Extending CTX

[xschwarz]

I have gone back to basics and started a classic CTX 6 day rotation. Since I am blessed with good joints and love the step workouts I am enjoying this series like no other! But I have found that I have about 20-30 more minutes per workout, either by extending it fully in the morning or splitting the weight portion for the evening when I come home.

This is how I have been doing CTX in anticipation of the new CTX or "4 Day Split" this summer:

Day 1- POWER CIRCUIT, add on Drill Max cardio drills + leg work 1-3 or 4-6. Same format of cardio plus leg work maintaining higher HR. Add some S&H Back work to CTX back portion.

Day 2- STEP AND INTERVALS, add Imax3/Imax2/BM2 3 or 4 rounds of step blasts that mimic CTX step and intervals. Add some S&H chest exercises to extend CTX chest portion.

Day 3- ALL STEP, add BM2 cardio bonus/C&W step only or any steady state step portion, add some S&H shoulder work to CTX shoulder portion.

Day 4- LEANER LEGS, well, if you are crazy...add walking lunges and firewalkers from B&G!

Day 5- 10-10-10, add LIC step only or any cardio of choice, add triceps from S&H to extend CTX triceps.

Day 6- KICKBOX, add either KPC kicking and punching routine or Absolute Kickbox (Kimberly Spreen)- kickbox portion, add S&H biceps to extend CTX biceps.

As an addendum, my focus is weight loss (10 pounds in 3 months) with a 1200/kcal diet. One day of rest and also the option to split cardio as fasted AM workout with PM weight work. I am loving this rotation!

X

 

[Stacy]

This rotation sounds great, I just wish I had that much time in the day to devote to it

I was wondering how tall you are? Are goals, calorie range are similar.

Thanks!

 

[Amy Steppe]

Good Lord!

If I did all that, I'd collapse into a ball of jelly!

Or burn out like a super nova.

If you go like that and stick to it, I think you will lose 10 pounds in a couple of weeks!

I am humbled by what you do!

I feel like major wuss!

 

[xschwarz]

Hi Stacy, I am 5'2" and at my heaviest of #150...too much socializing, dinners out, wine and not enough attention to consitency with exercise and diet.

I just love CTX and in fact did it years ago (?2000) when it was VCR. I forgot how good Cathe's earlier routines were. I can't get over how effective her moves are. Yeah, there's lots of "Power 15's, Power 7's" and definitely higher impact but boy has this jolted my metabolism. I think it's partly due to the difference in the types of cardio day to day.

I have found that with the exception of Sat., Sun. and my day off Wed., I have to split cardio in the am and weights/abs at night.

Finally, I have been following a 1200 cal diet of clean eating. One night a week I will have a glass or 2 of wine. It's been 2 weeks and I have dropped 4 pounds. Yes, I am tired...not burnt out but I get 8 hours of sleep and take a full rest day. I just love CTX with a little addition of some recent favorites that follow the type of cardio for that particular day.

X

 

[Stacy]

Hi, and thanks for responding! I still keep coming back to this post and eyeing your rotation, it looks really good. I do have some knee issues, and that much high impact is a no-no for me, but I'm thinking about adding in a 15 min HIIT segment on the my recumbent bike and then modifying some of the CTX segments. Splitting my workouts to a.m. and p.m. isnt always an option b/c I have a very crazy work schedule that changes from day to day.

I'm 5'1" and I'm at my heaviest weight as well. People keep telling me that 1200 cals is too low, but I really do find that 1200-1300 is a good range for fat loss for me. If I do find my results slowling, I'll usually add in a bit more cardio and then have a cheat day to boost some cals a bit. However, nothing helps more than good old fashioned consistency!!

Good Luck to you!

 

[xschwarz]

I've always been caught in the web of "1200 kcal is way too low" from a lot of people. But the fact of the matter FOR ME is- that in order to lose weight consistently (2-3lbs/week) I have to be serious about calorie deprivation. Sure I'm hungry for the first few days but that's because my body is missing the excess calories.

Believe me, I'm not withering away or fainting. In fact, after I get going with this routine, I am so energetic and motivated. All of the portion control weight loss programs (Nutrisystem, Jenny Craig, WW) are pretty much based on 1200calories per day. With the exercise, I know it comes in at a little less, but thus the consistent drop. It's just a matter of making up my mind to stay with it.

I guess at the end of the day, I have to work real hard to get the results.

X

P.S. Just completed second week of CTX and still LOVE it!