P90X Rotation with Cathe Workouts

[Soosan]

I don't have P90X but am intrigued by all of the positive posts and will probably get it later this year.

In the meantime, if possible, I would like to try a rotation similar to the one that comes with P90X (like the one Kathryn's doing) using Cathe workouts and yoga.

Could someone post a rotation that might come close?

 

[naughtoj]

The only way you could come close would be to do S&H with a set of push ups (on toes, varied forms) in between all exercises as well as a set of pull ups (varied). That would probably prepare you nicely. The rest is up to you. The cardio in P90X is alot easier to get used to. Just do IMAX and BC alot.


Janice

 

[Soosan]

Thanks, Janice! I think I can handle the cardio, but in order for me to make progress with push-ups and pull-ups, I have to do them outside of a workout. (Not that I can do them that way either.x( )

 

[Soosan]

Speaking of pull-ups, how do you work up to them? The few times I've tried them at the playground, I simply could not do one and my form was awful. Kind of like if I tried to do lat rows with 50 lb dumbbells. My form would be awful and any trainer would tell me to reduce the weights before I got injured. How does this differ from forcing yourself to do an exercise for which you don't have the strength?

 

[naughtoj]

Susan..

Well, you kinda are forcing yourself to do something you don't have the strength to do....YET. That is why I think the injury risk is high. I am starting with 1 round of P90X, so maybe you could just do ONE set of say, 8, in between each S&H exercise (push ups and pull ups) I am using the door gym, and like you, cannot pull myself up from a dead hang. Actually I have been putting a chair in front of me and resting BOTH my legs on it (yes, I am THAT pathetic), so that I am mostly pulling up only my upper body weight. Do you see what I mean. It doesn't seem like it, but you can modify them. Don't be afraid to try. You body just needs to get used to them. Eventually, you have to stop modifying or putting other exercises in place of or you will never have the strength to do them. THAT is why we are forcing ourselves.


Janice

 

[dlp252]

I previewed Chest & Back last night and they showed several modifications. Bands attached to a high pole (or door frame) being one, and another way where they used a chair to put one foot on to "assist" with the chin-ups/pull-ups. You can put the chair closer to you (easier) or farther away (harder). I'm planning to try that method, but think I'm also going to get an attachment to hook my bands up to the door securely.

 

[kathryn]

I posted a P90X-like rotation using mostly Cathe workouts on one of the other threads, but here's the jist of it, based on P90X's "classic" rotation, which I think is the best of the three ("doubles" adds an extra cardio session 3 days a week on weeks 5-7 and 4 days a week on weeks 9-12, while the "lean" rotation has more cardio, but omits one body part a week in each weight workout).

Week 1-3
day 1: Slow and Heavy chest and back with abs (you won't get the push-pull benefits of P90X)
day 2: IMAX 1 or 2 (to substitute for a lower body plyometric workout)
day 3: Mix of Slow and Heavy shoulders and biceps/triceps with abs
day 4: yoga of choice
day 5: leaner legs or legs and glutes and abs
day 6: KPC or Cardio Kicks (cardio with upper body focus)
day 7: stretch or rest

Weeks 4, 8, 13 (recovery)
day 1: yoga
day 2: a core workout like TLP Core Foundations or Kathy Smith LWTLW2
day 3: KPC or Cardio Kicks
day 4: stretch
day 5: core workout
day 6: yoga
day 7: rest or stretch

Weeks 5-7
Same as weeks 1-3, but substitute PS chest/shoulders/triceps plus abs for chest and back and substitute PS back and biceps with abs for shoulders and biceps/triceps

For weeks 9/11, follow week 1-3 schedule. For weeks 10/12, repeat weeks 5-7 program.