Featured Rotation Challenge Week of 7/21

TarHeelMom

TarHeelMom

Cathlete
Okay, folks, let's see what we're made of!

I propose that we start our Featured Rotation Challenge with one of Cathe's own rotations. This is one of my personal favorites because it incorporates almost all of my favorites among Cathe's most recent tapes. If you don't own one of these tapes, substitute another Cathe tape (or that of another instructor) that's the same type (strength, cardio, total body, circuit) and of a similar duration.

This is a three-week repeatable rotation, and I thought it might be a nice one for us to start with because it targets the goals of both fat loss and strength gains AND it can be suspended (if we want to) once we get the new tapes and HAVE to plug them in! :-jumpy

So here it is -- Start on Saturday or Monday (or today, for that matter), and enjoy! I'm looking forward to seeing how we're all doing.

Kathy S.


Cathe’s Greatest Hits Three-Week Burn Fat/Build Muscle Rotation

(Uses the PS Series, MIC, Interval Max, Power Max, CTX Series,
Cardio Kicks and Circuit Max)


NOTE: This rotation devised by Cathe herself is recommended for advanced exercisers, as it contains a lot of high impact cardio. Modify the impact as necessary and listen to your body to avoid injury. You may repeat this rotation after three weeks and after six weeks, but should reevaluate your weights each time you start over.

WEEK ONE:
Mon: MIC
Tues: PS Back/Bicep/Abs
Wed: Interval Max
Thurs: PS Chest/Shoulders/Triceps
Fri: Power Max
Sat: MIC in the morning followed by PS Strong Legs/Abs in the evening (HOLY COW!)
Sun: OFF

WEEK TWO:
Mon: XPRESS -- Power Circuit (Cardio Only); Follow immediately with PS Back/Biceps/Abs (skip the warm up on the PS tape)

Tues: XPRESS -- any other than Power Circuit (Cardio Only); Cool down and follow immediately with an Abs workout of your choice.

Wed: XPRESS – any other than Power Circuit (Cardio Only); Follow immediately with PS Chest/Shoulders/Triceps

Thurs: XPRESS -- any other than Power Circuit (Cardio Only); Follow with PS Strong Legs/Abs tape but skip the warm up.

Fri: XPRESS -- any other than Power Circuit (Cardio Only); Cool Down and finish up with an Abs workout of your choice.

Sat: MIC
Sun: OFF

WEEK THREE:
Mon: PS Strong Legs/Abs
Tues: Cardio Kicks
Wed: Circuit Max

Thurs: XPRESS -- All Step (Cardio Only); Follow immediately with PS Back/Bicep/Abs (skip the warm up on the PS tape)

Fri: Intervalmax; Cool down and then follow up with Abs workout of your choice.

Sat: XPRESS -- Power Circuit (Cardio Only); Cool down and then follow up with Abs workout of your choice

Sun: PS Shoulders/Chest/Triceps
 
Okay, I'm game, but that first Saturday looks like a killer. I'll let you know about results.
 
This rotation looks scary but.....

I'm in too! It'll be fun knowing others on the forum are following the same rotation!
Thanks! :)
Deb
 
Ok Im game! :-cool Count me in! :D I will start with Monday as the first week starts with Monday which would be 7/23.

Ladies- lets start our engines!! :-jumpy
 
I agree about that first Saturday!

[font size="1" color="#FF0000"]LAST EDITED ON Jul-20-01 AT 04:49PM (Est)[/font][p]But, as Cathe always says, modify, modify.

And since it's Saturday it's possible to get in two full-length workouts. Or 1 and 1/2. Whatever you accomplish, the goal is just to give it a shot and see how you do (watching for overtraining and being careful not to take on too much too soon, of course!)

Keep in mind that you could always shuffle around the days of the week -- Cathe just set up the sequence, but if you want to do the "Monday" on a "Saturday", then the "Tuesday" on "Sunday" and so forth (and you can keep track! :)) by all means do so.

I find this rotation very challenging in terms of intensity and impact, and I admit that I did have to modify some moves. I've only done the whole three weeks once, but I found it to be very effective, especially in the muscle definition I picked up. And that alone was a GREAT motivation to dig a little deeper.

Hope y'all enjoy this!

I'm going to ATTEMPT the FIRST SATURDAY tomorrow, so I'll be honest and let you guys know how I do.


Kathy S.
 
Kathy S.

I am joining this rotation! I am happy to know there will be others doing the same.:)

Nikki
 
Hi. I would like to join this challenge rotation also. I will start on Monday. Are we checking in every day or what? Thanks.
 
Rotation Check Ins

Hi Kelley!

I've been thinking we should "officially" check in once a week, but anybody should feel free to check in daily or at any time, really, especially if someone has comments about a particular sequence in the rotation. Part of the reason that I wanted to try doing a rotation as a group was so that we could kind of do a "group edit" or tweak of the rotation. We may identify something about it that we all love, or that we all can't stand!

I'm curious to see how those of us do who are trying the "first Saturday" today. MIC with PS SLA in one day -- killer!

