My 3 week Freestyle rotation...results & need comments

[banslug]

OK. Long post, sorry. I've been trying to Freestyle for 3 full weeks now and I wanted to post my rotation for the past few weeks for suggestions. PLEASE! Comment away! Let me know what I should add, what I should take out, what I need to change.

I've lost 8.2 pounds total so far and my jeans are starting to fit better in the butt and waist. My thighs are still a bit snug in jeans, but I'm hoping that changes soon.

Here's what I've done so far:

Week 1 (still recovering a bit from my marathon)
Mon: 30 min (2 mile) treadmill power walk, PLB standing, leg curls and leg extensions, Ab Hits (10 mins)
Tues: 60 min (4 mile) treadmill power walk, PLB floor, 100 walking lunges
Wed: 30 min (2 mile) treadmill power walk, PUB (without the abs)
Thurs: Step Works
Fri: Step Max, L&G standing, abs
Sat: MIC, L&G ankle wts section, leg curls and leg extensions
Sun: ME, 40 min (10.6 mile) bike hill workout

Week 2 (feeling really strong in the legs after the marathon, so I picked up with the running again)
Mon:Rest
Tues: 3 mile run, Leaner Legs
Wed: Step Blast (combos 1,2,3), GS Legs floor work, leg curls and leg extensions, stability ball abs
Thurs: 6 mile run
Fri: Low Max, 2 sets push ups and dips to exhaustion, abs
Sat: Step Fit, Upper Body weights
Sun: 10K (6.2mile) road race

Week 3 (REALLY feeling good now)
Mon: Rest
Tues: 6 mile run, leg extensions and leg curls, 50 reverse lunges
Wed: PLB standing work, PUB with abs, 100 walking lunges
Thurs: 6 mile run (intervals), PLB floor work, leg extensions and leg curls
Fri: The Gauntlet from Terminator, Ab Hits 10 mins, 100 reverse lunges
Sat: Rest
Sun: 6.25 mile run (interval), Core Max 3


What are your thoughts and/or suggestions. I think starting this week, I'm going to do one upper body part a day for a few weeks.

THANKS!

Gayle

 

[saia11]

Gayle,
This looks great and it sounds like you are starting off with some killer results. I'm glad to see that you are going to add in more upper body work, as I was about to suggest that. I would also suggest adding in some "lunge" cycles of in place of one of your standing legs workouts each week. They are much tougher than you might think initially. You can look through the original freestyle thread for the full variety, but start with 4x20 Walking lunges, front lunges, reverse lunges, inner thigh lunges, reverse cross-over lunges, squats, and plie squats. No weight, very high rep. These can get a little boring, so I suggest music, tv, whatever to get you through, just be careful not to lose count as that can get frustrating!;-) Also, for the lunges a complete rep is one on the left side and one on the right side.
Also, if you have Kickmax you can use the leg drills in place of the GS/PLB/L&G Floor work one day. And bump up your reps on the day you do walking lunges to at least 200, but try to increase from there, with as few breaks as you can manage.
Good luck!
Mattea

 

[Mckmain]

Great suggestions Mattea!!! I also get myself doing too many Cathe's and forget some of the traditional Freestyle exercises.

Gayle your rotation looks good! As you are getting results just keep it up. I think what Mattea said about doing different lunge cycles in place of a standing day is great and good advice for any Freestylers out there. I do think you should still do the leg extensions and legs curls though as those muscles are good for running and especially the quad is tough to hit with most leg work...and yes, the Kickmax LCD will fry your legs...

Vareity is the key......Carole

 

[banslug]

Thank you, ladies! I love cardio so much and I keep hearing in my head what I read somewhere on these boards: "if I have to do more cardio, I'm not doing enough walking lunges". I don't remember who said it or where I read it, but that keeps going thru my mind.

I'll keep you posted. I really appreciate the help.

Gayle