Sabine's tank top arms/beach butt rotation

D

dutchgirl

Cathlete
With spring just around the corner I was thinking of a rotation that would really get the body ready for shorts and sleeveless tops. After searching the rotations and being inspired by the orginal tank top rotation, here's what I came up with. It alternates between emphasizing lower body and upper body weight work each week but includes one total body workout to make sure everything gets hit. Be sure to tweak as necessary to suit your needs.

week 1
Monday- PP upper body premix 2 times + abs
Tuesday- step cardio
Wednesday- CTX upper body + abs
Thursday- floor cardio
Friday- MIS
Saturday- IMAX 1 or 2
Sunday- rest

week 2
Monday- Leaner Legs + abs
Tuesday- step cardio
Wednesday- Power Hour
Thursday- floor cardio
Friday- PS Legs and Abs
Saturday- Cardio Kicks
Sunday- off

week 3
Monday- Pyramid Upper Body + abs
Tuesday- step cardio
Wednesday- Body Max upper body + abs
Thursday- floor cardio
Friday- Muscle Endurance
Saturday- Cardio and Weights(if it's feeling like too much upper body, substitute with cardio of choice)
Sunday- rest

week 4
Monday- Pyramid Lower body
Tuesday- step cardio
Wednesday- Slow and Heavy Legs
Thursday- floor cardio
Friday- Bootcamp
Saturday- IMAX 1 or 2
Sunday- rest

I have not included Legs and Glutes although that could easily be substituted for one of the lower body workouts. That goes for workouts by other instructors as well (like Cory Everson, Margaret Richard, the Firm, whoever) and premixes that you enjoy.

What do you all think? Am I nuts for thinking this could work?
 
Sabine,
This rotation is just right for me. I'm hoping to begin on March 1. I will probably swap the imax and step workouts in the first week and I may take your suggestion and incorporate legs & glutes!
Thanks,
-joy
 
Hi Sabine,

Thanks for sharing this great rotation. I really like the alternating step and hi/lo-saves the wear & tear on my knees. Also the weight days will work well for me as my body responds to heavy lifting-especially lower body. I'm finishing up another rotation but have copied this to my list of rotations.

Diana
 
Hi Sabine!
Thanks so much for this rotation...it came at the right time.
I have already begun it (i'm on week 1 day 5). I'm really enjoying it so far. Hopefully I'll be able to achieve those tank top arms and beach butt.
 
Hi/lo, kick boxing, latin dance, whatever. Just pick cardio that doesn't involve using a step. Thought it might give the knees a nice break:) .
 
Woo hoo! I finally have enough Cathe videos where I can actually follow a rotaion to almost a tee. I can substitute S&H with other weight workouts that I have, like PUB, or PLB, or PP or SS! Right? I will try this one in a few weeks. I have to do a few of strickly CTX since that is new to me just yet. But I will definately be giving this one a try.
Thank you Sabine!

Kathy
 
Hey Sabine,
Have you been doing this rotation? How do you like it? I am planning what I am going to do next and checking out the various rotations posted here. I would like to here what you think after doing it. Have a good evening.
Angela:7
 
Hi Angela,

I just finished up week 4 this morning. Overall, I had a blast doing my rotation and saw some really good results which I've summarized below.

Upper Body- Saw some real improvements in definition, especially in the shoulders and arms. I noticed improvements in strength capacity as well. For me, this was the most greatly improved area.

Lower Body- Not as dramatic visible results. I am an hour glass figure with tenacious hip, thigh, and butt fat so I'm not that surprised that the visual results were not as impressive as the upper body. I did notice a slimming in my thighs and my strength capacity has improved A LOT, much more so than the upper body.

Abs- With utmost focus on good technique I saw some improvements here as well. My lower abs are a lot flatter than when I started. I think it would be possible to add on a 4th ab day and not get too fried on the ab work.

Modifications I would make if I were to do this rotation again. First, I would eliminate Cardio and Weights from week 3 and substitute a cardio of choice or kickboxing. This workout made 4 upper body segments for the week and my arms were so rubbery! I think it was too much. And second, I'm not sure if I would do Boot Camp and IMAX 2 the next day (week 4). It may be because of my allergies and I got really tired toward the end of IMAX 2. I would either put the rest day between the two workouts or swap Boot Camp and Slow and Heavy Legs (which, BTW, I substituted Legs and Glutes).

HTH,
 
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