More Recent Tank Top Rotation
- Thread starter Pippadog1
- Start date
I know I didn't ask the question originally but I have the following DVD's if you'd like to put together one.
Pyramind upper & Lower
Gym Style
Muscle Max
STS
Slow & Heavy
Low Impact Series
4 Day Split
Bootcamp + Muscle Endurance
Push Pull + Supersets
Also a variety of circuit workouts.
I don't have any of the oldest workout like Power Hour though.
Here's a couple of links I found with some different versions of the original Tank Top Rotation, I posted a month long rotation with variations each week that you could also do each week as it's own month long rotation, however it's not super recent. I posted it a few years ago.
http://cathe.com/forum/f100/new-"tank-top-rotation"-236505/
http://cathe.com/forum/f100/tank-top-rotation-newer-dvds-235795/
http://cathe.com/forum/f100/tank-top-arms-ala-hardcore-235917/
Hopefully those links work!
http://cathe.com/forum/f100/new-"tank-top-rotation"-236505/
http://cathe.com/forum/f100/tank-top-rotation-newer-dvds-235795/
http://cathe.com/forum/f100/tank-top-arms-ala-hardcore-235917/
Hopefully those links work!
TexasLaura
Cathlete
In Cathe's March 2011 rotation she doesn't mention tank tops, but she is focusing on core and upper body to balance out the previous months' lower body focus. It looks like the most recent version of a "Tank Top Rotation" to me!
http://cathe.com/forum/f100/march-2011-rotation-281645/
http://cathe.com/forum/f100/march-2011-rotation-281645/
Gibbee
Cathlete
Updated Tank Top Rotation
I finally had a few minutes to get this written down.
First, here is the original Tank Top Rotation by Marlene123, copied from her original post:
“Here is my current rotation which I have been doing for 10 weeks. I plan to do two more weeks of this, then two to three weeks of Slow & Heavy and then back again. I have had such incredible success with this rotation that I hate to let it go even for a few weeks but I know I must to cause some muscle confusion.
Anyway, here it is (and I admit, it's a killer):
Day #1: Pure Strength Chest, Back, Shoulders, Biceps, Triceps
Day #2: CTX Leaner Legs
Day #3: CTX Shoulders, Biceps, Triceps plus cardio
Day #4: Cardio
Day #5: MIS
Day #6: Cardio
Day #7: Cardio or rest
As you can see, this routine works shoulders, biceps and triceps three times per week, chest and back twice and legs twice. I do abs 4-5 times per week as well.”
If you break down the rotation, it looks like this:
Complete Upper Body Weights
Complete Lower Body Weights
Biceps, Triceps and Shoulders Weights
Cardio
Total Body Weights
Cardio
Cardio or Rest
To update it, you could choose any of the following to plug into the base rotation:
*** Upper Body Weights *** (alternatives to the DVD's listed in the original rotation)
STS Total Body – only upper body or an upper body premix
Body Max upper body weights
Body Max 2 upper body weights (this would be a timesaver since it is so short – or could be lengthened by doing the 2x upper body premix)
Cardio & Weights - upper body weights sections or all of the weights since the legs are only worked with light weights
Muscle Max – upper body only
Cross Train Express - upper body weights
Push-Pull – upper body only or one of the upper body only premixes
Supersets – upper body only
Pyramid Upper Body – complete pyramid or just up or down the pyramid
4 Day Split –all upper body
LIS Tri-sets Uper body
Gym Styles – combine the Chest/Triceps and Back/Shoulders/Biceps DVD’s into one workout
Power Hour – upper body only
High Reps – upper body only
Upper Body toning section from Basic Step/Body Fusion
Slow & Heavy - upper body weights only
Pure Strength - upper body weights
MIS - upper body weights
***Lower Body Weights***
Muscle Max Lower Body only
4 Day Split – Legs
Pyramid Lower Body - complete pyramid or just up or down the pyramid
Gym Style Legs
LIS Tri-sets – Lower Body
STS Total Body – Legs only premix
STS – any of the legs only DVD’s from the set
Legs & Glutes
Butts & Guts
Power Hour – legs only
Lower Body toning section from Basic Step/Body Fusion
Cross Train Express – Leaner Legs
Lower Body Blast
High Reps – lower body only
Slow & Heavy - Legs
Pure Strength - Legs
Maximum Intensity Strength - Legs only
*** Total Body Weights ***
Muscle Max
Power Hour
4 Day Split total body weights premix
Pyramid Upper/Lower premix
Muscle Endurance
STS Total Body
Total Body Sculpting
Combined body toning sections from Basic Step/Body Fusion
LIS Tri-sets total body premix
Travel Fit
High Reps
Weights only from Step, Jump & Pump (a time saving workout)
Weights only from Boot Camp
Maximum Intensity Strength
*** Total Body Weight workouts could even be a weighted metabolic workout or circuit
workout, like High Step Challenge, Boot Camp, etc.! ***
*** Biceps, Triceps, Shoulders ***
This workout could easily be any workout from Cathe using only these muscle groups.
