Index of Cathe Rotations April 2003 - June 2010 (Updated with working links) SNM can you please make this sticky!!

bayerngirl

bayerngirl

Cathlete
All the old links didn't work anymore. I updated Cathe's rotations from 2003 -2010 with new links. All the links should work again. I hope I hope SNM will make these sticky!!!

April ’03 – Muscle Endurance

April Rotation/Muscle Endurance

Hi Everyone! Each month will feature a different type of rotation. This April rotation focuses on increasing and maintaining muscle endurance. MUSCLE ENDURANCE Week 1: Mon: Leaner Legs Tues: CTX Upper Body Wed: Cardio of choice Thurs: off Fri: Leaner Legs Sat: Cardio of choice...
cathe.com

May ’03 – Variety Training

May Fitness Rotation

This month's rotation will focus on Variety Training. You will experience various cardio training workouts as well as incorporate the concept of muscle confusion. The benefits of Variety Training is that it distributes the training load throughout the body, thereby helping to prevent overuse...
cathe.com

June ’03 – Muscle Strength

June Rotation

Hi Everyone! This months rotation will focus on Muscular Strength. It features working one to two body parts per day along with cardio training. This rotation is designed promote the development of lean muscle mass as well as burn extra body fat. Please remember to include a 5 minute warm up...
cathe.com

July ’03 - Fat Loss and Definition

FAT LOSS and DEFINITION Rotation

Hi Everyone! I must apologize for getting this rotation out so late. A couple of you have asked if it would be possible to get the rotations out a day or two before the month starts and I will work very hard on trying to make that happen:) The July Rotation focuses on fat loss and...
cathe.com

Aug ’03 – High Intensity/Low Intensity

August Rotation

Hi Everyone! Oh my, is it August 1st already? Sorry for this late post. This months rotation will focus boosting your metabolism with high intensity/low intensity training. You will push very hard one week and shock your metabolism. Then you will train a little lighter the following week as...
cathe.com

Sept ’03 – High Intensity Cardio & Muscle Endurance

September Rotation

Hi Everyone! Ahhhh, we have just finished editing the last of the Body Blast videos this afternoon and now I am ready to get working on September's rotation so that you will have it a day or so beforehand. This month will focus on high intensity cardio training and muscle endurance weight...
cathe.com

Oct ’03 – 4 day Split

OCTOBER ROTATION...4 day split

In this rotation you will do a 4 day split routine. One day will be chest, triceps and shoulders. One day will be standing leg exercises and core/ab work. One day will be back and biceps. And finally, one day will be floorwork leg exercises and core/ab work. This rotation will provide...
cathe.com

Nov ’03 – All Circuits

November Rotation/ All Circuits

Hi Everyone! The next two months are loaded with temptation to put off exercise. While there will be times where it can't be helped, please try your best to stay committed. This month’s rotation will focus on all kinds of circuits. Both pre-made and homemade circuits. This will keep your...
cathe.com

Dec ’03 – Body Blast Series

December Rotation: Body Blast Series

Hi Everyone! Now that you have had some time to learn the new choreography and get familiar with the Body Blast Series, here is a rotation to enjoy. Each week will get a little more mix and matched. Week One: A basic order that flows well Mon: Step, Jump and Pump (SJP) Tues: Kick...
cathe.com

Jan ’04 – New Years Resolution

Nwe Years Resolution Rotation/January

Hi Everyone! I hope you all had a wonderful holiday season. With the new year right around the corner, what better time than now to make a commitment to get back on track and work off our holiday pounds. The rotation for the next four weeks will certainly rev your metabolism and help to burn...
cathe.com

Feb ’04 – Cardio & Weights

Febuary Rotation/Cardio and Weights

Hi Everyone! This months rotation will will focus on workouts that combine cardio and weights together in the same workouts (except for just a few workouts). Two weeks will feature existing workouts and two weeks will be a little more "homemade". Have Fun! WEEK ONE: (Feel free to add in...
cathe.com

March ’04 – None posted

Apr ’04 – Power & Strength

APRIL ROTATION

This April there will be no rotation......APRIL FOOLS:P I had to do the "April fools" thing at least one time today, ha! This month's rotation focuses on Power and Strength. Enjoy! Week One: Mon…….IMAX 2 Tues……Slow and Heavy Chest and Back Wed……MIC Thurs….Slow and Heavy Bicep...
cathe.com

