Francine...yet another Freestyle question.

L

letswork

Cathlete
I'm sorry to bother you, but I have read your posts about Freestyle training with GREAT interest. You always provide the best information and rotations. Not to mention you look faaaabulous.

I've recently hit a plateau and need something new. I've researched the information you provided on Freestyle training but I'm curious about a few things.

1. Could you suggest a leg rotation of Cathe tapes?
2. How many days of cardio...what length and/or type?
3. Have you done a Freestyle rotation and what were your results?

I have about one hour in the morning with two extra 30-40 minute gym sessions on Thursday and Friday. Can you help me?

I was thinking about the following rotation. Is it too much? I know it looks deadly...but I would do it if it meant my bottom half would lean out. My diet is very clean. I eat 5-6 meals (BFL way) with lean protein and complex carb at each, so that isn't an issue.

Monday - PS Legs & Abs
Tuesday - Legs & Glutes
Wednesday - Pyramid Lower Body
Thursday - Leaner Legs + 30/40 minute cardio
Friday - S&H Legs + 30/40 minute interval run
Saturday - Pyramid Upper Body
Sunday - REST
 
Francine did post a rotation on the Ask Cathe forum, the thread is titled Freestyle training for women. .......... Rhonda:7
 
Hi AngelaP!

Thanks for asking about my current rotation. I have been doing my best to work my legs every day, but...I simply can't muster the time to do the rotation that I mentioned in my original post. With only 30-40 minute sessions at my disposal, either at lunchtime or after I put my boys to bed, I have to fit in what I can. Some days I can manage two workouts, sometimes just one and always one entire rest day.

I've put Leaner Legs, the Firm's Standing Legs, S&H and PS Legs (the standing part) on audio cassette and I rotate those at the gym during my lunch hour with days of running on the treadmill. I try to vary the weight load often to keep my muscles guessing. I also incorporate a few intense cardio sessions as well.

On Saturday and Sunday I have more time and end up doing whatever Cathe workouts I miss the most. Recently, I find that I am especially fond of the Pyramids, PH, BC, KPC and L&Gs. I find that with my schedule, the Intensity and BB premixes are invaluable.

Here is my rotation for the past week:
Monday - Leaner Legs at the gym + Ab Hit at home
Tuesday - Imax II (premix 6-10) + ME abs at home
Wednesday - S&H Legs at the gym + PLB floor work + Ab Hit at home
Thursday - ran fast intervals at the gym + BC Leg/Core work at home
Friday - off
Saturday - Power Hour
Sunday - KPC and standing portion of L&Gs

I am extreeeeemely pleased with my results thus far. In fact, I just mentioned on another post that I am a pound UNDER my pre-pregnancy weight and my youngest son is 4 months old.

Keep in mind that I have been incredibly faithful to my eating plan and I am certain that it has been a major factor in my results.

Sorry so long...hope this helps you.
 
Thanks Letswork - I'm going to work on a Freestyle, legs everyday type of rotation and see how it goes. Are your legs holding up being worked everyday or do you feel "overtrained" at all?
 
If you read George Snyder's original Freestyle book, you will see that he developed the system based on exercises done by dancers. They work their legs every day, but they do so with body weight only, not with extra weight.

If you work the lower body every day, you do not need to kill yourself with a million reps of each leg exercises ala Leaner Legs or PLB.

Laura Dayton in the Lower Body Solution has you doing three (sometimes four) different leg exercises each day, that's it. I think the highest number of reps is 3 sets of 15 of each exercise.Snyder goes a little higher in reps but the priciple remains the same.

Cathe's leg workouts were not designed to be done every day, one after another. They're very tough, and she expects that you'll give your lower body muscles time to recover from these intense workouts.

Use the DVD, and pick out three to four exercises from the DVDs and do them, then do some others the next day etc. Also remember not to try and do them with a 40 lb. barbell.

What is needed is a DVD like the Timesaver, but with a Freestyle rotation on it. Maybe we should ask Cathe to do one.
 
