Rotation for Review

S

Stacy

Cathlete
[font size="1" color="#FF0000"]LAST EDITED ON Dec-21-00 AT 01:47AM (Est)[/font][p]Hi everyone!! I'm currently at work (the graveyard shift) and not currently busy so I've come up with a rotation!! I was wondering what everyone thinks of it. This is my first crack at this so any feedback would be great. I'm basing this on the recommended 4-6 week rotation cycle. Thanks!

ROTATION #1

Mon--PowerMax (or your fav step video) and PS BBA
Tue--Interval Max
Wed--MIS
Thur--OFF
Fri--1/2 or all of MIC and PS CST
Sat--PS Legs & Abs
Sun--Wedding Video

ROTATION #2

Mon--CTX Kickbox (biceps&abs)and CTX shoulders only
Tues--CTX Step&Interval (chest) and CTX triceps only
Wed--Power Circuit
Thur--OFF
Fri--CTX All Step (shoulder&abs) and CTX biceps only
Sat--CTX 10-10-10 (triceps)and CTX chest only
Sun--CTX Leaner Legs and abs

(this works the upper body twice a week except for back which I make up for in rotation #3 a bit, and works abs every other day)

ROTATION #3

Mon--Circuit Max and abs
Tues--Mega Step Blast (or fav step tape) and CTX chest only
Wed--PS Legs and abs
Thur--OFF
Fri--BodyMax
Sat--CardioKicks and abs
Sun--Cardio of your choice and PS BBA or CTX back only

(Cathe says Circuit Max only just touches on chest and back so I added the CTX chest and back to this rotation)

What do you think?? Of course I havent tried this yet so it'll probably kill me, but to me it seemed pretty well-rounded but I need some critiques from the educated crowd. I'm looking forward to your comments both positive and negative.

Happy Holidays!!

Stacy
 
I'm putzing around while the hubby works late.

I think your rotations are ambitious and pretty darn well rounded and thorough. What's your goal? Strength gains or fat loss or what?

For the first rotation, my solid advice is to do the weight training before the cardio. You will burn fat much more quickly that way because during the weights your body burns up carbs it needs, and by the time you get to cardio you access stored bodyfit more quickly. Really does make a difference. But then when you go to rotation #2, you can keep the weight sections after the cardio, just to get the variety and shock your body.

All in all I think it looks really good. I'm in the middle of a very similar 12 week rotation to kind of give myself a little push without going too far. Just make sure you are supporting yourself with a good nutritional plan, eating 5 or 6 small meals per day and getting enough protein and carbs for the energy you will sorely need for such an intense program. Drink plenty of water and make sure you get your rest, too. If you feel tired one day here and there and don't feel like working out, listen to your body! Sometimes those are the days when your body is repairing and rebuilding muscle and when you go back to your workouts you'll be stronger and progress more.

Do I sound like a mother or gym teacher yet?! Have fun with it, I know I am!

Take care
 
Hey, thanks for the comments! My goal other than overall fitness is really both strength gains and fat loss. I'd love more definition but I'm hoping that will come secondarily from the fat loss. Good idea putting the weight training first, then doing rotation #2 as is...even more variety which is my key to consistency. I'll be starting this rotation on the first of the year after a 2 month hiatus from working out (got married and work has been busy, busy, busy!) I'm kinda scared to get back into the swing of things because I know I'll feel so out of shape. I just have to try not to let that get me down and just push ahead.

Thanks,

Stacy
 
Well, sine it's been a couple of months, I wouldn't just jump into the rotations you have planned. I'd take 2 weeks to ramp up to that. It's totally up to you, but after that much time off it might really throw your body through a loop to just go bonkers like that from a standstill. Maybe do a lighter rotation, a different one, for 2 weeks and then dive in? Doing just a few days of cardio alone or a circuit workout once and 2 or 3 cardio days...give your body a little time to wake up. You do want muscle confusion and that "shock" but you don't want injury or for your immune system to suffer from doing too much too soon, either.