May ’04 – Jump, Pump & Stretch

MAY ROTATION/ Jump, Pump, & Stretch

Hi Everyone! This months rotation will focus on cardio conditioning, muscular strength, endurance, and flexibility training. This rotation will improve your overall health and well being. You can expect to strengthen your heart, strengthen your muscles, improve your posture, increase bone...
cathe.com

Jun ’04 – Double Header Beg/Int & Adv for New Series

June Rotation: Double Header

Hi Everyone! Sorry that I am having to post this so late. This month's rotation will feature a double header: A beg/int rotation and an advanced rotation. They will both incorporate the new workouts. Enjoy! BEGINNER/INTERMEDIATE ROTATION: WEEK ONE: Mon: Basic Step Tues: Upper...
cathe.com

Jul ’04 – High Intensity

July Rotation/ High Intensity

Hi Everyone! In celebration of the upcoming Hardcore series, let’s focus this months rotation on High Intensity. You can expect to increase your aerobic capacity, bone density, muscular and physical endurance. Keep in mind this is an advanced rotation and should only be done if you are...
cathe.com

Aug ’04 – Body Fat & Legs/Glutes

August Rotation

The August rotation will focus on burning body fat and shaping the legs and glutes. Of course in the process we cannot ignore the upper body and core so a couple of workouts will be included to keep those muscles inspired as well. Enjoy! WEEK ONE: Mon….Legs and Glutes then run 20 minutes...
cathe.com

Sep ’04 – Fitness Conditioning

Sept Rotation

Sept Rotation: Fitness Conditioning Hi Everyone! With summer coming to an end and most vacations behind us, many of us are looking to get back on a steady track of working out. Consistency and subtle changes to your existing workouts are what bring about continuous fitness results. The...
cathe.com

Oct’04 – None Posted

Nov '04 4day split w/ cardio

November Rotation

Hi Everyone! I'm posting the November rotation early since we will be busy filming for the next couple of weeks:-). This rotation will be a 4 day split and supplemented with cardio. This split will allow you to train hard each day since you will work opposing muscle groups with every lift...
cathe.com

Dec’04 – None posted

Jan '05 New Years Resolution Weight Loss

JANUARY ROTATION

Happy New Year! Time to start our New Years Resolutions which almost always includes losing the aproximate 5 pound holiday gain...or more, yikes! I'm keeping this months rotation full of change. A good combination of heavy cardio and muscle endurance workouts to keep you jumping, pumping...
cathe.com

Feb '05 Cardio Blast

FEBRUARY ROTATION: Cardio Blast

Hi Everyone! January and February are the months dedicated to getting off the holiday pounds. Cardio Blast is a weight loss rotation and picks up where January left off. You will see some similarities but in a different order with some different workouts to keep you inspired. These workouts...
cathe.com

Mar '05 Hardcore Series Celebration

March Rotation/Hardcore Series Celebration

Hi Everyone! By now you have all had a week or two to play around with your Hardcore Series Workouts. Since this series easily lends itself to different types of programs, I have decided to post three different rotations. I'm hoping that there will be something for everyone to "enjoy" by...
cathe.com

April '05 Building Strength

APRIL ROTATION: Building Strength

Hi Everyone! This months rotation will focus on building strength using mostly the Hardcore DVD's. The strength order and selection will remain the same while the core, cardio, and stretch will vary slightly from week to week. Fit Tips: One a daily basis...Increase your protein a little...
cathe.com

May '05 One Body Part per Day

May Rotation: One Body Part Per Day

Hi Everyone! This month's rotation will focus one working one body part per day. A different segment of Core Max will be added to the end of a body part three times per week. This rotation will help build strength and shape and define muscle. Do the following exercises for 3 sets of 12...
cathe.com

June '05 Cardio, Strength, Endurance & Flexibility

June Rotation

Hi Everybody! This month we will work on total fitness with cardio, strength, endurance and flexibility. The first two weeks will focus on strength, flexibility, and cardio while the second two weeks will focus on muscle endurance, flexibility, and cardio. This rotation will burn fat...
cathe.com