Ooooooooo}( I think that's a great idea for Cathe's next round of filming. Whatever I wind up doing for my own freestyle rotation, I am certain that I will go lighter than normal for my Cathe workouts. I'm curious about Letswork's answer to my earlier question about how her legs feel by doing these workouts everyday.
 
Hi again,

I try to alternate working lower body with a day of cardio so I'm working my legs differently each day. I try hard to listen to my body for signs of overtraining and so far I have no complaints with how I feel...I'm stronger and leaner and would definitely not push myself if I were feeling any strain.

I agree that Cathe should do a Freestyle type DVD with workouts designed to be used back to back for leaning out the lower half. I know that I would pre buy in a heartbeat.
 
Letswork..
I agree, I have been doing Freestyle for about 4 weeks, the first 2 weeks I did the exercises in the book, now I use cathe's leg workouts ... I do a lower body workout an abs followed by running every day 5- 6 days a week, I don't feel overtrained at all and I am 3 lbs away from my pre-pregnancy weight of 105......
I am SO glad Francine told us about Freestyle Training, I can't thank her enough............ Rhonda:7

p.s. I try to get in at least 2 upper body workouts in a week as the book suggests...... actually I believe I have been doing this training for 6 weeks not 4, but love the results.....
 
hey, Rhonda!!!

Would you mind sharing your rotation? I just started reading all these Freestyle threads and really want to incorporate this into my workouts!

Thanks, Michele
 
RE: hey, Rhonda!!!

Hi Michele,
I don't mind sharing, although I wouldn't call it a rotation, I just decide that day or the day before which workout I want to do...
When I first started Freestyle I did the workouts in the book, but then I decided to go ahead and do cathe's lower body workouts and see how it goes, and I have been doing it that way for about 3 weeks now....
Here is an example of what I do.....
Monday: AB work, PLB, 40 minute run
Tuesday: AB work, Legs & Glutes, 40 minute run
Wed: AB work .. rest
Thur: AB work, Legs & Glutes, 40 minute run
Fri: AB work, PLB, 40 minute run
Sat: AB work, PS, 40 minute run

this isn't for everyone, and some would tell me I am overtraining, but since I am 44 its my choice and I feel great......
I am not looking for muscle mass, but to make my lower body slender and the way I want it. Like the book says, if I wanted to look like a man, I would train like one.........
Michele, hope this helps ya ....... Rhonda :7
 
RE: hey, Rhonda!!!

Zoweeeeee Rhonda that is some "rotation!" Congrats on being 44 years old and being able to KICK IT like that, I'm so impressed. I am going to be 37 this year and women like you are an inspiration!

Right now, with two little babies in my life, I can only manage to do the premixes of the workouts you mention (as well as ME lower body and the Firm Standing Legs) and rotate them with a 30-40 minute interval run the next day (or sometimes parts of the Imaxs or KPC depending on time). I add abs everyday and throw in one tough upper body on the weekends. I'm seeing exactly the results I'm looking for!

Cathe's leg workouts really compliment each other and the running just smooths everything out. In fact, I measured myself this morning and I've lost a half inch everywhere on my body in just a week. I'm not kidding, a HALF INCH! It helped me bust that plateau for sure! I just hope the results keep on comin!
 
Letswork and Rhonda and anyone else doing a Freestyle type rotation....Post your rotations in the Rotations Forum!! :7
 
thanks, Rhonda!

Thanks, Rhonda. I didn't think "rotation" was the right word, either, but wasn't sure what to call it!

Anyway, just wanted to ask, is the main thing doing some sort of cardio after doing leg weight work; and if so, does it matter if it's a run v. step v. kickboxing? Also, are you doing the weight that Cathe uses or lower? I thought I read somewhere that your training should be at a 70% level, but that could be wrong. I'm going to break down and buy the Lower Body Solution book, but in the meantime, I just want to understand the concept behind all this. I'm really excited about trying this!
 
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