Fitness Freaks Rotation
- Thread starter Stacy
- Start date
Lady Vol Fan
Cathlete
Here is Fitnessfreak366's (Debbie) rotation. She designed a 12 week training program to give another forum member strength and endurance gains.
(see generic workout categories at the end to substitute other workouts because this is an older rotation)
This link may work to visit the thread but I thought you might want the post itself.
https://cathe.com/forum/threads/basic-intermediate-advanced-12-week-rotation.236312/
Her rotation:
(see generic workout categories at the end to substitute other workouts because this is an older rotation)
This link may work to visit the thread but I thought you might want the post itself.
https://cathe.com/forum/threads/basic-intermediate-advanced-12-week-rotation.236312/
Her rotation:
Lady Vol Fan
Cathlete
She truly is a gifted Rotation creator.
I have a few more saved...any in particular? I may have..
I have a few more saved...any in particular? I may have..
bayerngirl
Cathlete
Lady Vol Fan
Cathlete
They are lengthy.
I will have to post in multiple posts.
I'm sorry they aren't dated so I can't answer when she posted.
I will have to post in multiple posts.
I'm sorry they aren't dated so I can't answer when she posted.
Lady Vol Fan
Cathlete
Build muscle, lose fat
This rotation is a combo of building muscle but more importantly, losing body fat. I know we've all indulged way too much during the holidays so this rotation should get us back on track.
I'm doing a 3 day split this time with 3 days of cardio. This workout is aimed for both Endo and Mesomorph's. Ectomorphs need to cut the cardio way back. Take two rest days instead of one and only do cardio for 2 hours a week.
Average workout time is approximately an hour a day.
Here we go....
WEEK 1
Dec. 29: Pyramid Chest work then Muscle Max Chest work; Pyramid Tricep work then Muscle Max Tricep work; PUB Abs
Dec. 30: Step or 60 minutes cardio of choice.
Dec. 31: Pyramid Back work then MM Back work; Pyramid Bicep work then MM Bicep work.
Jan. 01: Kick Max or 60 minutes cardio of choice. If KM has ab work, don't do it unless you feel you need it.
Jan. 02: Pyramid Shoulder work then MM Shoulder work; Pyramid Leg workout but no floor work; Calves from ?
Jan. 03: interval cardio or 60 minutes cardio of choice
Jan. 04: REST!
WEEK 2
Jan. 05: Pure Strength Back work then Back work from ? ; PS Bicep work then Bicep work from ?
Jan. 06: 45 minutes cardio of choice
Jan. 07: PS Chest work then Chest pushup's only from GS strength as many as you can; PS Shoulder work then Shoulder work from ? but skip the military presses; Pyramid Tricep work then Tricep work from ? but skip the dips.
Jan. 08: Step or 60 minutes cardio of choice.
Jan. 09: PS Legs & Abs.
Jan. 10: cardio
Jan. 11: REST!!
WEEK 3
Jan. 12: Pyramid Chest work **rest** and do it again but UP only then do the 72 drop set of pushups in GS Chest; Pyramid Triceps work **rest** and do it again but UP only then do the Close Grip Presses from GS Chest; KP&C ab work.
Jan. 13: Imax 2 or 3 or 60 minutes cardio of choice.
Jan. 14: Pyramid Back work **rest** and do it again but UP only then do the T-Back Squeeze exercise from GS Back; Pyramid Biceps work **rest** and do it again but UP only then do the Curl-up, Reverse-down exercise from GS Biceps; Pyramid Shoulder work **rest** and do it again but UP only then do the Overhead Presses from GS Shoulders.
Jan. 15: DrillMax Scrambled Cardio Blast premix or 45 minutes cardio of choice; Ab hits.
Jan. 16: Pyramid Lower Body - entire workout.
Jan. 17: Step or 60 minutes cardio of choice.
Jan. 18: REST!!!
WEEK 4
Jan. 19: PS Chest, Shoulder & Triceps - Add one extra set to any 2 set exercise.
Jan. 20: Kickbox or 60 minutes cardio of choice. Do ab hits
Jan. 21: PS Back & Biceps - Add one extra set to any 2 set exercise.
Jan. 22: 60 minutes cardio of choice.
Jan. 23: PS Legs & Abs
Jan. 24: 60 minutes cardio of choice.
Jan. 25: REST
This rotation is a combo of building muscle but more importantly, losing body fat. I know we've all indulged way too much during the holidays so this rotation should get us back on track.
I'm doing a 3 day split this time with 3 days of cardio. This workout is aimed for both Endo and Mesomorph's. Ectomorphs need to cut the cardio way back. Take two rest days instead of one and only do cardio for 2 hours a week.
Average workout time is approximately an hour a day.
Here we go....
WEEK 1
Dec. 29: Pyramid Chest work then Muscle Max Chest work; Pyramid Tricep work then Muscle Max Tricep work; PUB Abs
Dec. 30: Step or 60 minutes cardio of choice.
Dec. 31: Pyramid Back work then MM Back work; Pyramid Bicep work then MM Bicep work.
Jan. 01: Kick Max or 60 minutes cardio of choice. If KM has ab work, don't do it unless you feel you need it.
Jan. 02: Pyramid Shoulder work then MM Shoulder work; Pyramid Leg workout but no floor work; Calves from ?
Jan. 03: interval cardio or 60 minutes cardio of choice
Jan. 04: REST!
WEEK 2
Jan. 05: Pure Strength Back work then Back work from ? ; PS Bicep work then Bicep work from ?
