Rotation Help?

B

bbar2

New Member
Hi everyone,

I could really use some rotation help if anyone has some suggestions.

A little background: I've lost about 75 pounds, but still have about 15-20 lbs to go and it's all in my legs/thighs. I'm flabby from the weight loss (stomach especially...very wimpy). I've done step for 10+ years and love Cathe's step workouts. I used to do cardio/step 2 hours a day, 6 days a week, but no longer have the time. I always gravitate to step workouts and then I'm out of time for the weight work... probably somewhat an excuse. I love the step but get bored with the weight work and abs, so avoid them...I am a strength wimp....but I know I need to do them and that's my new year's resolution. I can workout 4-6 times a week for about an hour. Very much in need of a balanced workout, but one that gets results. Also, have limited space in my living room (makes the kickboxing and cardio workouts a bit harder to do).

I have the following items and have asterisked my favorites: Bodyblast Timesaver*,Imax2*/C&W*, ME*/BC, Step Heaven* (Christy Taylor), Power Hour/MIS/BMax, Cardio Kicks/Circuit Max, BBlast Supersets/Push Pull, Rhythmic Step/IMax/MIC, CTX Leaner Legs, Slow & Heavy Series, PMax/StepFit/StepWorks/Pure Strength: Back/Biceps/Abs, Kathy Smith Fat Burning Breakthrough*. Also, I have high step, regular step, barbell hand weights, ball, etc...

Any suggestions would be appreciated!! I really need to get out of my rut and reach my goals by this summer (bathing suit and shorts without embarrasment).
 
Hi there.

First let me say congrats on the weight you have already lost! That is a major accomplishment!!!

I am bad at making up rotations and do not even own alot of what you have but may I suggest doing your weight training in such a way that it enables you to train each body part 2x per week. That seems to be "the way to go" with weight training. Also, make sure you set it up so that each muscle group has a chance to rest between work outs. An easy way to get the weight training in may be to work a few body parts per day before or after your cardio. This will only take a few extra mins and you will be sure to get it all in every week. Maybe concentrate on 45 mins of cardio per day with 15 mins set aside for weights?

Just an idea. :)
Maybe someone else can help you better though.
Good Luck with it!

Have a great work out!

~Wendy~
Due Date: 5/19/05

http://www.bullmarketer.com/modules/coppermine/albums/userpics/Sports/exercise/thumb_exercise15.gif

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HI!

Wow! Congrats on losing that weight. I guarantee you that when you can do that, you can also do the weights. It's just a matter of setting up your schedule and making yourself stick to it, making the things you say will happen, happen.

You might get and read the book, READY, SET, GO! by Phil Campbell. In the book he explains rotations in easy terms, so that even people like me (I'm not up to date on all the fitness terms) can understand it.

What Wendy recommended is a good example. In my estimation, IMAX and IMAX2, as well as High Step Advanced and Bootcamp are all interval/anaerobic training type of tapes. You need about 2 days a week of anaerobic training. By the way, Cathe's anaerobic also give you the cardio/endurance that you need, as well.

Muscle Endurance, Power Hour (I'm not familiar with the Blast series) are all strictly weight type of training workouts...building those muscles. You need to do one of these at least 2 times a week. By the way, you do need to add this to your workout plan, because without it, you actually lose muscle with every year that goes by. Using these workouts not only will help you build up those muscles, it will help keep you from losing valuable muscle mass.

Straight cardio/aerobics: These are cardio endurance workouts. I'm not that familiar with Cathe's step tapes (as I am somewhat new to Cathe) but any of her step tapes that are strictly aerobics, I should think would be good for this. You need to schedule one strictly cardio workout a week. (Remeber that you are also working cardio with Cathe's anaerobic tapes.)

Plyometrics: IMAX, IMAX2, Bootcamp, High Step Advanced, MIC, Body Max, all these give you plyometrics -- plyometrics are jumps, etc., that strengthen the muscles -- particularly calf muscles. Almost every cardio or aerobic/anaerobic workout I've done of Cathe's includes these. But you need at least one day a week of this -- you would also get them in the IMAX workouts.

Stretching: Stretching is very important in exercise and you should have one day devoted mostly to stretching.

If you include these, this will give you all five main components that are necessary to a full body workout plan: 1) cardio/aerobics 2)anaerobics; 3) muscle strengthening 4) plyometrics; 5) stretching.

I've patterned my rotations after the book, READY, SET, GO! by Phil Campbell and I would really highly recommend that you get and read that book.

But you might try this:

Monday: kick off the week tough with IMAX or IMAX 2 -- this gives you cardio, anaerobics and plyometrics

Tuesday: ME or Power Hours or some other purely strength tape -- I used to think like you and hated purely strength tapes -- but I absolutely LOVE both of these

Wednesday: Stretching -- remember you must put a day inbetween both strength workouts and anaerobic workout to allow the body to recover -- you might add some short all cardio workout in here, as well

Thursday: ME or Power Hour or some other strength tape

Friday: IMAX or IMAX2 or -- again cardio, anaerobics and plyometrics --

Saturday: Cardio & Weights or Circuit Max or some other cardio with weights tape

Sunday: Rest

Note: If you do strength tapes along with cardio/anaerobic tapes in the same workout, be sure to put a day between them. That allows the muscles to recover and strengthen without over taxing them.

Anyway, that's my advice. But again, if you get and read the book, READY, SET, GO! by Phil Campbell, you will understand this better and will be able to play with it and set your own rotations.

Hope this helps.

:7
 
Thanks Wendy!!

I really like the idea of 2x a week for strength training. I always set it up to do 3x a week and the coordination of that, especially if I do short strength training after cardio, usually means missed muscle groups because "things come up", and then I get discouraged and stop. If I only target 2x a week per muscle group, it will be much easier to coordinate when things come up, so that I don't get behind.

Great ideas!! Thanks a lot!!! I really appreciate your help!!!
~Bonnie
 
Wow, these are great ideas too!! Thanks a lot!!!!

I love the methodology and the rotation idea!! I'm excited to check out the READY, SET GO! book. I would love to understand rotations better and it sounds like a great way to do that!! I'll let you know what I think after I look at the book. Also, I was soooo excited to see that Cathe has a stretching dvd coming out! That's another area I need to make sure I do. I used to love it, but have been so focused on the other things that I'm not giving it the attention it needs either.

I appreciate your ideas and your time!! Thanks a lot!
~Bonnie
 
Hi Bonnie,

So nice to hear from you. I really do think that this book will put you in the driver's seat so that you can make up your own rotations to fit your own needs.

I know I didn't understand it at all until I read this book -- I had to read it twice through to really get it -- put once I got it, it's like a light went on, and I suddenly understood what it was about.:+

Let me know how you do, okay?:)
 
Oh, one more thing ;-)

I love the idea that Cathe is coming out with stretching tapes, as well -- and there will be three of them on the DVD. Can't wait.

Don't know why my earlier post didn't post in sequence -- but, oh well. Have a wonderful day.:)
 
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