Just something to consider, but you know your body and you know what you can handle. I'd never be able to do that tough series after months off. I always need a week or two to get back in the swing after time off.

But it looks terrific and I'm sure you'll not only have a blast, you'll see results bigtime.

Take care!
 
Yeah, I thought about that and I havent decided yet if I'll just jump into the rotation and do as much as I can or start with some other easier tapes. My main problem now is that my January work schedule doesnt coincide with my rotation schedule as far as days off so I'm going to have to do a little shuffling. I guess nothing in life is ever easy :)

Take Care,

Stacy
 
Yeah, it seems like with workouts there's always juggling to be done and most people just say forget it altogether. I'm glad you're not one of them.

I hope you enjoy your new rotations. Just remember to listen to your body and be aware of fatigue or overtraining. And make sure you eat enough, too! I sound like your mom or something!

;)
 
Hi Lex! I thought about your last post and as much as I'd like to be superwoman, jumping into a more intense workout probably isnt smart. I know myself and it'll probably discourage me. So I'm keeping the same rotations posted earlier but adding this one as my new first rotation, it's a bit easier.

New ROTATION #1

M--Mega Step Blast and abs
T--Circuit Max
W--Step Heat
R--OFF
F--1/2 MIC
S--MIS
S--Powermax +/- abs

For all of the rotations, I'll be working out 3 days, then a day off, working out 3 days, then a day off. Wasnt sure if that was clear. Looking at it again, it could be interpreted as really working 6 days in a row. In a perfect world I'd love to do that, but I'm too busy at work for that and I need some evenings where I have absolutely nothing scheduled. Keep in touch.

Stacy
 
Don't bonk me on the head for this, but I was reading your post, and you are actually working out 6 days in a row. Maybe not Monday through Saturday, but what you posted reads as if you are doing, during one week, M/T/W on, Thursday off, FRI/SAT/SUN on. Then do you take Monday off and start the cycle again, so you do get a day off every 3 days? Or are you repeating the cycle as is Mon-Sun. Because then you are working 6 days in a row, but your day off is in mid week instead of Sunday. But I'm asking because it's late and I'm really tired and I wonder if I'm just having a brain fart? Forgive me if I am!

I actually like the idea of 3 days on, then a day off over and over. I've just been doing primarily 6 days on, one day off. I might switch to the 3 day rotation for some variety and more recovery time. So thanks for that idea! Sometimes it takes someone else to help you see the easiest ideas, right?

Working the late shift again? I just got back from a late movie myself, can't just go to sleep, so I come here! What a geek I am!

Take care
 
Nope, not the late shift tonight, just insomnia. As for your "brain fart" :) I guess it wouldve been clearer just not to include the days of the week b/c really they're meaningless. I'll be doing 3 days on, 1 off, 3 on, 1 off, etc etc etc. I dont think I can handle 6 days in a row, call me wimpy I guess.

Merry Christmas,

Stacy, fellow night owl
 
Oh, I hardly think doing Cathe's workouts, even with a day off every 3 days, is wimpy!! And I like that idea so much, it gives your body ample recovery time and you can put more energy into your workouts. I'm going to do that myself. You're right, it is just a matter of not thinking about the days corresponding with certain workouts, just cycles of 3. So see? You got me doing it now too. And I know we aren't wimpy chicks! All us Cathe-ites are Bionic Women. I sent my best friend Circuit Max, even though she never works out at home. She goes to a gym and she's very naturally thin, with one of those awesome bodies like Nikki Cox (Norm Show and Unhappily Ever After chick). She has lean, toned arms and legs, a perfectly flat stomach and big natural boobs. You gotta hate her! But she said when she did CM for the first time, she only got through 4 circuits and she had to skip to the end. I had touble my first time through with that too, but now I fly through it. Not that it's easy, far from it. I sweat and I'm exhausted afterwards, but it's just more fun/hard now. Makes me feel good. You should too! We all rock, truly. ;)

Happy Holidays. Be healthy, happy and wise. Or 2 outta 3 ain't bad.
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top