Jan. 06: 45 minutes cardio of choice
Jan. 07: PS Chest work then Chest pushup's only from GS strength as many as you can; PS Shoulder work then Shoulder work from ? but skip the military presses; Pyramid Tricep work then Tricep work from ? but skip the dips.
Jan. 08: Step or 60 minutes cardio of choice.
Jan. 09: PS Legs & Abs.
Jan. 10: cardio
Jan. 11: REST!!
WEEK 3
Jan. 12: Pyramid Chest work **rest** and do it again but UP only then do the 72 drop set of pushups in GS Chest; Pyramid Triceps work **rest** and do it again but UP only then do the Close Grip Presses from GS Chest; KP&C ab work.
Jan. 13: Imax 2 or 3 or 60 minutes cardio of choice.
Jan. 14: Pyramid Back work **rest** and do it again but UP only then do the T-Back Squeeze exercise from GS Back; Pyramid Biceps work **rest** and do it again but UP only then do the Curl-up, Reverse-down exercise from GS Biceps; Pyramid Shoulder work **rest** and do it again but UP only then do the Overhead Presses from GS Shoulders.
Jan. 15: DrillMax Scrambled Cardio Blast premix or 45 minutes cardio of choice; Ab hits.
Jan. 16: Pyramid Lower Body - entire workout.
Jan. 17: Step or 60 minutes cardio of choice.
Jan. 18: REST!!!
WEEK 4
Jan. 19: PS Chest, Shoulder & Triceps - Add one extra set to any 2 set exercise.
Jan. 20: Kickbox or 60 minutes cardio of choice. Do ab hits
Jan. 21: PS Back & Biceps - Add one extra set to any 2 set exercise.
Jan. 22: 60 minutes cardio of choice.
Jan. 23: PS Legs & Abs
Jan. 24: 60 minutes cardio of choice.
Jan. 25: REST
Lady Vol Fan
Cathlete
Cardiocoach plus Cathe
This is a tough rotation so I have planned a yoga workout and rest day back to back. Please try and do it this way. You will need about two days of down time to recover. Even though Yoga Max isn't easy, it at least gives your body the chance to stretch and recover.
Enjoy!
WEEK 1
Day 1: Afterburn
Day 2: Cardio Coach #4 or Low Max
Day 3: High Reps
Day 4: Slide & Glide
Day 5: Cardio Coach #3/Step Blast
Day 6: Yoga Max or any yoga/stretch of choice
Day 7: Rest
WEEK 2
Day 1: Athletic Training
Day 2: Cardio Coach Press Play or Rhythmic Step
Day 3: Total Body Trisets - Total Body Express premix or Total Body Scrambled Express Premix
Day 4: High Step Challenge
Day 5: Cardio Coach #2 or Kick, Punch & Crunch
Day 6: Yoga Relax
Day 7: Rest
WEEK 3
Day 1: Cardio Superset Circuit
Day 2: Cardio Coach #7 or Imax 2
Day 3: Muscle Max
Day 4: High Step Training
Day 5: Cardio Coach #1 or Step portion of Step, Jump & Pump
Day 6: Yoga Max
Day 7: Rest
WEEK 4
Day 1: Drill Max
Day 2: Cardio Coach #8 or Intensity
Day 3: Power Hour
Day 4: Low Impact Circuit
Day 5: Cardio Coach #4 or Step part of Body Max 2
Day 6: Yoga Relax
Day 7: Rest
This is the generic breakdown:
Day 1: Circuit workout
Day 2: Cardio workout
Day 3: Total Body workout
Day 4: Circuit workout
Day 5: Cardio workout
Day 6: Yoga/Stretch workout
This is a tough rotation so I have planned a yoga workout and rest day back to back. Please try and do it this way. You will need about two days of down time to recover. Even though Yoga Max isn't easy, it at least gives your body the chance to stretch and recover.
Enjoy!
WEEK 1
Day 1: Afterburn
Day 2: Cardio Coach #4 or Low Max
Day 3: High Reps
Day 4: Slide & Glide
Day 5: Cardio Coach #3/Step Blast
Day 6: Yoga Max or any yoga/stretch of choice
Day 7: Rest
WEEK 2
Day 1: Athletic Training
Day 2: Cardio Coach Press Play or Rhythmic Step
Day 3: Total Body Trisets - Total Body Express premix or Total Body Scrambled Express Premix
Day 4: High Step Challenge
Day 5: Cardio Coach #2 or Kick, Punch & Crunch
Day 6: Yoga Relax
Day 7: Rest
WEEK 3
Day 1: Cardio Superset Circuit
Day 2: Cardio Coach #7 or Imax 2
Day 3: Muscle Max
Day 4: High Step Training
Day 5: Cardio Coach #1 or Step portion of Step, Jump & Pump
Day 6: Yoga Max
Day 7: Rest
WEEK 4
Day 1: Drill Max
Day 2: Cardio Coach #8 or Intensity
Day 3: Power Hour
Day 4: Low Impact Circuit
Day 5: Cardio Coach #4 or Step part of Body Max 2
Day 6: Yoga Relax
Day 7: Rest
This is the generic breakdown:
Day 1: Circuit workout
Day 2: Cardio workout
Day 3: Total Body workout
Day 4: Circuit workout
Day 5: Cardio workout
Day 6: Yoga/Stretch workout
Lady Vol Fan
Cathlete
Fitness freak
1 hr. Fat Loss Rotation
Week 1
Day 1: Step Blast Combo 2, 3 + Challenge - 45 min.
