Freestyle rotation using Cathe - comments please!!

R

RWattier

Cathlete
I am just finishing the last week of August 2004 rotation and have been playing around with several others - I LOVE working my legs and glutes more - so I thought I might try and incorporate this Freestyle concept into a rotation with Cathe - It is very time consuming, but I am willing to try it for FOUR weeks!

WEEK ONE

ONE: KPC and Legs and Glutes (2hrs)
TWO: 3 mile jog and S&H Legs plus 200 walking lunges (70mins approx)
THREE: PUB and HSTA Lower body premix only (about 90mins)
FOUR: Legs and Glutes Extreme (80mins) / Teach Pilates (40 mins)
FIVE: BootCamp and 200 walking lunges (70mins) / Teach Pilates (30mins)
SIX: PLB Upper Premix and Cardio of Choice 30 mins (60mins)
SEVEN: OFF

WEEK TWO:

ONE: KM and Legs and Glutes ankles weight section only
TWO: 3 mile jog and S&H Legs plus Abs
THREE: PUB and Boot Camp lower body 2X
FOUR: Legs and Glutes/KPC 80mins premix
FIVE: HSTA and 200 walking lunges/Teach pilates
SIX: PLB Down premix and Cardio of Choice / Teach Pilates
SEVEN: OFF

WEEK THREE

ONE: Body Max
TWO: MIC first half and Legs and Glutes
THREE: PUB and ME LEGS only
FOUR: Legs and Glutes Extreme
FIVE: Boot Camp and 200 walking lunges /Teach Pilates
SIX: Imax 2 and PLB Up premix / Teach Pilates
OFF: OFF

WEEK FOUR:

ONE: KPC and Legs and Glutes premix (80mins) and abs
TWO: 3 mile jog and PH legs only plus 200 walking lunges
THREE: PUB and MIS legs only
FOUR: Legs and Glutes
FIVE: HSTA and 200 walking lunges / Teach Pilates
SIX: RS and PLB entirety / Teach Pilates
SEVEN: OFF

Days ONE and TWO are weekend days so there is more time to devote to cardio and lower body. I teach Pilates 2X during the week, but that is to really stretch out my muscles and work the core.
 
Hi, Reba,

Your rotation looks interesting to me. I have following questions:

1. when you do walking lunges, do you use any weight? Where do you do it, inside the house or outside the house?

2. you mentioned "teach pilates", I have a few "Winsor Pilates" dvds. Are they appropriate to substitude it? I have Yogo for Beginner, Cathe's SM, AM PM Stretch. Which is better?

3. How long does it take you to jog 3 miles? Do you jog it easily or really push hard?

Thanks for your help.

WantFit
 
WantFit: I posted the above to see if any of the Freestylers out there thought this was a good rotation to use based on the concept of Freestyle training. I am going to start on Monday - I liked the idea of working the legs 5-6X a week. To answer your questions...

1. I don't use any weights when doing walking lunges, and I do them outside around the block - my dog comes with me and I am sure the neighbors think I am crazy - fine with me.....

2. I teach Pilates 2X a week so any type of Pilates or stretch video would be great! I do that to keep from overtraining bc it really helps lengthen my muscles back out and strengthens my core.

3. It takes me about 25-30mins to go three miles. I just jog at nice steady pace - I don't really push hard, but enough to keep my heart rate going and break a good sweat.
 
Thanks, Reba. You really answered my questions. I will start on this Saturday since it looks like the first two days take the most of time. I only can workout no more than 90 min during the weekday. If you don't mind, you can check in weekly to see how it goes. I really like the idea you incorporated pilate into this leg focus rotation. That's my problem area, too. All weight gains go to hips, thighs and legs.

WantFit
 
The rotation looks good Reba. My only comment is to stress that they should only use 70% of the weight they were using before. Remember Freestyle is high rep, low weight as using the same weight as they did before could cause an injury...:)...Carole
 
Thanks for posting this. I have been in a funk this past week and can't seem to get motivated. Your rotation looks like just the ticket for me, I'm going to start this tomorrow.

Kathy
 
I am thinking that I will start on Saturday as well! I will post on the open forum for the Freestyle Cathe checkin - I need a tough workout for July - going tubing at the end of the month and I want to see if this freestyle concept works }( }( }(

I know some of the days (1 and 2) are really long, but if you are running short on time - I would just sub 30mins of cardio and Legs for 30 mins......

These were the goals I set for this rotation weekly.....

Cardio 4X (I included circuit training as cardio)

Upper Body 3X (I included Kickbox as upperbody bc I might get weighted gloves tonight and use them, plus kickbox really works the arms!)

Lower Body 6X (useing light weights)
Abs 4X

Thanks for all the replies - Happy Friday! :+
 
>I know some of the days (1 and 2) are really long, but if you
>are running short on time - I would just sub 30mins of cardio
>and Legs for 30 mins......

Do you have any suggestion which Cathe's pre mix will give Good 30mins of Cardio without too much stress on legs? The reason is I am not strong enough by doing too much legs related workouts (such as lunges, squat in Cardio) back to back.


>These were the goals I set for this rotation weekly.....
>
>Cardio 4X (I included circuit training as cardio)
>
>Upper Body 3X (I included Kickbox as upperbody bc I might get
>weighted gloves tonight and use them, plus kickbox really
>works the arms!)
>
>Lower Body 6X (useing light weights)
>Abs 4X

That is altimate goad for me. I hope I will not fall out. How heavy is your weighted glove and ankle weight? I never use them before. I did PLB. In the ball section, I had hard time to lift my leg doing outter glute excercise. Do you think I should better off doing it without weight or with weight? What is the lightest weight for glove and ankle you can buy in the store? Where did you get it?

