Freestyle rotations

D

delphene

Cathlete
I'm posting a request(from another thread) for all of you to kindly share your favorite freestyle rotations here!


I was reading Rose's thread of buying the book and it got me thinking , alot of us have this book or want this book for ourself or a friend! Why not start a freestyle rotations thread? We freestylers(or wannabees ;-) can all benefit from having MORE ideas and suggestions on how to incorporate the training method into our monthly rotations! Thought this would be a great idea! Hope you do too!
Heres the link to Roses thread and my request below! Thanks in advance for all those who contribute!


http://69.0.137.118/dc/dcboard.php

Since more people are getting into the freestyle training,wouldn't it be neat to have monthly freestyle rotations posted for those who want to work their lower body more frequently

Howabout we start a thread requesting the freestyle specialists here to contribute their favorite rotations(and add to it as the newer workouts come in?) This way it would all be in one place or simply easier to find!
 
Neat Idea!!!

I have recently started a freestyle rotation. I am not truly wise in the ways of freestyle and quite honestly don't feel like reading the book but I know the basic idea so I am using that and will see what happens...If this thread were to happen I'm sure I could learn A LOT from it and would post my rotation on it hoping for some advice on how to improve upon it and maybe I'd even give others some ideas they hadn't yet thought of!:)

Thanks for posting this!
 
Hi ladies!

I bumped up Reba's (RWattier) freestyle rotation in the rotation forum. I am awful about following rotations myself. I just do what I want each day. Basically doing freestyle 5-6 days a week. I do Cathe floorwork 2 times a week and either her standing workouts or the freestyle excersises from the freestyle book the other days. I'd be happy to help anyone interested. I will try sometime this weekend to make up a rotation to let you know what I've been doing...:)...Carole
 
Hi Carole!

By doing Cathe floor work 2 times a week do you mean that (for instance) you do the floor work from GS one day and the floor work from Legs and Glutes another? And then perhaps the standing work from both of those on 2 other days? Then finally wrapping it up with a day of the book exercises?

I've been having a hard time working in leg workout more than 4 times a week. Maybe I would could shorten them up.........
 
Sounds great count me in!

I am just getting started myself and would love to hear what others have been doing. Carol I look forward to hearing what you are doing!! I am so enjoying including running into my routine as well.
I think one big mistake I was making after reading the book, is having too many rest days. I gain muscle fairly easily. Put that together with heaving workouts & rest days in between. Whala bulk!
I've added the running and much more stretching with a little yoga and pilates and as I said I think I am seeing a difference. Hooray!! I will keep everyone posted on my progress when I can. Oh, and thanks so much Carol for the link on the rotations board. Lots of info. there. Just great!!

Thanks Rose
;-) :) :)
 
>Hi Carole!
>
>By doing Cathe floor work 2 times a week do you mean that (for
>instance) you do the floor work from GS one day and the floor
>work from Legs and Glutes another? And then perhaps the
>standing work from both of those on 2 other days? Then
>finally wrapping it up with a day of the book exercises?
>
>I've been having a hard time working in leg workout more than
>4 times a week. Maybe I would could shorten them up.........

That is exactly what I do Elaine! I feel you can do any of Cathe's workouts for freestyle by just using less weight. Another fav for me is SuperSets on the DVD where you can do 2 or three sets of the leg exercises...a real burner...:)

Rose...I think running compliments freestyle great! I found for me that the heavier workouts I had been doing would bulk me up too...hated that and now working my legs 5-6 days a week just feels good...:)...Carole
 
Well that's just perfect Carole! Here I was trying to fit in 60 minute leg workouts 4 or 5 times a week. Would you say then that you spend about 30 to 45 minutes a day on legs?
 
>Well that's just perfect Carole! Here I was trying to fit in
>60 minute leg workouts 4 or 5 times a week. Would you say then
>that you spend about 30 to 45 minutes a day on legs?

I'd say that is fairly accurate. I also try and do walking lunges 5 times a week and on my floorwork days I add leg extensions and leg curls on my weight machine...:)...Carole
 
RE: Sounds great count me in!

I too a fan of Carole's, would love to hear what she does everyday. Perhaps she can post what she does one day, and we can do it the next etc. etc.
Also, Carole, I know you run, and how often to you do this? Do you do any other type of aerobics?
Thanks again,
Kate
 
RE: Sounds great count me in!

Hi Kate....how are you doing? I haven't gotten my rotation done yet but I can answer you. I run 4 days a week, doing a long run on sunday. I do a circuit workout on monday, an Imax or interval type step or other on wednesday, and kickbox on saturday or sometimes just weights and no cardio....:)...Carole
 
freestyle rotations/programs

I'm pasting some freestyle workouts that I had done in the past and saved to my computer ;-)
Will post more later as I find them !

