Rotation based on Stamina Extreme Idea

gogigi

gogigi

Cathlete
Someone posted an idea in the suggestions forum for a series called Stamina Extreme. I thought it was such a great idea that I made up a rotation based on this suggestion.
Day 1: Imax 2 WU & Blast Only Premix (34 min.)/CTX Shoulders (10 min./PUB Abs (8 min.)/Imax 2 stretch (5 min.)
Day 2: MIC WU&HI/Lo only (33 min.) or Sharon Mann Hi/Lo (30 min.)/PLB Calf & Floor work only (16 min.)/L&G Floor & Stretch only (16 min.) or HC Extreme #3 (alternate Imax 3 w/KM BC Challenge, ending with KM Leg Drills)
Day 3: CKicks WU & Cardio portion only (37 min.) or whole thing minus stretch (53 min.)/CTX Back only (12 min.)/LL Abs only (9 min.)
Day 4: Step of choice (40 to 60 min.)/CTX Chest only (10 min.)/BC Core Only Premix minus WU (8 to 9 min.?)
Day 5: KM WU (11.5 min.)/KM BC Challenge only (15 min.)/KPC Combo #1 only (8 min.)/CTX Bi's & Tri's only (25 min.)/S&H Planks Only (6 min.)/KPC Stretch only (5 min.)
Day 6: SJP Step only/SM or Yoga of choice (20 min.)/CM of choice (20 min.)
Day 7: KPC/L&G premix of choice or Lower body strength of choice or CTX PC WU, cardio, & circuits only/BMax Circuits only/PS SL&A Floor only

If I stick with this rotation for a while I may use a different weight series every week moving on to GS then PS then S&H. Anyway, this sounds good to me TODAY...like I said I've been in a slump and unable to stick with a rotation. I'm hoping this will pull me out of my bleh mood.

Angela
Edited to say that I will come back and post exactly how long each day's workout took me as my times here are approximate. I don't think there are too many days where anything goes over 70 min. or so and many days I'm hoping are close to or a little over one hour. When I use S&H the workout time will be increased by 20 min. or so.
 
I did day 1 today. The whole workout from start to finish took me one hour and 3 minutes. My abs are weak right now as I kind of hate working them and have let that slide a little bit. During PUB abs I had to take a short rest before the plank work. After the planks I took another short rest and could only complete 8 pikes (Cathe and the gang do 12). After the 12 planks I completed the balancing on the ball with one leg up for 8 counts each then took another short rest before doing the last 4 pikes and balancing on each leg for 4 counts.
Angela:7
 
I did Day 2 on Sunday. I did a Sharon Mann WU then 30 min. of hi/lo before moving on to PLB calf work (used 15 lb. DB's), stability ball work, and stretch. I was going to do floor from L&G but felt pretty worked out so I skipped it. This workout took around 54 min. I have a nice worked feeling in the back of my legs up to my butt.
Angela:7
 
I did day 3 today. I did CKicks WU and all cardio (no stretch) then CTX Back only then LL abs & Stretch only. The workout took me around 83 min. I don't know why I keep posting to myself. I guess to make myself at least stick with this for one week. So far I've looked forward to my workouts and seem to be climbing out of my slump. I'm also reducing caloric intake(read forsaking the sweet tooth & planning my snacks).
Angela
P.S. I took A-Jocks advice and did LL abs on the step...it made a WORLD of difference.
 
I did day 4 yesterday. I did Power Max WU & cardio minus the CD and stretch/CTX Chest only/BC Core only Premix(easier then I remember)/and BC Stretch only. The workout took me 87 minutes.
Angela
 
Yes, but Angela, look how many views you've had! I for one keep checking every day to see the length of the workout and your feedback. I love the rotation you set up and and definitely going to use some of the mixes for those days when you want something different.
Keep posting! We're reading!:D
Mattea
 
Tee hee...thanks Mattea. I rested today but plan on picking up with day 5 tomorrow!
Angela:7
 
Hey - this is fantastic - I had posted this idea in a rotation that I want Cathe to do for us all :) I love that you have used her existing workouts to try and make it work - looks like fun :)

I really would like Cathe to do a series like the one I posted using tons of band work and light dumbbells for weight work. I love the band work in her Gym Style series, but I love the CTX series bc it does cardio almost every day, which seems to work for me :)

I cannot wait until you post your length tomorrow! The idea was to get a series that keeps it all under or just at one hour everyday.....with ways to mix and match again like CTX and using ONLY minimal equipment for those people who need an advanced workout but don't have the equipment yet.......
 
Reba,
I totally LOVE your idea. I am finding it difficult to get it all in under one hour using exisitng workouts and premixes. Workout #5 took me 76 min. from start to finish. I did KM WU&BC Blast only/KPC Combo #1 only/short water refill then the planks from S&H/CTX Tri's&Bi's only(I take extra rests so I can lift heavier)/KPC Stretch only. I'm afraid that using the GS or S&H will greatly increase the workout times. Anyway, this is working for me this week and has given me a little kick in the rear end! Your idea is MINT.
Angela:7
 
Yes, I still post in my checkin and my journal -- That is about all I can keep up with!!! I have noticed that we both like similar type rotations though so I am always checking out what you are doing! See Ya!
 
I will have to go over to the yaya's and read your journal!

Yesterday I did SJP Step only/Mindy Mylrea's Strength Express floor only(it had a lot of stabilizaion/core like moves)/SM #2. The entire workout took me 67 min. from start to finish. If I had stuck with the original plan and done a CM segment instead of Strength Express the workout would have totaled exactly one hour. I will probably do a CM segment today as I feel my lower back was worked in Strength Express but my abs feel nothing today and I want to get a good ab workout in. So that will add 20 min. to my workout time today unless I just work my core tomorrow.
Angela:7
 
I just finished the last day's workout. I deviated a little bit from what was planned. I did L&G minus stretch/CM #3/Sara Ivanhoe's Yoga 20 Min. Makeover Sculpted Buns and Thighs. The workout took 93 min. but it felt so good. I love L&G b/c of the variety, feeling of a nice burn in my legs, and my heart rate gets up there a little bit. I enjoy using the medicine ball and stability ball in CM #3. I decided to finish off with the yoga b/c it has some awesome stretches and poses that feel good on my lower back and lower body. If I had stuck to my plan I could have easily worked the lower body in one hour or less today. I felt ready to workout and the yoga felt great! I feel really good having completed this rotation this week(and it's TTOM and it's been VERY stressful at work, so this hasn't been the best week for me). I don't know what I will be doing next week and I may tweak this and try to get it the workouts down to one hour but I think I would have to skimp on the cardio. Anyway, I enjoyed the week!
Angela:7
 
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