GS/S&H one body part a day rotation

deanie

deanie

Cathlete
Hi all, I'm working on my Sept. rotation. I started out with Fitness Freaks one body part a day rotation and tweaked it for my likes-(only have one hourish per day)I am going from doing GS as produced 3X a week and cardio 3X a week to this rotation. I feel like this rotation has alot of cardio- too much? or enough? Any thoughts or comments are more than welcome.
One Body Part A Week Rotation
coremax- start with 1 and keep rotating thru tough abs

Weeks 1 & 3
Day 1: S&H Chest only, Step Blast combo 2,3&challenge, SJP abs
Day 2: S&H Back including planks & supermans, CTX kickbox cardio (and abs)
Day 3: S&H Legs, MM lower body & stretch max
Day 4: Rest
Day 5: S&H Shoulders only, CTX 10-10-10 cardio & coremax
Day 6: S&H Biceps only, 30 min elliptical
Day 7: S&H Triceps only, Mish Mosh of choice & abs


Weeks 2&4
Day 1: GS Chest only, Imax 3 #1-5 & abs (week 4- Imax 3 #5-10)
Day 2: GS Back only, KPC Cardio Conditioning premix & KPC abs
Day 3: GS Shoulders only, Gauntlet revisited (Gauntlet cardio only)
Day 4: GS Bicep only, mish mosh of choice & abs
Day 5: GS Tricep only, 30 min elliptical & coremax
Day 6: GS Legs
Day 7: Rest


Week 5
Muscle Endurance
Day 1: Power Hour
Day 2: Imax of Choice
Day 3: Power Hour
Day 4: off
Day 5: Kickbox of Choice (and abs)
Day 6: Boot Camp
Day 7: Power Max

I wanted to work my abs 4 days a week but no more than 2 days in a row. All this rotation creating is tough!!
x( (me thinking!!)
Deanie
 
Okay, thinking of switching week 1&3:
day 3 S&H shoulders & ctx cardio
day 5 S&H legs, coremax and stretchmax
This should work better for the one hour time frame.
Deanie:)
 
Deanie-
I think your question about cardio- too much/too little is dependent on 2 things...
1. What is your primary goal? Build Muscle / Lose Fat
2. How does your body responds to cardio (everyones different)

With that said: Keep in mind that some of us actually lose wt by doing less cardio and more wt work... not the norm. Cedie's bio actually referenced that for her and I can second that for me.

Hope I didnt add to your confusion
 
No,you didn't add to my confusion.:) My body also responds better to less cardio. Right now I'm doing GS series as produced 3 days a week, one hour cardio 2 days a week and 1 day 30 min cardio. I've gotten great results from this, I just wanted to change things up by doing one body part a day. If I do less than an hour of working out I feel like I didn't get a good workout. Even my day of 30 min. cardio I add coremax to, to make my workout time about 50 min. My primary goal is just definition, and I enjoy using the S&H and GS series. That being said if you have a better rotation suggestion I'm open!:) Or a way to tweak this rotation.
Deanie
 
Deanie-
Since you already know that less is more for you in cardio and you are getting great results from GS 3x week, if you want to change things up you might do what I saw someone else suggest a couple of weeks ago...
Keep your cardio as is since its working for you!
Do 1 body part a day but do 2-3 different w/os for each group. Example:
Monday is Back Day
GS Back, SH Back, CTX Back
Since SH seems a bit longer per body part to me I usually combine SH & CTX or SH & any full body workout just do the body part you are working. If you have Pure Strength, I have also found this one to be a great couple w/ GS.
Just play with the using 2-3 different w/outs idea using any strength DVDs that are chaptered/Mix n Match option.
Hope that helps some.
BTW: I really saw great definition once I switched to 1 per day... I think my head was able to stay in the game better that way.
 
Traci,
I really like that idea and that was my original plan, but I have a one hour time constraint.(kids to school)Originally wanted to combine S&H and GS but when I added cardio it was to much time. I really like the idea of S&H with shorter workouts of the same body part. I think I will try a week of S&H and CTX and 3 days of 30min cardio and then GS and PS and 3 days 30 min cardio and see how that goes. What do you think of S&H and MM? (MM is one of my fav. workouts)
Deanie:)
 
Deanie-
I too love MM and have used it as a 1 part per day w/ all the series... I think it will work w/ SH. For me (like you) time can be an issue so SH works w/ any "Full Body" w/o split into parts... the joy of the Mix n Match option on Cathes DVDs!!!
Please let me know how you like it and if its getting you the results you want!
Trac
 
Thanks Traci,
I'm looking at body max or muscle max to add to S&H. I love how they are only a few min. on each body part, so much easier to use with S&H. I'm going to do GS and PS together on alternating weeks. I'm going to start this rotation sept. 3rd. I'll keep you posted:)
Thanks again,
Deanie
 
Angela,
I actually decided to go with combining Body Max and S&H, its times were shorter and that works better for me. I am going to do a 2 week muscle endurance rotation afterwards and will use PH the first week and MM the second. I also think Body Max is more strength oriented than MM, and since S&H was strength oriented I wanted to keep with that.
Deanie:)
eta: new rotation:
Weeks 1&3
Day 1 S&H Chest, Body Max Chest. Imax 1-5/ PH abs
Day 2 S&H Back, Body Max Back; CTX Kickbox cardio/abs CTX kickbox/S&H back
Day 3 S&H Shoulders, Body Max shoulders; Body Max step only
Day 4 S&H Bicep, Body Max Bicep; Imax 5-10& BM abs(on step)
Day 5 S&H Tricep, Body Max Tricep; coremax
Day 6 S&H Legs/ MM lower body/stretch
Day 7 Rest or yoga

Weeks 2&4
Day 1 GS Chest, PS chest, Imax 3 #1-5, & cool abs mish mosh
Day 2 GS Back, PS Back; CTX 10-10-10 & KPC/SJP abs
Day 3 GS Shoulders, PS Shoulders, C&W cardio only
Day 4 GS Bicep, PS Bicep, Imax 3 #5-10
Day 5 GS Tricep, PS Tricep; coremax
Day 6 GS Legs & abs
Day 7 Rest or yoga

Week 5
Muscle Endurance
Day 1: Power Hour
Day 2: Imax of Choice
Day 3: Power Hour
Day 4: off
Day 5: Kickbox of Choice (and abs)
Day 6: Boot Camp
Day 7: Power Max

Week 6
day 1: MM
Day 2: Imax of choice
Day 3: MM
Day 4: off
Day 5: Kickbox of Choice and abs
Day 6: High Step Challenge
Day 7: RS
 
I would love to know how this works for you and how your feel about it once you complete this roation! Also, I'd be intersted to know how long the workouts ended up being if you don't mind coming back and posting! Good luck with this!
Angela:7
 
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