Circuits and weight work

[LeanneM]

Dear Cathe,

I posted this message in the regular forums, too, but would love to hear your thoughts about it.

Basically, I just finished my own four-week rotation using the GS series for three days a week and doing cardio for the other two or three days. I just bought S&H, and I'm trying to set up a rotation using S&H until the new workouts come out.

When I was doing my GS rotation, I didn't do any circuit workouts since I wasn't sure if I should be using them. I really miss them, though, and was wondering if I can incorporate them into my new rotation.

Here's the rotation I'm thinking of using for a few weeks:

Day 1 Cardio
Day 2 SH Legs and Shoulders
Day 3 SH Triceps and Biceps
Day 4 Rest
Day 5 Circuit (DM, LIC, BM, etc.)
Day 6 Cardio
Day 7 SH Chest and Back

If my goals are to become stronger and build some definition, would the circuit days be counterproductive? If not, could I also add them in the same way to any GS rotations I do in the future?

Should I stick to using steady-state and interval workouts for the rotation period instead of using one of my cardio days for circuit workouts?

I also just wanted to say how thankful I am to have discovered your workouts! I just started working out with you this March, when I bought my first four DVD's from you. Since then, though, I'm become totally hooked, and now have 18 of your DVD's in my collection (not including the new ones, which will soon be on their way). Your videos are all I work out with now, and I have noticed such great results!

Thanks for all your energy and enthusiasm!

Leanne

* Edited to post this as a question.

 

[janiejoey]

Leanne,

Not Cathe here, but this rotation looks really good to me.

IMO, if you can work in as many different exercises as possible, the better your body will respond, because of the confusion factor. By all means incorporate circuit workouts along with endurance and stretching.

Also you might want to try a Bosu ball and replace it with a step workout once a week. Very hard to do but so worth it and keeps the body guessing. One more thing, on your rest days, perhaps a Cathe stretch or yoga to lengthen/stretch those muscles you have worked so hard to create.

Just some things I've learned to incorporate into my workouts, that makes the hard work I do more noticeable with faster results.

I've created a rotation in the rotation forums using the GS DVD if you would like to look at it for an example.

Enjoy your workouts, you are doing great.

Janie

The idea is to die young as late as possible

 

[LeanneM]

Thanks, Janie, for responding! I actually looked at your rotation this morning when I was checking to see if Cathe had posted her new one, and I really liked yours! I haven't used a Bosu ball before, but would love to try one. Where did you get yours at?

Thanks!
Leanne

 

[janiejoey]

I got the Bosu at Target. It's on sale for $89.00. They usually run around $100.00 and up.

Take care and have great workouts.

Janie

The idea is to die young as late as possible

 

[LeanneM]

Thanks, Janie! I may need to wait to get it, though, since I've been spending a bit on workout stuff lately . . . .

Leanne

 

[eminenz2]

HOw do you use a Bosu ball? Do you have to buy workouts created specifically for it or can you use is in place of a step?

If you can replace the step with a Bosu, how does that work, since the bosu is obviously shorter in length than a step (for example, how do you modify v-step and such...?)?

Thanks! Sorry for hijacking...

Now back to your regualrly scheduled thread...

Susan L.G.

 

[janiejoey]

Hi Susan,

The inventor David Weck wanted to improve his balance because he understood that balance is the foundation on which all other performance components are built. (I'm using his own words here called "A Message from the inventor")

It is a new way to exercise that is functional, dynamic and truly rewarding. It will continually challenge a person without taking unnecessary risks. The Bosu allows virtually anyone, regardless of skill level, to effectively focus and train balance. Yet it is impossible to master, and will challenge the most gifted athletes in the world indefinitely and allow them to continually improve.

Enhances the quality of life by; more grace, developed abs, more agile, more athletic, and will be more confident.

You can start off my standing on it and watching TV, move around, jump on it, stick to it. The V step is easy. When you do the V step you are only using a small space anyway.

Remember the High Step workouts that Cathe does? The crew only uses a small space and that workout is tough. Same kind of thing, only a smaller space and lot more energy being used.

The transformation from a step to a Bosu is like anything else, it takes a little practice, but the learning curve is not long.

Before long you will be able to stand on the ball and do bicep curls, or lunges, push ups, ab and step work. It is so versatile.

Janie

The idea is to die young as late as possible