July '05 Weekly Total Body/Summer Express

July Rotation

Hi Everyone! July and August are heavy vacation months and therefore it becomes quite difficult to devote a lot of time to our fitness workouts. Therefore this month I have made weekly, total body, express workouts to keep you fit while continue to enjoy all your summer festivities. WEEK...
cathe.com

Aug '05 Bootcamp

August 05' Rotation: Boot Camp

TEN-HUT Everyone! Time to get tough this month so double knot your laces and get on your game face....we got work to do....and you are gonna work}( :7 Get ready to break through your plateau!!! PLEASE NOTE: I made an edit on Week Four. So if you printed or copied this rotation before 9:15...
cathe.com

Sep '05 Butts & Guts

Sept Rotation: Butts & Guts

Hi Everyone: This rotation will focus on burning fat and calories while putting special emphasis on shaping and conditioning the "butt and gut" muscles. WEEK ONE: Monday: Step Works Tues: Body Max Wed: Leaner Legs Thurs: CTX: Step and Intervals Plus Coremax Segment One Fri: 40 minute...
cathe.com

Oct '05 Upper Body Bliss

October Rotation: Upper Body Bliss

Hi Everyone! This rotation is designed for those who are looking to really see some improved definition in their arms while burning body fat and maintaining leg endurance/strength. WEEK ONE: Mon: Gym Style Back/Biceps and Shoulders Tues: Imax 3 Wed: GS Chest and Triceps/ any segment of...
cathe.com

Nov '05 Fat Burning Focus

NOVEMBER ROTATION: FAT BURNING FOCUS

Hi Everyone! This month we will focus on burning off excess body fat. Starting today through January 1st we are going to be constantly tempted by special holiday meals and desserts. Of course it is absolutely normal to join in the feast-ivities and experience some of the "good stuff"...
cathe.com

Dec '05 Timesavers

December Rotation -Timesavers

Hi Everyone! The month of December is a crazy time of year loaded with all kinds of shopping, decorating, baking, and social demands, just to list a few. As much as we love our workouts, they usually get put on the back burner this month. Rather than give them up all together on a given...
cathe.com
 
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Jan '06 Lets Work! (90 minute workouts, heavy cardio)

January Rotation: Let's Work

Hi Everyone! It's time to dig in and work off those holiday pounds we have gained (if you haven't you are too good :) ) This month expect to work hard, sweat hard, and get great results! Needed: * One 20 oz bottle of water per every 60 minutes of exercise (in addition to your daily...
cathe.com

February 06' Rotation: Keep It Going

February 06' Rotation: Keep It Going

Hi Everyone! Let's keep on our fit and healthy track this month and continue to work hard on burning calories, building and maintaining lean muscle mass, and increasing our aerobic capacity. To shock our system this month we will have one very long and steady cardio workout per week and one...
cathe.com

March '06 Rotation: Strong like bull

March Rotation: Strong like bull :-)

Hi Everyone! This month focuses on developing strong lean muscle mass to produce great strength and definition, rev up our metabolism to burn fat and more total calories, and improve bone density...all great stuff! But remember to eat healthy and super clean if you want to see more definition...
cathe.com

March 2006 Official Cathe Beginner Rotation

Official Cathe Beginner Rotation

If you are new to working out with me and are fairly new to fitness, I suggest you use the following DVD's along with this posted 3 month fitness program to prepare you for my more advanced workouts. These workouts are Basic Step and Body Fusion (both on one DVD), Low Impact Step and...
cathe.com

Official Cathe Beginner Rotation

If you are new to working out with me and are fairly new to fitness, I suggest you use the following DVD's along with this posted 3 month fitness program to prepare you for my more advanced workouts. These workouts are Basic Step and Body Fusion (both on one DVD), Low Impact Step and...
cathe.com

April '06 Lower Body Bonanza

April 06 Lower Body Bonanza

Hi Everyone! This rotation is designed to improve lower body strength and definition by working hard with heavier weight for two weeks and then switching to lighter weights for two weeks. This approach allows the heavily worked legs to actively recover in a less taxing way while continuing to...
cathe.com

May '06 5 Day Split

May 06 Rotation... 5 day split

Hi Everyone! This month consists of doing a 5 day split. We will do legs twice each week. The second leg workout is about 35 minutes and will hit hamstrings, glutes, and calves more exclusively. This rotation will keep you strong, fit, and lean. Remember to eat clean too for best overall...
cathe.com

