NEW Rotation: Upper Body/Lower Impact Focus

[Stacy]

Hi. I put together this rotation b/c I was looking for something with upper body emphasis and also some lower impact cardio/more knee friendly leg work. Feel free to substitute. For abs do your ab workout of choice. For some of the standing leg work, I often will substitute ball squats for regular squats or one legged wall squats for lunges b/c I can't do regular lunges. Put in extra rest days wherever needed.

WEEK ONE
1. GS Chest (omit pushups) + CTX Step&Intervals (cardio only) or short cardio of choice
2. GS Chest Pushups only + SJP step only + GS legs floor work
3. S&H Triceps, Biceps + abs
4. GS Pushups + 1/2 Low Max + abs
5. GS Back + KPC cardio conditiong premix
6. S&H Shoulders + Timesaver #5 Legs, abs
7. Rest/Yoga

WEEK TWO
1. PS Chest, PUB Chest (up only) + KPC kicking&punching premix
2. GS Pushups + CTX Power Circuit (cardio and abs only)
3. GS Biceps + PUB Biceps (up only); GS Triceps + PS Triceps
4. Low Imapct Step or longer cardio of choice + segment of choice of Coremax
5. GS Shoulder + PS Shoulder + Supersets Lower Body Blast premix
6. GS Pushups + S&H Back + C&W cardio and abs only or short cardio of choice
7. Rest/Yoga

WEEK THREE
1. High Step Challenge
2. Cardio Kicks
3. ME/BC Bonus Combo
4. Yoga
5. KickMax Low Impact Premix
6. CTX Upper Body
7. Rest

WEEK FOUR
1. S&H Chest, Back + abs
2. 1/2 Low Max + GS floor legs
3. S&H Tri, Bi's + abs
4. GS Pushups + Long cardio of choice
5. S&H Legs and Shoulders + abs
6. Rest
7. Bootcamp

 

[Stacy]

I was thinking of making a few changes....

WEEK ONE
1. GS Chest + CTX Step&Intervals
2. SJP step + GS legs floor work + abs
3. S&H Triceps, Biceps + abs
4. GS Back + KPC Cardio Conditioning premix
5. GS Pushups + 1/2 Low Max + abs
6. S&H Shoulders + Timesaver #5 Legs, abs
7. Rest/Yoga

WEEK TWO
1. PS Chest, PUB Chest (up only) + KPC kicking/punching drills
2. GS Biceps, PUB Biceps (up only); GS Triceps, PS Triceps
3. CTX Power Circuit (cardio and abs only) + PS Legs floor work
4. GS Pushups + long cardio of choice + segment of choice from Core Max
5. GS Shoulders + PS Shoulders + Supersets Lower Body Blast premix
6. S&H Back + Cardio & Weights (cardio and abs only)
7. Rest

 

[berry99]

Hi Stacy. Your rotation caught my eye because of low impact. My knees are having some problems lately so I am trying to make them happy. I have been doing ball squats to sub for squats lately too and I really like it. I never could think of an alternative to lunges so I just did them the best that I could. I was just wondering if you could describe what a one legged wall squat is. Do you have a ball between your back and the wall? I would like to try this modification for lunges because it sounds promising for my creaky knees. Thanks for the info. How is the rotation working for you?

Karin

 

[Stacy]

For the one legged wall squat, I do a few variations, both use a stability ball placed btwn your back and the wall. For one I keep one leg extended, and do squats with the other leg. In another version I do the same thing but do more of a static hold for about 5 seconds before repeating. Another substitute is doing the one legged roll out and glute tucks (?) that Cathe does toward the beginning of the floor work section in GS Legs. As far as upper body I was trying to fit in doing GS pushups a few times b/c I had done that a few months and was really seeing some great definition in my shoulder, tricep area.

I substitute alot of stability ball wall squats, and some band work during the "leg" segments of my rotation, ie. during Power Circuit cardio I never do the lunges as Cathe does. On a good knee day, for a lunge substitute I'll place one foot on the step and keep it there as I do stationary lunges, for some reason that position seems easier on my knee. Also on days my knees are feeling stronger, I'll hold a 10 lb weight plate while doing wall squats.

I'm going to be starting this rotation Monday, crazy work schedule permitting. A co-worker is on maternity leave so work has been very hectic lately, but I'm going to try my darndest!

 

[berry99]

Stacy, thanks for the reply. Your descriptions were great and I am excited to try the one leg wall squats. Good luck when you start the rotation. It looks like a good one.

Karin

 

[Stacy]

Good Luck to you too. I keep tweaking the rotation everytime I look it over, hehe. I'm thinking of replacing CTX Upper Body with Muscle Max in week 3, and for week 4 also adding in the corresponding body part from CTX to that body part in S&H, ie. do S&H Tri's, Bi's followed by CTX tri and bi's segments. I just really like doubling up body parts, that has always given me better results. I am just coming off more of a circuit/cardio rotation b/c that's what fit better into my schedule, but I have definitely seen a loss of definition and strength in my upper body.