Enjoy and thanks again for everyone contributing!

Freestyle home gym workout
cardio 20 mins 5x except for pure cardipo day(60 mins)
am pm split if need be to get it in

MONDAY
Biceps:
Standing curls(dumbells, bar, or cable)
Incline curls
Preacher curls(dumbells or bar)
Legs N Glutes

TUESDAY
Triceps: I do 3-4 sets on each exercise going to total failure in 8-12 reps.
Cable pushdowns
Dips
French press(skull crushers)
Kickbacks
Legs:
Hack squats-4 sets 15-20 reps
Leg extentions-3sets 20-25 reps
Seated Hamstring curls-3 sets, 12-15 reps
Standing Calf raises 4 sets to failure
Butt blaster-4 sets 12-15 reps
Abs, cardio, stretch

WEDNESDAY
Shoulders-
Overhead Dumbell press
Lateral raise(cable or dumbell)
Reverse peck deck
Legs:
Leg press-4 sets, 25-30 reps
Leg extentions-4 sets, 20-25 reps
Lying Hamstring curl- 4 sets, 12-15 reps
Walking or alternating lunges-15lb dumbells, as many as I can stand!!
Abs-Crunches on the ball, hanging leg raises, oblique twists
Stretch and cardio

THURSDAY – pure cardio kickbox or step

FRIDAY
Chest:
Peckdeck
Incline press
Pushups
Legs
Abductor
Adductor
Smith Machine squats and lunges
Abs- leg raises, crunches

SATURDAY
Back:
Seated Cable row
Lat pulldown
Pull ups
Hyper extentions
LegsRebook core board-Pylo jumps
Lunges with glute raise
Squats with abductor raise
Glute kickbacks with cables
Crunches, hanging leg raises

SUNDAY – Rest

vary 3 - 5 sets of 15-20 for lunge cycle multidimensional and change order of exercises each workout
Day 1: Circuit/ lunge cyle /Back
Day 2: Step & Intervals/lunge cyle/Chest
Day 3AllStep/ lunge cycle/Shoulders
Day 4: Meaner Legs
Day 5: 101010/lunge cyle/Triceps
Day 6: Kickbox/ lunge cycle/Biceps
Day 7: Rest/Alleluia
-

reba's
WEEK ONE

Mon: AM SJP/ PM Leaner Legs
Tuesday: AM KPC
Wednesday: AM BootCamp/Pilates
Thursday: AM Step Blast/PM Legs and Glutes
Friday: AM ME or PH
Saturday: Jog and legs of choice
Sunday: Rest

WEEK TWO

Monday: AM HSTA/PM Leaner Legs
Tuesday: AM Kick Max
Wednesday: AM Boot Camp/Pilates
Thursday: AM Step Blast/PM Legs and Glutes
Friday: AM ME or PH
Saturday: Jog and Legs of choice
Sunday: Rest

WEEK THREE

Monday: AM Circuit Max/PM Leaner Legs
Tuesday: AM KPC
Wednesday: AM Boot Camp/Pilates
Thursday: AM SJP/Step Blast cardio premix/PM Legs and Glutes
Friday: AM PH or ME
Saturday: Jog and Legs of Choice
Sunday: Rest

WEEK FOUR

Monday: AM Guantlet/PM Leaner Legs
Tuesday: AM Kick Max
Wednesday: AM Boot Camp/PM Pilates
Thursday: AM Imax Extreme  /PM Legs and Glutes premix only
Friday: AM ME or PH
Saturday: Jog and Legs of Choice
Sunday: Rest
--
unknown
WEEK ONE

Day One: AM Step and Intervals/PM Leaner Legs
Day Two: AM Power Circuit
Day Three: AM KPC/PM Legs and Glutes (use premixes for variety)
Day Four: AM10-10-10 plus CTX biceps/PM Leaner Legs
Day Five: AM Step Blast plus CTX Shoulders
Day Six: AM jog 30 mins and PH
Day Seven: Stretch Max or Gentle yoga

WEEK TWO

Day One: AM Step and Intervals/PM Leaner Legs
Day Two: AM Power Circuit
Day Three: AM CTX Kickbox/PM PLB
Day Four: AM 10-10-10 plus L&G Ankle Weights only premix
Day Five: AM CTX All Step
Day Six: AM Jog 30 mins. and PH or ME
Day Seven: Stretch Max or Gentle yoga

WEEK THREE

Day One: AM Step and Intervals/PM Leaner Legs
Day Two: AM Power Circuit
Day Three: AM Kick Max Entirety
Day Four: AM 10-10-10 plus CTX biceps/PM Leaner Legs
Day Five: AM RS or SB plus CTX Shoulders
Day Six: AM: Jog 40 mins and PH
Day Seven: Stretch or Yoga

