Lift, Move & Restore User's Guide

Lady Vol Fan said:
I will probably use these as patterns to create rotations to use other workouts from STS 2.0 premixes, Xtrain etc
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I'm doing the same ... I put the 4 combo rotations into a spreadsheet with their times. I'm subbing in other strength training workouts & cardio here and there as well as the premixes & bonuses. :) I appreciate the rotations as they give me better guidance on how to add all the Fusion workouts.
 
Debinmi said:
I'm doing the same ... I put the 4 combo rotations into a spreadsheet with their times. I'm subbing in other strength training workouts & cardio here and there as well as the premixes & bonuses. :) I appreciate the rotations as they give me better guidance on how to add all the Fusion workouts.
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I'd be interested to see what you come up with. I had been thinking of doing an STS or STS 2.0 rotation with these mixed in. Actually could even go old school with slow and heavy...the wheels are turning.
 
Melty said:
I'd be interested to see what you come up with. I had been thinking of doing an STS or STS 2.0 rotation with these mixed in. Actually could even go old school with slow and heavy...the wheels are turning.
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You could! I striped the rotations down to the basic type for the weight workouts and cardio. The LITE & ICE rotations usually have 2 days of cardio & 2-3 days of lifting. Then the Fusions are mixed in. So you can just plug in your weight & cardio options. I left the Fusions as is (I did change the days to my preferences also). I was planning on having some circuit, metabolic or PHA in my January rotation, so they took the place of some of the Functional TB slots. But you could sub a 3-day split like S&H too.
 
I’m using the 2 month beginner option the first time through. This is probably a less popular option but I wanted to allow those choosing it to know that they aren’t alone.

I’ll be adding other workouts in to make it what I think of as a “Long and Low” rotation. I love longer workouts but time can be hard to come by these days. January and February are months where there’s less competing with my workout time. Cross my fingers and toes that’s how it works in the new year.
 
Lannette said:
...I wanted to allow those choosing it to know that they aren’t alone.

I’ll be adding other workouts in to make it what I think of as a “Long and Low” rotation. I love longer workouts but time can be hard to come by these days. January and February are months where there’s less competing with my workout time. Cross my fingers and toes that’s how it works in the new year.
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Interesting idea ... I didn't even consider the Beginner Rotation option, but now I'll go back to look at it. One could add in additional workouts to make it more like a regular rotation but still icorporate all those bonuses. I enjoy considering various options - thanks.for giving me another option to reconsider! :)
 
You’re welcome! I don’t think mine will resemble a regular rotation. Everything I add will be functional but won’t be necessarily Cathe based. I won’t know if it’s going to be successful until I get a feel for the new workouts. I’ll be prepared to change things up if I need to. That’s half the fun.
 
Honestly, I enjoy these workouts, and haven’t got a clue as to how I am going to use them. I suspect I will weave them into recovery weeks as I listen to my body. I did that when they arrived and I had a slight head cold. I think after a STS or STS2 rotation these will be quite a wonderful change, and I will use parts of the guide’s rotations to plan for that.
January and February can be tough on rotations, as a large dump of snow can disrupt my careful planning, and these could be very welcome on those days (weeks).
 
Lannette said:
I’m using the 2 month beginner option the first time through. This is probably a less popular option but I wanted to allow those choosing it to know that they aren’t alone.

I’ll be adding other workouts in to make it what I think of as a “Long and Low” rotation. I love longer workouts but time can be hard to come by these days. January and February are months where there’s less competing with my workout time. Cross my fingers and toes that’s how it works in the new year.
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I have started the 2 month beginner rotation. I don't really care for the "beginner" word being used as I don't think these are beginner workouts.

time wise I have to pick and choose premixes and the workouts themselves especially the upper/lower/and total body workouts are too long for me. So I choose a premix. this morning was lower body so I did premix 1 without step. With my bad knee probably was a correct choice.

so this is what I am doing right now and tweaking the schedule a little bit. Friday's I have a pilates class so I won't be doing the schedule workout in the rotation but will move it to another day.