*** Cardio ***
Totally your choice!
*** More Modifications ***
You can choose to do the Tank Top Rotation using your weight preference (light, medium, heavy) or by alternating (doing the total body workout heavy and the other workouts light or vice versa). The rotation is really very easily changeable and Cathe has such great weight workouts to choose from that you should have plenty of options even if you do not have a bunch of her workouts. If you follow Marlene's recipe, you should be fine!
And mixing in a weighted metabolic workout for your total body workout or one of your cardio workouts would just be icing on the cake!
Gibbee
I finally had a few minutes to get this written down.
First, here is the original Tank Top Rotation by Marlene123, copied from her original post:
“Here is my current rotation which I have been doing for 10 weeks. I plan to do two more weeks of this, then two to three weeks of Slow & Heavy and then back again. I have had such incredible success with this rotation that I hate to let it go even for a few weeks but I know I must to cause some muscle confusion.
Anyway, here it is (and I admit, it's a killer):
Day #1: Pure Strength Chest, Back, Shoulders, Biceps, Triceps
Day #2: CTX Leaner Legs
Day #3: CTX Shoulders, Biceps, Triceps plus cardio
Day #4: Cardio
Day #5: MIS
Day #6: Cardio
Day #7: Cardio or rest
As you can see, this routine works shoulders, biceps and triceps three times per week, chest and back twice and legs twice. I do abs 4-5 times per week as well.”
If you break down the rotation, it looks like this:
Complete Upper Body Weights
Complete Lower Body Weights
Biceps, Triceps and Shoulders Weights
Cardio
Total Body Weights
Cardio
Cardio or Rest
To update it, you could choose any of the following to plug into the base rotation:
*** Upper Body Weights *** (alternatives to the DVD's listed in the original rotation)
STS Total Body – only upper body or an upper body premix
Body Max upper body weights
Body Max 2 upper body weights (this would be a timesaver since it is so short – or could be lengthened by doing the 2x upper body premix)
Cardio & Weights - upper body weights sections or all of the weights since the legs are only worked with light weights
Muscle Max – upper body only
Cross Train Express - upper body weights
Push-Pull – upper body only or one of the upper body only premixes
Supersets – upper body only
Pyramid Upper Body – complete pyramid or just up or down the pyramid
4 Day Split –all upper body
LIS Tri-sets Uper body
Gym Styles – combine the Chest/Triceps and Back/Shoulders/Biceps DVD’s into one workout
Power Hour – upper body only
High Reps – upper body only
Upper Body toning section from Basic Step/Body Fusion
Slow & Heavy - upper body weights only
Pure Strength - upper body weights
MIS - upper body weights
***Lower Body Weights***
Muscle Max Lower Body only
4 Day Split – Legs
Pyramid Lower Body - complete pyramid or just up or down the pyramid
Gym Style Legs
LIS Tri-sets – Lower Body
STS Total Body – Legs only premix
STS – any of the legs only DVD’s from the set
Legs & Glutes
Butts & Guts
Power Hour – legs only
Lower Body toning section from Basic Step/Body Fusion
Cross Train Express – Leaner Legs
Lower Body Blast
High Reps – lower body only
Slow & Heavy - Legs
Pure Strength - Legs
Maximum Intensity Strength - Legs only
*** Total Body Weights ***
Muscle Max
Power Hour
4 Day Split total body weights premix
Pyramid Upper/Lower premix
Muscle Endurance
STS Total Body
Total Body Sculpting
Combined body toning sections from Basic Step/Body Fusion
LIS Tri-sets total body premix
Travel Fit
High Reps
Weights only from Step, Jump & Pump (a time saving workout)
Weights only from Boot Camp
Maximum Intensity Strength
*** Total Body Weight workouts could even be a weighted metabolic workout or circuit
workout, like High Step Challenge, Boot Camp, etc.! ***
*** Biceps, Triceps, Shoulders ***
This workout could easily be any workout from Cathe using only these muscle groups.
*** Cardio ***
Totally your choice!
*** More Modifications ***
You can choose to do the Tank Top Rotation using your weight preference (light, medium, heavy) or by alternating (doing the total body workout heavy and the other workouts light or vice versa). The rotation is really very easily changeable and Cathe has such great weight workouts to choose from that you should have plenty of options even if you do not have a bunch of her workouts. If you follow Marlene's recipe, you should be fine!
And mixing in a weighted metabolic workout for your total body workout or one of your cardio workouts would just be icing on the cake!
Gibbee
Last edited:
Linda1
Cathlete
Thanks !
Gibbee,
Thanks so much for taking the time to post this. I will be using this! (Just printed it out) It looks like a great idea with a lot of options. I never thought to do a rotation like this, but I am hoping this will really improve my shoulders and biceps especially.
Thanks again,
Linda
Gibbee,
Thanks so much for taking the time to post this. I will be using this! (Just printed it out) It looks like a great idea with a lot of options. I never thought to do a rotation like this, but I am hoping this will really improve my shoulders and biceps especially.
Thanks again,
Linda
Last edited: