How do you rotate S&H???

[candice]

Hi,

I like to do each body part 2x per week, and shoot for cardio 4x per week. With PS, which I have been doing for 3 weeks, this means that sometimes I have to double-up, and do a PS workout and a cardio on the same day. This is ok because the upper body PS's are about a half hour each so you can add cardio and still get it all done in an hour. But I looked at S&H on the website(I don't have that series yet) and it looks like each one is an hour. I only have an hour each day (at 5:00 am!) to work out so I couldn't double-up with S&H. Is is suggested to maybe only do each body part once per week with S&H? What are you S&H'ers doing? I'd like to try this series, it looks good, but I don't know if I'll be able to fit it in.

thanks!
Candice

PS My goals are to become more defined (have pretty good upper body definition already) and lose 5-6 pounds by June.

 

[Kath]

Yes, I only do each body part once a week with s&h. It works for me, and I don't build muscle easily.

 

[Marnie]

Hi Candice, I do S/H on M-W-F with cardio (running) on T-TH-S-S and sometimes one other day during the week which falls out on a s/h day. I do the whole hour-long tape. I workout at 6:00 am and it's been working for me


marnie

 

[Debra]

Check the recent discussion. Looks like a lot of different approaches to S&H.

 

[Terri1222]

Candice:
For me, I do S&H one body part per week but then I also add in Power Hour at the end of each week. So for instance, my workouts during an S&H rotation look like this:

Monday: S&H Chest/Back
Tuesday: Cardio
Wednesday: S&H Biceps/Triceps
Thursday: S&H Legs/Shoulders
Friday: Long cardio session (I don't have to work that day)
Saturday: Power Hour
Sunday: REST!!!

I don't get in as much cardio but my rotation with S&H is only about 3-4 weeks. After that I usually do a different rotation incorporating more cardio.

You gotta find what works for you!

Terri

 

[Gibbee]

I rotate like this (for the most part):

Pure Strength - 1x each per week for 3-4 weeks + 1x Power Hour (I get my cardio at taekwondo in the evenings)
Slow & Heavy - 1x each per week for 2 weeks
Power Hour - 3x a week for 1-2 weeks

Start over.

I like to mix them up to keep from getting bored. I get my cardio at taekwondo class in the evenings and I, like you rise very early (4:45) to workout 1 hour (no more - I can't afford to be late to work) then rush through the morning routine to get my kid to school and then myself to work. I find that when I do Slow & Heavy 1 time a week (say, Mon. Wed. Fri.), it is ideal for me and I see great changes and muscular development. That way the other two mornings during the work week I can do cardio or pilates - just something different. Hope that helps you somewhat. I think Cathe says to change up S&H after 3 weeks, but that seems so long after a 2 week bout that I change up then. I like to follow it with a week or two of Power Hour - keep that core strength going strong (and re-build endurance)!