WEEK FOUR:

Day One: AM Step and Interval/PM Leaner Legs
Day Two: AM Power Circuit
Day Three: AM KPC and Legs and Glutes (pick a new premix and try it)
Day Four: AM: 10-10-10 plus CTX biceps/PM Floorwork from PLB and L&G
Day Five: AM: All Step CTX
Day Six: AM: Jog 40 mins and PH or ME
Day Seven: Yoga or Stretch

This rotation uses CTX series and some other good ones for variety. The AM workouts are done 6X per week and are about 60-70mins long. There are two added on PM workouts during the week to focus on the legs and get your legs working 5X per week. Use light weights for the leg workouts………As you can see I used different workouts to count for leg workouts like Kick Max and Power Circuit bc of the number of squats and lunges and leg drills in these…..
--
unknown
Day 1) Muscle Endurance/BootCamp Bonus Combo premix: (65 minutes)
Total Body Weights w/ Spin Intensifiers
(I hop on my spin bike during the cardio sections)

Day 2) Step, Jump & Pump: (75 minutes)
Step + Spin & Light Weight Total Body Circuit
(I hop on my spin bike during the Hi/Lo sections)

Day 3) CTX Kickbox + Leaner Legs (75 minutes)
Kickbox only (30 minutes)
Lower Body (45 minutes)

Day 4) BodyMax: (90 minutes)
Step + Step & Lower Body Circuit + Upper Body

Day 5) Kick, Punch & Crunch/ Leg & Glutes High Step Circuit premix (50 minutes)
Kickbox + High Step Circuit

Day 6) CTX Step & Intervals + Pyramid Lower Body (70 minutes)
Step Intervals only (30 minutes)
Lower Body (40 minutes)

Day 7) Much needed rest
 
RE: freestyle rotations/programs

Here is my rotation for 4 weeks:

WEEK 1
Mon: HSTA, walking lunges
Tues: GS Floorwork, leg extensions, leg curls, abs, 4 mile run, MM shoulders, bi's and tri's
Wed: GS standing legwork,walking lunges, Imax2, MM chest & back
Thurs: Freestyle exercises from book, abs, 4 mile run, PUB shoulders, tri's & bi's.
Fri: PLB floorwork, leg extensions, leg curls, abs, 4 mile, Bodymax chest & back, interval run
Sat: PLB standing, walking lunges, KPC, PH shoulders, bi's and tri's
Sun: long run 10-15 miles

WEEK 2
Mon: Circuit with SS legs, and Circuitmax cardio only, wlaking lunges, abs
Tues: L&G floorwork, leg extensions, leg curls, abs, 4 mile run, GS shoulders, bi's & tri's
Wed: L&G standing legwork, walking lunges, Imax1, PLB chest & back
Thurs: freestyle exercises from book, abs, 4 mile run, Bodymax shoulders, tri's & bi's
Fri: PS floorwork, leg extensions, leg curls, abs, 4 mile run, PH chest & back
Sat: GS standing legwork, walking lunges, Cardio Kicks, abs, MM shoulders, bi's & tris
Sun: Long run 10-15 miles

WEEK 3
Mon: High Step Challenge, walking lunges
Tues: PHH bun shaper, leg ext, leg curls, abs, 4 mile run, PUB shoulders, bi's & tri's
Wed: PLB standing legwork, walking lunges, Imax3, PUB up only chest & back
Thurs: freestyle exercises from book, abs, 4 mile run, GS timesaver shoulders, bi's & tri's
Fri: PLB floor legwork, leg ext, leg curls, abs 4 milre run, Bodymax chest & back
Sat: L&G/KPC long premix , walking lunges, MIS shoulders, bi's & tri's
Sun: Long run 10-15 miles

WEEK 4
Mon: SJP, walking lunges
Tues: L&G floor legwork, leg ext, leg curls, abs, 4 mile run, MM shoulders, bi's & tri's
Wed: GS standing legwork, walking lunges, MIC, MM chest & back
Thurs: freestyle exercises from book, abs, 4 mile run, CTX shoulders, bi's & tri's
Fri: GS floorwork, leg ext, leg curls, abs, 4 mile run, PH chest & back
Sat: Leaner legs, walking lunges, Taebo workout, ME shoulders, bi's and tri's
Sun: long run 10-15 miles

Running is my main cardio, but you can sub any cardio for the running. With freestyle I think you only need to do 5 days with a 30 min cardio workout.

My freestyle exercises include, calfs, rear lunges, front lunges on a step, squats, plies squats and walking lunges. I normally do 4x20 reps.

