More can be learned here: http://www.msnusers.com/BodyRXVillage, about the BodyRx. Dr. Connelly visits this board and answers questions personally which is wonderful!
Seeing results!! Decreased Cardio + S&H
- Thread starter LuvCardio
- Start date
you cut cardio????? where?
Pammer,
I have to agree with Jillybean. How do you have time for all this cardio and weights? After having my baby, I am happy if I get an hour workout in 5-6 days/week. I think I do 3 cardio and three total body weight workouts/week or 3 and 4. Kudos to you Pammer. Give me some of your energy and time. My toddler wears me out.
Kathy
Pammer,
I have to agree with Jillybean. How do you have time for all this cardio and weights? After having my baby, I am happy if I get an hour workout in 5-6 days/week. I think I do 3 cardio and three total body weight workouts/week or 3 and 4. Kudos to you Pammer. Give me some of your energy and time. My toddler wears me out.
Kathy
HI all!!!!!!!!
Sooooo sorry it took me so long to post my rotations. I was out of town on vacation and left last Friday. On Wednesday and Thursday I just didn't have time to hardly get online. I missed you guys a ton! I am glad to be back!
Anyway... here it is.... I am no pro! This is just what I have been doing and it seemed to work! Luckily I did log what I was doing so unless I wrote something down wrong this is the exact plan I followed!
I ate way to much good southern cookin' in Florida this past week so I'll probably be starting this rotation again too!
***S&H Rotation****
Week 1
Sunday - IMAX, S&H Chest & Back
Monday - S&H Legs & Shoulders + ABS
Tuesday -S&H Biceps & Triceps + 20 min. of easy cardio (from CTX series, easy on cardio!)
Wednesday - S&H Legs/buttocks Only + MIC step only
Thursday - Rest
Friday - Circuit Max (in it's entirety - medium wts)
Saturday - Power Hour, or MIS + ABS
Week 2
Sunday - S&H Chest & Back + Triceps,
Monday - IMAX + abs
Tuesday - S&H Legs & Shoulders
Wednesday - Rest
Thursday - Circuit Max + abs
Friday - S&H Biceps + Cardio Kicks
Saturday - Body Max in it's entirety + extra shoulders from PS or other
Week 3
Sunday - S&H Biceps & Triceps + PowerMax(min. 2 segments)
Monday - IMAX
Tuesday - S&H legs & Shoulders + abs
Wednesday - S&H Chest & Back + 1 cardio block from CTX
Thursday - Rest
Friday - MIC in it's entirety + abs uuuugggghhhhh!!!!!!!
Saturday - MIS or Body max depending on how sore I am - if Body max easy on cardio!
***Decreased Cardio Rotation*** (decreased for me as I WAS doing 5-7 days of cardio!)
Week 1
Sunday - Power Max (in it's entirety) uuuggghhhhhh!!!
Monday - Pure Strength back, biceps & abs in morning + tough step class at gym at night
Tuesday - Body Max (in it's entirety - I take it EASY on cardio, heavy wts.)
Wednesday - Circuit max (push hard on cardio!) or Imax
Thursday - REST!!!!!!!!!!!
Friday - Pure Strength Legs + Shoulders, Chest, Triceps
Saturday - Power circuit or something fun that includes wts. (take it easy, easy on cardio!!!!!)
Week 2
Sunday - Body Max -(push for heavy cardio & wts)
Monday - Cardio Kicks (take it EASY on cardio)
Tuesday - Pure Strength Legs + addtl legs from Power Hour or other
Wednesday - REST!!!!!!!!!!!
Thursday - Pure Strength Back, Biceps & Abs + MIC (step only)
Friday - Pure Strength Chest, Shoulders, Triceps
Saturday - Circuit max or IMAX uggghhhh
***Also wanted to mention that after my S&H rotation I have increased all my wts!!!! So I have been trying to push myself on the 2nd rotation to higher wts on wt days.
Oh my gosh..... after I type this up from my scribble scratch I had written down on paper I realized it is a lot of workin' out!!!!!! Now I am mad at myself I just ate so much in Florida on vacation!!!!!!! Oh well.... hopefully the increased muscle mass will help me bounce back and lose this fat that seemed to jump right back on my butt after my vacation! All I know is... right now "I got a little cushion in the tushion if ya' know what I mean"!!!!!!!!!!!!!!
Some of you asked how I do this much? I HAVE to for the sanity! I have a 2 year old! A very demanding job! A 40 minute drive to work! A lunatic very busy, travelling husband! And way too much widdle around the middle!
Sometimes I ask myself...."HOW DO I DO IT??" I have just decided to MAKE time! I get up by 5:00 in the morning and do it then. Otherwise it will NEVER get done!!!!! I am not a morning person. So.... if I can get my lazy butt out of bed anyone can! My internal body alarm clock is actually starting to get use to the 5:00 a.m.m rise! Miracle!!!!!
