Fitnessfreak366 (Debbie) updated rotations

bayerngirl

Cathlete
August 2005 One Body Part a Week Rotation

September 2005 Strength 4 week rotation

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

November 2005 Endurance Rotation using Premixes – Advanced

January 2006 Muscle Building & Defining Rotation

March 2006 Get Ready for Summer Rotation: 2006

April 2006 Circuit Mix Rotation

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

June 2006 Muscle Building & Cardio Rotation

July 2006 Basic/Intermediate/Advance 12 Week Rotation

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

October 2006 Intermediate fat burning Rotation

January 2007 Muscle building & staying lean rotation

February 2007 Endurance & Muscle defining rotation

April 2007 (?) 1 Hour Rotation for Fat Loss

May 2007 Get Ready for Summer

June 2007 - One Body Part Rotation II

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

September 2008 Leg Blast Rotation

December 2008 rotation for Mesomorphs

January 2009 Building Muscle rotation

June 2009 Get Ready for Summer Rotation

March 2010 Leg Blast STS/GS Rotation

April 2010 Get Ready for Summer Rotation

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:

Lady Vol Fan

Cathlete
Still looking for these rotations!!!
Intermediate Fat Burning Rotation:
Get Ready for Summer Rotation 2006

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
 

Lady Vol Fan

Cathlete
Still looking for these rotations!!!
Intermediate Fat Burning Rotation:
Get Ready for Summer Rotation 2006:
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
 

Lady Vol Fan

Cathlete
Still looking for these rotations!!!
Intermediate Fat Burning Rotation:
Get Ready for Summer Rotation 2006:
Another Strength Rotation:


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.
 

bayerngirl

Cathlete
These are great. Thanks for posting. Any using Cathe Live instead of dvds?
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!
 

Lady Vol Fan

Cathlete
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:


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.
 

bayerngirl

Cathlete
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:
You are amazing :) Thanks for the link. Really appreciate it. Looks like all Debbie's rotations are working again.
 

bayerngirl

Cathlete
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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