KInd and Gentle STS/XTrain/LIS rotation

[bethj]

Kinder, Gentler STS-XTrain-Low Impact Series 7 week rotation

This is a 5 day a week workout schedule, with 2 rest or yoga days per week. One body part per week to avoid injury/overtraining. Kinder, gentler!!

Week 1: Meso 1 of STS
Meso 1-Disc 1-Chest, shoulders, biceps-50 min
Step moves + ab circuits pilates =44 + 19=63 min
Rest/yoga
Meso 1-Disc 2-Back and triceps-56 min
MMA Kickbox (includes core)=52 min
Meso 1-Disc 3-Legs-53 min
Rest/yoga

Week 2: XTrain
Supercuts(no situp/pushup) + core #2 (premix 4)-54 min
Chest, back and shoulders-51 min
Rest/yoga
All out + core #1 (premix 1)-49 min
Burn sets Bis and tris-37 min
Legs -52 min
Rest/yoga

Week 3: Low Impact Series
Trisets UB(includes core)-55 min
Low impact challenge-51 min
Yoga Max-48 min
Afterburn (includes core)-54 min
Yoga relax-52 min
Trisets LB-38 min
Rest/yoga

Week 4: STS Meso 2
Meso 2-Disc 22-Chest, shoulders, triceps-43 min
HIIT 30/30 + ab circuits weights and plates=28 + 19=47 min
Rest/yoga
Meso 2-Disc 24-Back and biceps-43 min
MMA Fusion (Includes core) -49 min
Meso 2-Disc 23-Legs-50 min
Rest/yoga

Week 5: XTrain
Hard strikes Timesaver (no conditioning) + Core #1 (premix 17)-45 min
Burn sets chest, back and shoulder-50 min
Tabatasize(1-4) + core #2 (premix 4)-50 min
Rest/yoga
Bis and tris-45 min
Cardio leg blast-56 min
Rest/yoga

Week 6: Low Impact Series
Slide n glide (includes core)-52 min
Yoga max-48 min
Athletic training (includes core)-56 min
Yoga relax-52 min
Cardio supersets-41 min
Turbo barre Express #2 (includes core)-57 min
Rest/yoga

Week 7: STS Meso 3
Meso 3-Disc 31-Chest and back-64 min
Cardio-athletic step + med ball abs =47 + 10=57 min
Meso 3-Disc 33-Shoulder, bis, tris -61 min
Rest/yoga
MMA Boxing (includes core)=49 min
Meso 3- Disc 35 Plyo Legs = 49 min
Rest/yoga

 

[mini-natty]

I absolutely love this rotation! So much so that I think I'm going to give it a try!

Thanks for posting this

 

[Gibbee]

This is a great rotation! I'm having to face the fact that while I can actually train a body part with weights more than 1x a week, the impact in cardio is getting less and less tolerable lately. Not sure why - unless it's that I'm getting older and I need to face that - and I have old injuries that ache after lots of impact. Makes me sad and frustrated at the same time. I need to kick up the low impact cardio and re-incorporate biking (stationary cycling, outdoor cycling) and increase walking I guess.

I have to say I am noticing more threads and rotations of lower impact, reduced frequency of strenuous workouts and a "less is more" theme. Kind of makes having to cut back on something a little more bearable.

Thanks again for the great idea!

 

[twiglet]

I am on Day 4 of this Rotation. I am subbing the yoga/rest days with Bellyfit, Ellen or Cathe Yoga. I know this will be a great Rotation for me. So much variety, and I have all the DVD's mentioned. thank you BethJ for sharing!!!!!
kate

 

[bethj]

Thanks for the feedback!
Beth

 

[nsaeolian]

Looks interesting to me too. Lots of variety and I like the two day recovery idea. If I work out six days a week , I find my mood ain't pretty and I'm tired.

 

[Denise R]

I am going to try this rotation! I like the mix of the 3 series plus the yoga.

Thanks for sharing!! I'm starting 3/18!


Denise