Looking for Rotation Suggestions

M

mserati

Member
Hello,

Hoping someone out there has a suggestion for me. I've always wanted to follow a rotation but just can't work out as many days per week as the rotations call for. I am getting married in 4-1/2 months and want to get in the best shape I can before then! My workout days are Sun., Tues., Thurs., and Saturday. Occasionally I can get one extra day in there, plus some walks and yoga. I need overall fat loss (I'm pretty proportionate), but want extra toning emphasis on lower body. I have STS, LIS, Muscle Max, Low Max, Low Impact Circuit, STS Total Body, High Reps, Drill Max, Body Max 2, Gym Style Legs, Lower Body Blast, Butts & Guts, and High Step Challenge.

Thanks to anyone who can help!

Mary
 
Mary,

Congratulations !!
I have a few questions for you:

1.Your LIS, is that the new Low Impact Series or the older Low Impact Step DVD ?
2. What are your time limitations on the days you can workout. (ie:Do you have more time on Sat, but only 45 min on Tues ? etc..)
3. At what level are you exercising ? advanced, intermediate, or maybe "I've been slacking off recently and want to work back up" ?

Depending on your time constraints, you could probably do a 3 month STS, and include core work on 2 of the STS days and cardio on one of them. Then the fourth day you could do a long cardio plus core workout.(And try to get in some extra walks too.)Is that a possibility? After you finish STS, you could do something like this for that last month:

Tu- Circuit (or Cardio +Abs)
Th- Total Body
Sa- Cardio+Upper Body
Su- Cardio+Lower Body
(Include core work 3x a week)

Let me know what you think about these ideas, and we can refine a plan for you. Hopefully others will chime in too with suggestions. You sure have some great DVDs to work with !

Linda
 
Thanks for the ideas Linda,

I have the new Low Impact Series.... I would say I'm intermediate/advanced, but have to be somewhat careful because of sensitive knees and back issues (hence the yoga). I have more time to work out on the weekends, during the week I can get an hour or so in, but usually avoid workouts that are longer than that. I really want to complete STS, but the first time around I didn't get enough cardio in and I definitely need it. I have incentive now though.....I have a fabulous dress picked out and want to look as good as I can in it!

Thanks again,

Mary
 
Congrats on your wedding. For fat loss you have to think overall calorie burn, but also to get "the look" cardio burn with resistance training is a bonus so you can get nice muscle shape.
You could do something like this...

Tues...Circuit workout or something such as LIS Athletic Training with upper/lower/cardio

Thurs....one week you could do a leg workout this day such as Lower Body Blast, B&G or GS Legs, then the following week do another circuit workout here such as Drill Max, or Low Impact Circuit to preserve the knees a bit

Sat...Total Body Weights such as Hi Reps, STS Total Body or if your knees are a bit sore, a shorter cardio and an upper body such as the Double Upper Body premix from Body Max 2

Sun...Cardio such as Low Max

Cutting back a bit on carbs helps me lean out a bit as well as upping the water, protein and veggies. Also make sure you're getting enough sleep!!
 
4 Day Rotation

I agree with Stacy !
Here are some specific 4 day workout weeks you may want to try.
There are many ways you could do this, but the ones I've listed follow this basic schedule:
Tu- Circuit
Th- Total Body
Sa- Cardio + Upper Body
Su- Cardio + Lower Body

______________________________________________________________

Week 1:
Tu- AT 56 min.
Th- MM-Premix-Timesaver 56min.
Sa- LM-Premix #1 + TBT-Premix-UB Split (89min.)
Su- LBB -do what you have time for , 49 to 76 min.

Week 2:
Tu- S&G 52
Th- LIC-Premix-Total Body Sculpt 47
Sa- LIC-Premix-Cardio Blast Timesaver+STSTB-Premix#3 Upper Body only 72
Su- The first 25 min of AT + TB (93)

Week 3:
Tu- HSC-Premix-Timesaver #1 51
Th- STSTB-Premix#1-Timesaver Comp. Only Exp. 53
Sa- LIChallenge-Premix-Step Cardio Only+MM-Premix-UB Only (86)
Su- AT -Premix-Express Cardio + B&G (92)