June '06 Rock Bottoms Rotation

June 06 Rock Bottoms Rotation

Hi Everyone! Being that summer swimsuit season is right around the corner, I thought we would all enjoy a ROCK BOTTOMS rotation to really sculpt the derriere muscles. Keep in mind that getting rid of the "overhang" at the base of the glutes is not only hard work but requires a SUPER CLEAN...
cathe.com

July '06 Keeping Summer Fit (w/ Butt Blaster Bonus)

July 06 "Keeping Summer Fit"

Hi Everybody! Now that summer is officially underway let's do a rotation that keeps us summer fit. Take advantage of the fresh seasonal fruits and veggies as well as the opportunity to fire up the grill in an attempt to eat as clean as possible. Have Fun! The following mini workout will be...
cathe.com

August '06 Primarily Muscular Endurance

August 06 Primarily Muscular Endurance

Hi Everyone! I hope you are enjoying your summer. This month focuses primarily on muscular endurance. I have included a Boot Camp Bonus (detailed below) to add some "shock value" to your monthly rotation. Enjoy the rotation as it is sure to keep you in tip top shape with plenty of stamina...
cathe.com

September '06 Rotation - Standard Rotation (primarily muscle endurance and cardio)

Sept 06 Rotation

Hi Everyone! We have been in the throws of filming and editing this month and I have not had time to come up with a bonus twist for this rotation. This month I will unfortunately have to give a standard rotation without any additional challenges. Sorry about that. Overall, this rotation is...
cathe.com

October '06- Strength Gains

October 06 Rotation

Hi Everyone! This month will focus on strength gains. I know it will be very hard to eat clean with Halloween candy circulating pretty much everywhere we turn. So on the days that you cheat a little more than you should have…here is a little “reward” for your taste buds, (insert Halloween...
cathe.com

November '06- Shock Your Body!

NOV 06' Rotation...Shock Your Body

Hi Everyone! This month's rotation will focus on shocking your body with the new workouts. There are two rotations here. The 4 week plan and the 5 week plan. The 5 week plan is for those who prefer longer recovery between their workouts or who are especially sore after week one. Also, if...
cathe.com

December '06- Fat Loss and Strength Building

DECEMBER 06' Rotation

Hi Everyone! This month we will focus on building strength as well as fat loss with a combination of the gym style workouts and premixes from the latest 4 pack release. Most workouts are about an hour or less. Happy Holiday Reminder: This is a month full of holiday cheer. :) :9 :7...
cathe.com

January '07- New Year Rotation

January 2007 Rotation

Happy New Year Everyone (insert the sounds of party noise makers, the clanging of lids from pots and pans, and a glass held high for a toast)...I wish you all a very healthy and promising New Year. I'm sure most of us have gained a few extra pounds this last month and are eager to burn it...
cathe.com

February '07- Cardio/Muscle Endurance

February 07 Cardio/Muscle Endurance

Hi All! This month we will work on getting/keeping our fitness levels high through cardiovascular endurance as well as muscular endurance. You can expect to see nice lean shape and definition in your body with these high rep/circuit/endurance workouts. Work hard, eat/sleep well, and have fun...
cathe.com

March 07' Intermediate Rotation

March 07' Intermediate Rotation

Hi Everyone! Thank you for bringing it to my attention that we are in need of an intermediate rotation. The following four week rotation is the perfect rotation to do if: 1) You have just finished the beginners program and are looking for the next step up. 2) You are an intermediate...
cathe.com

April '07- Intense Cardio/Heavy Lifting/Clean Eating

April 07 Rotation

Hi Everyone! This months rotation will focus on eating high fat foods and working hard at being lazy......APRIL FOOLS :P All kidding aside, get ready to work hard!!!! Intense cardio, heavy weight lifting, and clean eating are the ingredients for this month's rotation. Be consistent to...
cathe.com

May '07- All PreMixes!!!

May 07' Rotation

Hi All! This month I am designing a rotation using ALL PREMIXES from various titles. It will focus on fat loss, muscle endurance and cardio conditioning. Have Fun! WEEK ONE Mon: Drill Max "Cardio & All Upper Body" Premix (60 Min) Tues: Kick Max "Low Impact Kickbox" Premix (58...
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June '07- Strong Lean Muscle and Cardio Rev!!!

