A long while back Cathe posted a rotation that included CTX and Pure Strength workouts. I cannot find my copy anywhere. I had excellent results with the rotation, and I want to do it again subbing in the Gym Style workouts for the Pure Strength. I can't remember exactly how long the rotation was, but I'm thinking it was more than 4 weeks. I could be wrong on that. I checked at Fitness Video Fanatics, and I couldn't find it there either. Does anyone remember this rotation?
Looking for CTX/Pure Strength rotation
- Thread starter kelley111
- Start date
activegirl
Cathlete
I'm not sure if this is the one you are looking for, but after a (very) brief review it looks like this rotation is built mainly around these two series.
October 2003 (4 Day Split, Overall Muscle Symmetry, Cardio Maintenance)
WEEK ONE:
Monday: Pure Strength Chest, Shoulders, Triceps
Tuesday: CTX Kickbox (warm up and cardio only) then Pure Strength Legs (standing work only) and ABS
Wed: OFF
Thurs: MIC (warm up and Hi/Lo only) then Pure Strength Back and Biceps (skip the ab segment)
Fri: IMAX of your choice
Sat: Pure Strength Legs (Floorwork leg portion only) and Pyramid Lower Body (Floor/Ball leg work only). Then 6 minutes of plank work from Ab Hits.
Sun: Step Works
WEEK TWO:
Monday: Slow and Heavy Legs only plus a different 10 minute segment of Ab Hits
Tuesday: Slow and Heavy Chest, S&H Shoulders, S&H Triceps
Wed: Step Fit plus the ab work from Power Hour
Thurs: Cardio Kicks
Fri: OFF
Sat: Slow & Heavy Back , Slow and Heavy Biceps, 30 minute run
Sun: Pure Strength Legs (Floorwork leg portion only) and Pyramid Lower Body (Floor/Ball leg work only) plus a different 10 minute segment of Ab Hits, then any CTX cardio only
WEEK THREE:
Monday: 45 minute walk/run plus a different 10 minutes of Ab Hits
Tuesday: OFF
Wed: Pyramid Lower Body standing portion only. Plus Body Max (NOT including the upper body weight segment)
Thurs: CTX Chest only/POWER HOUR Chest only...CTX Shoulders only/POWER HOUR Shoulders only....CTX Triceps only/POWER HOUR Triceps only
Fri: Pure Strength Legs (Floorwork leg portion only) and Pyramid Lower Body (Floor/Ball leg work only). Plus Pure Strength Abs.
Sat:..CTX Back only/MIS back only...CTX biceps only/POWER HOUR biceps only, Power Hour abs only, then 5 intervals of IMAX 1
Sun: MIC in its entirety
WEEK FOUR:
Monday: Leaner Legs in its entirety
Tuesday: PS chest, shoulders, triceps (optional: any CTX cardio only)
Wed: Pure Strength Legs (Floorwork leg portion only) and Pyramid Lower Body (Floor/Ball leg work only). Plus only the ab segment of Leaner Legs.
Thurs: OFF
Fri: PS back and biceps, abs. Then do any CTX cardio only
Sat: CTX cardio only (pick one)
Sun: CTX cardio only (pick one)
October 2003 (4 Day Split, Overall Muscle Symmetry, Cardio Maintenance)
WEEK ONE:
Monday: Pure Strength Chest, Shoulders, Triceps
Tuesday: CTX Kickbox (warm up and cardio only) then Pure Strength Legs (standing work only) and ABS
Wed: OFF
Thurs: MIC (warm up and Hi/Lo only) then Pure Strength Back and Biceps (skip the ab segment)
Fri: IMAX of your choice
Sat: Pure Strength Legs (Floorwork leg portion only) and Pyramid Lower Body (Floor/Ball leg work only). Then 6 minutes of plank work from Ab Hits.
Sun: Step Works
WEEK TWO:
Monday: Slow and Heavy Legs only plus a different 10 minute segment of Ab Hits
Tuesday: Slow and Heavy Chest, S&H Shoulders, S&H Triceps
Wed: Step Fit plus the ab work from Power Hour
Thurs: Cardio Kicks
Fri: OFF
Sat: Slow & Heavy Back , Slow and Heavy Biceps, 30 minute run
Sun: Pure Strength Legs (Floorwork leg portion only) and Pyramid Lower Body (Floor/Ball leg work only) plus a different 10 minute segment of Ab Hits, then any CTX cardio only
WEEK THREE:
Monday: 45 minute walk/run plus a different 10 minutes of Ab Hits
Tuesday: OFF
Wed: Pyramid Lower Body standing portion only. Plus Body Max (NOT including the upper body weight segment)
Thurs: CTX Chest only/POWER HOUR Chest only...CTX Shoulders only/POWER HOUR Shoulders only....CTX Triceps only/POWER HOUR Triceps only
Fri: Pure Strength Legs (Floorwork leg portion only) and Pyramid Lower Body (Floor/Ball leg work only). Plus Pure Strength Abs.
