Here's a list of various rotations with a medley of videos! Mix and match or just try one! It will begin with a rotation of all weights training(and one specific day at the gym if that's feasible ) then build from there! -I hope these rotations are helpful to you! You can always replace with a similiar tape--it's just a guideline to show the sequencing of different training techniques! Varying from All weights Training, 3 total body days with 3 cardio days,upper/lower body splits,areobic weight interval training, blasts of cardio using hi/lo-step aerobics,kickboxing,poweryoga and athletic tapes(bootcamp), also remember to incorporate pilates and yoga to stay flexible during a all weight training rotation especially when you are cutting down on your cardio--you want to keep the muscles lean and from tightening up! The following are for 8 weeks or as noted! Have fun!
Started with #1(foundation builder) 8 weeks
Mon-gym(step/upperbody) light weights & toning
Tues-Firm(complete aerobic weight training)5,8,10(medium weights)
Wed-Circuit Max with light weights 3 5,8
Thurs-Supersculpt(medium weights no more than 10's)
Fri-MIS(barbell and heavier)
#2 Upper/lowerbody splits 8 weeks
Monday-gym (Bodypump with challenging weight-use barbell with lunges too)
Tues-Strength & Grace
Wed-Firm Standing Legs(add on quick fix abs)
Thurs-Firm upper body(add pilates abs and yoga)Michelle Dozois
Fri-Bodymax Lower
Sat- Warmup w taebo 11 mins then Bodymax upper body
#3 One bodypart per day Pure strength is 6 weeks and S& H will be 4 weeks--
6 weeks
Mon -Gym (cable workouts, resistance machines)
Tues-Imax
Wed-Pure strength Chest,shoulders,triceps(34 mins) w/ 2 -10 min pilates sections
Thurs-Pure Strength back biceps w/10 min pilates
Fri-Pure strength legs
Sat-Cardiokicks
#5 4 weeks( concentrate on heavier weights and proper form)
Mon -gym(cardio class)
Tues-S&H chest back abs
Wed-S&H legs
Thurs-S&H bicep triceps
Fri-Rythmic Step pm yoga pilates
Sat- Powerhour
#6 Intensity Series
Mon - Bootcamp
Tues-Upperbody pyramid
Wed-Lowerbody-pyramid (10-15min yoga/pilates)
Thur-Cardio weights
Fri-Imax 2
Sat--Muscle endurance
#7 CTX as is 6 weeks(8 to 12 weeks for more defining results)Works wonders on its own
but if you are looking for more definition in the upperbody and getting ready for Spring
I recommend doing the CTX then with a sequence like this
Mon-Powercircuit
Tues -kickbox
Wed-10/10/10
Thurs-All step add on arms workout(10 mins just one set of 16)**
Fri--Leaner Legs
Sat -Interval Step add on arms workout (2 sets)
**
Perform 1 set of 16 fast then go through it again and do a set of 20 at a slower count with a heavier weight.(This is for Interval Step day--just one set of 16 on all step day)
Pushups - 2nd set with hands facing inward to work triceps
chest flys - 2nd set fists coming together
lat rows
upright rows
alternating front raises
lateral raises - 1st set straight out - 2nd set with bent arms
shoulder press
tricep kickbacks
bicep curl
hammer curl
concentrated curl
overhead tricep extensions - 2nd set do tricep dips
#8 back to 3 full days of weight training
Mon-Mis
Tues-Powerstrike 1
WedPowerhour
Thurs- Powermax
Fri-Angle,Lines and curves1
Sat-Mindy Myrlea-Strength Express
#9 Pure Cardio week( using variety--sample rotation)
Mon -Zumba advanced
Tues-Chizel it1
Wed-Cia Hi/lo
Thurs-Christis totally cool step
Fri-Calorie killer Jay Blahnik
Sat Chizel it 2
*More options for pure cardio week using home equipment
Mon-Treadmill (treadmoves any of the 4 videos available) or Cardio Guerilla**
Tues-bike(johhny G,Mindy, Jay etc) Or CG**
Wed-Slide Cia 9703(or BTR *) or CG **
Thurs-elliptical * see workouts or Cg**
Fri-stepper*see workouts or CG **
Sat-free day either rollerblading or any fun activity
* workouts-15-15-15 Treadmill:TIME Intensity/Speed Incline Perceived Exertion
5 min 3.0 mph - warm-up 1%
3 min 5.0+ 3%
1 min 4.5+ 6%
3 min 6.0+ 2-4%
1 min 4.5+ 5%
1 min 6.0+ 2-4%
1 min 3.0-4.0 0%
Immediately run over to the bike!