June 07 Rotation

Hi Everyone! I hope you had fun discovering all those premixes last month. This month we will do a focused strength program. While some muscle endurance workouts will be included for muscle "touch up", the focus will be on strength. You can expect to get stronger, enhance lean muscle mass...
cathe.com

July '07- Timesaver Workouts

July 07 Rotation

Hi Everyone! I hope you are enjoying your summer. This month is usually the hardest month of the summer to keep on a regimented exercise program due to many scheduled vacations and holiday picnic celebrations. For this reason we will focus on timesaver workouts to maintain our fitness level...
cathe.com

August 07' Lower Body Solution

August 07' Lower Body Solution

Hi Everyone! This month we will focus on sculpting the lower body extra hard while still keeping our overall body healthy and fit. If you go on vacation, you can always do walking lunges on the beach, hike in the mountains, water ski in the bay, bike ride in the sunset, or take a walk or jog...
cathe.com

September 07' Circuit City

September 07' Circuit City

Hi Everyone! This month is all about cardio/weight circuits. It is a light to moderate weight, higher rep rotation, which will continue to shape and define the muscles while burning body fat. Eat well and train hard and you will see a nice change in your physique occuring by months end...
cathe.com

Oct 07' Back to Heavy

Oct 07' Back to Heavy

Hi Everyone! Okay, now that we have had some nice time away from heavy training our muscles will respond well to training heavy again. Wait until you see how much you have improved since your last heavy session. As always eat well, drink well, sleep well…..if not your muscles can tell...
cathe.com

Nov 07 ....4 Day Split

Nov 07 ....4 Day Split

Hi Everyone! I hope you enjoyed getting familiar with the new 4 Day Split workouts. The following rotation will help you get excellent results with them. You can expect to develop nice lean muscle mass, muscular strength, muscle contour, as well as burn body fat, calories, and of course...
cathe.com

DEC 07' Rotation (60 minute or less)

DEC 07' Rotation

Hi Everyone! The month of December is always one with more focus on holidays, parties, and shopping then our workouts. If we can squeeze our workouts in, we're happy, but lets face it, most of this month they are put on the back burner. Fortunately January kicks in with New Years Resolutions...
cathe.com

Jan 08 rotation

Jan 08 rotation

Happy New Year Everyone! Ok, no more excuses...party time is over and if you are like the majority of us, you have between 3 to 7 pounds to work off. Lets get busy}( WEEK ONE: Monday....IMAX 2 Tues....Bootcamp Wed.....Cardio Kicks Thurs.....Step Jump and Pump Fri....Imax 3...
cathe.com

Feb 08' Rotation (cardio/weight rotation that celebrates the "max" workouts)

Feb 08' Rotation

Hi Everyone! The following rotation is a cardio/weight rotation that celebrates the "max" workouts. Feel free to do your cardio workouts first, then a day off, and then your solid weight workouts (as shown) or vice versa (weights first/day off/cardio workouts). The end results are the same...
cathe.com

March 08 Rotation (burning fat and calories, conditioning the heart, and developing muscle strength and endurance)

March 08 Rotation

Hi Everyone! This month's rotation mixes some old and new workouts to accomplish the goal of burning fat and calories, conditioning the heart, and developing muscle strength and endurance. In addition, eat clean, drink well, and work hard. Enjoy! WEEK ONE Mon: Low Max Tues: Body...
cathe.com

April 08' (overall conditioning with emphasis placed on lower body endurance)

April 08'

Hi Everyone! This month's rotation will be overall conditioning with a bit more emphasis placed on lower body endurance. Eat well, sleep well, and be sure to drink lots of high calorie fattening and sugary liquids (April Fool's on the fattening sugary drinks....you know I couldn't let the day...
cathe.com

May 08 (focus on overall strength)

May 08

Hi Everyone! This month's rotation will focus on overall strength. As always, keep your intake healthy, lean, and clean. By the month's end you can expect strength gains, cardiovascular conditioning, and body fat loss. Have Fun! WEEK ONE: Mon: Gym Style (GS) Back, Shoulders Biceps...
cathe.com

