How do I get rid of my "J-Lo" butt?

re:rock bottom workout

Thanks for posting the link.

OMG my eyes stopped at 300 and 400 lunges..I thought let me refresh the screen to see if the number is correct.

For example:
Thurs: 40 minutes interval run ….plus 400 walking lunges…. plus BBW

Yesterday I ran 4miles outside and on a nature trail. When I finally stopped I thought for the love of mankind. I am not even sure if my legs would allow me to do 400 walking lunges. That is a workout by itself maybe its equivalent to 1/2 mile in my mind not sure.

Has anyone done this? When I think about it I imagine the kind of soreness when you go to the bathroom and you have to sit down and start counting it out because you are so sore..one for the money 2 for the show..three to get ready..whew hurry and sit because my legs are sooooo sore. The crazy thing is I love when I am that sore..does not happen a lot but hey....
 
denisha1 said:
Thanks for posting the link.

OMG my eyes stopped at 300 and 400 lunges..I thought let me refresh the screen to see if the number is correct.

For example:
Thurs: 40 minutes interval run ….plus 400 walking lunges…. plus BBW

Yesterday I ran 4miles outside and on a nature trail. When I finally stopped I thought for the love of mankind. I am not even sure if my legs would allow me to do 400 walking lunges. That is a workout by itself maybe its equivalent to 1/2 mile in my mind not sure.

Has anyone done this? When I think about it I imagine the kind of soreness when you go to the bathroom and you have to sit down and start counting it out because you are so sore..one for the money 2 for the show..three to get ready..whew hurry and sit because my legs are sooooo sore. The crazy thing is I love when I am that sore..does not happen a lot but hey....
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Hello Denisha,

Yes, a week left for this rotation. I did split 200 walking lunges and 200 reverse static lunge with 8 pound or 5 pound dumbbell. You can do the lunges without weight and lunge down as deep as you can. In all honesty I did it. Remember BBW include 16 minutes leg conditionning from Lower body blast. I missed that detail the first 4 weeks. When I added it I felt the burn on quads even more. This 16 minutes leg hit quad so well. My quad have tightened up :D:D:D:D. My knee cap area look really tight so happy :D:D:D
I could not believe my own eyes :eek::eek::eek:This rotation is an absolute No no sense. I actually regret not embarking on it earlier. It is great shock shock for lower body. The first three days are going to feel brutal. you might need some adequate food (anti-inflammatory food). or shake if you prefer. You will be fine after. I did not need any shake straight after the workout. I just had a no carb/protein snack evening and I was good to go the morning.

40 minutes interval run: i sub this with cardio premix from Body max2. I learnt and got all moves properly executed for the first time during this rotation. I am not working out outdoor at the moment.

The doubles do add up and be strong cause you will gain result;););)

Please do let us all know how you are getting on.

Lol this rotation is calling so many of us:D:D:D


All the best Denisha,
 
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nckfitheart2009 said:
The NOTORIOUS Rock bottom Rotation.

Here is the link:
http://cathe.com/forum/f100/feb-2011-rock-bottoms-rotation-281088/
Click to expand...

Nathalie, what did you do about the lack of upper body training in this rotation? I scanned through it and do see some upper body work but not much. I've neglected by legs & glutes lately so need to do something like this but I don't know if I could handle such little upper body, especially shoulders, bis & tris...I'm a bit addicted to working my arms :eek:
 
upper adds on

DixieGirl said:
Nathalie, what did you do about the lack of upper body training in this rotation? I scanned through it and do see some upper body work but not much. I've neglected by legs & glutes lately so need to do something like this but I don't know if I could handle such little upper body, especially shoulders, bis & tris...I'm a bit addicted to working my arms :eek:
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Hello Dixie Girl,

I did add upper segments :pUB (i did get a lot of burn from this one cause it was my first try and also it's intense, I love pyramid concept) and High rep upper segment.

For example week one, wednesday I added PUB

You should be fine for week two as There is STS total and PUB.

You should also be fine during week 3 Bodymax2 i did it entirely and loved it. last segment is lifting weight on stability ball. High step training does sneak up there!!! it's a full body MWT, trust me you will still work your arms. No heavy/moderate load but you will feel it. Cathe added a focus on leg to it:):) Enough said!

Week4 wednesday add PUB or upper body premix from High rep.
Week4 Friday same add whatever you want ;-).