Day 2: Muscle Max Upper Body Only premix - 42 min.
Day 3: CTX All Step cardio only + Abs from SJ&P - 41 min.
Day 4: Muscle Max Lower Body premix + Floorwork from Butts & Guts - 40 min.
Day 5: Rest
Day 6: High Step Training Cardio & Upper Body only premix - 35 min.
Day 7: High Step Training Cardio & Lower Body only premix; Coremax #1 - 41 min.
Week 2
Day 1: Kick Max Low Impact Timesaver premix - 48 min.
Day 2: Pyramid Upper Body Up Only premix - 40 min.
Day 3: CTX 10-10-10 cardio only; Abs from Cardio & Weights - 43 min.
Day 4: Rest
Day 5: Pyramid Lower Body Up Only premix - 40 min.
Day 6: Low Max Intervals 1-4 premix - 45 min.
Day 7: Bootcamp Everything but Core premix - 48 min.
Week 3
Day 1: Drill Max Cardio Blast premix - 39 min.
Day 2: Rest
Day 3: Push/Pull Upper Body (2 sets) premix - 46 min.
Day 4: CTX Step & Intervals; Coremax #3 - 50 min.
Day 5: Push/Pull Lower Body (2 sets) premix - 39 min.
Day 6: KP&C Intermediate Intensity Drills + Combo 1 & 2 - 42 min.
Day 7: Step Blast Combo 1, 2, 3 - 41 min.
Week 4
Day 1: Rest
Day 2: Low Max Intervals 4-7 premix - 44 min.
Day 3: Low Impact Circuit Upper Body Sculpt; Abs from KP&C - 41 min.
Day 4: Drill Max Scrambled Cardio Blast - 46 min.
Day 5: Butts & Guts Leg Blast premix - 47 min.
Day 6: High Step Challenge Time Saver #1 - 51 min.
Day 7: Imax 3 Step Only premix; CoreMax #2 - 45
1 hr. Fat Loss Rotation
Week 1
Day 1: Step Blast Combo 2, 3 + Challenge - 45 min.
Day 2: Muscle Max Upper Body Only premix - 42 min.
Day 3: CTX All Step cardio only + Abs from SJ&P - 41 min.
Day 4: Muscle Max Lower Body premix + Floorwork from Butts & Guts - 40 min.
Day 5: Rest
Day 6: High Step Training Cardio & Upper Body only premix - 35 min.
Day 7: High Step Training Cardio & Lower Body only premix; Coremax #1 - 41 min.
Week 2
Day 1: Kick Max Low Impact Timesaver premix - 48 min.
Day 2: Pyramid Upper Body Up Only premix - 40 min.
Day 3: CTX 10-10-10 cardio only; Abs from Cardio & Weights - 43 min.
Day 4: Rest
Day 5: Pyramid Lower Body Up Only premix - 40 min.
Day 6: Low Max Intervals 1-4 premix - 45 min.
Day 7: Bootcamp Everything but Core premix - 48 min.
Week 3
Day 1: Drill Max Cardio Blast premix - 39 min.
Day 2: Rest
Day 3: Push/Pull Upper Body (2 sets) premix - 46 min.
Day 4: CTX Step & Intervals; Coremax #3 - 50 min.
Day 5: Push/Pull Lower Body (2 sets) premix - 39 min.
Day 6: KP&C Intermediate Intensity Drills + Combo 1 & 2 - 42 min.
Day 7: Step Blast Combo 1, 2, 3 - 41 min.
Week 4
Day 1: Rest
Day 2: Low Max Intervals 4-7 premix - 44 min.
Day 3: Low Impact Circuit Upper Body Sculpt; Abs from KP&C - 41 min.
Day 4: Drill Max Scrambled Cardio Blast - 46 min.
Day 5: Butts & Guts Leg Blast premix - 47 min.
Day 6: High Step Challenge Time Saver #1 - 51 min.
Day 7: Imax 3 Step Only premix; CoreMax #2 - 45
Lady Vol Fan
Cathlete
Building strength
WEEK ONE:
Mon: Gym Style (GM) Back, Biceps, Shoulders
Tues: GM Legs
Wed: Cardio Kicks
Thurs: GM Chest and Triceps plus 30 minute cycle ride (outdoor or indoor)
Fri: Step Heat (or your favorite step routine)
Sat: 50 minute steady state run Plus Ab Hits workout #10
Sun: Off
WEEK TWO:
Mon: Imax 2
Tues: Pure Strength (PS) Chest, Shoulders, Triceps
Wed: PS Legs and Abs
Thurs: Kick Max
Fri: PS Back, Biceps Abs
Sat: 4DS (Bootcamp cardio portion only) plus 200 walking lunges
Sun: OFF
WEEK THREE:
Mon: Gym Style (GM) Back, Biceps, Shoulders
Tues: GM Legs
Wed: Kick Punch and Crunch
Thurs: GM Chest and Triceps plus 30 minute interval run
Fri: Low Max (or your favorite step routine)
Sat: Boot Camp (Intensity Series original workout) Plus Ab Hits workout #4
Sun: Off
WEEK FOUR:
Mon: Circuit Max
Tues: Cardio Fusion: All Step Cardio Workout
Wed: PS Legs and Abs
Thurs: Pure Strength Chest, Shoulders, Triceps
Fri: PS Back, Biceps Abs Plus Low Impact Step
Sat: 4DS (Kickbox cardio portion only) plus 200 walking lunges
Sun: OFF
total body (heavy upper/light lower)
cardio
circuit Firm Vol 2
cardio
total body (heavy upper/light lower)
cardio
rest
a mix of heavy weight and moderate to heavy weights with a little more focus on lower body in weeks two and especially four. Enjoy!
