Fitnessfreak366 (Debbie) updated rotations

bayerngirl

bayerngirl

Cathlete
August 2005 One Body Part a Week Rotation

One-Body Part a Week Rotation

Week 1 & 3: Day 1: GS Chest only, Low Max #1-4 premix - 70 minutes Day 2: GS Back only, KP&C Cardio Conditioning premix - 57 minutes Day 3: GS Legs - 67 minutes Day 4: Rest Day 5: GS Shoulders only, Low Max #4-7 premix - 67 minutes Day 6: GS Biceps only, any IMAX workout - 1 hr...
cathe.com

September 2005 Strength 4 week rotation

Strength 4 Wk Rotation

Ok, here's another rotation. Have fun! Most of these A.M. workouts equal an hour to an hour and 10 minutes. P.M. workouts equal about 1/2 to 45 minutes. WEEK 1: Day 1: Pyramid Upper Body & Pure Strength Chest only (PUB first) Day 2: a.m. - Step Blast; p.m. - abs of choice Day 3: a.m...
cathe.com

October 2005 Another strength rotation
https://cathe.com/forum/threads/another-strength-rotation.236115/

November 2005 Endurance Rotation using Premixes – Advanced

Endurance rotation using some premixes - Advanced

I finally had time to do up an endurance rotation. This rotation has some very high impact cardio workouts in it, so listen to your body. I think it will be a fun one. I've included some premixed workouts as well. Also, I encourage you to do some yoga workouts in the evenings or when you...
cathe.com

January 2006 Muscle Building & Defining Rotation

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...
cathe.com

March 2006 Get Ready for Summer Rotation: 2006

April 2006 Circuit Mix Rotation

Circuit Mix Rotation

This is a circuit/endurance rotation. Still have time to lose body fat and hopefully this will do the trick: WEEK 1 Day 1: Low Max Day 2: The Viper Day 3: Step Blast & ME Abs Day 4: Circuit Max Day 5: GS Legs Day 6: CTX Upper Body & All Step Abs Day 7: OFF WEEK 2 Day 1...
cathe.com

June 2006 Fitnessfreak366's Generic Breakdown of rotations ( I will work on the links and add them this week)

Fitnessfreak366's Generic Breakdown of Rotations

I've included the link of each of my rotations and under the link is the generic version: Get Ready for Summer Rotation: http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=5172&mesg_id=5172&page= Week 1 Day 1: Upper Body workout/Abs Day 2: 1 hour Cardio Day 3: Lower...
cathe.com

June 2006 Muscle Building & Cardio Rotation

Muscle Building & Cardio Rotation - June

Ok, I'm back to doing one body part a week mixed with cardio. This will kick your metabolism up big time. I'm sort of doing this rotation right now. Most is done within an hour, I've marked the ones that are longer than an hour: WEEK 1 Day 1: Gym Style pushups; Pyramid Chest only; CTX...
cathe.com

July 2006 Basic/Intermediate/Advance 12 Week Rotation

Basic/Intermediate/Advanced 12 Week Rotation

I made this rotation up for a forum member requesting that she needed a 12 week training program to give her strength and endurance gains. The first four weeks are very basic total body workouts with cardio. The second four weeks brings you slowly to a more intermediate type rotation and then...
cathe.com

August 2006 Total Body/Endurance Rotation
https://cathe.com/forum/threads/total-body-endurance-rotation-aug-2006.236329/

October 2006 Leg Blast Rotation - Fall/Winter 2007

Leg Blast Rotation - Fall/Winter 2007

Did up a rotation for someone here so I thought I'd post it for all to see. It incoporates two leg workout and the Gym Series workouts. Hope you enjoy it: Week 1 Day 1: GS Legs; KPC ab work Day 2: GS Chest & Tri's Day 3: Low Max Day 4: GS Back, Bi's & Shoulders Day 5: Butts & Guts...
cathe.com

October 2006 Intermediate fat burning Rotation

Intermediate Fat Burning Rotation

Ok, finally had time to get one together. WEEK 1 Day 1: Step Blast step 1,2, 3 & first challenge (45 min.) Day 2: Power Hour (1 hr.) Day 3: Rest Day 4: Kick, Punch & Crunch Intermediate Intensity Drills + combo 1 & 2 premix (42 min.) Day 5: Muscle Endurance (1 hr.) Day 6: Rest...
cathe.com

