Question for Those who Take 2 Rest Days...
- Thread starter sparrow13
- Start date
RunninTeach
Cathlete
Sparrow,
I'm moving to two rest days, too. This is how I think I'll try it:
M - off
T - run or elliptical (EXT)
W- circuit or FB weights
R - run or EXT
F - off
S - run or EXT + yoga
S - run or EXT
Will be interested in seeing how others structure their week. Thanks for asking this!
I'm moving to two rest days, too. This is how I think I'll try it:
M - off
T - run or elliptical (EXT)
W- circuit or FB weights
R - run or EXT
F - off
S - run or EXT + yoga
S - run or EXT
Will be interested in seeing how others structure their week. Thanks for asking this!
Aquajock
Cathlete
Actually, I usually have three rest days off during any given week: Tuesdays, Thursdays and Fridays. I tend to prefer longer, ultra-intense sessions. Every now and then I'm able to squirt in a power walk during my lunch hour but not that often.
My schedule is:
Saturday: aqua training 3:00 (cardio, total muscle conditioning including lower body, core and upper body)
Sunday: another 3:00 session, including about 1:15 cardio, and then total-body muscle conditioning (including lower body, core and upper body) with heavy weights
Monday p.m.: session about 1:30, with about 1:10 or 1:15 cardio and 15 / 20 minutes core
Wed. p.m.: session about 1:30, with about 1:05 cardio, 5 minutes of barbell leg work and about 15/20 minutes of core.
That seems to work quite well. A trade-off I have to make for working out on Mon. and Wed. p.m. is that I get in a kick-ass workout and sleep miserably that night, which makes Tuesdays and Thursdays naturals for rest days.
A-Jock
My schedule is:
Saturday: aqua training 3:00 (cardio, total muscle conditioning including lower body, core and upper body)
Sunday: another 3:00 session, including about 1:15 cardio, and then total-body muscle conditioning (including lower body, core and upper body) with heavy weights
Monday p.m.: session about 1:30, with about 1:10 or 1:15 cardio and 15 / 20 minutes core
Wed. p.m.: session about 1:30, with about 1:05 cardio, 5 minutes of barbell leg work and about 15/20 minutes of core.
That seems to work quite well. A trade-off I have to make for working out on Mon. and Wed. p.m. is that I get in a kick-ass workout and sleep miserably that night, which makes Tuesdays and Thursdays naturals for rest days.
A-Jock
lifeverlasting78
Cathlete
Hi Sparrow!
I know how you feel! To be honest, I never used to work out 6 days per week until I joined Cathe forums and started doing rotations. I got burnt after about 2 months of that and realized my body just couldn't keep up with that many days of working out and only one rest day. Plus, it's not always necessary to work out that much! I guess it depends on your goals, how your body handles it, your time constraints, etc. In any event, when I got 4DS, I started doing that. The perfect weekly workout with cardio, weights & abs! I actually found that my body responds better to MORE cardio and lower/less rep weights, so now I am doing this: 3 days of hour long cardio (with one day being a circuit workout) and two total body workouts (or I will split one day upper body and another day lower body). That works well for me!
Good luck and don't be discouraged, it CAN be done with results! As a matter of fact, here is a FOUR day rotation that Cathe herself made up for me when I asked her how to get the job done in just 4 days:
Week One: 4DS in any order
Weeks Two & Four: M- PUB + MIC (hi/lo only), T- 40 min run, W- PLB + MIC (step segment), Th- OFF, Fri- IMAX
Week Three: 4DS in any order, but do premixes that have more cardio
Hope this helps!
Christine
I know how you feel! To be honest, I never used to work out 6 days per week until I joined Cathe forums and started doing rotations. I got burnt after about 2 months of that and realized my body just couldn't keep up with that many days of working out and only one rest day. Plus, it's not always necessary to work out that much! I guess it depends on your goals, how your body handles it, your time constraints, etc. In any event, when I got 4DS, I started doing that. The perfect weekly workout with cardio, weights & abs! I actually found that my body responds better to MORE cardio and lower/less rep weights, so now I am doing this: 3 days of hour long cardio (with one day being a circuit workout) and two total body workouts (or I will split one day upper body and another day lower body). That works well for me!
Good luck and don't be discouraged, it CAN be done with results! As a matter of fact, here is a FOUR day rotation that Cathe herself made up for me when I asked her how to get the job done in just 4 days:
Week One: 4DS in any order
Weeks Two & Four: M- PUB + MIC (hi/lo only), T- 40 min run, W- PLB + MIC (step segment), Th- OFF, Fri- IMAX
Week Three: 4DS in any order, but do premixes that have more cardio
Hope this helps!
Christine
pwmatt
Cathlete
Sparrow, my rest days are usually unplanned, so I'm afraid I'm not much help. It depends on what life is dealing me. I try to rest Wed and one the of weekend days. It just depends on how I feel. I wo early morning and if I miss that window it won't happen any other time of the day, with the exception of the weekends.