Fitnessfreak366's Generic Breakdown of Rotations

[Fitnessfreak366]

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 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

Endurance Rotation Using Some Premixes - Advanced:
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=4341&mesg_id=4341&page=

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

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

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

Week 4
Day 1: 1 hr. Cardio
Day 2: Total Body workout
Day 3: 45 min. Cardio/abs
Day 4: Circuit Training workout
Day 5: 1 hr. Cardio/abs
Day 6: Lower Body workout
Day 7: Rest

One-Body Part Rotation:
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=3794&mesg_id=3794&page=2

Week 1 & 3
Day 1: Chest workout/45 min. Cardio
Day 2: Back workout/45 min. Cardio
Day 3: Lower Body workout
Day 4: Rest
Day 5: Shoulder workout/45 min. Cardio
Day 6: Biceps workout/1 hr. Cardio
Day 7: Triceps workout/Circuit Training workout

Week 2 & 4
Day 1: Chest workout/45 min. Cardio
Day 2: Back/30 min. Cardio
Day 3: Lower Body workout
Day 4: Shoulder workout/30 min. Cardio
Day 5: Rest
Day 6: Biceps workout/1 hr. HIIT
Day 7: Triceps workout/Circuit Training workout

Muscle Building & Defining Rotation:
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=4650&mesg_id=4650&page=

Week 1
Day 1: Heavy Chest workout/Endurance Chest workout/abs/yoga
Day 2: Heavy Back workout/Endurance Back workout/30 min. Cardio
Day 3: Heavy Shoulder workout/Endurance Shoulder workout/abs
Day 4: Heavy Triceps workout/Endurance Triceps workout/30 min. cardio/yoga
Day 5: Heavy Biceps workout/Endurance Biceps workout/45 min. Cardio
Day 6: Heavy Lower Body/Endurance Lower Body workout
Day 7: Rest or yoga

Week 2
Day 1: Heavy Chest workout/Endurance Chest workout/Heavy Back workout/Endurance Back workout/abs
Day 2: 1 hr. HIIT/yoga
Day 3: Heavy Shoulder workout/Endurance Shoulder workout/abs
Day 4: 90 min. Cardio/yoga
Day 5: Heavy Triceps workout/Endurance Triceps workout/Heavy Biceps workout/Endurance Biceps workout/abs
Day 6: Heavy Lower Body workout/Endurance Lower Body workout/yoga
Day 7: Rest

Week 3
Day 1: Heavy Chest workout/Endurance Chest workout/45 min. Cardio
Day 2: Heavy Back workout/Endurance Back workout/abs/yoga
Day 3: Heavy Shoulder workout/Endurance Shoulder workout/30 min. Cardio
Day 4: Heavy Triceps workout/Endurance Triceps workout/abs/yoga
Day 5: Heavy Biceps workout/Endurance Biceps workout/45 min. Cardio
Day 6: Heavy Lower Body workout/abs
Day 7: Rest or Stretch workout

Week 4
Day 1: Heavy Chest workout/Endurance Chest workout/Heavy Back workout/Endurance Back workout/abs/yoga
Day 2: Long HIIT workout (more than an hour)
Day 3: Heavy Shoulder workout/Endurance Shoulder workout/abs
Day 4: 1 hr. Cardio/yoga
Day 5: Heavy Triceps workout/Endurance Triceps workout/Heavy Biceps workout/Endurance Biceps workout/abs
Day 6: Heavy Lower Body workout/yoga
Day 7: Rest & Recovery!

Circuit Mix Rotation:
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=5362&mesg_id=5362&page=

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

Week 2
Day 1: Circuit Training workout
Day 2: 1 hr. Cardio
Day 3: Total Body workout
Day 4: 1 hr. HIIT
Day 5: Circuit Training workout
Day 6: Off
Day 7: Total Body workout

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

Week 4
Day 1: Circuit Training workout
Day 2: 1 hr. Cardio
Day 3: Total Body workout
Day 4: 1 hr. Cardio
Day 5: 1 hr. HIIT
Day 6: Off
Day 7: Total Body workout

 

[HeatherRH]

Wow thanks so much for doing this for us. I seriously look forward to all your rotations.

 

[silbo]

Thank you, I almost missed this because I was looking for a reply to my request to you,

thanks again,
Karen

 

[rcsaros]

Thanks so much, this helps me alot.
Now to figure out which one to start with and actually stick to it

Rhonda

 

[delphene]

WOW! Thanks for the breakdowns and awesome guidelines!

Delphene

 

[FirmDancer]

Thank you so much! how thoughtful!

 

[beautifulsoul]

This looks awesome! Printing it off right now. Thank you!

 

[stephl]

These are awesome - thanks so much! I've just started the 'Get Ready for Summer' rotation (yeah, I know it's the middle of summer) and I'm really enjoying it.

 

[shortsarah]

Can someone help me with getting a generic for July ’03 - Fat Loss and Definition?

I also have a few firm (I don't really like because they are boring. They work though )DVD's and wanted some help figuring out what each one would be considered for the generic rotations. (If I can get my self to use them!) If you think you could help would you mind emailing me and I will send you the list.
Thanks so much
Sarah

 

[Sekcy_Gymnast]

Thanks Debbie. You rock;-)

~Adri~
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[janiejoey]

Debbie,

Thank you so much for all your work you've done. This will make my life so much easier.

Janie

"If you can't say anything nice about someone, then don't say anything at all."
-My mother, Mary Cooper-

 

[gogigi]

Awesome...I really wish this would get stickied so it would stay at the top of the page!!!
Angela:7

 

[Fitnessfreak366]

I would if I could. I don't think I can sticky it.

 

[beckymd]

Bump

 

[wrkng_out]

Thank you so much for posting this, Debbie! I just found it and it is wonderful to have!! I know that you have put a lot of time into these!

Lisa

 

[Stacy]

Just wanted to bump this up!

 

[fitnessangel]

bumping

 

[teddy16410]

Just bumping this up.- Seems we have a lot of new people on boards lately- This is PRICELESS information!

HTH!:7

 

[geojill]

This is so awesome! Thank you to Debbie for doing these and thank you to whoever it was (sorry, I didn't look at your name) that bumped it up the last time!!

 

[judegirl]

This might be a silly questio, but what is HIIT? I keep seeing it mentioned and wasn't sure what it was referring to.

Thanks!