I need help with a routine for Cathe & Power Yoga

[gdkarma74]

Hello everyone,

I have been struggling to find a routine that combines the 2+ 100 minute power vinyasa yoga sessions that I do per week with my Cathe workouts. I need to focus on losing about 5lbs and toning my lower body which bulks up easily. I do power yoga sessions on Monday and either Wednesday or Friday (rarely both). I workout at night and these yoga classes are during my workout time at night which I can allocate about 90 minutes per day to. The thing is that power yoga is upper body intensive focused on the chest and triceps. I don't know if it can count in place of weight training, but it feels like it could...meaning to say I never do upper body the day after a yoga session because it's too much.

My Cathe library currently consists of all the dvd's in the hardcore series, the intensity series, and the body blast series. I don't currently own any of the older ones or CTX, I do have my sights on the combo dvd with the original IMAX on it...once my Visa cards stops smoking from buying the ones I already have!

I enjoy kickboxing and leg floor work a lot. I would like to try to do at least one interval step workout per week and one or two kickboxing workouts per week. I am luke warm about circuit workouts, but I think I am just struggling to work them in. Also my knees tend to ache with too much step sessions in a week.

Here was my latest thought for a routine (90 min each day):
Mon - power yoga
Tue - kickbox, plyo, or step & lower body standing
Wed - power yoga
Thu - kickbox & lower body floorwork
Fri - yoga or off
Sat - interval step & upper body w/focus on back & bi's
Sun - circuit & either a lower body or total body strength session

Does anyone have any suggestions??
Thanks!
April (gdkarma74)

 

[jazz]

I don't have a rotation for you but this is what I do:

I take two yoga classes a week. They aren't Power yoga but they are vinyasa mix/level with an Ashtanga feel, so they are vigorous. I count them as a total body and flexibility workout. Sometimes I count them as a light aerobic, especially if we do mostly Ashtanga.

I think the yoga workouts definately add definition to the muscles and strengthen the core and back muscles, but I still do traditional weights.

During the week, I don't count them as an upper body workout but, rather, a bonus upper body workout without weights. I'm currently blasting my upper body so I try during the week to fit in 3 upper body workouts, at least one lower body workout and as for abs - at least 2 or 3 times. I consider the yoga an ab workout.

I try to fit in as many cardio sessions as possible.

Lately I am doing a.m. workouts M- F -before work and then, on the non yoga days, if time - I'll do another workout - strength if I got in cardio in the a.m or visa versa. In the a.m. I try to hit what I need the most, incase I can't fit in another workout.

On the weekends, when I have more time. I do longer workouts - cardio, a cardio and weights, a circuit workout etc.

I add in my home yoga practice as I can. I'll either add a short practice as a stretch at the end of a session, or if I have time, add in a longer session. I will sneak in restorative poses as needed.

I take rest days as needed -I try to fit in one a week depending on how my schedule will workout.

I don't know if I helped you, but I do know how hard it is to try to fit it all in.

Wouldn't it be great if Cathe filmed a power yoga combo aerobics and light weight workout?

 

[gdkarma74]

Jazz,

Thank you so much for your reply! I do the same AM/PM type of workout split that you have. Kind of depends on when I get out of bed and how much time that leaves me to get to work, and the PM depends on how long my day was and the energy level I have left - so sticking to a routine is tough. I map them out a million times on paper but never seem to truly stick to it.

I am never really sure how to count yoga as it varies by practice. When I go to the studio for a power vinyasa class it can be a total body (mostly core and upper), or more upper body depending on what the instructor does. I found that yoga doesn't do a lot for my legs so following power yoga days with cardio and legs usually works out. I have some trouble following yoga days with upper body, I think it's too much. I have the same problem if I try to put a circuit and upper body workout back-to-back.

I am really into split set strength with separate cardio. I never know where to work in total body strength and circuit workouts because the yoga is where I imagine those workouts would be in my routine. Maybe someday I will figure it out!

Thanks again - and it would be awesome if Cathe did a fusion yoga workout of some kind!

April

 

[RWattier]

Hi - I just noticed this post.....I am drastically changing my rotation for the next 6 weeks and thought I could help out. My body needs a major change - I have been doing traditional weight training for a LONG LONG time and my yoga practice has gone by the wayside. Here is what I have started.......

M-F 6AM: Yoga for one hour mixing them up and doing Bryan Kest 2X for sure - his Strength DVD really works/tones/and strengthens my whole body - and its HARD!

Using the following dvds for yoga mixing them up
Bryan Kest Energize/Tone/Strengthen**
Rodney Yee Power Yoga
Baron Baptiste 1,2,3

M-T-W-TH - cardio of choice for up to one hour but at least 30 mins
(KPC/Imax's/Kick Max/Running - I have been running alot lately bc its been so nice outside)

Friday is yoga only
Saturday is circuit day - Cathe circuit of choice
Sunday is a long long walk or run and core max - depends on what I feel up to, but duration is the key on Sunday

I am taking out traditional weights for awhile - my body needs a change. I am also trying to get into the habit of doing yoga daily during the week to start out my AM - then I can always add back in Cathe rotations in the evening. Yoga is so beneficial in so many ways.....I need it in my life, but I don't want it to completely replace all my workouts. I will post my results in another few weeks.....

 

[RWattier]

BTW - I work from 8:30AM until sometimes 7PM and start my cardio at 7:30PM - done by 8:30PM with the cardio workout - and its a quick snack - do some laundry, play with dog or take her on a quick walk and shower and bed....I try to be in bed by 10Pm or I don't have enough energy to do it again the next day.......my work week is pretty routine.......

So I am doing yoga in the morning and cardio in the PM.......with all the running and kickbox I am doing, my legs seem to get a good enough workout, but we will see.......