Elizabeth O'Toole
Member
Can anyone recommend a good fat loss rotation for high beginner, low intermediate exerciser?
Fat loss rotation
- Thread starter Elizabeth O'Toole
- Start date
Debinmi
Cathlete
I don't have a specific one but Cathe offers quite a few:
cathe.com
You searched for Fat loss rotation • Cathe Friedrich
If It Doesn't Challenge You It Doesn't Change You
cathe.com
I am on day 3 of Cathe’s Maximum Fat Loss Rotation. I’ve changed the workouts around to suit my own preferences, and cut the time in half, as I’m coming back from being sick for almost a month. It’s a lot of cardio, but someone made a template to make substitutions, which is what I do, if there is one I don’t like, or too high impact for me. I can copy and paste both, if you like. I can’t find the link for the rotation.
Here is the template made by another member, whose name I can’t recall, but I thank her for the work she put into this.
Cathe Weight Loss RotationTemplate
Weight Loss: 4 Weeks x 4 - 16 week rotation
WEEK ONE: 3 Day Weight Split Plus Cardio
#1.....Kickboxing
#2....Weight Training: Back, Biceps, Abs plus a 30 minute walk/run interval program. (A seven minute walking warm up followed by seven/four minutes cycles where you run for 3 minutes and walk for one minute). Then cool down and stretch......
#3.....Step Cardio
#4...Interval/IMAX style workout
#5.....Off
#6.....Weight Training: Legs, Abs
#7.....Weight Training: Chest, Shoulders, Triceps Plus cardio
WEEK TWO: Full Body Weight Training Plus Cardio
#1: Floor Cardio
#2: Full Body Strength + Abs
#3: Off
#4: Step Cardio
#5: Full Body Strength + Abs
#6: Cardio - A 40 minute walk/run workout. Aim to run more than walk. Then cool down and stretch.
#7: Circuit Training
WEEK THREE: Your Choice - Cross Train Xpress, 4 Day Split, Fit Split, BodyBlast Timesaver: Use a different one each month.
WEEK FOUR: 3 Day Weight Split Plus Extra Cardio
#1: Cardio - Biking for 45 minutes (if you are including some hills, then 35 minutes). Cool Down and stretch.
#2: Step Cardio
#3: Weight Training Back, Biceps, Abs plus a 30 minute interval run/walk workout.
#4: Weight Training Chest, Shoulders, Triceps Plus the same bike routine as Monday.
#5: Weight Training Legs, Abs
#6: OFF
#7: Cardio Endurance, Strength, Abs (BodyMax Style)
Potential Choices for Various Workouts
Cardio: May also use cardio from a Week3 Series
Kickboxing: Any Cathe Kickbox Workout - KP&Crunch, KickMax, Cardio Kicks, Rock’m Sock’m Kickbox, Rev’d Up Rumble, Rockout Knockout, Hard Strikes, MMA, Cardio Party, etc.
Floor Cardio: Any Cathe Floor Cardio - MIC, Cardio Party, Low Impact Sweat, Cardio Slam, HIIT, etc.
Step Cardio: Any Cathe Cardio Step Workout - Any Classics WO, Basic Step, LI Step, Rhythmic Step, Step Sync, Athletic Step, etc.
Interval Cardio: Any IMAX style Cardio workout, HIIT Intervals, Metabolic Blast, Metabolic Total Body, Tabatacize, etc.
Circuit Training: Any Circuit Workout - Circuit Max, Bootcamp Circuit, Cardio&Weights, Drill Max, LI Circuit, Step,Jump&Pump, etc.
Cardio Endurance: BodyMax 1 or 2, Muscle Endurance, Bootcamp, HIIT,
Biking: May sub Cathe Spinning Workout
Running: May sub Walking, Floor or Step Cardio
Weights: May also use WOs from Week 3 series
3 Day Weight Split - Xtrain, Pure Strength, Slow&Heavy, Pyramid UB/LB, Lift it Hiit it, Muscle Meltdowns & Chiseled LB
Full Body Weights - MIS, Pyramid Pump, Power Hour, Muscle Max, STS Total Body, Total Body Giant Sets, Fit Tower TB, PHA, Metabolic TB, Body Weight & Bands,
Week 3 Choices:
CTX:
You may not want to put Power Circuit and Leaner Legs back to back because they are both heavy on leg work.
