After a lot of trial and error, I’ve created a 7 day split rotation that cross trains you so well you don’t need a rest day! I’ve been doing this for 2 months now and feel better than ever so I think I’m doing something right. You do two different activities per day, a mix of cardio and strength. Here it is:
Mon: kickbox cardio + standing legs
Tues: other type cardio + planks, supermans, and crunches (I use Power Circuit abs off the CTX)
Weds: kickbox cardio + back/shoulders/biceps
Thurs: other cardio + stability ball core work
Fri: kickbox cardio + floor legs
Sat: chest, triceps, + traditional abs (I use Pure strength abs from back/bicep workout)
Sun: other cardio + pilates style core work
The key is working different muscles every day. I got the idea from Body for Life and then tweaked it. You get 6 cardios, 2 upper body, 2 lower body and 4 core work days. I keep the total work to 40-65 minutes, no longer, so as not to overtrain or burn out. You can decide how many minutes to devote to each segment. I’ve used mostly the gym styles for the strength work, and a variety of core work, including gin miller stability ball, denise Austin pilates, and cathe for power circuit abs and pure strength abs. I’m using segments of powerstrike, Karen Voight’s new Sweat workout (on her foam roller set), KPC and Kickmax for the kickboxing. I really notice my legs don’t get as sore by alternating kickbox with other cardio. I’m kind of a cardio wuss so I’ve use Leslie Sansone’s WATP a lot, but its effective for me! And kind to my knees. But you could use step or whatever-bike, elliptical, treadmill, swim, hike, etc. The more variety the better.
The Saturday abs work mostly the upper rectus muscle and the Sunday abs work mostly the lower transverse muscle so its easy to do those back to back. If I am really short on time I try to at least do one of the two segments planned for the day. I never try and “make up” the missed workout. I think that was part of my past problem with overtraining. On the RARE occasion that I’m too tired or sore, I simply take a rest day-but hardly ever need it! I only do interval cardio rarely, because it wears me out and I want energy, not to be worn out!
My results are: lost 3 pounds, but without dieting! And, I rarely have to take a day off-in the past I could only do 4-5 days a week because I would overdo and get too stiff and sore and tired. My cardio capacity has increased a lot by doing cardio every day. And I’ve had NO tendonitis or pulled muscles from the gym styles (which I think is the greatest strength training set ever created, but I am biased.) And the best part-I’m spending less time per day working out than I was before! The Saturday workout, using gym style timesaver chest-tris and the 10 minute abs clocks in at 38 minutes! That’s kind of a rest day really.
So, I hope you enjoy my 7 day split!
Beth
Mon: kickbox cardio + standing legs
Tues: other type cardio + planks, supermans, and crunches (I use Power Circuit abs off the CTX)
Weds: kickbox cardio + back/shoulders/biceps
Thurs: other cardio + stability ball core work
Fri: kickbox cardio + floor legs
Sat: chest, triceps, + traditional abs (I use Pure strength abs from back/bicep workout)
Sun: other cardio + pilates style core work
The key is working different muscles every day. I got the idea from Body for Life and then tweaked it. You get 6 cardios, 2 upper body, 2 lower body and 4 core work days. I keep the total work to 40-65 minutes, no longer, so as not to overtrain or burn out. You can decide how many minutes to devote to each segment. I’ve used mostly the gym styles for the strength work, and a variety of core work, including gin miller stability ball, denise Austin pilates, and cathe for power circuit abs and pure strength abs. I’m using segments of powerstrike, Karen Voight’s new Sweat workout (on her foam roller set), KPC and Kickmax for the kickboxing. I really notice my legs don’t get as sore by alternating kickbox with other cardio. I’m kind of a cardio wuss so I’ve use Leslie Sansone’s WATP a lot, but its effective for me! And kind to my knees. But you could use step or whatever-bike, elliptical, treadmill, swim, hike, etc. The more variety the better.
The Saturday abs work mostly the upper rectus muscle and the Sunday abs work mostly the lower transverse muscle so its easy to do those back to back. If I am really short on time I try to at least do one of the two segments planned for the day. I never try and “make up” the missed workout. I think that was part of my past problem with overtraining. On the RARE occasion that I’m too tired or sore, I simply take a rest day-but hardly ever need it! I only do interval cardio rarely, because it wears me out and I want energy, not to be worn out!
My results are: lost 3 pounds, but without dieting! And, I rarely have to take a day off-in the past I could only do 4-5 days a week because I would overdo and get too stiff and sore and tired. My cardio capacity has increased a lot by doing cardio every day. And I’ve had NO tendonitis or pulled muscles from the gym styles (which I think is the greatest strength training set ever created, but I am biased.) And the best part-I’m spending less time per day working out than I was before! The Saturday workout, using gym style timesaver chest-tris and the 10 minute abs clocks in at 38 minutes! That’s kind of a rest day really.
So, I hope you enjoy my 7 day split!
Beth
