CTX and Timesaver
- Thread starter binky2017
- Start date
kathryn
Cathlete
Hi, Becky!
This may be too late for your needs, but I was searching for "CTX rotation" and this just came up.
I would recommend doing these separately: 2-3 weeks of CTX, then 2-3 weeks of Timesaver.
I'm currently doing a CTX rotation, and I highly recommend changing some of the high-impact-step workouts to lower impact (as you've noticed, 4 of the 6 workouts contain high-impact step moves, and the kickboxing workout includes high impact plyo moves as well. That much step aerobics and impact can increase the risk of injuries in many people).
That being said, I sequence the CTX workouts like this (large muscle groups to smaller, with a leg break in between back and shoulders, to keep from working the shoulders three days in a row---during chest, back and shoulder workouts):
Day 1: Circuit/legs/back/core
Day 2: Intervals (changed to low-impact intervals)/chest
Day 3: leaner legs/abs
Day 4: All step/shoulders
Day 5:kickbox/biceps (turning most plyo moves to non-impact moves with big ROM, like power jumps turning into knee smashes)
Day 6: 10-10-10/triceps
Day 7: rest/stretch
I actually end up spreading the workouts over more than 7 days, putting an extra day off or stretch or short ab workout in whenever I feel I need to take down the intensity a bit (my body is my 'personal trainer,' and when it starts to feel a bit twitchy, I put in a rest day or do another form of cardio).
This may be too late for your needs, but I was searching for "CTX rotation" and this just came up.
I would recommend doing these separately: 2-3 weeks of CTX, then 2-3 weeks of Timesaver.
I'm currently doing a CTX rotation, and I highly recommend changing some of the high-impact-step workouts to lower impact (as you've noticed, 4 of the 6 workouts contain high-impact step moves, and the kickboxing workout includes high impact plyo moves as well. That much step aerobics and impact can increase the risk of injuries in many people).
That being said, I sequence the CTX workouts like this (large muscle groups to smaller, with a leg break in between back and shoulders, to keep from working the shoulders three days in a row---during chest, back and shoulder workouts):
Day 1: Circuit/legs/back/core
Day 2: Intervals (changed to low-impact intervals)/chest
Day 3: leaner legs/abs
Day 4: All step/shoulders
Day 5:kickbox/biceps (turning most plyo moves to non-impact moves with big ROM, like power jumps turning into knee smashes)
Day 6: 10-10-10/triceps
Day 7: rest/stretch
I actually end up spreading the workouts over more than 7 days, putting an extra day off or stretch or short ab workout in whenever I feel I need to take down the intensity a bit (my body is my 'personal trainer,' and when it starts to feel a bit twitchy, I put in a rest day or do another form of cardio).