For anyone interested in my rotation that helped me lose over 50 lbs.
I added an extra 8 weeks for the 20-30 suggestion rotation that Cathe had given me, for my mother and sister in law who both wanted to lose a large amount of weight. They are both new to cathe and just wanted a pre-accumulation rotation to the accumulation period.
Week 1 and 2
Mon- Basic step/upper body/ab add on
Tues-lower body from b/s
Weds- Rest
Thur- Basic step/uppger body/ab add on
Fri- lower bdy from basic step
Sat--rest
Sun- basic step
Week 3 and 4
Mon- body fusion/upper body from basic step/abs
Tues walking for 30 minutes at 2.8mile per hour
Weds- lower body from upper body/ab add on
Thurs- rest
Fri- body fusion/lower body/abs
Sat- upper body/abs/walk for 45 minutes at 2.5-2.8 mph
Sun- rest
Week 5
Mon- high step circuit/10 minutes abs/chest only from pure strength
Tues- walk for 1 hour/back from pure strength
Weds- high step circuit/biceps from pure strength
Thurs- rest
Frid- walk for 1 hour/triceps from pure strength
Sat- high step circuit/shoulder from pure strength
Sun- no cardio/legs from pure strength either floor or standing
Week 6
Mon- high step training/chest and triceps form pure strength
Tues- walk for 1 hour/back and shoulders from pure strength
Weds- high step training/biceps and legs from pure strength
Thur- rest
Fri- walk for 1 hour and abs from pure strength
Sat- basic step/push-pull-moderate weights only
Sun-rest
Week 7
Mon- Imax 2( warmup/1st and 2nd interval) bba from p/s
Tues- walk for 1 hour/cst from p/s
Wed- Imax2 (warmup 1st and 2nd interal) legs and abs from p/s
Thurs rest day
Fri- Kick/Punch/Crunch(kpc) the first 20 minutes only plus warmup
Sat- walk for 45 minutes/push - pull(moderate weights only)
Sun- rest
Week 8
Mon- Imax 2(warmup/3rd and 4th interval) cst from p/s
Tues- walk for 45 minutes/bba from p/s
Wed- Imax 2(warmup/3rd and 4th interval) legs and abs from p/s
Thur- rest day
Friday- walk for 1 hour
Sat- Imax 2(warmup and interval 1-4) push-pull(moderate weights)
Sun- Rest
After this 8 week rotation then proceed to the actual rotation suggested by Cathe. When doing the Imax's, if you feel like doing more or all of the imax just do it. My mom is step challenged and was not able to complete (or learn) the routine in its entirety, so I split them up so that she can slowly learn the step routine. When doing the actual rotation suggested by Cathe, she will probably do just half of the imax 1 or 2 for a while until she gets used to it. For the most part she will probably walk for cardio and slowly add Cathe step routines as time progress. Also if you fell like repeating a week,by all means go ahead. My sister in law has repeated week 6 twice. Good luck to those who will try this. I hope it helps.
Chap, good health to all.
I added an extra 8 weeks for the 20-30 suggestion rotation that Cathe had given me, for my mother and sister in law who both wanted to lose a large amount of weight. They are both new to cathe and just wanted a pre-accumulation rotation to the accumulation period.
Week 1 and 2
Mon- Basic step/upper body/ab add on
Tues-lower body from b/s
Weds- Rest
Thur- Basic step/uppger body/ab add on
Fri- lower bdy from basic step
Sat--rest
Sun- basic step
Week 3 and 4
Mon- body fusion/upper body from basic step/abs
Tues walking for 30 minutes at 2.8mile per hour
Weds- lower body from upper body/ab add on
Thurs- rest
Fri- body fusion/lower body/abs
Sat- upper body/abs/walk for 45 minutes at 2.5-2.8 mph
Sun- rest
Week 5
Mon- high step circuit/10 minutes abs/chest only from pure strength
Tues- walk for 1 hour/back from pure strength
Weds- high step circuit/biceps from pure strength
Thurs- rest
Frid- walk for 1 hour/triceps from pure strength
Sat- high step circuit/shoulder from pure strength
Sun- no cardio/legs from pure strength either floor or standing
Week 6
Mon- high step training/chest and triceps form pure strength
Tues- walk for 1 hour/back and shoulders from pure strength
Weds- high step training/biceps and legs from pure strength
Thur- rest
Fri- walk for 1 hour and abs from pure strength
Sat- basic step/push-pull-moderate weights only
Sun-rest
Week 7
Mon- Imax 2( warmup/1st and 2nd interval) bba from p/s
Tues- walk for 1 hour/cst from p/s
Wed- Imax2 (warmup 1st and 2nd interal) legs and abs from p/s
Thurs rest day
Fri- Kick/Punch/Crunch(kpc) the first 20 minutes only plus warmup
Sat- walk for 45 minutes/push - pull(moderate weights only)
Sun- rest
Week 8
Mon- Imax 2(warmup/3rd and 4th interval) cst from p/s
Tues- walk for 45 minutes/bba from p/s
Wed- Imax 2(warmup/3rd and 4th interval) legs and abs from p/s
Thur- rest day
Friday- walk for 1 hour
Sat- Imax 2(warmup and interval 1-4) push-pull(moderate weights)
Sun- Rest
After this 8 week rotation then proceed to the actual rotation suggested by Cathe. When doing the Imax's, if you feel like doing more or all of the imax just do it. My mom is step challenged and was not able to complete (or learn) the routine in its entirety, so I split them up so that she can slowly learn the step routine. When doing the actual rotation suggested by Cathe, she will probably do just half of the imax 1 or 2 for a while until she gets used to it. For the most part she will probably walk for cardio and slowly add Cathe step routines as time progress. Also if you fell like repeating a week,by all means go ahead. My sister in law has repeated week 6 twice. Good luck to those who will try this. I hope it helps.
Chap, good health to all.