Back - Power Circuit (Legs
Chest - Step Intervals
Legs - Leaner Legs
Shoulders -All Step
Biceps - Kickbox
Triceps - 10-10-10
Rest
4 Day Split:
High Intensity Step + Back&Chest
Kickbox + Legs&Abs
Lower Intensity Step + Shoulders, Calves&Abs
Bootcamp + Biceps&Triceps
Optional Stretch/Pilates or Yoga
2 Rest Days
Fit Split:
Low Impact Cardio / Metabolic Conditioning
Boxing Bootcamp / Legs & Glutes
Mixed Impact Cardio / Pull Day
Shred Cardio / Push Day
Optional Stretch/Pilates or Yoga
2 Rest Days
BodyBlast Timesaver:
Timesaver #1: 38 minutes.
Includes warmup, step aerobics, and chest/triceps from Step, Jump & Pump; bonus timesaver footage for chest and triceps; stretch from Step, Jump & Pump.
Timesaver #2: 40 minutes.
Includes warmup, combo #3 and stretch from Step Blast; hi-lo combos #1 and #2 from Step, Jump & Pump; back and core work from SJP, bonus footage, and Supersets.
Timesaver #3: 45 minutes.
Includes warmup and combos #1 and #2 from Step Blast; biceps and core work from Step, Jump & Pump, bonus footage, and Kick, Punch & Crunch; stretch from Kick, Punch & Crunch.
Timesaver #4: 43 minutes.
Includes warmup, moderate intensity drills, high intensity drills, and stretch from Kick, Punch & Crunch; shoulder work from Step, Jump & Pump and bonus footage.
Timesaver #5: 48 minutes.
Includes warmup from Legs & Glutes; leg strength work from Step, Jump & Pump, Legs & Glutes, and bonus footage; ab work and stretch from Step, Jump & Pump.
Cathe Weight Loss RotationTemplate
Weight Loss: 4 Weeks x 4 - 16 week rotation
WEEK ONE: 3 Day Weight Split Plus Cardio
#1.....Kickboxing
#2....Weight Training: Back, Biceps, Abs plus a 30 minute walk/run interval program. (A seven minute walking warm up followed by seven/four minutes cycles where you run for 3 minutes and walk for one minute). Then cool down and stretch......
#3.....Step Cardio
#4...Interval/IMAX style workout
#5.....Off
#6.....Weight Training: Legs, Abs
#7.....Weight Training: Chest, Shoulders, Triceps Plus cardio
WEEK TWO: Full Body Weight Training Plus Cardio
#1: Floor Cardio
#2: Full Body Strength + Abs
#3: Off
#4: Step Cardio
#5: Full Body Strength + Abs
#6: Cardio - A 40 minute walk/run workout. Aim to run more than walk. Then cool down and stretch.
#7: Circuit Training
WEEK THREE: Your Choice - Cross Train Xpress, 4 Day Split, Fit Split, BodyBlast Timesaver: Use a different one each month.
- The Cross Train Xpress series in the order of your choice. But separate the Power Circuit video from the Leaner Legs video. Seventh day is OFF.
- 4Day Split: add a 5th day of Stretching/Pilates or Yoga if you’d like. Off x 2 days
- Fit Split: add 5th day of Stretching/Pilates or Yoga if you’d like. Off 2 days
- BodyBlast Timesaver: Off 2 days
WEEK FOUR: 3 Day Weight Split Plus Extra Cardio
#1: Cardio - Biking for 45 minutes (if you are including some hills, then 35 minutes). Cool Down and stretch.
#2: Step Cardio
#3: Weight Training Back, Biceps, Abs plus a 30 minute interval run/walk workout.
#4: Weight Training Chest, Shoulders, Triceps Plus the same bike routine as Monday.