January 2007 Muscle building & staying lean rotation

Muscle building & staying lean Jan. 2007 rotation

This workout will build muscle and keep you lean. Use as heavy a weight as you can mustare to do each set to almost failure. This is the only way to build good muscle. In my endeavor to building muscle this winter, I have learned that less is best. Get in, get out and work hard. Give it...
cathe.com

February 2007 Endurance & Muscle defining rotation

Endurance & Muscle defining rotation - February, 2007

I did a rotation for a Cathite and thought those of you on this forum would like it. It uses the newest workouts and incorporates the premixes plus a few older workouts as well. Enjoy! Week 1 Day 1: LIC Cardio blast timesaver - 48 min. Day 2: MM Upper Body premix - 42 min. + abs Day 3...
cathe.com

April 2007 (?) 1 Hour Rotation for Fat Loss

1 hr. Fat Loss Rotation

FitnessFreak you missed one...dont know how to do the link thing so I copy and pasted it. 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...
cathe.com

May 2007 Get Ready for Summer

Get Ready for Summer, May 2007

Someone suggested that I redo the first Get Ready for Summer rotation I did using the newer workouts. So I did. Hope you all enjoy it! Kick Butt!!! WEEK 1 Day 1: BM2 Double Upper Body premix (72 min.) (includes abs) Day 2: KM Low Impact Kick Box premix (58 min.) Day 3: Butts & Gutts...
cathe.com

June 2007 - One Body Part Rotation II

June '07 - One Body Part Rotation II

I had a lot of requests to do another one-body part a week rotation. So here it is. Enjoy! Week 1 & 3 - Do Pure Strength segments once through, do Body Max 2 segments 2x's through except for shoulder day. Rest 1 minute between BM2 sets.) Go as heavy as you can with PS. Day 1: PS...
cathe.com

June 2008 Get Ready for Summer 2008 Rotations!!!!

Get Ready for Summer 2008 Rotation!!!!

Burn fat and tone up with this rotation! Hope you enjoy it! WEEK 1 Day 1: 4DS LIS/HIS Upper Body premix (67 min.) Day 2: Low Max Intervals 1-4 premix; LIS Core Work (55 min.) Day 3: Pyramid Lower Body; Floor work of L&G (61 min.) Day 4: Pyramid Upper Body (57 min.) Day 5: 4DS...
cathe.com

September 2008 Leg Blast Rotation

Sept. 08 Leg Blast Rotation

Ok, here is another leg blast rotation. If you are looking to build muscle, this one won't do it. If you are looking to lean out your lower body and get a bit defined, this will work. Have fun! WEEK 1 Day 1: Muscle Max (72 min.) Day 2: Drill Max Cardio Blast premix (63 min.) Day 3...
cathe.com

December 2008 rotation for Mesomorphs

Fitnessfreak's December '08 Rotation

COME JOIN THE FUN!!! I will be following this rotation in December and checking in each day in the Check-In Forum. Please join me with this rotation and check-in with me! I am making this rotation for mesomorphs, however, at the end of the rotation breakdown I will give a brief description...
cathe.com

January 2009 Building Muscle rotation

Fitnessfreak's January 2009 Rotation

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 will be doing another checkin so those of you who want to join me, please do!!! We will keep each...
cathe.com

June 2009 Get Ready for Summer Rotation

March 2010 Leg Blast STS/GS Rotation

Leg Blast STS/GS Rotation

Hi all! I wanted to come up with a rotation for myself to blast my lower body. I made one up using STS and GS workouts. I think it's going to be a good one. For now it's only 4 weeks, if I feel like I'm getting good results with it I will extend it to 8 weeks and come back in here and update...
cathe.com

April 2010 Get Ready for Summer Rotation

2010 Get Ready for Summer Rotation

Ok, I'm a little early because this should be started in May, but who cares? Start it whenever you want. I do believe this is my best Get Ready for Summer rotation to date. :D Enjoy! WEEK 1 Day 1: - Step, Jump & Pump Step only Premix/Cardio & Weights Timesaver Step premix (61 min.) Day...
cathe.com

August 2010 Total Body Rotation
http://cathe.com/forum/showthread.php?p=2038027#post2038027

March 2012 Get Ready for Summer 2012/Coach Sean Rotation
http://cathe.com/forum/f100/get-ready-summer-2012-coach-sean-rotation-288691/

January 2019 Burn the Holiday Fat Rotation
https://cathe.com/forum/threads/burn-the-holiday-fat-rotation.311457/
 
Last edited:
bayerngirl said:
Still looking for these rotations!!!
Intermediate Fat Burning Rotation:
Get Ready for Summer Rotation 2006
Click to expand...