I amended the rotation by making it longer. I could not get all work out i wanted in mainly because of doubles. I do not mind ending up being on 8-9 weeks rotation as long as I get result from it and enjoy it. There was no dread at all ;)

Hope this help,
Enjoy pumping your arm iron girl:;)
 
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Nanbo said:
:p:DYou're "bummed"????? With The Rock BOTTOM rotation??? HAHAHAHAHAHA!!!!;)
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Lol Nancy ;), So funny

The all story started from the fact that Melagras was bummed because of how "the pair of cheeks" looked in a pencil skirt (BTW I love pencil outfit dress and skirts;):p).
Now she is bummed again because of knee pain.

Well everything sound to revolve around the "the pair of cheeks":p;) lol:D
 
Hi there,

If I'm not mistaken, did you not post on OD awhile back about Nia Shanks BBA program? I'm on week 6 of the Beginner Rotation of BBA and believe it or not I'm seeing some nice results in my LB :). I'm doing the program as designed except adding glute bridges and hip thrusts 2x/week. Just to give you a visual, my butt is a J-Lo/Nicki Manaj hybrid lol ;). Did you ever end up doing one of the rotations? I also have a bum right knee, and I'm actually have NO KNEE pain whatsoever despite squatting, lunging, deadlifting some serious heavy weight :eek:. If anything, because I'm not doing very much high impact, my knee seems to be getting so much better. Another thing that I'm doing that is helping tremendously is foam rolling my entire body almost every day.

Sorry if this was not much help if you wanted a recommend for a specific Cathe rotation :eek:. In all honesty, I am so impressed with Nia's program and the results I'm getting for my entire body that I will continue to plug away at her rotations for the long haul :). It's so simplistic yet extremely effective!

HTH! Good luck :cool:
 
mini-natty said:
Hi there,

If I'm not mistaken, did you not post on OD awhile back about Nia Shanks BBA program? I'm on week 6 of the Beginner Rotation of BBA and believe it or not I'm seeing some nice results in my LB :). I'm doing the program as designed except adding glute bridges and hip thrusts 2x/week. Just to give you a visual, my butt is a J-Lo/Nicki Manaj hybrid lol ;). Did you ever end up doing one of the rotations? I also have a bum right knee, and I'm actually have NO KNEE pain whatsoever despite squatting, lunging, deadlifting some serious heavy weight :eek:. If anything, because I'm not doing very much high impact, my knee seems to be getting so much better. Another thing that I'm doing that is helping tremendously is foam rolling my entire body almost every day.

Sorry if this was not much help if you wanted a recommend for a specific Cathe rotation :eek:. In all honesty, I am so impressed with Nia's program and the results I'm getting for my entire body that I will continue to plug away at her rotations for the long haul :). It's so simplistic yet extremely effective!

HTH! Good luck :cool:
Click to expand...
I purchased a Nia Shanks program a while back that was suggested on one of these threads. I don't have it on my computer at work so I couldn't tell you if it has a program focusing on glutes only. I started one of her workouts and was getting results until I was diagnosed with positional vertigo in June and I have been going to physical therapy ever since. My therapist won't allow weights or yoga right now - cardio only. I can't lay on the floor or on a workout bench at all. I get dizzy as hell when I try it.

I'm so out of shape it is not even funny.
 
melagras said:
I purchased a Nia Shanks program a while back that was suggested on one of these threads. I don't have it on my computer at work so I couldn't tell you if it has a program focusing on glutes only. I started one of her workouts and was getting results until I was diagnosed with positional vertigo in June and I have been going to physical therapy ever since. My therapist won't allow weights or yoga right now - cardio only. I can't lay on the floor or on a workout bench at all. I get dizzy as hell when I try it.

I'm so out of shape it is not even funny.
Click to expand...

To melagras,

I am so sorry to hear about your health issue If I had known I would not have recommended the rotation. IMO you need to fully focus on your PT advises to get better. Getting your health back on track is more important than any pencil skirt.

There is no point of rushing as it will slow the healing process.

All the best,

The rotation will still be there when you get better
 
nckfitheart2009 said:
There is no point of rushing as it will slow the healing process.

All the best,

The rotation will still be there when you get better
Click to expand...

I figured that out three days into it. The only cardio I can handle right now is kickboxing, Hip Hop Abs, Rockin Body and any of Cathe's step workouts. Anything more intense than that wears me out.
 
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