#5: Weight Training Legs, Abs
#6: OFF
#7: Cardio Endurance, Strength, Abs (BodyMax Style)
Potential Choices for Various Workouts
Cardio: May also use cardio from a Week3 Series
Kickboxing: Any Cathe Kickbox Workout - KP&Crunch, KickMax, Cardio Kicks, Rock’m Sock’m Kickbox, Rev’d Up Rumble, Rockout Knockout, Hard Strikes, MMA, Cardio Party, etc.
Floor Cardio: Any Cathe Floor Cardio - MIC, Cardio Party, Low Impact Sweat, Cardio Slam, HIIT, etc.
Step Cardio: Any Cathe Cardio Step Workout - Any Classics WO, Basic Step, LI Step, Rhythmic Step, Step Sync, Athletic Step, etc.
Interval Cardio: Any IMAX style Cardio workout, HIIT Intervals, Metabolic Blast, Metabolic Total Body, Tabatacize, etc.
Circuit Training: Any Circuit Workout - Circuit Max, Bootcamp Circuit, Cardio&Weights, Drill Max, LI Circuit, Step,Jump&Pump, etc.
Cardio Endurance: BodyMax 1 or 2, Muscle Endurance, Bootcamp, HIIT,
Biking: May sub Cathe Spinning Workout
Running: May sub Walking, Floor or Step Cardio
Weights: May also use WOs from Week 3 series
3 Day Weight Split - Xtrain, Pure Strength, Slow&Heavy, Pyramid UB/LB, Lift it Hiit it, Muscle Meltdowns & Chiseled LB
Full Body Weights - MIS, Pyramid Pump, Power Hour, Muscle Max, STS Total Body, Total Body Giant Sets, Fit Tower TB, PHA, Metabolic TB, Body Weight & Bands,
Week 3 Choices:
CTX:
You may not want to put Power Circuit and Leaner Legs back to back because they are both heavy on leg work.
Back - Power Circuit (Legs
Chest - Step Intervals
Legs - Leaner Legs
Shoulders -All Step
Biceps - Kickbox
Triceps - 10-10-10
Rest
4 Day Split:
High Intensity Step + Back&Chest
Kickbox + Legs&Abs
Lower Intensity Step + Shoulders, Calves&Abs
Bootcamp + Biceps&Triceps
Optional Stretch/Pilates or Yoga
2 Rest Days
Fit Split:
Low Impact Cardio / Metabolic Conditioning
Boxing Bootcamp / Legs & Glutes
Mixed Impact Cardio / Pull Day
Shred Cardio / Push Day
Optional Stretch/Pilates or Yoga
2 Rest Days
BodyBlast Timesaver:
Timesaver #1: 38 minutes.
Includes warmup, step aerobics, and chest/triceps from Step, Jump & Pump; bonus timesaver footage for chest and triceps; stretch from Step, Jump & Pump.
Timesaver #2: 40 minutes.
Includes warmup, combo #3 and stretch from Step Blast; hi-lo combos #1 and #2 from Step, Jump & Pump; back and core work from SJP, bonus footage, and Supersets.
Timesaver #3: 45 minutes.
Includes warmup and combos #1 and #2 from Step Blast; biceps and core work from Step, Jump & Pump, bonus footage, and Kick, Punch & Crunch; stretch from Kick, Punch & Crunch.
Timesaver #4: 43 minutes.
Includes warmup, moderate intensity drills, high intensity drills, and stretch from Kick, Punch & Crunch; shoulder work from Step, Jump & Pump and bonus footage.
Timesaver #5: 48 minutes.
Includes warmup from Legs & Glutes; leg strength work from Step, Jump & Pump, Legs & Glutes, and bonus footage; ab work and stretch from Step, Jump & Pump.
Here is a copy of the original, but week 3 should also include 4 Day Split, Body Blast Timesaver, and Split Fit series.