Intermediate Fat Burning Rotation

Ok, finally had time to get one together. WEEK 1 Day 1: Step Blast step 1,2, 3 & first challenge (45 min.) Day 2: Power Hour (1 hr.) Day 3: Rest Day 4: Kick, Punch & Crunch Intermediate Intensity Drills + combo 1 & 2 premix (42 min.) Day 5: Muscle Endurance (1 hr.) Day 6: Rest...
cathe.com

Intermediate fat burning Rotation
WEEK 1
Day 1: Step Blast step 1,2, 3 & first challenge (45 min.)
Day 2: Power Hour (1 hr.)
Day 3: Rest
Day 4: Kick, Punch & Crunch Intermediate Intensity Drills + combo 1 & 2 premix (42 min.)
Day 5: Muscle Endurance (1 hr.)
Day 6: Rest
Day 7: Step Max (56 min.)

WEEK 2
Day 1: High Step Training Advanced Lower & Upper Body only premix (38 min.)
Day 2: Rest
Day 3: Low Max 1-4 premix (45 min.)
Day 4: Power Hour
Day 5: Rest
Day 6: Kick Max Low Impact timesaver (48 min)
Day 7: Muscle Endurance

WEEK 3
Day 1: Rest
Day 2: Step, Jump & Pump Step & Hi/Lo premix (45 min.)
Day 3: Push/Pull Upper Body 2 set premix (46 min.)
Day 4: Rest
Day 5: Push/Pull Lower Body 2 set premix (39 min.)
Day 6: Step Jam (60 min.)
Day 7: Rest

WEEK 4
Day 1: Cardio Kicks
Day 2: Pyramid Upper Body Up only premix (40 min.)
Day 3: Rest
Day 4: Pyramid Lower Body Up only premix (40 min.)
Day 5: Low Max 4-7 premix (45 min.)
Day 6: Rest
Day 7: Step Heat (1 hr.)

Generic breakdown:

WEEK 1
Day 1: 45 min cardio
Day 2: Total body endurance workout
Day 3: Rest
Day 4: 42 min. cardio
Day 5: Total body endurance workout
Day 6: Rest
Day 7: 60 min. cardio

WEEK 2
Day 1: 40 min. upper/lower body workout
Day 2: Rest
Day 3: 45 min. cardio
Day 4: Total body endurance workout
Day 5: Rest
Day 6: 50 min. cardio
Day 7: Total body endurance workout

WEEK 3
Day 1: Rest
Dat 2: 45 min. cardio
Day 3: 45 min. upper body workout
Day 4: Rest
Day 5: 40-45 min. lower body workout
Day 6: 60 min. cardio
Day 7: Rest

WEEK 4
Day 1: 60 min. cardio
Day 2: 40-45 min. upper body workout
Day 3: Rest
Day 4: 40 min. lower body workout
Day 5: 45 min. cardio
Day 6: Rest
Day 7: 60 min. cardio
 
bayerngirl said:
Still looking for these rotations!!!
Intermediate Fat Burning Rotation:
Get Ready for Summer Rotation 2006:
Click to expand...

Get Ready for Summer Rotation: 2006
This rotation focuses on mostly upper body and cardio. Legs are worked once a week. Hope you like it:

WEEK 1
Day 1: Push/Pull upper body 3 sets premix; Abs from Cardio & Weights
Day 2: Step Blast
Day 3: Legs & Glutes; Abs from Pure Strength Back & Bi's
Day 4: Muscle Max Upper Body premix; Abs from MM
Day 5: Rhythmic Step
Day 6: High Step Challenge
Day 7: Rest day/maybe some yoga

WEEK 2
Day 1: CTX Upper Body Split; Abs from All Step & Power Hour (on Ab Hits DVD)
Day 2: Kick Max Kickbox/Bootcamp premix; Arm drills from Cardio Kicks; Abs from Kick Punch & Crunch
Day 3: Muscle Max Lower Body premix; Floor work from Gym Style Legs
Day 4: Super Sets Upper Body Blast; Abs from Muscle Endurance
Day 5: Low Max
Day 6: Step, Jump & Pump
Day 7: Rest day/maybe some yoga

WEEK 3
Day 1: Pyramid Upper Body
Day 2: IMAX 2
Day 3: Pyramid Lower Body; Core Max #1
Day 4: Muscle Endurance Upper Body Split premix; Bootcamp Upper body only; Bootcamp Abs only
Day 5: Cardio Kicks
Day 6: High Step Training Advanced
Day 7: Rest/yoga