Bike:TIME Intensity/Speed Resistance/Level Perceived Exertion
1 min 70-80 RPM
1 min 100-110 RPM
Alternate each 1 minute interval for 10 minutes. Now run to
Elliptical Trainer or stepper:TIME Resistance/Level Perceived Exertion
3 min 4/5
2 min 6/6
3 min 5/5
2 min 6/7
5 min 2/1
If you are unfamiliar with cardio guerilla it is a 12min intense cardio burst that helps attack even more stubborn abdominal fat! -It can also be used for~stationary bike~swimming~sprinting~jump rope~ treadmill~stepper~elliptical~etc~
**Cardio Guerilla fat blaster 12 mins
Do a "4 Min warm up" (stretching all your leg muscles, then arms, some waist twists and neck rolls)jump on the bike do "12 cardio guerilla~Minutes 1-4 warm up @50%of perceived maximum effort MINUTE 5 sprint for 20 secs~rest for 10 secs~sprint for 20 secs~rest for 10 secs MINUTE 6(same) sprint 20-rest 10 sprint 20 rest 10 MINUTE 7(same )MINUTE 8 (same) MINUTES 9-12 Cool down @50% of perceived maximum effort.
or (14 mins)
4 min warm up
30 sec sprint 10 sec recovery
do this 9xs total
4 min cool down (maybe throw in some walking lunges for a 2 min)
Next idea of upping the sprint
4 min warm up
45 sec sprint 20 sec recovery
do this 5 xs total
sprint for 30 secs(give it your all-last one)15 sec recover
4 min cool down( this is when my sweat kicks in after all the intensity) So as you can see you can modify this to accomadate your own personal goals!
#10 A pure week of Yoga,Pilates-tai chi(Take a break week)
Mon -Urban tai chi
Tues Urban tai chi II The Explorer
Wed Angle Lines and curves II
Thurs The Method Dynamic Flexibility
Fri Rodney Yee Yoga for Athletes
Sat-Ali Mac graw Body Mind
#11 getting back to all weights training program
Mon -Fitprime Weights First
Tues-winsor pilates
Wed -Fitprime Cores First
Thurs-Fitpime Up and down
Fri-Integrated Yoga 20/20
Sat -Karen Voight Burn and firm
or I have a Firm /Fitprime rotation that is meant to be done for 2 weeks then repeated 4 x(total of 8 weeks) This rotation is a total body conditioning program with lotsa intricate lowerbody work that will promote fatloss while maintaining lean muscle tissue!
Sun-Up and Down
Mon-Core Cardio1
Tues-Core First
Wed- firm lowerbody sculpting(easy day)
Thurs-StrongHeart
Fri-StrongBody
Sat OFF
Sun-StrongBear
Mon-CardioBurn
Tues-sculpted thighs,hips buns
Wed-Weights First
Thurs-FatBlaster
Fri-TBSM
Sat-OFF
Repeat 4x
Forgot to add my current sequence of Intensity Series
My rotation for intensity series
Sun-Muscle Endurance
Mon Imax 2
Tues Cardio & Weights
Wed Pyramid Lowerbody(added ab work on ball)
Thurs Pyramid upper body
Fri BootCamp
*Here's a Killer intensity workout for those seeking high intensity training! Using Cathe's new intensity series each rotation! It Can be done in cycles or as a circiut! Ex do 1st rotation(2 weeks rotation) then repeat 4 xs or go through the 2 weeks of rotations one after the other up to 4 times (your choice) then go into a lower intensity training mode for 1 to 2 weeks !
Here's the calorie killer and body blast
Rotation 1
Circuitmax
upperbody pyramid
lowerbody pyramid
Imax 2
upperbody pyramid
lowerbody pyramid
off
lowerbody pyramid
upperbody pyramid
Imax2
upperbody pyramid
lowerbody pyramid
circuit max
Rotation 2
Muscle Endurance(ME)
Imax
ME
Powerstrike1
Cardiokicks
ME
OFF
Cardiokicks
ME
Powerstrike
Imax
ME
OFF
OFF
Rotation 3
Cathe'sBootcamp
Powerstrike2
Bodymax
Cia 9903 bootcamp
Cia 9903 stepping
Powerhour
OFF
Powerhour
Cia 9903 bootcamp
Cia 9903 stepping
Cathes bootcamp
Powerstrike2
Bodymax
OFF
Rotation 4
Cardio&weights
MIC
MIS
TKO boxingbody
Mindys Interval express
Mindys strength express
OFF
Mindy's strength express
Mindys interval express
MIC
MIS
TKO boxingbody
cardio&weights
Recovery period of 1 or 2 weeks to follow this using only 2 high intensity days mixed in with moderate intensity and flexibiliy tapes(yoga,pilates,stretching and resistance training etc) Bring out those old tapes that worked you up to Cathe!Get Creative but not too intense! Then pick it back up again starting a new cycle of training!