WEEK ONE:
Mon: Slow Heavy Chest & Back
Tues: KPC
Wed: Slow Heavy Legs Shoulders
Thurs: Step Jump and Pump Premix #3 Step/Hi Lo
Fri: Slow Heavy Tri & Bi
Sat: MIC
Sun: OFF
WEEK TWO:
Mon: Gym Style Legs
Tues: Pyramid Upper Body
Wed: Run 30 minutes plus Segment One Core Max
Thurs: Pyramid Upper Body
Fri: Cycle for 30 minutes plus Ab Circuits/No Equipment
Sat: 4DS Kickbox DVD in its entirety
Sun: OFF
WEEK THREE:
Mon: Slow Heavy Chest & Back
Tues: IMAX 3
Wed: Slow Heavy Legs Shoulders
Thurs: 4DS Bootcamp ONLY plus Ab Hits any segment
Fri: Slow Heavy Tri & Bi
Sat: Low Max plus Coremax seg 2
Sun: OFF
WEEK FOUR:
Mon: Gym Style Legs
Tues: Pyramid Upper Body
Wed: Butts and Guts Plus Imax 2 (blast 6,7,8,9,10 ONLY and cool down)
Thurs: 45 minute run plus Ab Circuits Yoga Based
Fri: Pyramid Upper Body
Sat: Leaner Legs plus Imax 2 (first 5 Blasts Only then stretch)
Sun: OFF
Day 1: GS Chest & Tri's
Day 2: 45-60 minutes of cardio
Day 3: B&G + abs
Day 4: 45 minutes of cardio
Day 5: GS Shoulders, Back & Bi's
Day 6: 45-60 minutes of cardio
Day 7: Rest
This above rotation should help you do what you initially wanted to do. For Day 3 just change the workouts to any lower body workout. Most of them Cathe does are high reps and good for toning. Especially ones that have the floor work at the end, which are almost all of them. You can even do GS Legs, just go light with the
WEEK ONE:
Mon: Gym Style (GM) Back, Biceps, Shoulders
Tues: GM Legs
Wed: Cardio Kicks
Thurs: GM Chest and Triceps plus 30 minute cycle ride (outdoor or indoor)
Fri: Step Heat (or your favorite step routine)
Sat: 50 minute steady state run Plus Ab Hits workout #10
Sun: Off
WEEK TWO:
Mon: Imax 2
Tues: Pure Strength (PS) Chest, Shoulders, Triceps
Wed: PS Legs and Abs
Thurs: Kick Max
Fri: PS Back, Biceps Abs
Sat: 4DS (Bootcamp cardio portion only) plus 200 walking lunges
Sun: OFF
WEEK THREE:
Mon: Gym Style (GM) Back, Biceps, Shoulders
Tues: GM Legs
Wed: Kick Punch and Crunch
Thurs: GM Chest and Triceps plus 30 minute interval run
Fri: Low Max (or your favorite step routine)
Sat: Boot Camp (Intensity Series original workout) Plus Ab Hits workout #4
Sun: Off
WEEK FOUR:
Mon: Circuit Max
Tues: Cardio Fusion: All Step Cardio Workout
Wed: PS Legs and Abs
Thurs: Pure Strength Chest, Shoulders, Triceps
Fri: PS Back, Biceps Abs Plus Low Impact Step
Sat: 4DS (Kickbox cardio portion only) plus 200 walking lunges
Sun: OFF
total body (heavy upper/light lower)
cardio
circuit Firm Vol 2
cardio
total body (heavy upper/light lower)
cardio
rest
a mix of heavy weight and moderate to heavy weights with a little more focus on lower body in weeks two and especially four. Enjoy!