___________________________________________________________

Week 4:
Tu- BM2-Premix-Cardio&Weights 71
Th- STSTB-Premix #4-Timesaver:No Bonus Burn 61
Sa- LIChallenge-Premix-Step Cardio Only+TBT-UB Split (100)
Su- S&G-Premix-(Exp. Cardio+Abs+Str) + LBB-Premix-Timesaver (78)

Week 5
Tu- AB 54
Th- HR 64
Sa- LM-Premix#2 + BM2-Premix-Double UB (100)
Su- DM-Premix-Timesaver Cardio Blast + B&G-Premix-Floorwork and Abs (77)

Week 6:
Tu- HSC 68
Th- MM 68
Sa- BM2-Premix-Timesaver Cardio + STSTB-Premix-UB only (67)
Su- The first 25 min of AT + TB (93)

The ( time ) is the time the combined workout will take for that day IFF you skip the stretch after ther first workout, and skip the warm-up of the second workout.

You will notice the first three weeks stick with your time constraint of under an hour on T T . I put the other three weeks in becuse you may have some weeks with more time, and you could do some of those instead. ( So many great Cathe workouts, so little time ! )

Each week gives you 3 core workouts. This shoud help your back issues. Most of the weeks have Step Aerobics only once per week. This should help your knees out. ( Try using just a 4 inch step too. )
 
Last edited:
Mary,
I didn't have time to finish earlier, so I am back !
I know you'll be trying to add some Yoga in there too. Maybe if you have one evening a week where you can take a fast walk ( 4 mph or about a mile in 15 min.) and then get your yoga in afterwards. If you are having trouble with knees and back you really need to include stretching as much as you can. (glutes, hip flexors, hamstrings, quads, calves etc..) It will make a huge difference ! You may want to try to add a swim once a week in place of one of your cardios. That will really strengthen your back without the impact. The best way to get in a good stretch is in a hot tub after your swim. Stay in there 10 or 15 min and get all your LB stretches done while your muscles are really warm.
Also, if it's been a while since you actually kept a calorie count, this would be a good time to try a week doing that. You'll probably surprise yourself. There are so many easy online tools for doing that now. You can learn a lot in not too much time.

One last idea I have for you is, the last week before the wedding you could do this :
Sa- HSC 68
Su- LM + MM(core+stretch only) 84 ( do both stretches )
Tu- AT 56
Th- HSC 68

I suggest this because I think good posture is one of the most effective ways to improve your appearance, and I think HCS is THE BEST for posture. (That and a strong core) You'll be gorgeous for your wedding day !

Congrats again !
Linda
 
Hi Linda,

Sorry for the delay in responding, I've been rather busy, and my fiancee is out of town, so I've been able to get a few extra workouts in!

Really just wanted to thank you for the time you put into this for me. I do have a calorie counting app on my ipad I've been using since January. Yes, I was surprised at how I lost sight of portion sizes and how much they affect your calorie intake. I also do have a hot tub and will be working on stretching in there, probably tonight.

I will be putting your (and Stacy's) suggestions to work right away and get in the best shape I can. Although I told my fiancee one of the first meals after we say our "I dos" is going to be a cheeseburger with fries! LOL

Mary
 
Wow! Thanks for sharing the rotation ideas! Looks like a great way to prep for any event, I will be doing this for sure:).
 
Thank you Kris !
Mary- How are you doing ?
Is your back feeling stronger? How are the knees?
Linda
 
Hi Linda,

Sorry for the delay, it's been a while since I've checked the forums.

Thanks for asking! I'm doing pretty well. I've lost 12 lbs. since January. A little slower than I would have liked, but I enjoy good food and am pretty happy. I have 10 weeks to go before the wedding, so I'm hoping I can get some more weight off.

I decided to try the STS program and time it so I finish just before the wedding. This is my 1st "active rest" week. Started out strong with fitting cardio in, but the 3rd or 4th week I had a lot going on and didn't quite as much in, but still did some, as well as take my dogs for a lot of walks. The knees are holding up well. My back is another story, but as usual, I have slacked off on doing my yoga. But I went for a massage yesterday, going to the chiropractor today, and I am GOING to do lots of yoga this week. The only thing I'm lacking is ab work. I need to do better at working that in too. I keep telling myself it will all be worth it!

Thanks again,

Mary
 
WOW good for you!
Losing 12 lbs is great !
I agree about the abs/core work.
If you can fit in more of that , it will help your back.
Keep stretching too.
All your hard work is paying off!
 
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