Cathe’s Sixteen-Week Maximum Weight Loss Rotation
Cathe’s Notes: I think in addition to using my tapes, it’s important to cross train with a variety of activities to get the most out of any rotation. Try this four-week rotation (4 times in a row, totaling 16 weeks) along with the cleanest and healthiest eating plan you think you can stick to.
Remember to eat enough nutritious calories to support your activity level or else you will slow your metabolism down. Good luck and have fun!
WEEK ONE:
Mon..... Cardio Kicks (60 mins)
Tues....PS BBA plus a 30 minute walk/run interval program. (A seven-minute walking warm up followed by seven/four minutes cycles where you run for 3 minutes and walk for one minute). Then cool down and stretch.
Wed..... Power Max (64 mins)
Thurs....Interval Max (60 mins)
Fri..... Off
Sat..... PS SL&A
Sun..... PS CST Plus the cardio portion of Xpress Step & Intervals. (30 mins)
WEEK TWO:
Mon: MIC (71 mins)
Tues: MIS
Wed: Off
Thurs: Step Fit (71 mins)
Fri: MIS
Sat: A 40 minute walk run workout. Aim to run more than walk. Then cool down and stretch.
Sun: Circuit Max (60 mins)
WEEK THREE:
The Cross Train Express series in the order of your choice. But separate the Power Circuit video from the Leaner Legs video. Seventh day is OFF.
WEEK FOUR:
Mon: Biking for 45 minutes (if you are including some hills, then 35 minutes). Cool Down and stretch.
Tues: Step Works
Wed: PS BBA plus a 30-minute interval run/walk workout.
Thurs: PS CST Plus the same bike routine as Monday.
Fri: PS L/A
Sat: OFF
Sun: Body Max
Cathe’s Sixteen-Week Maximum Weight Loss Rotation
Cathe’s Notes: I think in addition to using my tapes, it’s important to cross train with a variety of activities to get the most out of any rotation. Try this four-week rotation (4 times in a row, totaling 16 weeks) along with the cleanest and healthiest eating plan you think you can stick to.
Remember to eat enough nutritious calories to support your activity level or else you will slow your metabolism down. Good luck and have fun!
WEEK ONE:
Mon..... Cardio Kicks (60 mins)
Tues....PS BBA plus a 30 minute walk/run interval program. (A seven-minute walking warm up followed by seven/four minutes cycles where you run for 3 minutes and walk for one minute). Then cool down and stretch.
Wed..... Power Max (64 mins)
Thurs....Interval Max (60 mins)
Fri..... Off
Sat..... PS SL&A
Sun..... PS CST Plus the cardio portion of Xpress Step & Intervals. (30 mins)
WEEK TWO:
Mon: MIC (71 mins)
Tues: MIS
Wed: Off
Thurs: Step Fit (71 mins)
Fri: MIS
Sat: A 40 minute walk run workout. Aim to run more than walk. Then cool down and stretch.
Sun: Circuit Max (60 mins)
WEEK THREE:
The Cross Train Express series in the order of your choice. But separate the Power Circuit video from the Leaner Legs video. Seventh day is OFF.
WEEK FOUR:
Mon: Biking for 45 minutes (if you are including some hills, then 35 minutes). Cool Down and stretch.
Tues: Step Works
Wed: PS BBA plus a 30-minute interval run/walk workout.
Thurs: PS CST Plus the same bike routine as Monday.
Fri: PS L/A
Sat: OFF
Sun: Body Max
Lady Vol Fan
Cathlete
Debinmi
Cathlete
I think you are right... or it was the Intermediate Rotation ...I don't recall exactly.
ETA: thanks to rcsaros' post (below), I went to Lannette's website for another look. It is Lannette's work; she also has the Cathe Beginner Rotation there, not the Intermediate - just wanted to update my post.
Last edited:
Thank you.
Lady Vol Fan
Cathlete
Lannette
Cathlete
You’re welcome! I’m glad it’s being used.
Lannette
Cathlete
I actually put the original Intermediate Rotation up yesterday. I still have quite a few notes and reviews to add. It’s hard to find the time right now.
Debinmi
Cathlete
I always liked that rotation because it does have some favorite older workouts.