so far I am feeling good with these workouts and they came at the right time as this is what I wanted to focus on right now.
 
rcsaros said:
I have started the 2 month beginner rotation. I don't really care for the "beginner" word being used as I don't think these are beginner workouts.

time wise I have to pick and choose premixes and the workouts themselves especially the upper/lower/and total body workouts are too long for me. So I choose a premix. this morning was lower body so I did premix 1 without step. With my bad knee probably was a correct choice.

so this is what I am doing right now and tweaking the schedule a little bit. Friday's I have a pilates class so I won't be doing the schedule workout in the rotation but will move it to another day.

so far I am feeling good with these workouts and they came at the right time as this is what I wanted to focus on right now.
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Thank you for sharing this. I agree with you about that “Beginner“ designation being misleading. Perhaps the idea that it’s introductory to functional workouts is a better way to look at it. We can do functional work applying traditional form but IMO that does a disservice to the workout and our bodies.

I appreciate you sharing your premix approach and the way you’ve moved Friday’s schedule. I’ll keep that in mind once I get started - hopefully on December 30th.
 
Lannette said:
...I won’t know if it’s going to be successful until I get a feel for the new workouts. I’ll be prepared to change things up if I need to. That’s half the fun.
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Out of curiosity, how will measure success - what are your goals with this series? I think you have an interesting and perhaps different perspective on this series than I had. So I'd like to learn, it may help me incorporate them in a more helpful manner. TIA
 
vivbc said:
Honestly, I enjoy these workouts, and haven’t got a clue as to how I am going to use them. I suspect I will weave them into recovery weeks as I listen to my body
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I've been struggling with this too. I'm leary of the functional weight workouts for long-term use (as in the 2 month rotation), so i plan to alternate them with other workouts. There's so little cardio in the 8 week rotation but a cardio workout could be used on an Off day and a short HiIt could be added to a shorter Fusion day. So I'm thinking of doing that ... but I'm still open to other ideas.
 
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Debinmi said:
Out of curiosity, how will measure success - what are your goals with this series? I think you have an interesting and perhaps different perspective on this series than I had. So I'd like to learn, it may help me incorporate them in a more helpful manner. TIA
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Wow, got a year or two? ;)

The series overview as written in the guide is my long term goal in the grande scheme of things. Long term being around 6 months.

The fitness industry has hardwired so many fears into us. Fears often not even grounded in solid science. (Not talking about Cathe here.) For example 10,000 steps a day? Eight 8 ounce glasses of water? Go look for the science - you won’t find it.

I don’t personally consider 2 months long term. I did no cardio and weights no heavier than 3-4 pounds for 5 months and lost fat while gaining muscle with very little weight loss. Today my 69.5 year old body is very similar to my 32 year old body except the upholstery is kind of worn.

In November I pushed a 225 pound Pilates Reformer /Cadillac unit across the floor on my own just because I needed it moved. I walk and hike and CC Ski when I want to. Now I’m not winning races but my heart and lungs can do it - and it’s fun! Even without regular HIIT cardio.

My goal is to keep doing this stuff as long as possible. To jump - I love jumping. To hang upside down on our Pilates Cadillac. - love that too. To haul wood because I love wood heat.

I hate the fact that women are afraid of losing muscle and cardiovascular ability in such a short time. All the filtered and touched up influencers are happy to tell us they know just what we need. I don’t listen to them. I listen to my body, look at my alignment and do my best to give it what it needs.

I’ll be posting my workouts and how my body responds to those workouts on my website. I’ll also be posting my thoughts on the workouts. I’ll most likely share my periodic sequential body composition changes. Maybe pictures but maybe not. I don’t expect there to be huge changes from what’s already there especially given my lack of photography talent.

I’m assuming that Cathe’s take on functional fitness will be grounded in her normal athletic approach to fitness. I’m hoping that will be another flavor of FF to keep my interest high and my workouts fun. Presently I use Pilates apparatus, CS Essentrics and Ballet as my sources for FF. I can’t wait to try Cathe’s new workouts!

Ok - off my soapbox!
 
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