WEEK ONE:
Mon: Slow Heavy Chest & Back
Tues: KPC
Wed: Slow Heavy Legs Shoulders
Thurs: Step Jump and Pump Premix #3 Step/Hi Lo
Fri: Slow Heavy Tri & Bi
Sat: MIC
Sun: OFF
WEEK TWO:
Mon: Gym Style Legs
Tues: Pyramid Upper Body
Wed: Run 30 minutes plus Segment One Core Max
Thurs: Pyramid Upper Body
Fri: Cycle for 30 minutes plus Ab Circuits/No Equipment
Sat: 4DS Kickbox DVD in its entirety
Sun: OFF
WEEK THREE:
Mon: Slow Heavy Chest & Back
Tues: IMAX 3
Wed: Slow Heavy Legs Shoulders
Thurs: 4DS Bootcamp ONLY plus Ab Hits any segment
Fri: Slow Heavy Tri & Bi
Sat: Low Max plus Coremax seg 2
Sun: OFF
WEEK FOUR:
Mon: Gym Style Legs
Tues: Pyramid Upper Body
Wed: Butts and Guts Plus Imax 2 (blast 6,7,8,9,10 ONLY and cool down)
Thurs: 45 minute run plus Ab Circuits Yoga Based
Fri: Pyramid Upper Body
Sat: Leaner Legs plus Imax 2 (first 5 Blasts Only then stretch)
Sun: OFF
Day 1: GS Chest & Tri's
Day 2: 45-60 minutes of cardio
Day 3: B&G + abs
Day 4: 45 minutes of cardio
Day 5: GS Shoulders, Back & Bi's
Day 6: 45-60 minutes of cardio
Day 7: Rest
This above rotation should help you do what you initially wanted to do. For Day 3 just change the workouts to any lower body workout. Most of them Cathe does are high reps and good for toning. Especially ones that have the floor work at the end, which are almost all of them. You can even do GS Legs, just go light with the
Lady Vol Fan
Cathlete
Developing lean muscle mass
WEEK ONE:
Mon: Slow and Heavy (S&H) Legs
Tues: KPC
Wed: S&H Chest and Back
Thurs: S&H Shoulders plus 30 minute interval run
Fri: S&H Biceps and Triceps
Sat: Step Fit plus 10 minutes of any Ab Hits segment
Sun: Off
WEEK TWO:
Mon: Step Works Plus Butts and Guts (Stability Ball Abs only)
Tues: Pyramid Upper Body
Wed: Kick Max
Thurs: 45 minute cycling workout Plus segment one of Coremax
Fri: Pyramid Lower Body
Sat: One hour yoga or Pilates
Sun: OFF
WEEK THREE:
Mon: 40 minute steady state run plus Butts and Guts non-ball ab work
Tues: 4Day Split Kickbox in its entirety
Wed: 4DS Higher Intensity Step in its entirety
Thurs: 4DS Bootcamp in its entirety
Fri: 4DS Lower Intensity Step in its entirety
Sat: One hour Yoga or Pilates
Sun: Off
WEEK FOUR:
Mon: Power Max Plus seg 3 Coremax
Tues: Slow and Heavy (S&H) Legs
Wed: Wed: S&H Chest and Back
Thurs: S&H Shoulders plus 30 minute interval run
Fri: S&H Biceps and Triceps
Sat: 45 minute cycling workout plus 10 minutes of any Ab Hits segment
Sun: Off
WEEK ONE:
Mon: Slow and Heavy (S&H) Legs
Tues: KPC
Wed: S&H Chest and Back
Thurs: S&H Shoulders plus 30 minute interval run
Fri: S&H Biceps and Triceps
Sat: Step Fit plus 10 minutes of any Ab Hits segment
Sun: Off
WEEK TWO:
Mon: Step Works Plus Butts and Guts (Stability Ball Abs only)
Tues: Pyramid Upper Body
Wed: Kick Max
Thurs: 45 minute cycling workout Plus segment one of Coremax
Fri: Pyramid Lower Body
Sat: One hour yoga or Pilates
Sun: OFF
WEEK THREE:
Mon: 40 minute steady state run plus Butts and Guts non-ball ab work
Tues: 4Day Split Kickbox in its entirety
Wed: 4DS Higher Intensity Step in its entirety
Thurs: 4DS Bootcamp in its entirety
Fri: 4DS Lower Intensity Step in its entirety
Sat: One hour Yoga or Pilates
Sun: Off
WEEK FOUR:
Mon: Power Max Plus seg 3 Coremax
Tues: Slow and Heavy (S&H) Legs
Wed: Wed: S&H Chest and Back
Thurs: S&H Shoulders plus 30 minute interval run
Fri: S&H Biceps and Triceps
Sat: 45 minute cycling workout plus 10 minutes of any Ab Hits segment
Sun: Off
Lady Vol Fan
Cathlete
Fat Loss Rotation
doing moderate to heavy weight workouts mixed with moderate (in frequency) cardio. You can expect lean strong muscles and a rev’d up metabolism.
WEEK ONE:
Mon…..Intense 50 minutes of your favorite cardio….since it’s your favorite be sure to PUSH TO THE MAX!!!! 20 minutes of any segment of Stretch Max!
Tues….Pyramid Upper Body
Wed….Imax 3 any segment of Core Max
Thurs…..Pyramid Lower Body
Fri…….60 minute cycle workout (or sub a cardio that is weight bearing)
Sat…….Muscle Max
Sun….Rest
WEEK TWO:
Mon…… Gym Style Legs plus any segment of Core Max
Tues…….Brisk walk for 30 minutes followed by 30 minute interval run
Wed……Gym Style Back Shoulders and Biceps
Thurs…..Maximum Intensity Cardio
Fri……..Gym Style Chest and Triceps plus any segment of Ab Hits
Sat……Rest
Sun…..Kick Punch and Crunch
WEEK THREE:
Mon…..Imax 2
Tues……Pure Strength Legs and Abs
Wed……CTX Kickbox (cardio only) plus 10 minutes of any segment of Ab Hits
Thurs…….Pure Strength Chest, Triceps and Shoulders
Fri…….Rhythmic Step
Sat……Pure Strength Back and Biceps
Sun…..Any segment of Core Max plus any segment of Total Body Stretching
Generic breakdown fat loss:
For all weeks
Day 1: Upper body
Day 2: Cardio
Day 3: Lower Body
Day 4: Upper Body
Day 5: Cardio
Day 6: Circuit
Day 7: Rest
***Two days of abs each week.
doing moderate to heavy weight workouts mixed with moderate (in frequency) cardio. You can expect lean strong muscles and a rev’d up metabolism.
WEEK ONE:
Mon…..Intense 50 minutes of your favorite cardio….since it’s your favorite be sure to PUSH TO THE MAX!!!! 20 minutes of any segment of Stretch Max!
Tues….Pyramid Upper Body
Wed….Imax 3 any segment of Core Max
Thurs…..Pyramid Lower Body
Fri…….60 minute cycle workout (or sub a cardio that is weight bearing)
Sat…….Muscle Max
Sun….Rest
WEEK TWO:
Mon…… Gym Style Legs plus any segment of Core Max
Tues…….Brisk walk for 30 minutes followed by 30 minute interval run
Wed……Gym Style Back Shoulders and Biceps
Thurs…..Maximum Intensity Cardio
Fri……..Gym Style Chest and Triceps plus any segment of Ab Hits
Sat……Rest
Sun…..Kick Punch and Crunch
WEEK THREE:
Mon…..Imax 2
Tues……Pure Strength Legs and Abs
Wed……CTX Kickbox (cardio only) plus 10 minutes of any segment of Ab Hits
Thurs…….Pure Strength Chest, Triceps and Shoulders
Fri…….Rhythmic Step
Sat……Pure Strength Back and Biceps
Sun…..Any segment of Core Max plus any segment of Total Body Stretching
Generic breakdown fat loss:
For all weeks
Day 1: Upper body
Day 2: Cardio
Day 3: Lower Body
Day 4: Upper Body
Day 5: Cardio
Day 6: Circuit
Day 7: Rest
***Two days of abs each week.
Lady Vol Fan
Cathlete
Muscle Building & Defining Rotation
Made up a new rotation for those of you who want to build up good muscle mass and get good definition as well.
One word of caution: while doing the first week using S&H and Power Hour workouts, you have to really switch gears when you go from doing slow and heavy reps to endurance reps. Be careful and go light when you get the Power Hour. Use as heavy a weight as you can doing S&H. Same goes for the rest of the weeks rotation, although going from PUB to MM isn't that big of a change, but you can try to increase your weights with PUB a bit and try to go to failure by the time you get the the heaviest weights and 8 reps. The first workout for each body part should be as heavy as you can go - but always listen to your body and be safe.
I would plan for at least an hour and 20 minutes for each workout, I didn't have time to figure out exact times on these.
WEEK #1:
Day 1: a.m. S&H Chest only/Power Hour Chest only, Coremax #1; p.m.
yoga of choice.
Day 2: S&H Back only (do supermans, prone planks & supine planks
after PH), PH Back only, Cardio & Weights step only premix.
Day 3: S&H Shoulders only/PH Shoulders only, abs from Kick, Punch &
Crunch.
Day 4: a.m. S&H Tri's only/PH Tri's only, 10-10-10 cardio only; p.m.
Yoga of choice.
Day 5: S&H Bi's only/PH Bi's only, Step Blast premix doing Combo 1,
3 & Challenge (44 min.)
Day 6: S&H Legs only/PH Legs only
Day 7: REST or Stretch Max #1
WEEK #2:
Day 1: Pyramid Upper Body Chest only/Muscle Max Chest only, PUB Back
only/MM Back only, Step, Jump & Pump abs.
Day 2: IMAX 2, 1 hour yoga of choice (split these up, do either or
in a.m. and p.m.)
Day 3: PUB Shoulders/MM Shoulders, Coremax #3 (easy day, in prep for
tomorrow workout.)
Day 4: Step Blast/SJ&P Premix: Step & Hi/Lo (90 min.); yoga in p.m.
Day 5: PUB Tri's/MM Tri's, PUB Bi's/MM Bi's; All Step Abs & Power
Hour Abs (this is a great combo and its on Ab Hits if you
have it)
Day 6: PLB Legs standing only/MM Legs only premix/PLB Floorwork;
p.m. yoga of choice - you will need it!
Day 7: REST!
WEEK #3:
Day 1: Gym Style Chest only/MIS Chest only; Rhythmic step section
#1, #2, #3 (no step challenge).
Day 2: GS Back only/MIS Back only, ME abs; yoga in p.m.
Day 3: GS Shoulders only/MIS Shoulders only, CTX Kickbox cardio only.
Day 4: GS Tri's only/MIS Tri's only, Coremax #2; yoga in p.m.
day 5: GS Bi's only/MIS Bi's only, Low Max step premix sections #1-
#4.
Day 6: GS Legs, Cardio & Weights abs & CTX Kickbox abs
Day 7: REST or Stretch Max #3
WEEK #4:
Day 1: Pure Strength Chest only/Body Max Chest only, PS Back only/BM
Back only, abs from PS Back, Bi's & Abs; p.m. yoga of choice
Day 2: Hardcore Extreme High/Low Intervals (73 min.)
Day 3: PS Shoulders only/BM Shoulders only, abs from MM
Day 4: Kick Max; p.m. yoga of choice
Day 5: PS Tri's only/BM Tri's only, PS Bi's only/BM Bi's only, abs
from PUB
Day 6: PS Legs & Abs; p.m. yoga of choice
Day 7: REST & Recovery!
Endurance and muscle defining rotation
Week 1
Day 1: LIC Cardio blast timesaver - 48 min.
Day 2: MM Upper Body premix - 42 min. + abs
Day 3: B&G Leg Blast - 47 min.
Day 4: Rest
Day 5: Kick Max - skip leg drills & do abs from B&G (either workout) Should be close to 60 min.
Day 6: BM Double Upper Body - 72 min.
Day 7: Rest
Week 2
Day 1: DM Cardio Only - 39 min. + abs from LIC
Day 2: LIC Lower Body Circuit - 56 min.