An all Cathe rotation with 3 total body weight training days
Sun-Bodymax
Mon- cardiokicks
Tues-Mis
Wed-Rythmic Step
Thurs-Circuit Max
Fri-Powerhour
--more to come
Started with #1(foundation builder) 8 weeks
Mon-gym(step/upperbody) light weights & toning
Tues-Firm(complete aerobic weight training)5,8,10(medium weights)
Wed-Circuit Max with light weights 3 5,8
Thurs-Supersculpt(medium weights no more than 10's)
Fri-MIS(barbell and heavier)
#2 Upper/lowerbody splits 8 weeks
Monday-gym (Bodypump with challenging weight-use barbell with lunges too)
Tues-Strength & Grace
Wed-Firm Standing Legs(add on quick fix abs)
Thurs-Firm upper body(add pilates abs and yoga)Michelle Dozois
Fri-Bodymax Lower
Sat- Warmup w taebo 11 mins then Bodymax upper body
#3 One bodypart per day Pure strength is 6 weeks and S& H will be 4 weeks--
6 weeks
Mon -Gym (cable workouts, resistance machines)
Tues-Imax
Wed-Pure strength Chest,shoulders,triceps(34 mins) w/ 2 -10 min pilates sections
Thurs-Pure Strength back biceps w/10 min pilates
Fri-Pure strength legs
Sat-Cardiokicks
#5 4 weeks( concentrate on heavier weights and proper form)
Mon -gym(cardio class)
Tues-S&H chest back abs
Wed-S&H legs
Thurs-S&H bicep triceps
Fri-Rythmic Step pm yoga pilates
Sat- Powerhour
#6 Intensity Series
Mon - Bootcamp
Tues-Upperbody pyramid
Wed-Lowerbody-pyramid (10-15min yoga/pilates)
Thur-Cardio weights
Fri-Imax 2
Sat--Muscle endurance
#7 CTX as is 6 weeks(8 to 12 weeks for more defining results)Works wonders on its own
but if you are looking for more definition in the upperbody and getting ready for Spring
I recommend doing the CTX then with a sequence like this
Mon-Powercircuit
Tues -kickbox
Wed-10/10/10
Thurs-All step add on arms workout(10 mins just one set of 16)**
Fri--Leaner Legs
Sat -Interval Step add on arms workout (2 sets)
**
Perform 1 set of 16 fast then go through it again and do a set of 20 at a slower count with a heavier weight.(This is for Interval Step day--just one set of 16 on all step day)
Pushups - 2nd set with hands facing inward to work triceps
chest flys - 2nd set fists coming together
lat rows
upright rows
alternating front raises
lateral raises - 1st set straight out - 2nd set with bent arms
shoulder press
tricep kickbacks
bicep curl
hammer curl
concentrated curl
overhead tricep extensions - 2nd set do tricep dips
#8 back to 3 full days of weight training
Mon-Mis
Tues-Powerstrike 1
WedPowerhour
Thurs- Powermax
Fri-Angle,Lines and curves1
Sat-Mindy Myrlea-Strength Express
#9 Pure Cardio week( using variety--sample rotation)
Mon -Zumba advanced
Tues-Chizel it1
Wed-Cia Hi/lo
Thurs-Christis totally cool step
Fri-Calorie killer Jay Blahnik
Sat Chizel it 2
*More options for pure cardio week using home equipment
Mon-Treadmill (treadmoves any of the 4 videos available) or Cardio Guerilla**
Tues-bike(johhny G,Mindy, Jay etc) Or CG**
Wed-Slide Cia 9703(or BTR *) or CG **
Thurs-elliptical * see workouts or Cg**
Fri-stepper*see workouts or CG **
Sat-free day either rollerblading or any fun activity
* workouts-15-15-15 Treadmill:TIME Intensity/Speed Incline Perceived Exertion
5 min 3.0 mph - warm-up 1%
3 min 5.0+ 3%
1 min 4.5+ 6%
3 min 6.0+ 2-4%
1 min 4.5+ 5%
1 min 6.0+ 2-4%
1 min 3.0-4.0 0%
Immediately run over to the bike!