For me, it's too much to do all of MIC at one time and then do PS SLA later. What I'm going to do today is try to achieve the same completed amount but divide it up a little. I did the first half of MIC earlier this morning, I'm going to do PS SLA sometime this afternoon, and then if I don't feel totally wiped out I'll do the other half of MIC (repeating the warm up) tonight while my hubby watches baseball. :)

Kathy S.
 
This rotation challenge is a great idea. I am in an exercise/eating slump so I want to join this group to help get me back on track. My goal is to stick with the rotation through the entire six weeks.

I am going to set up rewards for eack week I get through. My daughter and I were at the mall today, and we stopped by Bath & BodyWorks. They have this new lotion, Rain somthing, its blue and just smells so clean and refreshing. If I follow the first week of this rotation to a "T" I am going to buy that stuff. A bubble bath in it Saturday night would be most appropriate after MIC/PS LL&Abs :)

Kathy - let us know how the saturday workout went ;)

Joyce
 
I survived the first Saturday!

Hi folks!

I did it -- I did the first half of MIC in the a.m., the second half in the mid-afternoon and then last night I did PS SL&A, and this morning I felt fine! I think the real key for me was splitting up MIC and doing some extra stretching after part I and extra warm up before part II. That way I could put a big burst of energy into each half. I think I could have finished all of MIC at one time, but definitely not giving it 100% through the end, and then I think I really would have been wiped out for Saturday night's strength training. But it's a nice goal to shoot for -- maybe on round 2 of this rotation!

I know my family thought I was nuts yesterday because every time they looked around I was in a different (clean) set of workout clothes, or messy and sweaty after a workout, or fresh from the shower. They're very indulgent -- and I really enjoyed the day. :)

This morning I did some stretching, which felt great, and otherwise I've taken the day off per the plan.

So tomorrow it's MIC again. I think I'll have to wait til early evening to be ready for that!

Kathy S.
 
RE: I survived the first Saturday!

This rotation sounds great. I want to try as soon as we get back from vacation. The only tape I don't have is MIC ( boo hoo ). What would you suggest as an alternative that is comparable? Maybe I should run on those days.

I'm going to do CTX this week, then leave Fri. I decided not to lug my step and weights with me this year. I'm going to take Cardio Kicks and Karen Voights Yoga Sculpt. I will be doing lots of swimming and walking too. I have intentionally been avoiding Cardio Kicks lately, so next week it will be like a new workout (sort of).

Thanks for the idea of rotating together! Sounds great!

Susan
 
RE: I survived the first Saturday!

Hi Susan!

Happy to have you join us!

MIC's got a warm-up of about 7 minutes (it's non-step), then 28 minutes of hi/lo followed immediately by about 35 minutes of step, then a cooldown and stretch. Together the two cardio sections are very intense (too much for me at this point) because the hi/lo section is mostly hi impact. I'm surmising that Cathe included MIC at this point in this rotation for two reasons -- one, because the original person posting owned it, and two, because it provides for a very vigorous cardio day (or, in the case of the first Satruday, a vigorous cardio section of your day!)

So, to substitute for MIC, I'd think you'd need to plan on a lengthy cardio section (at least 45 minutes). Running would certainly be fine. You could also do 2 cardio sections from CTX (maybe combining some step and some non-step, like All-Step plus the hi/lo and kickbox 10 minute sections from 10-10-10. Or add some of the CTX cardio to a little running. Always nice to mix it up a little bit! :)


Kathy S.
 
Great Suggestions!

Thanks Kathy! I think I will try the first week now. This rotation appealed to me because I like to do something different every week. I really need a tough workout week before going on vacation. I always eat way too much!

Thanks!
Susan
 
Just Started with the first Monday!

I hadn't done MIC in its entirety in a long time. It kicked my booty!:-tired
What a great way to start off a new week and a new rotation! I am so excited about following this rotation with the rest of you. How's it going for everyone else?
Deb
 
Hi Kathy! I'd love to be on this too. However, won't be able to start until 7/30. I'll be away 7/28 and 7/29 in Delaware. I'll be out of whack from everybody else but I guess this is all right? Yes? Thanks so much for putting this together, Kathy
 
I'm...

...in the same boat as KathyH. I am going away from Aug.2-Aug.6th and won't be able to do tapes while away. I have decided to continue with my jogging and bodyparts for now and hope to try this rotation the week after I get back so it won't be broken up. Thanks, KathyS, for posting this. It looks great & I can't wait to try it! It will keep me busy til the end of August when I get my new DVD's!

Your-Friend-In-Fitness, DebbieH http://www.plaudersmilies.de/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
[font size="1" color="#FF0000"]LAST EDITED ON Jul-23-01 AT 09:03PM (Est)[/font][p]Well, I tried to make it through the entire MIC video, but I had to stop 5 minutes short of the cooldown. But hey, I at least I made it as far as I did. Saturday I will give it another go. I also modified, modified, modified!!

How did you all do with MIC? You all are probably so well aerobically conditioned you made it through the whole thing w/o modifying.

Tommorrow BBA!!

Nikki
 
RE: I'm Out on this one also

Two reasons. I won't have MIC until the DVDs come out and I'm in Ohio on business till Thursday. I'll join in for the 2nd week, but it won't be quite the same. :'(


Dawn W
 
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