Intensity Series 3on ;1off Rotation

[likes2bfit]

I have come up with a 3day on 1 day off rotation using the intensity series. The object is to maintain fitness level with out over training. Any feed back would be greatly appreciated.

DAY 1: IMAX X-TREME
DAY 2: PLB & ANY IS SERIES ABS SEGMENT
DAY 3: CIRCUIT MAX
DAY 4: OFF

DAY 5: GAUNTLET
DAY 6: PUB- BACK, BICEPS & ABS ONLY & 30"CARDIO CHOICE*
DAY 7: CARDIO KICKS & ANY IS ABS
DAY 8: OFF

DAY 9: BOOT CAMP
DAY10: PUB- CHEST, SHOULDERS & TRICEPS ONLY & 30" CARDIO CHOICE*
DAY11: CARDIO CHOICE** WORKOUT 55-65" & IS ABS
DAY12: OFF

REPEAT TWICE FOR A TOTAL OF THREE COMPLETE TIMES FOR A 36 DAY OR 5 WEEK ROTATION.
* CARIO FROM C&W WOULD FIT IN NICE HERE FOR EXAMPLE
** I LIKE TO SLIDE IN A TREADMILL INTERVAL WORKOUT HERE BECAUSE I LIMIT THE AMOUT OF STEP AEROBICS. ANY CATHE CARDIO WORKOUT CAN BE CHOSEN HERE (EXCEPT CARDIO KICKS WHICH APPEARS ON DAY 7)




Judy

May God always grant you a sunbeam to warm you... a moonbeam to charm you...& a sheltering angel, so nothing can harm you

 

[likes2bfit]

Well I'm starting week two of this rotation and it is going well. It feels different to take a day of after only 3 days on, but I feel very rested and ready for the next segment!

 

[tknelsen]

Please keep us posted on how this rotation goes for you. I have been struggling with my current 6 days on, 1 day off routine (I am just so tired some days that it is hard to motivate myself) and I am interested to hear how this works out. I have been doing Cathe's CTX/PS rotation, but modifying it so it is more like 4 or 5 days and then I day off. I'm not sure if this will effect my results. Any input from others is welcome!

Thanks for posting this new rotation and letting us know about it!

 

[likes2bfit]

will do.

I may have to modify it, as I am having trouble with step routines, kickboxing and knee pain. It is funny though I can, do Boot camp except I modigfy some of the cardio that kicking with extra speed skaters. So far the 3 on 1 of is feeling good!

 

[likes2bfit]

The rotations has not worked out for me due to my knee. I have made a modification. Actually I reworked it completly:

Sat: Muslce Endurance
Sun: Cardio choice 60" & stretch
Mon: PUB/PLB floor work
Tue: Boot Camp
Wed: REST
repeat for a total of 6 weeks

 

[disneyfan91]

Judy--I know you have stopped the 3-on/1-off rotation, but I just wanted to add that I've been trying out one of my own--although it's more generic and allows for more substitutions. I thought I'd share it if anyone is interested:

day 1 & 5--cardio(20-30 minutes)/upper body
day 2 & 6--cardio (30-40 minutes)
day 3--upper body
day 7--lower body or total body
days 4 & 8--off

I'm trying to concentrate on upper body right now, but you could either substitute lower body for upper days or total body for all weight days. I also do abs daily--even on off days.

Just thought I'd share
Kim