Thanks

WantFit
 
Reba this rotation looks good and I may join you all. I will rpobably do hour of crdio though since that is what I am use to. Thanks!

Terri
 
Here are some ones that I use for 30mins of cardio that are not too hard on the legs.....

MIC 1st half only (35mins approx)
KPC Premix Cardio session (37 mins) Its fairly low impact -)
C&W Premix of cardio sessions 1 and 2 only or 3 and 4 only
KickMax has a low impact timesaver premix - (i have not done that one yet though)
Walking for thirty minutes :)

Hope this helps! I will start posting in open forum tomorrow!!}( }(
 
Hi! Great rotation, it is giving me lots of lovely ideas for this type of training}( ! I have Legs and Glutes, but what is Leg and Glutes Extreme? Thanks!
 
L&G Xtreme is a premix on the DVD. If you don't have the DVD this is what it entails
Leg and Glutes Xtreme:

Leg press on high step
Hover squats
Rear lunges
plie squats
Rear lunges
plie squats (varied tempo)
drop squats on high step
explosive plie squats w/ curtsey
calf raises
one legged dead lifts
plie squats (traditional)
sculpting drills on high step
explosive lunges
Do All Over Again!! Twice through.


Outer thigh leg press on high step w/ ankle weights
calf raises w/ ankle weights
standing leg extensions w/ ankle weights
standing outer thigh leg lifts
Do this section All Over Again!!


Glute and hamstring tucks on high step w/ ankle weights
glute and hamstring raises w/ ankle weights
outer thigh and glute sweeps w/ ankle weights
inner thigh lifts w/ ankle weights
This section is only done once.

Hope this helps...:)...Carole
 
ok, ladies, you are the freestyle experts, so I'm gonna ask you all this:
when looking at this rotation, there's not alot of cardio involved. Maybe 3 days, right? My question is this: are you trying to lose any weight at all or just trying to lean out and lose some flab in the lower area??? could I sneak in some extra cardio...I LOVE to run.

I ordered the book and hope to get it this week. I want to lose some inches around my lower area including abs, hips and glutes. I'm starting the "zone" diet mainly using the eating for life cookbook. what do ya'll think? will this work???


TIA

take care:)
Gloria
 
Hi Gloria...:)...yes you could do some extra cardio as I don't think there is a limit. You just need to focus on the freestyle legwork as that it the most important. As a Vegan, I won't comment my feelings on the Zone..:), but it is a calorie cutting diet so it will most likely work...Carole
 
Hi there - I don't see any problems adding in Cardio :)

I made the rotation and tried to get in 3-4 days of cardio, but I counted the circuit training day as cardio bc it keeps your heartrate going the whole time.......this is a decrease in cardio for me as well, but I wanted to really focus on the legs :)

Hope this helps! I would just add 30mins of jogging or 30 mins of cardio bc the workouts get pretty long.............
 
Reba,

I post it in the open forum, too.

Yesterday, I could not do S&H legs in your rotation. I don't have S&H. I thought I could replace it with PS Legs + abs. However, it seems that it almost repeated Leg & Glutes, and my knees still wobble from Saturday LG. I have Cathe's

GS: Legs
GS: BSB
GS: CT
ME
MM
HSTA
HSChallenge
HSC
HCE
BC
Terminator
KM
Imax3
LM
PUB/PLB

Any of these can replace BM, MIC, PH, MIS, RS called in your rotation?

When doing back to back legs, such as Sat. LG, Sun S&H Legs, how much weight did you use? What is the percentage compared to your normal weight?

Thanks

WantFit
 
I went really light with legs and glutes - I used an 8 or 10 pound dumbbell instead of the 15's that Cathe uses. I was only using about 70% of what I normally use :)

I might even do one day of using no weights to make sure my legs are getting worked, but not too hard so I don't skip a day . . . .
 
Reba,

Thanks for your messages. I was back to schedule today, picking up what I left. I used 10lbs for all HSTA lower body workout. I still got sweaty. And it seemed that Cathe went fast pace in those leg press. You are right, I could feel my heart beat jump right up...

Thanks for coming out this rotation...I still feel my hamstring and thighs DOM!! today.

WantFit
 
I did the HSTA lower body last night as well and it gave me a great idea!!

I think the next time I am scheduled to do HSTA Lowerbody or S&H lower body I am going to do the HSTA Lowerbody just as Cathe does it the first time through and then I am going to repeat the lowerbody portion of HSTA again, but instead of doing the Leg Presses I am going to do static lunges........... she does 90 leg presses on each leg, so that would be 90 static lunges per leg and I think that would really be a great addition!! }( }( }( if my poor legs make it!
 
Reba,

I did LG Extreme (80min) and 5 min abs today. OMG, my legs, thighs and glutes are totally fried. When 2nd round of lunges explosion, I could just drag on. I was breathless.

I like your idea how to repeat HSTA Lower Body. I will do 90 walking lunges instead of legs press. Last Sunday was first time I was doing walking lunges. I really like it. Not too hard on my kness but boy, it certainlly gave me serval days DOM!!

WantFit
 
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