WEEK 4
Day 1: Maximum Intensity Strength Upper Body (skip leg work); MIS abs
Day 2: IMAX 3
Day 3: Leaner Legs; Core Max #2
Day 4: Push ups from Gym Style Chest; Power Hour Upper Body only (skip leg work); PH abs
Day 5: Kick, Punch & Crunch
Day 6: Cardio & Weights
Day 7: Rest/yoga


Generic breakdown

Week 1
Day 1: Upper Body workout/Abs
Day 2: 1 hour Cardio
Day 3: Lower Body workout/abs
Day 4: Upper Body workout/abs
Day 5: 1 hour Cardio
Day 6: Circuit Training workout
Day 7: Rest

Week 2
Day 1: Upper Body workout/abs
Day 2: 1 hour Cardio/abs
Day 3: Lower Body workout
Day 4: Upper Body workout/abs
Day 5: 70 min. Cardio
Day 6: Circuit Training workout
Day 7: Rest

Week 3
Day 1: Upper Body workout
Day 2: 1 hr. HIIT workout
Day 3: Lower Body workout/abs
Day 4: Upper Body workout/abs
Day 5: 1 hr. Cardio
Day 6: Circuit Training workout
Day 7: Rest

Week 4
Day 1: Upper Body workout/abs
Day 2: 1 hr. HIIT workout
Day 3: Lower Body workout/abs
Day 4: Upper Body workout/abs
Day 5: 1 hr. Cardio
Day 6: Circuit Training workout
Day 7: Rest
 
bayerngirl said:
Still looking for these rotations!!!
Intermediate Fat Burning Rotation:
Get Ready for Summer Rotation 2006:
Another Strength Rotation:
Click to expand...


Another strength rotation

This is a rotation I did this summer which really gave me good muscle tone and definition. The first week is combining Gym Style and Slow & Heavy and its tough. I did the weight portion of this rotation in the morning and did the cardio in the evenings. Be sure to do this 1st week safely, as...
cathe.com

Another strength rotation
This is a rotation I did this summer which really gave me good muscle tone and definition. The first week is combining Gym Style and Slow & Heavy and its tough. I did the weight portion of this rotation in the morning and did the cardio in the evenings. Be sure to do this 1st week safely, as both series are considered advanced. I can guarantee, you will be sore. (I am also going to post a fat loss rotation soon).

WEEK 1
Day 1: GS Chest: 72 pushups; S&H Chest only, skip pushups; GS Chest only, do not do the close grip presses; IMAX 3 step only.
Day 2: S&H Triceps only, no dips; GS Triceps only; 10-10-10 cardio only.
Day 3: S&H Back Only, double arm rows & pullovers only; GS Back only, entire section; S&H Back, Superman's, Prone & Supine Planks; IMAX 2.
Day 4: S&H Shoulders only; GS Shoulders only; Muscle Endurance Abs.
Day 5: S&H Biceps only; GS Biceps only; Cardio & Weights Step premix only.
Day 6: REST!!!

WEEK 2 (started week 2 on the 7th day, not sure why, so day 7 is day 1 of this new week)
Day 1: PUB Chest only; Pure Strength Chest only
Day 2: Step Blast
Day 3: PUB Triceps only; PS Triceps only; All Step cardio only, Core Max #3.
Day 4: PUB Back only; PS Back only; GS Back: Low back exercises only; SJ&P Step premix only; SJ&P abs.
Day 5: PUB Shoulders only; PS Shoulders only; All Step cardio only.
Day 6: PUB Biceps only; PS Biceps only; Step & Interval step only, Power Circuit Abs.
Day 7: REST!!!

WEEK 3:
Day 1: CTX Chest only; Body Max Chest only; CTX Tri's only; BM Tri's only.
Day 2: Low Max; Stretch Max #3
Day 3: CTX Back only; BM Back only; CTX Shoulders only; BM Shoulders only.
Day 4: Rhythmic Step
Day 5: CTX Bi's only; BM Bi's only; Pure Strength Legs; PS Legs & Abs Ab section.
Day 6: Step, Jump & Pump Step & Hi/Lo premix & all of Step Blast
Day 7: Muscle Intensity Chest only; Muscle Max Chest only; MIS Tri's only; MM Tri's only; MM abs

WEEK 4:
Day 1: REST!!!
Day 2: MIS Back only; MM Back only; MIS Shoulders; MM Shoulder only; IMAX 3.
Day 3: Step Heat
Day 4: MIS Bi's only; MM Bi's only; MM Lower Body premix.
Day 5: REST!!!
Day 6: High Step Challenge
Day 7: Cardio & Weights only; C&W abs.
 
