I just ordered MIS and PowerHour and was wondering how to put together a rotation using them. Should I do one tape twice a week for several weeks, or each of them once a week, or do one twice a week and then the other the next week back and forth? I'm looking for muscle gains and weight loss. Thanks!
MIS/Powerhour rotation
- Thread starter Cbelle
- Start date
Hi! I can't find it, but Cathe recently posted this idea. This was in response, however, to a question about muscular ENDURANCE, not muscle gains and weight loss...
week 1-4 PowerHour 2-3X/week
week 5-8 MIS 2x/week + PH 1X/week
week 9-12 PH 2x/week + MIS 1X/week
week 13-16 CTX
week 17-20 Bmax 2x/week + PH 1x/week
I have added the following , but if you are looking for weight loss, you would probably need to do more cardio:
3 cardio per week (one interval, 2 45-60 minute regular cardio)
3-4 core workouts
2-3 long stretches (15+ minutes)
My week looks like this for this first 4 week part of the rotation:
Monday: Interval Max + 15 minutes stretching
tuesday: Power Hour (includes core work)
Wednesday: rest
Thursday: Power Hour
Friday: 45-60 cardio
Saturday: 45-60 cardio + core and 15 minutes stretching
Sunday: PowerHour + 15 minutes stretching
You could substitute another cardio for the Thursday PH workout...
Hope this helps somewhat
Wendy
week 1-4 PowerHour 2-3X/week
week 5-8 MIS 2x/week + PH 1X/week
week 9-12 PH 2x/week + MIS 1X/week
week 13-16 CTX
week 17-20 Bmax 2x/week + PH 1x/week
I have added the following , but if you are looking for weight loss, you would probably need to do more cardio:
3 cardio per week (one interval, 2 45-60 minute regular cardio)
3-4 core workouts
2-3 long stretches (15+ minutes)
My week looks like this for this first 4 week part of the rotation:
Monday: Interval Max + 15 minutes stretching
tuesday: Power Hour (includes core work)
Wednesday: rest
Thursday: Power Hour
Friday: 45-60 cardio
Saturday: 45-60 cardio + core and 15 minutes stretching
Sunday: PowerHour + 15 minutes stretching
You could substitute another cardio for the Thursday PH workout...
Hope this helps somewhat
Wendy
Hi Stacy,
I did a 6 week PS rotation a few months ago. I did 3 cardio per week, and the PS series as-is: each tape one time per week going as heavy as I could. A typical week was:
Monday: abs/planks
Tuesday: PS CST
Wednesday: 45-60 cardio
Thursday: PS BBA
Friday: 45-60 cardio
Saturday: PS SLA
Sunday: 45-60 cardio
I didn't have a real rest day with this, but I would often just add the abs/ planks to a cardio day and rest on Monday.
Wendy
I did a 6 week PS rotation a few months ago. I did 3 cardio per week, and the PS series as-is: each tape one time per week going as heavy as I could. A typical week was:
Monday: abs/planks
Tuesday: PS CST
Wednesday: 45-60 cardio
Thursday: PS BBA
Friday: 45-60 cardio
Saturday: PS SLA
Sunday: 45-60 cardio
I didn't have a real rest day with this, but I would often just add the abs/ planks to a cardio day and rest on Monday.
Wendy