ROTATIONS AVAIL. FOR CTX & S&H FOR WEIGHT LOSS?
- Thread starter backtofit
- Start date
deanie
Cathlete
I don't know if there is a rotation combining both series. CTX is a rotation in itself. Maybe try CTX for 3-4 weeks and then switch to S&H for 3 weeks. The change in workout types alone should help with some weight loss. and s&h will definately help in the muscle department.
Good luck,
Deanie
Good luck,
Deanie
Here is a rotation that Cathe posted a long time ago using the CTX and Pure Strength workouts. You could probably substitute the Slow and Heavy workouts for the Pure Strength workouts. You'll have to modify the first 2 weeks as it includes Circuit Max and Cardio Kicks. Maybe just start with week 3. Hope this helps.
Cathe’s Own Ten-Week CTX/PS Rotation
Weeks One – Two:
Monday........Circuit Max
Tuesday.......PS Back/Bi/Abs
Wed...........Cardio Kicks
Thurs.........PS Chest/Shoulder/Triceps (add a five minute abs workout to this)
Fri...........Step & Intervals (cardio portion only), go right into PS Legs/Abs (but skip PS warm up)
Sat...........OFF
Sun...........Power Circuit (cardio portion only) but don't cool down. Go right into the "intensity drills section" of Cardio Kicks (add a five minute abs workout to this).
Weeks Three – Five:
CTX Series (Monday through Saturday any Xpress tape of your choice but try not to put Power Circuit and Leaner Legs back to back. Two days of another Xpress tape in between these two tapes would be great.)
Weeks Six – Eight:
Mon....Power Circuit in its entirety plus add on PS Chest/Shoulder/Triceps
Tues.....Kickbox in its entirety
Wed......All Step in its entirety
Thurs.....Step & Intervals in its entirety plus PS Back/Bicep/Abs
Fri........Leaner Legs plus the floor work portion of PS Legs(so its the section that has inner thigh, outer thigh, hamstrings, but leave out abs since you already had them on the Leaner Leg tape)
Sat........10/10/10 in its entirety
Sun.....REST
Weeks Nine and Ten:
Mon....Power Circuit in its entirety plus add on PS Chest/Shoulder/Triceps
Tues.....Kickbox in its entirety
Wed......All Step in its entirety + 20 minutes of cardio of your choice
Thurs.....Step & Intervals in its entirety plus PS Back/Bicep/Abs
Fri........Leaner Legs plus the floor work portion of PS Legs (so it’s the section that has inner thigh, outer thigh, hamstrings, but leave out abs since you already had them on the Leaner Leg tape) + 20 minutes of cardio
Sat........10/10/10 in its entirety
Sun.....REST
Cathe’s Own Ten-Week CTX/PS Rotation
Weeks One – Two:
Monday........Circuit Max
Tuesday.......PS Back/Bi/Abs
Wed...........Cardio Kicks
Thurs.........PS Chest/Shoulder/Triceps (add a five minute abs workout to this)
Fri...........Step & Intervals (cardio portion only), go right into PS Legs/Abs (but skip PS warm up)
Sat...........OFF
Sun...........Power Circuit (cardio portion only) but don't cool down. Go right into the "intensity drills section" of Cardio Kicks (add a five minute abs workout to this).
Weeks Three – Five:
CTX Series (Monday through Saturday any Xpress tape of your choice but try not to put Power Circuit and Leaner Legs back to back. Two days of another Xpress tape in between these two tapes would be great.)
Weeks Six – Eight:
Mon....Power Circuit in its entirety plus add on PS Chest/Shoulder/Triceps
Tues.....Kickbox in its entirety
Wed......All Step in its entirety
Thurs.....Step & Intervals in its entirety plus PS Back/Bicep/Abs
Fri........Leaner Legs plus the floor work portion of PS Legs(so its the section that has inner thigh, outer thigh, hamstrings, but leave out abs since you already had them on the Leaner Leg tape)
Sat........10/10/10 in its entirety
Sun.....REST
Weeks Nine and Ten:
Mon....Power Circuit in its entirety plus add on PS Chest/Shoulder/Triceps
Tues.....Kickbox in its entirety
Wed......All Step in its entirety + 20 minutes of cardio of your choice
Thurs.....Step & Intervals in its entirety plus PS Back/Bicep/Abs
Fri........Leaner Legs plus the floor work portion of PS Legs (so it’s the section that has inner thigh, outer thigh, hamstrings, but leave out abs since you already had them on the Leaner Leg tape) + 20 minutes of cardio
Sat........10/10/10 in its entirety
Sun.....REST
You can do CTX cardio and add one muscle group of S & H per day instead of the CTX weight work. I do think the CTX ab work is excellent so don't forget your abs. I did a CTX rotation last year and lost weight with it. I only worked out five days a week and didn't use Leaner Legs.