Day 3: Rest
Day 4: LIC Upper Body Sculpt - 31 min. + abs from MM
Day 5: Step Blast
Day 6: Rest
Day 7: DM Total Body - 52 min.
Week 3
Day 1: BM Cardio Blast - 62 min.
Day 2: MM Lower Body - 23 min. + Stability Ball abs from B&G
Day 3: Rest
Day 4: MM Upper Body - 42 min. + abs
Day 5: LIC Cardio Blast Timesaver - 48 min.
Day 6: Rest
Day 7: B&G Overall Legs - 65 min.
Week 4
Day 1: Kick Max - entire workout
Day 2: LIC Total Body - 47 min. + abs from MM
Day 3: Rest
Day 4: Imax 2 + abs from LIC
Day 5: BM Double Upper Body - 72 min.
Day 6: Rest
Day 7: B&G - entire workout but no abs
Generic breakdown:
Week 1
Day 1: 45 min. cardio
Day 2: Upper body workout and abs
Day 3: Leg workout
Day 4: Rest
Day 5: 60 min. cardio & abs
Day 6: Upper body workout
Day 7: Rest
Week 2
Day 1: 35-40 min. cardio & abs
Day 2: Lower body workout
Day 3: Rest
Day 4: Upper body workout & abs
Day 5: 60 min. cardio
Day 6: Rest
Day 7: Total body workout
Week 3
Day 1: 60 min. of cardio
Day 2: Lower body workout & abs
Day 3: Rest
Day 4: Upper body workout & abs
Day 5: 45 min. cardio
Day 6: Rest
Day 7: Leg workout
Week 4
Day 1: 60 min. of cardio
Day 2: Total body & abs
Day 3: Rest
Day 4: 60 min. of cardio
Day 5: Upper Body workout
Day 6: Rest
Day 7: Leg workout
Made up a new rotation for those of you who want to build up good muscle mass and get good definition as well.
One word of caution: while doing the first week using S&H and Power Hour workouts, you have to really switch gears when you go from doing slow and heavy reps to endurance reps. Be careful and go light when you get the Power Hour. Use as heavy a weight as you can doing S&H. Same goes for the rest of the weeks rotation, although going from PUB to MM isn't that big of a change, but you can try to increase your weights with PUB a bit and try to go to failure by the time you get the the heaviest weights and 8 reps. The first workout for each body part should be as heavy as you can go - but always listen to your body and be safe.
I would plan for at least an hour and 20 minutes for each workout, I didn't have time to figure out exact times on these.
WEEK #1:
Day 1: a.m. S&H Chest only/Power Hour Chest only, Coremax #1; p.m.
yoga of choice.
Day 2: S&H Back only (do supermans, prone planks & supine planks
after PH), PH Back only, Cardio & Weights step only premix.
Day 3: S&H Shoulders only/PH Shoulders only, abs from Kick, Punch &
Crunch.
Day 4: a.m. S&H Tri's only/PH Tri's only, 10-10-10 cardio only; p.m.
Yoga of choice.
Day 5: S&H Bi's only/PH Bi's only, Step Blast premix doing Combo 1,
3 & Challenge (44 min.)
Day 6: S&H Legs only/PH Legs only
Day 7: REST or Stretch Max #1
WEEK #2:
Day 1: Pyramid Upper Body Chest only/Muscle Max Chest only, PUB Back
only/MM Back only, Step, Jump & Pump abs.
Day 2: IMAX 2, 1 hour yoga of choice (split these up, do either or
in a.m. and p.m.)
Day 3: PUB Shoulders/MM Shoulders, Coremax #3 (easy day, in prep for
tomorrow workout.)
Day 4: Step Blast/SJ&P Premix: Step & Hi/Lo (90 min.); yoga in p.m.
Day 5: PUB Tri's/MM Tri's, PUB Bi's/MM Bi's; All Step Abs & Power
Hour Abs (this is a great combo and its on Ab Hits if you
have it)
Day 6: PLB Legs standing only/MM Legs only premix/PLB Floorwork;
p.m. yoga of choice - you will need it!
Day 7: REST!
WEEK #3:
Day 1: Gym Style Chest only/MIS Chest only; Rhythmic step section
#1, #2, #3 (no step challenge).
Day 2: GS Back only/MIS Back only, ME abs; yoga in p.m.
Day 3: GS Shoulders only/MIS Shoulders only, CTX Kickbox cardio only.
Day 4: GS Tri's only/MIS Tri's only, Coremax #2; yoga in p.m.
day 5: GS Bi's only/MIS Bi's only, Low Max step premix sections #1-
#4.
Day 6: GS Legs, Cardio & Weights abs & CTX Kickbox abs
Day 7: REST or Stretch Max #3
WEEK #4:
Day 1: Pure Strength Chest only/Body Max Chest only, PS Back only/BM
Back only, abs from PS Back, Bi's & Abs; p.m. yoga of choice
Day 2: Hardcore Extreme High/Low Intervals (73 min.)
Day 3: PS Shoulders only/BM Shoulders only, abs from MM
Day 4: Kick Max; p.m. yoga of choice
Day 5: PS Tri's only/BM Tri's only, PS Bi's only/BM Bi's only, abs
from PUB
Day 6: PS Legs & Abs; p.m. yoga of choice
Day 7: REST & Recovery!
Endurance and muscle defining rotation
Week 1
Day 1: LIC Cardio blast timesaver - 48 min.
Day 2: MM Upper Body premix - 42 min. + abs
Day 3: B&G Leg Blast - 47 min.