Bike:TIME Intensity/Speed Resistance/Level Perceived Exertion
1 min 70-80 RPM
1 min 100-110 RPM
Alternate each 1 minute interval for 10 minutes. Now run to
Elliptical Trainer or stepper:TIME Resistance/Level Perceived Exertion
3 min 4/5
2 min 6/6
3 min 5/5
2 min 6/7
5 min 2/1
If you are unfamiliar with cardio guerilla it is a 12min intense cardio burst that helps attack even more stubborn abdominal fat! -It can also be used for~stationary bike~swimming~sprinting~jump rope~ treadmill~stepper~elliptical~etc~
**Cardio Guerilla fat blaster 12 mins
Do a "4 Min warm up" (stretching all your leg muscles, then arms, some waist twists and neck rolls)jump on the bike do "12 cardio guerilla~Minutes 1-4 warm up @50%of perceived maximum effort MINUTE 5 sprint for 20 secs~rest for 10 secs~sprint for 20 secs~rest for 10 secs MINUTE 6(same) sprint 20-rest 10 sprint 20 rest 10 MINUTE 7(same )MINUTE 8 (same) MINUTES 9-12 Cool down @50% of perceived maximum effort.
or (14 mins)
4 min warm up
30 sec sprint 10 sec recovery
do this 9xs total
4 min cool down (maybe throw in some walking lunges for a 2 min)
Next idea of upping the sprint
4 min warm up
45 sec sprint 20 sec recovery
do this 5 xs total
sprint for 30 secs(give it your all-last one)15 sec recover
4 min cool down( this is when my sweat kicks in after all the intensity) So as you can see you can modify this to accomadate your own personal goals!
#10 A pure week of Yoga,Pilates-tai chi(Take a break week)
Mon -Urban tai chi
Tues Urban tai chi II The Explorer
Wed Angle Lines and curves II
Thurs The Method Dynamic Flexibility
Fri Rodney Yee Yoga for Athletes
Sat-Ali Mac graw Body Mind
#11 getting back to all weights training program
Mon -Fitprime Weights First
Tues-winsor pilates
Wed -Fitprime Cores First
Thurs-Fitpime Up and down
Fri-Integrated Yoga 20/20
Sat -Karen Voight Burn and firm
or I have a Firm /Fitprime rotation that is meant to be done for 2 weeks then repeated 4 x(total of 8 weeks) This rotation is a total body conditioning program with lotsa intricate lowerbody work that will promote fatloss while maintaining lean muscle tissue!
Sun-Up and Down
Mon-Core Cardio1
Tues-Core First
Wed- firm lowerbody sculpting(easy day)
Thurs-StrongHeart
Fri-StrongBody
Sat OFF
Sun-StrongBear
Mon-CardioBurn
Tues-sculpted thighs,hips buns
Wed-Weights First
Thurs-FatBlaster
Fri-TBSM
Sat-OFF
Repeat 4x
Forgot to add my current sequence of Intensity Series
My rotation for intensity series
Sun-Muscle Endurance
Mon Imax 2
Tues Cardio & Weights
Wed Pyramid Lowerbody(added ab work on ball)
Thurs Pyramid upper body
Fri BootCamp
*Here's a Killer intensity workout for those seeking high intensity training! Using Cathe's new intensity series each rotation! It Can be done in cycles or as a circiut! Ex do 1st rotation(2 weeks rotation) then repeat 4 xs or go through the 2 weeks of rotations one after the other up to 4 times (your choice) then go into a lower intensity training mode for 1 to 2 weeks !
Here's the calorie killer and body blast
Rotation 1
Circuitmax
upperbody pyramid
lowerbody pyramid
Imax 2
upperbody pyramid
lowerbody pyramid
off
lowerbody pyramid
upperbody pyramid
Imax2
upperbody pyramid
lowerbody pyramid
circuit max
Rotation 2
Muscle Endurance(ME)
Imax
ME
Powerstrike1
Cardiokicks
ME
OFF
Cardiokicks
ME
Powerstrike
Imax
ME
OFF
OFF
Rotation 3
Cathe'sBootcamp
Powerstrike2
Bodymax
Cia 9903 bootcamp
Cia 9903 stepping
Powerhour
OFF
Powerhour
Cia 9903 bootcamp
Cia 9903 stepping
Cathes bootcamp
Powerstrike2
Bodymax
OFF
Rotation 4
Cardio&weights
MIC
MIS
TKO boxingbody
Mindys Interval express
Mindys strength express
OFF
Mindy's strength express
Mindys interval express
MIC
MIS
TKO boxingbody
cardio&weights
Recovery period of 1 or 2 weeks to follow this using only 2 high intensity days mixed in with moderate intensity and flexibiliy tapes(yoga,pilates,stretching and resistance training etc) Bring out those old tapes that worked you up to Cathe!Get Creative but not too intense! Then pick it back up again starting a new cycle of training!
An all Cathe rotation with 3 total body weight training days
Sun-Bodymax
Mon- cardiokicks
Tues-Mis
Wed-Rythmic Step
Thurs-Circuit Max
Fri-Powerhour
--more to come