Sat:..CTX Back only/MIS back only...CTX biceps only/POWER HOUR biceps only, Power Hour abs only, then 5 intervals of IMAX 1
Sun: MIC in its entirety
WEEK FOUR:
Monday: Leaner Legs in its entirety
Tuesday: PS chest, shoulders, triceps (optional: any CTX cardio only)
Wed: Pure Strength Legs (Floorwork leg portion only) and Pyramid Lower Body (Floor/Ball leg work only). Plus only the ab segment of Leaner Legs.
Thurs: OFF
Fri: PS back and biceps, abs. Then do any CTX cardio only
Sat: CTX cardio only (pick one)
Sun: CTX cardio only (pick one)
4
40something
Guest
Is this what you're looking for? This was posted by Jilliana22 on February 2, 2003:
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
Saturday ure 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
Tuesday ure Strength Chest, Shoulders, & Triceps + 60 min Cardio
Wednesday ure Strength Back, Biceps, & Abs + 60 min Cardio
Thursday:CTX Leaner Legs
Friday: CTX Upper Body Split + 60 min Cardio
Saturday:Off
-Jilliana
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
Saturday ure 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
Tuesday ure Strength Chest, Shoulders, & Triceps + 60 min Cardio
Wednesday ure Strength Back, Biceps, & Abs + 60 min Cardio
Thursday:CTX Leaner Legs
Friday: CTX Upper Body Split + 60 min Cardio
Saturday:Off
-Jilliana
I found it. I forgot to look at the YaYa's site until now. It was the first rotation listed under Cathe Rotations.
Cathe’s Own Ten-Week CTX/PS Rotation
Weeks One – Two:
Monday........Circuit Max
Tuesday.......PS Back/Bi/Abs
Wed...........Cardio Kicks
Thurs.........PS Chest/Shoulder/Triceps (add a five minute abs workout to this)
Fri...........Step & Intervals (cardio portion only), go right into PS Legs/Abs (but skip PS warm up)
Sat...........OFF
Sun...........Power Circuit (cardio portion only) but don't cool down. Go right into the "intensity drills section" of Cardio Kicks (add a five minute abs workout to this).
Weeks Three – Five:
CTX Series (Monday through Saturday any Xpress tape of your choice but try not to put Power Circuit and Leaner Legs back to back. Two days of another Xpress tape in between these two tapes would be great.)
Weeks Six – Eight:
Mon....Power Circuit in its entirety plus add on PS Chest/Shoulder/Triceps
Tues.....Kickbox in its entirety
Wed......All Step in its entirety
Thurs.....Step & Intervals in its entirety plus PS Back/Bicep/Abs
Fri........Leaner Legs plus the floor work portion of PS Legs(so its the section that has inner thigh, outer thigh, hamstrings, but leave out abs since you already had them on the Leaner Leg tape)
Sat........10/10/10 in its entirety
Sun.....REST
Weeks Nine and Ten:
Mon....Power Circuit in its entirety plus add on PS Chest/Shoulder/Triceps
Tues.....Kickbox in its entirety
Wed......All Step in its entirety + 20 minutes of cardio of your choice
Thurs.....Step & Intervals in its entirety plus PS Back/Bicep/Abs
Fri........Leaner Legs plus the floor work portion of PS Legs (so it’s the section that has inner thigh, outer thigh, hamstrings, but leave out abs since you already had them on the Leaner Leg tape) + 20 minutes of cardio
Sat........10/10/10 in its entirety
Sun.....REST
Cathe’s Own Ten-Week CTX/PS Rotation
Weeks One – Two:
Monday........Circuit Max
Tuesday.......PS Back/Bi/Abs
Wed...........Cardio Kicks
Thurs.........PS Chest/Shoulder/Triceps (add a five minute abs workout to this)
Fri...........Step & Intervals (cardio portion only), go right into PS Legs/Abs (but skip PS warm up)
Sat...........OFF
Sun...........Power Circuit (cardio portion only) but don't cool down. Go right into the "intensity drills section" of Cardio Kicks (add a five minute abs workout to this).
Weeks Three – Five:
CTX Series (Monday through Saturday any Xpress tape of your choice but try not to put Power Circuit and Leaner Legs back to back. Two days of another Xpress tape in between these two tapes would be great.)
Weeks Six – Eight:
Mon....Power Circuit in its entirety plus add on PS Chest/Shoulder/Triceps
Tues.....Kickbox in its entirety
Wed......All Step in its entirety
Thurs.....Step & Intervals in its entirety plus PS Back/Bicep/Abs
Fri........Leaner Legs plus the floor work portion of PS Legs(so its the section that has inner thigh, outer thigh, hamstrings, but leave out abs since you already had them on the Leaner Leg tape)
Sat........10/10/10 in its entirety
Sun.....REST
Weeks Nine and Ten:
Mon....Power Circuit in its entirety plus add on PS Chest/Shoulder/Triceps
Tues.....Kickbox in its entirety
Wed......All Step in its entirety + 20 minutes of cardio of your choice
Thurs.....Step & Intervals in its entirety plus PS Back/Bicep/Abs
Fri........Leaner Legs plus the floor work portion of PS Legs (so it’s the section that has inner thigh, outer thigh, hamstrings, but leave out abs since you already had them on the Leaner Leg tape) + 20 minutes of cardio
Sat........10/10/10 in its entirety
Sun.....REST
4
40something
Guest
I am so glad you posted that rotation! I have not seen this one before so printing....