Since freestlye focuses so much on lunges whenever I do a Cathe workout with leg presses, I sub rear lunges for the leg presses. You can sub any weight workouts for the ones I do. I work my upper body different than freestyle suggests for upper. Most of the time I go heavy on upper and try for shoulders, bi's & tri's 3 times a week and chest & back 2 times with the exception of the circuit workout I don't go heavy in those. I try for abs 5 times a week and calfs 4 time a week.

Any questions feel free to email me or post...:)...Carole
 
RE: freestyle rotations/programs

WOWzers! Great!

I have been wanting to start a freestyle training program for a while now. I borrowed the book from my library and gathered a TON of info from that. I'm training for a January marathon right now and didn't want to throw anything new into the mix just yet. BUT, after the New Year marathon, I'm giving it a shot!

Keep the info coming! I will be using it shortly!

Gayle

p.s. Hi, Carole, thanks for all your advice here and on all my running questiong the past several months!
 
RE: freestyle rotations/programs

>
>Gayle
>
>p.s. Hi, Carole, thanks for all your advice here and on all my
>running questiong the past several months!

You are welcome Gayle. I'm happy to help. Keep us posted on how you are doing or I'll just check your website!!!...:)..Carole
 
RE: freestyle rotations/programs

Wow! Thanks Carole for sharing your monthly rotations! This is very helpful for those starting, currently doing,revisiting or simply for those wanting to add in freestyle training for variety at thier leisure!

Please everyone , keep the rotations, suggestions and ideas coming! This will be the Ultimate Freestyle motherload thread ;-)

Come on all you trainers on board too,love to see some more program variations!

I'm personally soo psyched for an advanced freestyle rotation next month( really anticipating fitnessfreaks }( (shes my rotation GURU )

Ok, confession time,I just bought the poles from all the excitement! Talk about a shopaholic and gadget freak! This is my christmas gift to myself! I know I could probably make my own version but you know what ,having the real thing always makes it more enjoyable to me ;-) so I went for it! I'm really looking forward to adding more no weight exercises to my regime with higher reps as well as seeing what everyone else is cooking up ;-) Let you know how the poles work out!

ooh couple more requests for freestyle ideas:
Which Cathe dvds(& premixes) are similiar to Circuit Max and bodymax where the main focus can be for lowerbody training? These two are my favorites! TIA

Also, does anyone have a P90X rotation w/ freestyle? If not I believe kathryn is a P90X specialist ;-)

calling all P90X specialist!
can you recommend a rotation using these two concepts! Possibly one with one bodypart a day and another one with splits such as CST then Back biceps abs done twice a week meshed with freestyle leg training?

Ok, anyone else looking for specific freestyle ideas or suggestions-Post away,dont be shy ;-)

Thanks again for all your participation,this is wonderful!

PS for those who dont have the book, get it or borrow it ,the motherload has arrived }(
 
RE: freestyle rotations/programs

Delphene...P90X is much more focused on upper body. So to do that and Freestyle you would need ALOT of time!! In the Freestyle book the main focus is legs and abs, not upper body. P90X does have one leg workout that would work for Freestyle. It's the Legs & Back one. But as I said in my rotation you could sub any of the P90X upper body workouts for the weight workouts I posted. And AbRipperX for the abs and if you have some more time Core Synergistics for any of the ab workouts...:)...Carole
 
Carole Thanks this looks great!!

I see you seem to incorporate alot of walking lunges. I have just started doing these & love them! They just feel so good you can really feel them working. I am currently running three miles when I run. (2-3X wk.) How in the world do you do 10-15? Wow!!!Talk about inspiring.
Thanks for taking the time to write this all up. Thanks everyone who has taken the time to contribute. It is so helpful to those of us who are just getting started. Keep them coming! I am so excited about this way of training!!! As I said I am starting to see improvements in just the small changes I have made over the last 3 or so weeks.
:) :)
Rose
 
RE: Carole Thanks this looks great!!

Thanks Rose...:)...I like walking lunges too, but I do use 4 lbs. I think they are very effective even without weight. I started running marathons in 1997. You do train your body for longer distances and it does take time! I actually prefer longer ditances to shorter faster runs...as I am not very fast...:)...it is great to see all the rotations and ideas. It really helps all the Freestylers...:)...Carole
 
RE: Carole Thanks this looks great!!

Carole-not to take away from the Freestyle Training topic, but I'm curious about your marathon'ing. Do you mind sharing what some of your times you've posted in the past? You say you are not fast, and neither am I. I actually LIKE to keep myself at a 10 minute mile pace. Nice and comfortable for me. I can run faster and I can run slower, but that hurts my boys. LOL. Nice and easy. I'm actually hoping for a 5 hour marathon for my first in Disney!

I am SO looking forward to freestyle workouts after my marathon.

Gayle
 
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