd week, you can continue to do one hour of cardio but now 5 days a week (either early or later in the day) and also do one full hour of strength training later in the day. (4 days a week, two body parts per session).
The 3rd week, you can do 6 days of cardio (any day you feel too tired to do it, rest that day). Do 4 days of weight training again but change the two body parts per session to two different body parts (ie: if you did back and biceps, now do back and chest).
After your three week conditioning program, take four days off of all exercise except maybe just a 30 minute walk per day to let your body recover and refuel.
After that start in with workouts that accomplish the following:
1) Slow and Heavy weight training series for the first three weeks (along with your 5 or 6 weekly cardio workouts earlier or later in the day).
2) Pure Strength weight training series for the next three weeks (along with your 5 or 6 weekly cardio workouts earlier or later in the day).
3) Slow and Heavy again for the next three weeks (along with your 5 or 6 cardio workouts earlier or later in the day).
4) One week of Power Hour and Muscle Endurance (each done twice in the week) along with your 5 to 6 days of cardio.
5) One week of "Circuit Max", "Boot Camp", "Body Max", "Cardio and Weights", "Legs and Glutes", "Step, Jump, and Pump". Instead of doing weights later in the day this week, you will instead do IMAX 2 two days this week (on any day of your choice as long as it is not consecutive IMAX 2).
6) One week of CTX Series in its entirety. Two days this week (for your evening workout) you can do Supersets one day and Push Pull a few days later.
That should bring you in right at your three month mark. Good Luck and remember to vary your cardio modes daily and have at least two VERY high intensity cardio workouts each week (after your three week conditioning period).
Hi Chap! The main advice that I can give you is to not do too much too soon or you will sabotage your efforts and hinder your goal(s). Take the first three weeks to get acclimated to a two hour a day workout program. If not you run the risk of aches, twinges, spasms, pulled muscles, shin splints, just to name a few. All of these injuries require days, weeks, or in some cases, months to rehab. So please set realistic sights for yourself.
Since you say you have all of my DVD's, I'm assuming you are an advanced and regular exerciser. The following is based on that assumption.
During the 1st week of your conditioning program, you should do only one hour of cardio per day (4 days a week) and 30 minutes of strength training (2 times per week...total body workouts). Also do the strength training later in the day if possible so you are more refreshed (or vice versa with cardio).
The 2nd week, you can continue to do one hour of cardio but now 5 days a week (either early or later in the day) and also do one full hour of strength training later in the day. (4 days a week, two body parts per session).
The 3rd week, you can do 6 days of cardio (any day you feel too tired to do it, rest that day). Do 4 days of weight training again but change the two body parts per session to two different body parts (ie: if you did back and biceps, now do back and chest).
After your three week conditioning program, take four days off of all exercise except maybe just a 30 minute walk per day to let your body recover and refuel.
After that start in with workouts that accomplish the following:
1) Slow and Heavy weight training series for the first three weeks (along with your 5 or 6 weekly cardio workouts earlier or later in the day).
2) Pure Strength weight training series for the next three weeks (along with your 5 or 6 weekly cardio workouts earlier or later in the day).
3) Slow and Heavy again for the next three weeks (along with your 5 or 6 cardio workouts earlier or later in the day).
4) One week of Power Hour and Muscle Endurance (each done twice in the week) along with your 5 to 6 days of cardio.
5) One week of "Circuit Max", "Boot Camp", "Body Max", "Cardio and Weights", "Legs and Glutes", "Step, Jump, and Pump". Instead of doing weights later in the day this week, you will instead do IMAX 2 two days this week (on any day of your choice as long as it is not consecutive IMAX 2).
6) One week of CTX Series in its entirety. Two days this week (for your evening workout) you can do Supersets one day and Push Pull a few days later.
That should bring you in right at your three month mark. Good Luck and remember to vary your cardio modes daily and have at least two VERY high intensity cardio workouts each week (after your three week conditioning period).
lvnascar
Cathlete
Is this the one you are looking for?
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
Cathe’s Sixteen-Week Maximum Weight Loss Rotation
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