June 08 Rotation

June 08 Rotation

Hi Everyone! This month we will continue to work on overall strength but with a bit more intensity. The weights will be heavier and the rep speed will slow down. Enjoy! WEEK ONE: Monday...Slow Heavy(S&H) Chest and Back Tues: KPC Wed: S&H Legs/Shoulders Thurs: Step Jam...
cathe.com

July 08 Rotation (muscle endurance along with a bit more punch on the cardio)

July 08 Rotation

Hi Everyone! We just had a couple of months of strength focus. Lets shock things up a bit and go back to muscle endurance along with a bit more punch on the cardio. This will be a good mental and physical break while continuing to provide you with wonderful fitness results. WEEK ONE...
cathe.com

August 08 Rotation (moderate to heavy weight workouts mixed with moderate (in frequency) cardio)

August 08 Rotation

Hi Everyone! We all know the value of shock training by now so this month we are going to change things up a bit from last month by doing moderate to heavy weight workouts mixed with moderate (in frequency) cardio. You can expect lean strong muscles and a rev’d up metabolism. WEEK ONE...
cathe.com

September 08 Rotation (little more emphasis on total body conditioning and cardio output)

September 08 Rotation

Hi Everyone! This month we are going to put a little more emphasis on total body conditioning and cardio output. Get ready to huff, puff and sweat as you work off stored body fat and lose some inches all around. If you also eat very clean you will notice a much more defined physique...
cathe.com

October 08' Rotation (focusing more on developing lean muscle mass)

October 08' Rotation

Hi Everyone! This month we are focusing more on developing lean muscle mass. Do this and expect to shape and harden muscles up. If you also eat very clean be prepared to see those muscles pop out by the month’s end. Of course the cardio as well as the varied workouts will keep your engine...
cathe.com

November 08 Rotation (focus on heavier weights)

November 08

Hi Everyone! This is probably the last month before the holiday season where we can actually focus on our workouts and be consistent with them. Starting next month all of the holiday obligations/distractions kick in. So lets make the most of our strength training this month. We are once...
cathe.com

December 08 Rotation (focus on variety and some shorter workouts)

January 09 Rotation (burn extra calories and body fat while increasing lean muscle mass)

January 09 rotation

Happy New Year Everyone! My oh my, this last month sure has been loaded with extra calories and lack of hardcore exercise for most of us. For that reason I’ve put together a rotation that will burn extra calories and body fat while increasing lean muscle mass to keep our metabolisms rev’d...
cathe.com

February 09 Rotation (focus on strength supplemented with shorter bursts of cardio. Also includes a QUICK FIX CARDIO Bonus)

February 09 Rotation

Hi Everyone! Happy Super Bowl Sunday J This month we are going to focus on strength supplemented with shorter bursts of cardio. I will also include a QUICK FIX CARDIO Bonus (described below) to add some variety. For best results eat a well balanced, low fat diet and remember to remain...
cathe.com

March 09 Rotation(focus on cross training)

MARCH 09 ROTATION

Hi Everyone! This month we are focusing on cross training with a variety of workouts. Each week will have a lower body workout, an upper body workout, a core workout (or two) and a circuit workout. All other days are cardio and one rest day. Eat clean, sleep well, and drink up (water that is :p)...
cathe.com

April 09 Rotation (focus on moderate to heavy strength training and cardio)

April 09' Rotation

Hi Everyone! Spring is in the air, so lets try to enjoy one workout a week outdoors if we can. This month will be moderate to heavy strength training and cardio to keep your metabolism rev's up for the month. Enjoy! WEEK ONE: Mon: Gym Style Legs Tues: Run/walk outside for 45 minutes plus...
cathe.com

May 09 Rotation (focus on a mix of heavy weight and moderate to heavy weights with a little more focus on lower body)

May 09 Rotation

Hi Everyone! This month we are going to shock our bodies with a mix of heavy weight and moderate to heavy weights with a little more focus on lower body in weeks two and especially four. Enjoy! WEEK ONE: Mon: Slow Heavy Chest & Back Tues: KPC Wed: Slow Heavy Legs Shoulders Thurs: Step Jump...
cathe.com

June 09 Rotation (focus on Muscle Endurance and Fat Loss using a mixture of the STS workouts & some of Cathe's other workouts in her collection)

