I have some knee issues that prevent me from doing squats and lunges and I'm always looking for a good rotation. I've gone thru Cathe's rotation archive and put together a 4-5 week rotation based on bits and pieces of some of her other rotations and added in some modifications. I thought I'd post it for others who also cant do squats and lunges.
The rotations is based on 6 workouts a week, but I myself add in one more rest day on occasion that's why I said a 4-5 week rotation.
Week One
-PS floor legs and abs + 30 min recumbent bike or cardio of choice
-PS Back, MIS Back + CTX Kickbox cardio only
-PS Chest, MIS Ch + SJP step and abs
-PS Sh, MIS Sh + Karen Voights floor work on GWW + abs
-Rest
-PS Bi, MIS Bi + IMax2 5 intervals of your choice
-PS Tri, MIS Tri + abs (low intensity cardio or 30 min yoga if you want)
Week Two
-(extra rest day?)
-Cardio & Weights (include the upper body, omit the leg work) + abs
-KPC/LG premix with drills and ankle weight work
-Bike 30 min (or cardio of choice) + Musc Endurance upper body and abs
-Rest
-Boot Camp (omit the squat/lunge work) + PLB floor work
-Gin Millers Intense Moves or interval cardio of choice
-Saffell's Kickbox Circuit or cardio/weight circuit workout of choice
Week Three
-(extra rest day?)
-Slow&Heavy Chest + 10/10/10 cardio + abs
-30 min bike/cardio of choice + KV's floor work and abs from GWW
-S&H Sh + CTX S&I cardio
-KPC and abs
-S&H Bi, S&H Tri + abs
-Rest
-Gauntlet (omit squats/lunges) + PLB floor
Week Four
-same as Week One
The rotations is based on 6 workouts a week, but I myself add in one more rest day on occasion that's why I said a 4-5 week rotation.
Week One
-PS floor legs and abs + 30 min recumbent bike or cardio of choice
-PS Back, MIS Back + CTX Kickbox cardio only
-PS Chest, MIS Ch + SJP step and abs
-PS Sh, MIS Sh + Karen Voights floor work on GWW + abs
-Rest
-PS Bi, MIS Bi + IMax2 5 intervals of your choice
-PS Tri, MIS Tri + abs (low intensity cardio or 30 min yoga if you want)
Week Two
-(extra rest day?)
-Cardio & Weights (include the upper body, omit the leg work) + abs
-KPC/LG premix with drills and ankle weight work
-Bike 30 min (or cardio of choice) + Musc Endurance upper body and abs
-Rest
-Boot Camp (omit the squat/lunge work) + PLB floor work
-Gin Millers Intense Moves or interval cardio of choice
-Saffell's Kickbox Circuit or cardio/weight circuit workout of choice
Week Three
-(extra rest day?)
-Slow&Heavy Chest + 10/10/10 cardio + abs
-30 min bike/cardio of choice + KV's floor work and abs from GWW
-S&H Sh + CTX S&I cardio
-KPC and abs
-S&H Bi, S&H Tri + abs
-Rest
-Gauntlet (omit squats/lunges) + PLB floor
Week Four
-same as Week One
This will be super when my knees are acting up!!
