Rotation #1

[molasses]

I created my first ever rotation. I'm not in the correct section but more people view Open Discussion and I'd like some feedback since I'm starting my rotation on Saturday. I will switch out the new workouts once I receive them in the appropriate spot.

My rotation consists of
1: cardio + legs
2: arms
3: cardio
4: total body + hiit
5: cardio
6: circuit
7: off

WEEK ONE

Sat: CTX All Step – Step Aerobics with warm up and stretch (33 min) + Gym Style Legs
Sun: Gym Style Back Shoulders & Biceps (36 min) and Chest & Triceps (32 min) Timesavers
Mon: Shock Cardio: MMA Kickbox
Tues: Hiit 40/20 + Muscle Max
Wed: Body Max 2 – Cardio Blast Premix (62 min)
Thurs: Step, Jump and Pump
Fri: OFF

WEEK TWO

Sat: Imax 3 – Interval 1-5 (35 min) + Legs and Glutes
Sun: 4DS – All Upper Body Weights Premix
Mon: Kick Max – Low Impact Premix (58 min)
Tues: Cardio Core Circuit – Express Circuit Premix + Supersets
Wed: Step Works
Thur: Bootcamp
Fri: OFF

WEEK THREE

Sat: Cardio and Weights Timesaver Step Premix + Leaner Legs
Sun: Pyramid Upper Body
Mon: Shock Cardio MMA: Fusion
Tues: Hiit 30/30 + Muscle Endurance
Wed: Rhythmic Step
Thurs: High Step Challenge
Fri: OFF

WEEK FOUR

Sat: CTX 10-10-10 – aerobics with warm up and stretch (34 min) + Butts and Guts
Sun: CTX Upper Body Split
Mon: Kick, Punch and Crunch
Tues: Double Wave Pyramid + Power Hour
Wed: Step Blast
Thurs: Drill Max
Fri: OFF

Thoughts?

 

[jdimascio]

I love the variety! You shouldn't get bored with those selections. I like how you are doing a kickbox each week, a step, and a Hiit (or something High Intensity). I think you will get great results. My only question...what about abs?

Otherwise, this is a keeper!! Good luck!

 

[regina]

HI Molasses,

For # 2 of your generic rotation did you mean upper body rather than just arms? In my opinion there seems to be alot of weighted workouts. You are doing weights on Monday - legs, Tuesday- upper body and then Thursday- total body and then Friday, a circuit. Maybe you could delete the total body weight day since you already did a total body workout on Monday and Tuesday ( ie lower/upper).

You also have cardio five days per week which seems alot especially in light of your many weight lifting days. Perhaps instead of doing cardio and legs on Monday some weeks you could do a pylo leg workout which would acoomplish both of those goals.

I would say that to give you more feedback I would need to know what your goals are for this rotation.

Also I do not see any stretch/ yoga or ABS included ( unless you included ABS on your total body day?). With all of that cardio and weights I would say that you defintely need some dedicated time to stretching!

 

[molasses]

HI Molasses,

For # 2 of your generic rotation did you mean upper body rather than just arms? In my opinion there seems to be alot of weighted workouts. You are doing weights on Monday - legs, Tuesday- upper body and then Thursday- total body and then Friday, a circuit. Maybe you could delete the total body weight day since you already did a total body workout on Monday and Tuesday ( ie lower/upper).

You also have cardio five days per week which seems alot especially in light of your many weight lifting days. Perhaps instead of doing cardio and legs on Monday some weeks you could do a pylo leg workout which would acoomplish both of those goals.

I would say that to give you more feedback I would need to know what your goals are for this rotation.

Also I do not see any stretch/ yoga or ABS included ( unless you included ABS on your total body day?). With all of that cardio and weights I would say that you defintely need some dedicated time to stretching!

Thanks for replying. I'll try to answer as many as I can but will probably have more questions...

1A. Yes, I meant to say Upper Body - sorry
1B. What would you replace the Total Body with? another cardio?
2. What is Plyo Legs - Can you give me a Cathe workout example?
3. My goal is to lose weight, want to see a 5-10 lbs loss by Christmas
4. I was going to add an Ab Circuit workout to my upper body day but will pick and choose the one I like on that day...I could do Stretch Max on Fridays.

 

[regina]

Hi Molasses,

Instead of total body on day 4 you could do just a HIIT workout or Cathe's Core Cardio Circuit. With Core Cardio Circuit you will also be doing both cardio and core work. Another suggestion for day 4-You could do a HIIT workout and use that day to give additional attention to any body part that you feel is lagging

plyometrics routines are use to develop controlled impact, maximum power and strength
In the STS series (Meso 3)there are 4 really good Pylometric leg routines.

I think that this is a good rotation for your goal of weight loss.

Good Luck and let us know about your success with this rotation.

 

[molasses]

Regina - Thanks for taking the time to help me with my rotation.

I'll switch my day 4 as you recommend but I unfortunately don't own STS (yet) so I'll stick to what I have written out.

Thanks again and all the best.

 

[regina]

Molasses,
You are welcome and I hope that your rotation goes well.