How to build a rotation

[betterallthetime]

I would like to try build my own rotation for May. My goals are to burn calories and build strength, while protecting my lower back. Are there guidelines for building one? How many days of cardio, strength, circuit should there be? I would say I am a solid intermediate at this point. I would plan to add so extra cardio on weight days to burn so extra calories. Any suggestions would be appreciated.

Nancy

 

[112toGuru]

Hi Nancy,

This is the single most informative link I can give you on how to organize a rotation. After the initial specific workouts there is an excellent generic breakdown of each week. There are others who will tell you how, but this illustrates it better, I think. I'll post the generic portion below, credit Fitnessfreak366 for all.

Here's the link to the entire post:
http://www.thecathenation.com/forum/showthread.php?t=236312

Here is a generic breakdown in case you don't have a certain workout for a certain day:

WEEK 1
Day 1: Circuit workout
Day 2: A basic step workout (no longer than 40 minutes)
Day 3: Total Body workout
Day 4: Rest
Day 5: half hour cardio and abs
Day 6: Total body workout
Day 7: Basic step workout (no longer than 40 minutes)

WEEK 2
Day 1: Rest
Day 2: Total Body workout
Day 3: 45 minutes of cardio
Day 4: Circuit workout
Day 5: Rest
Day 6: 50 minutes cardio
Day 7: Total Body workout

WEEK 3
Day 1: 45 minutes cardio
Day 2: Rest
Day 3: Total Body workout
Day 4: 45 minutes cardio
Day 5: 50-60 minutes cardio
Day 6: Rest
Day 7: Total Body workout

WEEK 4
Day 1: Circuit workout (45 minutes)
Day 2: 50-60 minutes of cardio
Day 3: Rest
Day 4: Total Body workout
Day 5: 45 minutes of cardio
Day 6: Circuit workout
Day 7: Rest

WEEK 5
Day 1: Circuit workout - at least an hour
Day 2: 60 minutes of kickboxing (cardio)
Day 3: Total Body & abs
Day 4: Rest
Day 5: Total Body & abs
Day 6: 30-40 minutes cardio
Day 7: 60 minutes Cardio

WEEK 6:

Day 1: Circuit workout - at least an hour
Day 2: 30-40 minutes cardio
Day 3: Rest
Day 4: Circuit workout
Day 5: 60 minutes Cardio
Day 6: 45 minutes upper body workout
Day 7: 45 minutes lower body workout

WEEK 7
Day 1: Rest
Day 2: Chest workout & 30 minutes cardio
Day 3: Triceps workout & 30 minutes cardio
Day 4: Back workout & 30 minutes cardio
Day 5: Leg workout (an hour)
Day 6: Biceps workout & 30 minutes cardio
Day 7: Shoulder workout & 30 minutes cardio

WEEK 8
Day 1: Rest
Day 2: Chest & Triceps workout & 30 min. cardio
Day 3: Back & abs workout & 30 min. cardio
Day 4: Leg workout
Day 5: Biceps & Abs workout & 30 min. cardio
Day 6: Shoulders & 30 min. cardio
Day 7: Rest

WEEK 9
Day 1: 45 minutes to an hour of cardio
Day 2: Upper body workout
Day 3: Low Impact cardio (60 minutes)
Day 4: Lower body workout
Day 5: Rest
Day 6: 60 minutes cardio
Day 7: 45-60 minutes HIIT training

WEEK 10
Day 1: 60 minutes cardio
Day 2: Chest, Shoulder & Tri workout
Day 3: 60 minute HIIT workout
Day 4: Back, Bi's and Abs workout
Day 5: Rest
Day 6: Leg & abs workout
Day 7: 45 minutes cardio

WEEK 11
Day 1: Chest & Triceps workout
Day 2: 60 minutes cardio
Day 3: Back, Shoulders & Biceps workout & abs
Day 4: Rest
Day 5: Leg workout & abs
Day 6: 60 minutes HIIT workout
Day 7: 60 minutes cardio

WEEK 12
Day 1: Chest & Back workout & abs
Day 2: 60 minutes cardio
Day 3: Rest
Day 4: Biceps & Triceps workout
Day 5: 60 minutes HIIT workout
Day 6: Legs & Shoulders workout
Day 7: 60 minutes cardio

Work at your level, with your goals in mind! Go for it!

For types of workout, this link has most http://www.thecathenation.com/forum/showthread.php?t=185761, just ask if you're unsure, or look at the descriptions in Shop Cathe.

That's really the thing I liked most about Cathe workouts, not only are they great, but by coming to the forums you can find out how to use them. You can just do workouts but I get the best results with rotations so far!

Linda