Freestyle training

A

Afreet

Cathlete
I promised yesterday to post the freestyle(ish) rotation I made up using lots of Cathe DVDs. This is based on Cathe's June '06 "Rock Bottoms" rotation, which included a Bonus Butt Workout that you tacked on to your workouts from time to time. I created my own "add-on", a combination of lunges that I have creatively designated "Lunge Combo". I also modified to include more leg and ab work on consecutive days, and to include more of the newer workouts (or just the ones I like best!). Anyway, here it is, enjoy!

Rock Bottoms adapted as freestyle

Add-on #1:

Bonus Butt Workout (BBW): (approximate time including stability ball segment of Pyramid Lower Body is 32 minutes)

1) One minute of squats with a light barbell
2) One legged front lunge (back leg propped up on high step)...2 alternating sets of 15 reps
3) Plie squats for one minute with a light barbell
4) Leg Press....2 alternating sets of 15 reps
5) Barbell Deadlift...2 slow sets of 15 reps (1 low end, 1 reg)
6) Wall squat with one leg elevated slightly...one minute on each leg
7) Deep and controlled power scissors for 30 seconds (or substitute one minute of walking lunges with 8 pound hand weights)
8) Conclude the Bonus Butt Workout with the stability ball segment of Pyramid Lower Body

Add-on #2:

Lunge Combo: The Lunge combo consists of 75 front lunges, 75 back lunges, 75 reverse crossover lunges, and 75 side lunges

WEEK ONE:

Day 1: iMax of choice or interval run + 300 walking lunges
Day 2: Total upper body workout + BBW (That's the Bonus Butt Workout)
Day 3: Low Max + ab segment of choice
Day 4: All of KPC + 2 extra combos and leg drills from KM
Day 5: Run + Lunge Combo
Day 6: iMax2 + any L&G premix+ ab segment of choice
Day 7: off

WEEK TWO:

Day 1: Low Max + Core Max 2
Day 2: intervals on the ellipse, B&G Floorwork/ankle weights and abs
Day 3: KPC/L&G PreMix + KM leg conditioning drills
Day 4: Cardio & Weights plus BBW
Day 5: BodyMax2 abs + Power Circuits + Lunge Combo
Day 6: easy cardio or run
Day 7: B&G stability ball abs + Leg Blast PreMix (ouch!!)


WEEK THREE:

Day 1: Drill Max
Day 2: B&G abs, B&G standing work only, 4DS Chest & Back
Day 3: Cardio Coach 5 or 6 + BBW+ Abs
Day 4: Low Max + 4DS Bis/Tris
Day 5: Interval Run + Lunge Combo
Day 6: Easy cardio of choice + 4DS shoulders, calves, core
Day 7 Split: (pick what needs it most if only have time for one workout)
morning...Kick Max or 4DS Kickboxing
evening...Legs and Glutes

WEEK FOUR:

Day 1: Upper body workout of choice + BBW
Day 2: IMAX 3 + 200 walking lunges
Day 3: 1 hour steady state cardio + BBW
Day 4: 4DS Kickbox + Legs
Day 5: cardio of choice + Lunge Combo
Day 6: Rest or stretch workout
Day 7 Split: (pick what needs it most if only have time for one workout)
morning...Boot Camp
evening...Gym Style Legs
 
This is fantastic!

I'm going to use this when I finish my SS in 3 weeks. I think I'll need to finish my current rotation so I can build up to this. I've done 160 walking lunges in one session during my freestyle rotation and I thought that was a lot.
300..... My legs ache just reading this!
My valslides will come in handy for the lunge combo!


I can't wait!






 
It's always nice to see that the people on this forum are just as crazy as I am!

I've been doing Cardio Coach in the a.m. when I run, and doing the walking lunges and lunge combos as part of each challenge. So, if it's a 2-minute intensity interval, I might be able to knock out 100 walking lunges. Then, a rest, and then a sprint interval. Then another rest, and then my second set of 100 walking lunges. That way, I can condense and save a little time. (My heart rate skyrockets during walking lunges! Is that true for everyone or just me?)

I have never yet made it all the way through every exercise in the Leg Blast premix on B&G (that's why I put that "ouch!!" in there...that one is a toughie!). But I keep getting closer...
 
HI!

I can make it through the Leg Blast premix without a problem, but this rotation looks yeowza to me (in a good way ;)).

What results did you notice with this? Slimming in thighs? definition?

I'm definitely intersted in this Ouch Rotation :p
 
Hi there!

So far, I've definitely noticed an overall improvement in tone everywhere in my body. My legs and abs look more defined, two weeks into this rotation, than they ever have, and I think I've lost at least an inch around my hips. Surprisingly, my legs also feel stronger - I'm improving on plyo moves in particular, which have always been my greatest weakness.

I am also eating clean, high-protein, and kind of zig-zagging calories. I haven't always kept up on diet so well. I think it's making the biggest difference.

Lisa
 
Have you tried her Aug 05 Boot camp rotation? I did that and loved it - the Sat. Fitness Fiesta was great, felt it for a few days!
 
Holy Cow Afreet !

Great rotation - I did a Freestyle from the Snyder book about a year ago. Kinda makes me want to do it again. Was similar to your Lunge Bonus.

Hmmmm. . . 2 weeks left of my 4DS/CTX rotations and maybe if STS is nowhere near to be found yet, I'll go for it.

Thanks for posting !
 
Re: One rest day for the whole month?

I apologize - that would be even more crazy! There's a "rest or stretch" day in one week, an "off" in another, and an "easy cardio" day - any of these could be a rest day, and I intended them that way. Since I originally made this rotation just for me, I knew I'd know what I meant. I just forgot that everyone else might not! Sorry!

I never really take a total rest, since the dogs always get a run or a walk, and that's what "easy cardio" is for me - a brisk jog/walk with the dogs, anything from 30-60 minutes.
 
I feel better doing an active rest (easy cardio) than nothing. It helps me keep my workout routine in rhythm and my diet in check:)
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top