Running Rotation using Cathe/Blast/Intensity/Hardcore and new series when it comes out

[cocob1]

I know this is a lot to ask but if anyone uses Cathe for working out along with running could I have a copy of what you do?

I found a rotation on the Ya'Ya' that Cathe made up for someone wanting fat loss. The whole rotaion lasts for about 15 weeks.

The cardio was using a tread mill which I can substitue out door running for. (Now that it is not so cold up here in Minnesota )

But I don't have the Slow and Heavy Series which was in the Fat Loss Rotation recommended by Cathe. Do you think the HardCore series would sub in ok? Anything from the Intensity/Blast? I also just bought Cross Train Expess and could use parts of those.

I could do one body part per day as in the HardCore and then alternate running days but when should I add in Total Body/Circut workouts?

Thanks in advance,

Colleen

 

[Kathy02]

Ok, I'll take a stab at this. Here is what I would so, not using specific workouts.
Mon. Run for X-min add in Bi's and Tri's
Tue. Step add in back and chest
Wed. Run shoulders and legs
Thur. Kickbox
Fri. Total body or circuit
Sat. Run X- min
Sun. Rest or stretch
Add in abs where you would like. Granted this is not one body part a day, and it's an aweful large amount of cardio, but I know many women, including myself that can do that much cardio and be ok. Now, you might want to mix up where I put in Kickboxing and legs back to back. Maybe sub legs with Bi's and tri's on Monday and do Bi's and Tri's on Wed instead. That way for kickboxing your shoulders won't be sore and neither will your legs. So, that might work better.

I hope that I helped a little. At least gave you a direction to go in. I did it off the top of my head. Good luck!

Kathy

 

[cocob1]

Thanks Kathy. I get so muddled trying to make sense and not overtrain.
I'm going to give Cathe and running a go.
Colleen

 

[tillard]

OK here goes...I'll give this a try as well...

Personally I wouldn't do Chest and then triceps the next day...you use your triceps so much in chest work that it may be a bit of an overload to put these two together back to back. I know with me, after a chest workout my triceps feel like jello so I wait at least 48 hours to work my triceps after working my chest...unless of course I do them both on the same day which is definately an option. I also don't like working my biceps the day after working my back as alot of the back exercises engage your biceps as well. And since shoulders are worked in all of the above I like to space out my shoulder work from everything else as well. Ok so having said all of that here's what I propose...(I'm just going to put in the weight training aspects and you can add in whatever cardio you would want each day)

One body part per day (Hardcore series lends itself great to this):
M Chest
T Back
W Legs
R Shoulders
F Biceps
S Triceps (or you could even do Bi's and Tri's here giving you more recovery time in between upper body workouts)
S Rest

2 Upper Body and Lower Body Workouts per week:
M Chest and Triceps
T Back and Biceps
W Legs
R Shoulders
F Cardio only
S Full body workout
S Rest

3 Upper Body workouts:
M Upper body (easy steady state run)
T Lower body weight work
W Upper body
R Cardio (long run)
F Upper body
S Cardio (Tempo/Interval run...speedwork)
S Rest

If you want to really train with your running then I've read you should try and get in at least 3 to 4 runs a week...with each one focusing on different training techniques (steady state, speedwork, and long runs). I hope this helps .

Deni