How to adapt LIS rotation for a 3x/wk exerciser?

[Bettypcw]

Cathe, help! How to adapt LIS rotation for a 3x/wk exerciser?

Hi Cathe!

I also posted this in the rotations forum, but I'm wondering if you could help me.

I work out 3x a week, instead of the 6 days your LIS rotation indicates. Should I simply extend the month's rotation into 3 months? This doesn't appear logistically easy to do in WM, but I believe this rotation also needs to be tweaked to maximize each week's calorie burn for me.

Thanks! And thanks for all you do and are!

Betty

 

[kariev]

Not Cathe but wanted to try and help you since you haven't gotten any responses. How long can you workout on those 3 days? If you have 2hours then you could easily double up on workouts. If just an hour, I would make sure that each week you do one or two of the metabolic workouts from this series (afterburn, cardio supersets, athletic training) to get in a good calorie burn.

 

[Bettypcw]

Thanks for your thoughtful reply, Kariev! Some days I can go longer than an hour. I was thinking when there are weeks when yoga is called for as one of the three workouts, I could double up or sub then.

Betty

 

[mini-natty]

Hi Betty,

If I could only do 3 LIS workouts/week, I would do something like this:

1) total body weight training (premix from Total Body Tri-Sets, Turbo Barre in it's entirety). Alternating each week or every other week.

2) circuit (AT, S&G) w/toning sections.

3) cardio (AB, CSS, LIC).

Each week I would get in a strength workout, circuit and cardio.

HTH! Good luck!

Natasha

 

[kariev]

I totally agree with Natasha! Thats a great rotation.