Combining 4 Day Split and Circuit Workout

[lora-kate1]

I feel that I am never doing my circuit workouts and I love them! I also really want to do the 4 day splits. How can I do a 4 day split rotation and include a circuit workout while still giving my muscles sufficient rest time?

Thanks!!!!!!!

 

[copwife]

There are 4 circuit premixes on the 4DS dvd's. You could mix those in with your rotation.

HTH,

 

[lora-kate1]

Hi Michelle,

Thanks for your reply.

I actually didn't mean to imply that I wanted a circuit made up of 4 day split clips. I am wondering how to work in one of Cathe's many circuit tapes into a 4 day split rotation. Unfortunately there doesn't seem to be enough days in a week and I land up doing a circuit before or after a weight day and then not giving the muscles the rest that they need. Does anyone do circuits when they are doing body parts per day or three or four day splits?

 

[lainiefig]

Maybe something like this?

Day 1: Lower Intensity Step plus Shoulders, Calves, & Core
Day 2: Boot Camp plus Biceps, Triceps
Day 3: Kickbox plus Legs & Core
Day 4: Higher Intensity Step plus Chest & Back
Day 5: Rest or yoga
Day 6: Circuit workout of your choice
Day 7: Step Aerobics or other cardio of your choice

Begin again the following week, possibly changing up the order like this:

Day 1: Kickbox plus Legs & Core
Day 2: Higher Intensity Step plus Chest & Back
Day 3: Boot Camp plus Biceps, Triceps
Day 4: Lower Intensity Step plus Shoulders, Calves, & Core
Day 5: Rest or yoga
Day 6: Step Aerobics or other cardio of your choice
Day 7: Circuit workout of your choice

Or you could put it in another order with an extra rest day:
Day 1: Lower Intensity Step plus Shoulders, Calves, & Core
Day 2: Boot Camp plus Biceps, Triceps
Day 3: Rest
Day 4: Kickbox plus Legs & Core
Day 5: Higher Intensity Step plus Chest & Back
Day 6: Rest or yoga
Day 7: Circuit workout of your choice

Or you could always have an 8-day rotation if you don't mind starting it on Monday, then starting again the following Tuesday, like this:
Day 1: Lower Intensity Step plus Shoulders, Calves, & Core
Day 2: Rest or cardio
Day 3: Boot Camp plus Biceps, Triceps
Day 3: Rest or yoga
Day 4: Kickbox plus Legs & Core
Day 5: Higher Intensity Step plus Chest & Back
Day 6: Boot Camp plus Biceps, Triceps
Day 7: Rest or cardio
Day 7: Circuit workout of your choice
Day 8: Rest or cardio

What do you think? I actually adapted these from some ideas I put on my blog here: http://fitnessfig.blogspot.com/2007/10/rotation-ideas-using-cathes-4-day-split.html

I'm going to start the November 4DS rotation in January, and I might adjust to add in circuits or at least more cardio myself.

[font face="comic sans ms" font color=purple]***Lainie***
My fitness blog: http://fitnessfig.blogspot.com/ http://bestsmileys.com/exercising/7.gif[/font]

 

[lora-kate1]

Thanks!

Great ideas!

 

[lainiefig]

Oops, put too many days on that last one. Here it is corrected:
Day 1: Lower Intensity Step plus Shoulders, Calves, & Core
Day 2: Boot Camp plus Biceps, Triceps
Day 3: Rest or yoga
Day 4: Kickbox plus Legs & Core
Day 5: Higher Intensity Step plus Chest & Back
Day 6: Rest or cardio
Day 7: Circuit workout of your choice
Day 8: Rest or cardio

[font face="comic sans ms" font color=purple]***Lainie***
My fitness blog: http://fitnessfig.blogspot.com/ http://bestsmileys.com/exercising/7.gif[/font]

 

[Carmen829]

This is great, maybe I'll try it in February.

Carmen