Ya' all are awesome! Let me know if you have any questions and please, please, please remember I am NO expert! This is just what I have been doing and it worked for me! I was constantly a good sore with this rotation and I love it!
Thanks so much for all your kind words! I love you guys and am so happy I found this board!!!!!!!
-Pammer http://www.click-smilie.de/sammlung/sport/sport001.gif
Sooooo sorry it took me so long to post my rotations. I was out of town on vacation and left last Friday. On Wednesday and Thursday I just didn't have time to hardly get online. I missed you guys a ton! I am glad to be back!
Anyway... here it is.... I am no pro! This is just what I have been doing and it seemed to work! Luckily I did log what I was doing so unless I wrote something down wrong this is the exact plan I followed!
I ate way to much good southern cookin' in Florida this past week so I'll probably be starting this rotation again too!
***S&H Rotation****
Week 1
Sunday - IMAX, S&H Chest & Back
Monday - S&H Legs & Shoulders + ABS
Tuesday -S&H Biceps & Triceps + 20 min. of easy cardio (from CTX series, easy on cardio!)
Wednesday - S&H Legs/buttocks Only + MIC step only
Thursday - Rest
Friday - Circuit Max (in it's entirety - medium wts)
Saturday - Power Hour, or MIS + ABS
Week 2
Sunday - S&H Chest & Back + Triceps,
Monday - IMAX + abs
Tuesday - S&H Legs & Shoulders
Wednesday - Rest
Thursday - Circuit Max + abs
Friday - S&H Biceps + Cardio Kicks
Saturday - Body Max in it's entirety + extra shoulders from PS or other
Week 3
Sunday - S&H Biceps & Triceps + PowerMax(min. 2 segments)
Monday - IMAX
Tuesday - S&H legs & Shoulders + abs
Wednesday - S&H Chest & Back + 1 cardio block from CTX
Thursday - Rest
Friday - MIC in it's entirety + abs uuuugggghhhhh!!!!!!!
Saturday - MIS or Body max depending on how sore I am - if Body max easy on cardio!
***Decreased Cardio Rotation*** (decreased for me as I WAS doing 5-7 days of cardio!)
Week 1
Sunday - Power Max (in it's entirety) uuuggghhhhhh!!!
Monday - Pure Strength back, biceps & abs in morning + tough step class at gym at night
Tuesday - Body Max (in it's entirety - I take it EASY on cardio, heavy wts.)
Wednesday - Circuit max (push hard on cardio!) or Imax
Thursday - REST!!!!!!!!!!!
Friday - Pure Strength Legs + Shoulders, Chest, Triceps
Saturday - Power circuit or something fun that includes wts. (take it easy, easy on cardio!!!!!)
Week 2
Sunday - Body Max -(push for heavy cardio & wts)
Monday - Cardio Kicks (take it EASY on cardio)
Tuesday - Pure Strength Legs + addtl legs from Power Hour or other
Wednesday - REST!!!!!!!!!!!
Thursday - Pure Strength Back, Biceps & Abs + MIC (step only)
Friday - Pure Strength Chest, Shoulders, Triceps
Saturday - Circuit max or IMAX
uggghhhh ***Also wanted to mention that after my S&H rotation I have increased all my wts!!!! So I have been trying to push myself on the 2nd rotation to higher wts on wt days.
Oh my gosh..... after I type this up from my scribble scratch I had written down on paper I realized it is a lot of workin' out!!!!!! Now I am mad at myself I just ate so much in Florida on vacation!!!!!!! Oh well.... hopefully the increased muscle mass will help me bounce back and lose this fat that seemed to jump right back on my butt after my vacation! All I know is... right now "I got a little cushion in the tushion if ya' know what I mean"!!!!!!!!!!!!!!
Some of you asked how I do this much? I HAVE to for the sanity! I have a 2 year old! A very demanding job! A 40 minute drive to work! A lunatic very busy, travelling husband! And way too much widdle around the middle!
Sometimes I ask myself...."HOW DO I DO IT??" I have just decided to MAKE time! I get up by 5:00 in the morning and do it then. Otherwise it will NEVER get done!!!!! I am not a morning person. So.... if I can get my lazy butt out of bed anyone can! My internal body alarm clock is actually starting to get use to the 5:00 a.m.m rise! Miracle!!!!!
Ya' all are awesome! Let me know if you have any questions and please, please, please remember I am NO expert! This is just what I have been doing and it worked for me! I was constantly a good sore with this rotation and I love it!
Thanks so much for all your kind words! I love you guys and am so happy I found this board!!!!!!!
-Pammer http://www.click-smilie.de/sammlung/sport/sport001.gif
[email protected]
Cathlete
[font size="1" color="#FF0000"]LAST EDITED ON Nov-30-02 AT 01:02PM (Est)[/font][p]THANKS!!!!! This looks like a KILLER rotation. I think I will start to try this tomorrow.
Lori S.
Lori S.