new to rotations

[skatie0569]

Hello,
I have two Cathe DVD titles "Power Hour" and "PUB/PLB".
I want to begin some sort of rotation but have never done so before.
Is it acceptable to do one workout each day?
I read about doing different body parts each day to avoid over training but don't know how to apply that to these titles.
Would I be able to do one of the workouts in it's entirety each day? I understand the Pyramids would be a 2 day thing though, right?
EG: Power hour one day.. MIS the next.. and then Body Max the next?
Would this be too much work?
I appreciate your help.. I am not new to the forum but definitely green when it comes to cathe's DVDs.
Many of you have a lot of experience in the intensity of the titles I mentioned, could I ask for an opinion or two please?
Thanks to all,
Kelly

 

[kathryn]

Hi Kelly!
Here are some ideas:
Since you shouldn't work the same body parts with resistance work two days in a row, you could split up the Pyramids and PH in several ways.

Are you new to weight training, or have you been doing it for a while? If it's new to you, I suggest doing a full body workout (like PH or MIS) two days a week, then working up to three (non-consecutive days). After you have done that for a while, you could move to a split (which the Pyramids are) doing each twice a week.

If you are not new to weight work, then you can skip to a rotation with PH or MIS and the Pyramids. You could do PLB and PUB on consecutive days (ie: Monday and Tuesday) then skip and day or two and do PH.

 

[dutchgirl]

Hi Kelly,

You have some great DVD's there. Lots of fun and very tough strength workouts. However, IMO, if you were to try to work with just these to create a rotation you could do some serious injury with overtraining.

Here is my suggestion:

You could do a week where you alternate a full body workout with a cardio workout or another type of workout. For example...
M: Power Hour
T: Step cardio
W: MIS
TH: Hi/Lo, kick boxing, walking, whatever
F: Body Max
you could take the weekend off or take on a cardio activity on one of the weekend days.

Or you could do a split rotation with cardio interspersed. For example...
M: PUB
T: some form of cardio or pilates or yoga, whatever
W: PLB
TH: form of cardio
F: either a total body workout or do another focused split (like MIS legs only) with a brief cardio and switch focus the following week (the next week you could do MIS upper)
same thing as above for weekends, either do some more cardio or take the weekend off

Or you could do a one part per day rotation. For example...
M: PowerHour Back + MIS Back + 30 minute cardio
T: PowerHour Chest + Body Max Chest + 30 minute cardio
W: Power Hour Shoulders/Biceps + MIS Shoulder/Biceps
TH: Power Hour Triceps + BodyMax Triceps + 30 minutes cardio
F: PLB or MIS Body + Body Max Power Circuits
if you wanted to make it a 6 day rotation you could do the biceps over the weekend and add cardios to both workouts.

This last rotation works because the same muscle group is not being worked consecutively.

Too much strength training can lead to injury and a lot of muscle soreness. IMO, just throw in some cardio days and you're good to go.

Just my two cents!

 

[skatie0569]

Hi Kathryn,
Lovely to hear from you!
I am not entirely new to lifting weights but have never done a pump class, a video or DVD or gym session or curcuit so I guess my form would probably suck. But I am very strong.
I understand what you mean in the way you have spaced the workouts. Would it be alright for me to do each workout every second or third day? Would that be a gentler option? I have a LOT of learing to do!
Plus, what are the two titles I mentioned defined as.. endurance or strength?
I am glad you don't mind me bending your ear with these questions Kathryn.
Kelly

 

[skatie0569]

Thankyou so much for your help,
I can understand what you are saying and I shall put together a rotation based on that. I have never done this before so I am very excited!
Thankyou so much.. I shall let you know how I go.
This is going to be great!!
All the best,
Kelly