Day 4: Rest
Day 5: Kick Max - skip leg drills & do abs from B&G (either workout) Should be close to 60 min.
Day 6: BM Double Upper Body - 72 min.
Day 7: Rest
Week 2
Day 1: DM Cardio Only - 39 min. + abs from LIC
Day 2: LIC Lower Body Circuit - 56 min.
Day 3: Rest
Day 4: LIC Upper Body Sculpt - 31 min. + abs from MM
Day 5: Step Blast
Day 6: Rest
Day 7: DM Total Body - 52 min.
Week 3
Day 1: BM Cardio Blast - 62 min.
Day 2: MM Lower Body - 23 min. + Stability Ball abs from B&G
Day 3: Rest
Day 4: MM Upper Body - 42 min. + abs
Day 5: LIC Cardio Blast Timesaver - 48 min.
Day 6: Rest
Day 7: B&G Overall Legs - 65 min.
Week 4
Day 1: Kick Max - entire workout
Day 2: LIC Total Body - 47 min. + abs from MM
Day 3: Rest
Day 4: Imax 2 + abs from LIC
Day 5: BM Double Upper Body - 72 min.
Day 6: Rest
Day 7: B&G - entire workout but no abs
Generic breakdown:
Week 1
Day 1: 45 min. cardio
Day 2: Upper body workout and abs
Day 3: Leg workout
Day 4: Rest
Day 5: 60 min. cardio & abs
Day 6: Upper body workout
Day 7: Rest
Week 2
Day 1: 35-40 min. cardio & abs
Day 2: Lower body workout
Day 3: Rest
Day 4: Upper body workout & abs
Day 5: 60 min. cardio
Day 6: Rest
Day 7: Total body workout
Week 3
Day 1: 60 min. of cardio
Day 2: Lower body workout & abs
Day 3: Rest
Day 4: Upper body workout & abs
Day 5: 45 min. cardio
Day 6: Rest
Day 7: Leg workout
Week 4
Day 1: 60 min. of cardio
Day 2: Total body & abs
Day 3: Rest
Day 4: 60 min. of cardio
Day 5: Upper Body workout
Day 6: Rest
Day 7: Leg workout
Lady Vol Fan
Cathlete
Overall strength
This month we will continue to work on overall strength but with a bit more intensity. The weights will be heavier and the rep speed will slow down. Enjoy!
WEEK ONE:
Monday...Slow Heavy(S&H) Chest and Back
Tues: KPC
Wed: S&H Legs/Shoulders
Thurs: Step Jam
Fri: S&H Bi & Tri
Sat: 45 minute Run Plus Ab Hits Segment
Sun: Off
WEEK TWO:
Mon: Pyramid Upper Body
Tues: Low Max
Wed: 30 minutes of favorite cardio activity Coremax seg one
Thurs: Pyramid Lower Body
Fri: Cardio Kicks
Sat: Supersets
Sun: OFF
Week Three:
Monday...Slow Heavy(S&H) Chest and Back
Tues: Imax 2
Wed: S&H Legs/Shoulders
Thurs: Mega Step Blast
Fri: S&H Bi & Tri
Sat: 45 minute Steady Run Plus any Ab Hits Segment
Sun: Off
WEEK FOUR:
Mon: Pyramid Upper Body
Tues: Step Heat
Wed: KPC
Thurs: Pyramid Lower Body
Fri: Interval Run for 30 min plus seg one Stretchmax
Sat: Push Pull
Sun: OFF
This month we will continue to work on overall strength but with a bit more intensity. The weights will be heavier and the rep speed will slow down. Enjoy!
WEEK ONE:
Monday...Slow Heavy(S&H) Chest and Back
Tues: KPC
Wed: S&H Legs/Shoulders
Thurs: Step Jam
Fri: S&H Bi & Tri
Sat: 45 minute Run Plus Ab Hits Segment
Sun: Off
WEEK TWO:
Mon: Pyramid Upper Body
Tues: Low Max
Wed: 30 minutes of favorite cardio activity Coremax seg one
Thurs: Pyramid Lower Body
Fri: Cardio Kicks
Sat: Supersets
Sun: OFF
Week Three:
Monday...Slow Heavy(S&H) Chest and Back
Tues: Imax 2
Wed: S&H Legs/Shoulders
Thurs: Mega Step Blast
Fri: S&H Bi & Tri
Sat: 45 minute Steady Run Plus any Ab Hits Segment
Sun: Off
WEEK FOUR:
Mon: Pyramid Upper Body
Tues: Step Heat
Wed: KPC
Thurs: Pyramid Lower Body
Fri: Interval Run for 30 min plus seg one Stretchmax
Sat: Push Pull
Sun: OFF
Lady Vol Fan
Cathlete
That's all I can find right now...Enjoy 
bayerngirl
Cathlete
Lady Vol Fan, that's amazing! Thank you for posting Debbie's rotations. I will copy and save them to the Cathe monthly rotations for everyone to enjoy. Thank you!
Lady Vol Fan
Cathlete
That would be great! Thanks
Fitnessfreakk366
Cathlete
Hi everyone! Not sure what happened to my rotations. I think the original links I had out there were so old they deleted them. I'm sure after so many years things get purged. I don't think I have the copied anywhere but I will look. Glad you are still using them!
Thanks Lady Vol Fan for posting what you have! You rock!!
Thanks Lady Vol Fan for posting what you have! You rock!!