How do you make your own rotation???

[helene1]

I looked at Cathe's rotations and don't have all her DVDs yet.

Would like to make my own with my DVDs.

My goal is to loose 10 pounds and have some definition.

Can you make me a rotation with the following:

Imax 2
Power Max
Step Fit
Step Works
Step Blast

Power Hour
MIS
Body Max
Cardio&Weights
PS Legs
PS Triceps
PS Bicept
Step, jump & Pump

Thanks:*

 

[jillybean]

Rotation #1
Sat. Imax II
Sun. MIS
Mon. Step Fit
Tue. MIS
Wed. 45 min. of of cardio other than step (kickbox, jogging, swimming)
Thu. Power Hour
Fri. REST

Rotation #2
Sat. Pure Strength Legs and Abs
Sun. Cardio and Weights
Mon. Step Blast/Step, Jump, & Pump cardio circuit premix (60 min)
Tue. Pure Strength Chest, Shoulders and Triceps
Wed. Body Max warm up, step, power circuit, and abs only (no upper body)
Thu. Pure Strength Back, Biceps, and abs
Fri. REST

I would do this for 8 weeks. I suggest doing 4 weeks of rotation #1, followed by 4 weeks of rotation #2. However, if you get bored, do rotation #1 weeks 1,3,5, and 7 and rotation #2 weeks 2,4,6, and 8. Since all of your cardio DVDs seem to be step, you might want to think about purchasing a kickbox workout, or doing some biking or walking or swimming to crosstrain a bit.

 

[wendyloo]

For weight loss and muscle definition, I would start out trying 4 weeks of the following combination: 4 cardio sessions per week, ranging from 40-60 minutes each, and 2-3 strength/endurance workouts per week. You can kill two birds with one stone by having one of those cardio sessions include weight work (i.e. a cardio/weights circuit), which will also take care of one of your strength sessions.
A sample week:
Day one: Total Body Strength (include core/abs)
Day two: 40-60 minute cardio
Day three: Circuit (include core/abs)
Day four: rest
Day five: 40-60 minute interval cardio
Day Six: Total Body Strength (include core/abs)
Day Seven: 40-60 minute cardio

You can move that rest day around to suit you. Make sure you have enough time inbetween strength training sessions (at least one day, and more if you are really sore).

Plugging in some of your videos, you could do something like this:
Day one: Power Hour
Day two: Step Works
Day three: Cardio and Weights
Day four: rest
Day five: Imax2
Day six: MIS
Day seven: Power Max

Remember to modify to suit your needs! Four weeks may not be enough time doing this to see results, so if you like how it feels, just keep going with it. If four weeks is too long doing the same things over and over, you can either plug different videos in (really you can do this before 4 weeks if you get bored easily like I do!), or you can switch to a different rotation. You have a good selection of videos, and could also do something like this:

(This rotation only has 3 cardio days, but since you are using HEAVIER weights and focusing on strength gains, I feel that you can do slightly less cardio.)
Day one: 30 min cardio + two body parts
Day two: 45 min cardio + core
Day three: three body parts
Day four: legs and core
Day five: 40-60 min cardio
Day six: rest
Day seven: total body

Plug in:
Day one: 30 min. of SJP cardio + PSBB
Day two: Step Fit + C&W core only
Day three: PS CST
Day four: PSLA
Day five: Step Blast
Day six: rest
Day seven: Power Hour

Not sure--I think you have the DVD versions of these workouts. If so, you can mix things up a lot!

Hope this helps,
Wendy

 

[helene1]

Thanks a lot, I can't wait to try a rotation. So far I just put a DVD in and do it. I think I will see better results with a rotation.

Looking at the DVD I have right now, do you think I should buy other DVDs from Cathe that would complement my collection? If so, what is your recommandations?

Thanks again.

 

[emy]

I love the new Legs & Glutes and Kick, Punch, & Crunch DVD. I'm not even a huge kickboxing fan, but the workout is pretty intense in my opinion. And Legs & Glutes is fun and tough at the same time - with some new exercises Cathe has never done.

Also, consider Boot Camp and Muscle Endurance DVD to compliment your weightloss and increased definition goal.