June 09 Rotation

Hi Everyone! This month we are kicking off the summer with Muscle Endurance and Fat Loss using a mixture of the STS workouts and some of the other workouts in my video collection. Enjoy the variety and keep your water intake high, your overall food intake moderate, and your fat intake low...
cathe.com

July 09 Rotation (the focus will be on Butt's and Guts)

July 09' Rotation: Butt's and Guts

Hi Everyone! This month is all about targeting our Butt's and Guts. While one total body workout as well as some cardio will be added weekly to support overall fitness, the focus will be on what many of us would agree are our trouble spots: Butt's and Guts. Eat clean in addition to this...
cathe.com

August 09 Rotation ( a fitness pyramid :) one week of endurance, one week of moderate to heavy strength, one week of heavy strength, and one week of power and strength )

September 09 Rotation [focus on 4 day splits (2 upper 2 lower)]

Sept 09 Rotation

Hi Everyone! This month we are doing split workouts for weights! We’ll do 4 day splits (2 upper 2 lower). Remember, your results are enhanced by your nutrition so eat clean, sleep hard, get your water and take your vitamins too! WEEK ONE: Mon: Gym Style Legs Tues: Gym Style...
cathe.com

October 09 Rotation ADVANCED(undulating STS - designed for ultimate muscle confusion)

Oct 09 Rotation

Please note that I have edited Week One on Saturday from "Mega Step Blast plus Ab Circuit Pilates" to " Step Blast plus Ab Circuit Pilates".... Dat wuz an oopsa daisey :-) Hi Everyone! This month we are going to do an undulating STS rotation. This rotation is designed for ultimate muscle...
cathe.com

November 09 Rotation (One week lighter, one week moderate to heavy, one week heavy and the final week is a circuit mixture.)

Nov 09 Rotation

Hi Everyone! This November rotation will shock your body with a different program protocol each week. One week lighter, one week moderate to heavy, one week heavy and the final week is a circuit mixture. Week One Mon…..Power Hour Tues….Step Works Wed….. Sts Plyo Legs (week one) plus...
cathe.com

December 09 Rotation(Timesaver)

January 2010 - Cathe posted a 3 month STS Strength & STS Shock Cardio Rotation which is Sticky on Rotations forum :)

STS Strength and STS Shock Cardio Rotation…(three month rotation)

Happy New Year Everyone! The following three month rotation is designed to get you into the best shape of your life. This rotation is safe, effective and based on scientific studies to bring you maximal results. If you prefer, you may opt to do a double cardio session on any given day...
cathe.com

February '10 Rotation (tough, time efficient 50min or less, including a 1 per week double shot alternating Cardio & Weights to SHOCK the body)

Feb 10' Rotation

Hi Everyone! Here is a tough, time efficient, four week rotation that makes good use of 50 minutes or less per workout (except for one day per week where you shock your body and do a double shot session…insert evil witch laugh, heeee heee hee heeeee). This rotation alternates weights and...
cathe.com

March 2010 Rotation(combo of total body weight workouts, split weight workouts, and body part per day weight workouts, and circuit workouts; )

March 10 Rotation

Hi Everyone! This month we will shock our systems with a combination of total body weight workouts, split weight workouts, and body part per day weight workouts, and circuit workouts. We will also include various cardio activities and of course, encourage clean eating. Remember the harder...
cathe.com

April '10 Rotation (combo of heavy weight training workouts from STS Meso 3 and the Gym Style Workouts)

April 10 Rotation

Hi Everyone! This month we will shock our systems with a combination heavy weight training workouts from STS Meso 3 and the Gym Style Workouts. Notice the body part grouping change between the two series...that is a good thing to promote muscle confusion. Cardio and abs will also be done on...
cathe.com

May '10 Rotation

May 10' Rotation

Hi Everyone! This month we are doing a random rotation that will completely confuse your muscles. Some workouts are long, some are short, some are heavy some are light, etc. Remember constant muscle confusion equals constant results. But exercise is only half the equation. If you want even...
cathe.com

June'10 Rotation

June 10' rotation

Hi Everyone! This month we are working out with the oldies but goodies. To maximize your results eat well, drink extra water, increase your protein slightly and sleep hard. Have fun! WEEK ONE: Mon: Muscle Endurance Tues: Rhythmic Step Wed: Body Max Original Thurs: OFF Fri...
cathe.com
 
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