Jilliana's Rotations

[Jilliana22]

Okay these are the rotations that I've come up with so far I'll probably make up some more using more of the Intensity series tapes and more endurance focused. As you can see I prefer strength rotations over endurance rotations. Hope you like them.

Tank Top Rotation (My Version)

Week 1
Sunday: S & H Chest/Back + S & H Biceps/Triceps
Monday: Slow & Heavy Legs/Shoulders + 30 min Cardio
Tuesday:Cardio
Wednesday: CTX Upper Body Split + 60 min Cardio
Thursday:CTX Leaner Legs + 30 min Cardio
Friday: PS Back, Biceps, & Abs + PS Chest, Shoulders, & Triceps
Saturday: Rest

Week 2
Sunday: Pyramid Lower Body Split
Monday: Pyramid Upper Body Split + 60 min Cardio
Tuesday:Cardio
Wednesday:CTX Upper Body Split + 60 min Cardio
Thursday:CTX Leaner Legs + 30 min Cardio
Friday: PS Back, Biceps, & Abs + PS Chest, Shoulders, & Triceps
Saturday:Rest


This next rotation is derived from Donna's (getnfit@39) PS rotation I tweaked a bit because I only workout 5 days a week. Plus, hers was orginally only for 6 weeks but I decided to stay on it for 12 weeks.

Weeks 1 – 4

Monday: Pure Strength Strong Legs & Abs
TuesdayS Chest, Shoulders, & Triceps + 60 min Cardio
WednesdayS Back, Biceps, & Abs + 60 min Cardio
Thursday:Cardio Kicks
Friday: Power Hour + 30 min Cardio
Saturday:Off
Sunday: Off

Weeks 5 – 8

Monday: Maximum Intensity Strength + 30 min Cardio
Tuesday:Cardio Kicks
Wednesdayure Strength Strong Legs & Abs
ThursdayS Chest, Shoulders, & Triceps + 60 min Cardio
Friday: PS Back, Biceps, & Abs + 60 min Cardio
Saturday:OFF
Sunday: OFF

Weeks 9 – 12

Mon. PS Chest, Shoulders, & Triceps + 60 min Cardio
Tues. Pure Strength Strong Legs & Abs
Wed. PS Back, Biceps, & Abs + 60 min Cardio
Thurs. Cardio & Weights
Fri. Muscle Endurance + 60 min Cardio
Saturday:OFF
Sunday: OFF


The next set are just rotations I made up using the CTX series and the one body part per day concept using not only CTX but Cathe's other strength tapes as well.

Sunday: Off
Monday: CTX Step & Intervals
Tuesday:CTX Power Circuit
Wednesday:CTX Kickbox
Thursday:CTX 10-10-10
Friday: CTX All Step
Saturday:CTX Leaner Legs

Sunday: Off
Monday: CTX Power Circuit + Pure Strength Back
Tuesday:CTX Step & Intervals + Pure Strength Chest
Wednesday:CTX Kickbox + Pure Strength Biceps
Thursday:CTX All Step + Pure Strength Shoulders
Friday: CTX 10-10-10 + Pure Strength Triceps
Saturdayure Strength Strong Legs & Abs

Sunday: Off
Monday: CTX Step & Intervals + Slow & Heavy Chest
Tuesday:CTX Power Circuit + Slow & Heavy Back
Wednesday:CTX Kickbox + Slow & Heavy Biceps
Thursday:CTX 10-10-10 + Slow & Heavy Triceps
Friday: CTX All Step + Slow & Heavy Shoulders
Saturday:Slow & Heavy Legs

Sunday: Off
Monday: Pure Strength Strong Legs & Abs
Tuesdayure Strength Chest, Shoulders, & Triceps + 60 min Cardio
Wednesdayure Strength Back, Biceps, & Abs + 60 min Cardio
Thursday:CTX Leaner Legs
Friday: CTX Upper Body Split + 60 min Cardio
Saturday:Off

 

[Faythe]

Jilliana,
I love your little cartoon. It's so funny. Where'd ya get it? Do you have aol? I have AT&T, with
no options of funny things like that.
Faythe

 

[Jilliana22]

Hi Faythe,
One of the Ya Ya's had the weightlifter girl in her signature and I thought she was too cute and wanted to add her to my signature too. So,I just copied and pasted the URL to my signature. I have no clue where she found the picture originally.

 

[sara33]

Great rotations, Jilliana!! I especially like the CTX rotation!!! I think that I will give it a shot after the Total Body Blast rotation!! Thanks for taking the time to post all of these!!

 

[Jilliana22]

Thanks Sara I made up that rotation with the idea of doing each strength series tacked on after the CTX weight work for 3 weeks each (each one can be used individually and stayed on for however long you prefer). I set it up so that I start out kind of light and easy (using the series as is)and then progressing onto longer weight sessions to challenge myself and hopefully come out even stronger and leaner (with all that cardio) than before once the 12 weeks are finished.

 

[Jilliana22]

Okay here are my next batch of rotations using the tapes from the Intensity series with more endurance based rotations thrown into the mix. I came up this rotation with the idea of doing each set for 3 or 4 weeks before moving on to the next one. (Note: Each set can be used individually for a longer period. In addition as with all my rotations on the cardio only days you can pick and choose whatever you prefer for cardio thus making the rotation more or less intense based on your preference.) Enjoy!

Sunday: Pyramid Lower Body
Monday: Cardio
Tuesday: Pyramid Upper Body + 30mins Cardio
Wednesday: Pyramid Lower Body
Thursday: Cardio
Friday: Pyramid Upper Body + 30mins Cardio
Saturday: Rest

Sunday: Muscle Endurance
Monday: Cardio
Tuesday: Cardio & Weights
Wednesday: Boot Camp
Thursday: Muscle Endurance
Friday: Cardio
Saturday: Rest

Sunday: Cardio
Monday: Pyramid Upper Body + 30mins Cardio
Tuesday: Pyramid Lower Body
Wednesday:Cardio
Thursday: Pyramid Upper Body + 30mins Cardio
Friday: Pyramid Lower Body
Saturday: Rest

Sunday: Muscle Endurance
Monday: Cardio
Tuesday: Boot Camp
Wednesday: Muscle Endurance
Thursday:Cardio
Friday: Power Hour
Saturday: Rest

 

[Jilliana22]

Bump