Candice2015 said:
These are great. Thanks for posting. Any using Cathe Live instead of dvds?
Click to expand...

Thank you! Debbie only used Cathe's dvd's for her rotations. A lot of the time Debbie post the generic breakdown of her rotations. Just swap out any Cathe Live instead. I hope this helps!

Fitnessfreak366's Generic Breakdown of Rotations

I've included the link of each of my rotations and under the link is the generic version: Get Ready for Summer Rotation: http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=5172&mesg_id=5172&page= Week 1 Day 1: Upper Body workout/Abs Day 2: 1 hour Cardio Day 3: Lower...
cathe.com
 
Is this Oct 2005 "Another strength Rotation" that I posted a different one from the one you are looking for?

I couldn't find any other that seemed to fit but am curious if there's one more, lol. Like Easter egg hunting this is... :cool:

Lady Vol Fan said:

Another strength rotation

This is a rotation I did this summer which really gave me good muscle tone and definition. The first week is combining Gym Style and Slow & Heavy and its tough. I did the weight portion of this rotation in the morning and did the cardio in the evenings. Be sure to do this 1st week safely, as...
cathe.com

Another strength rotation
This is a rotation I did this summer which really gave me good muscle tone and definition. The first week is combining Gym Style and Slow & Heavy and its tough. I did the weight portion of this rotation in the morning and did the cardio in the evenings. Be sure to do this 1st week safely, as both series are considered advanced. I can guarantee, you will be sore. (I am also going to post a fat loss rotation soon).

WEEK 1
Day 1: GS Chest: 72 pushups; S&H Chest only, skip pushups; GS Chest only, do not do the close grip presses; IMAX 3 step only.
Day 2: S&H Triceps only, no dips; GS Triceps only; 10-10-10 cardio only.
Day 3: S&H Back Only, double arm rows & pullovers only; GS Back only, entire section; S&H Back, Superman's, Prone & Supine Planks; IMAX 2.
Day 4: S&H Shoulders only; GS Shoulders only; Muscle Endurance Abs.
Day 5: S&H Biceps only; GS Biceps only; Cardio & Weights Step premix only.
Day 6: REST!!!

WEEK 2 (started week 2 on the 7th day, not sure why, so day 7 is day 1 of this new week)
Day 1: PUB Chest only; Pure Strength Chest only
Day 2: Step Blast
Day 3: PUB Triceps only; PS Triceps only; All Step cardio only, Core Max #3.
Day 4: PUB Back only; PS Back only; GS Back: Low back exercises only; SJ&P Step premix only; SJ&P abs.
Day 5: PUB Shoulders only; PS Shoulders only; All Step cardio only.
Day 6: PUB Biceps only; PS Biceps only; Step & Interval step only, Power Circuit Abs.
Day 7: REST!!!

WEEK 3:
Day 1: CTX Chest only; Body Max Chest only; CTX Tri's only; BM Tri's only.
Day 2: Low Max; Stretch Max #3
Day 3: CTX Back only; BM Back only; CTX Shoulders only; BM Shoulders only.
Day 4: Rhythmic Step
Day 5: CTX Bi's only; BM Bi's only; Pure Strength Legs; PS Legs & Abs Ab section.
Day 6: Step, Jump & Pump Step & Hi/Lo premix & all of Step Blast
Day 7: Muscle Intensity Chest only; Muscle Max Chest only; MIS Tri's only; MM Tri's only; MM abs

WEEK 4:
Day 1: REST!!!
Day 2: MIS Back only; MM Back only; MIS Shoulders; MM Shoulder only; IMAX 3.
Day 3: Step Heat
Day 4: MIS Bi's only; MM Bi's only; MM Lower Body premix.
Day 5: REST!!!
Day 6: High Step Challenge
Day 7: Cardio & Weights only; C&W abs.
Click to expand...
 
Lady Vol Fan said:
Is this Oct 2005 "Another strength Rotation" that I posted a different one from the one you are looking for?

I couldn't find any other that seemed to fit but am curious if there's one more, lol. Like Easter egg hunting this is... :cool:
Click to expand...

You are amazing :) Thanks for the link. Really appreciate it. Looks like all Debbie's rotations are working again.
 
You are so welcome! Debbie :) I also made a hard copy of all your rotations. I did made a little change by adding the year you created the rotation. I hope you don't mind :) Thank you for all your hard work by putting and sharing these wonderful rotations with us all.
 
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