Steps to Making Your Own Rotation

[eminenz2]

The Generic Weight Loss Rotation thread when very helpful, but if I wanted to make my own original rotation, how would I go about it?

I have 4 months before my next oncologist appt (check up) and wanted to lose 10 pounds before then. If my eating is clean (that's the hard part), I shoud be able to accomplish this, but I wanted to make a rotation I could stick to.

Anyway, any tips for creating your own rotation would be very much appreciated.

Thanks!

Susan L.G.

 

[bmccartney]

Hi Susan,
I'm not sure that this will quite answer your question, but I've been doing a rotation this past month that's working well for me. I had to figure out that I needed at least 3 days of VARIED cardio, a day off, and freedom to pick what workouts I wanted to do yet still have some structure. If you have some guidelines you can narrow down what to start with.

Mon: Step (cardio)
Tue: Upper Body (weights)
Wed: Kickbox (cardio)
Thur: Lower Body (weights)
Fri: OFF
Sat: Run (cardio)
Sun: Yoga or Circuit or Total Body Weights

+ abs 2-3x/week

Good luck!

 

[josiespcah6ojsh]

i have made up some rotations of my own that have worked
Gym Stle Rotation

total body
kickbox
lowmax
upper body
imax 3
total body
stretch

Buts and Guts Rotation

upper
bodymax2(skipping weights)
kb
butts&guts
cardio
upper

Body Blast Rotation

sjp
kpc
pp upper
l&g
step blast
ss

one thing that has really helped to lose weight is amy bento hi/lo.

laura

 

[LaughingWater]

Anyway, any tips for creating your own rotation would be very much appreciated.

I think starting with alternate weight and cardio days is great advice. Then you can pick your favorite DVDs and plug them into the appropriate day.

Another option, if you love circuit workouts, is to alternate circuit days with cardio days.

After you see how your body responds, you can fine-tune things and get more creative with your rotations (like doing a heavy weight rotation, or a muscle endurance rotation). I had great results with a heavy weight/cardio rotation. Right now I'm working with a circuit/Pyramids rotation I just put together ~ I have no clue if it'll add to my visible results, but at the very least I'm having fun, burning calories, and hopefully training my muscles in a different way.

Maybe playing with the Rotations section in the Workout Manager will help inspire you.

 

[josiespcah6ojsh]

just an add on

i do gymstyle one week
body blast next
buts&guts
week of her older workouts
i use p90x+ for total and total upper

laura