Summer 2022 12-Week Undulating Rotation

[Kellyro77]

I decided to throw together this 12-week rotation after doing Cathe's 12-week (90-day) rotation from XTrain.

The approach with this rotation is undulating while focusing on maintaining strength and keeping up with the good ol' "muscle confusion" tactic. I have a couple of "lighter" weeks (some people call these "deloading" weeks) where the goal is to not go super heavy, but still do the movements.

As a note, I also do a 20-minute yoga session on weekday mornings. I don't note this in my rotation since the yoga is just kind of a given for me - it's so ingrained like brushing my teeth and taking a shower. But it's a suggestion to you to try to include some gentle stretching/flexibility workouts to your days to help round out your fitness routine. (The yoga workouts I usually do are from the Namaste series.)

Note also, I'd suggest inserting a rest week somewhere in the middle of this, maybe even two. Wherever it makes the most sense for you.

Hope someone here finds this helpful. Of course sub in any other Cathe workout that fits better for you if you have preferences or if you don't have a particular title. I don't have every Cathe workout, but since I've been working out with her for almost 20 years, I've definitely acquired quite a collection.

Thanks!

MONTH 1

Week 1 (Deload week - light to moderate weight selections)
M - Party Rockin' Step #1
T - STS Total Body
W - LITE Rev'd Up Rumble + Bonus Abs 2
T - LITE PHA 2 + XT Bonus Rear Delts
F - RWH Low Impact HiiT #1 + Bonus Abs 1
S - LITE Metabolic Blast
S - Rest

Week 2
M - Pyramid Lower Body
T - LITE Strong Body Stacked Upper + XT 100 rep bi's + Bonus Abs 1
W - BB Kick, Punch & Crunch
T - LITE Strong Body Stacked Lower + XT 100 rep hip thrusts
F - Pyramid Upper Body
S - SC Step Moves
S - Rest

Week 3
M - Low Max
T - BB Push & Pull + XT bonus rear delts + XT 100 rep tri's
W - XT Hard Strikes (no conditioning timesaver)
T - High Reps + XT 100 rep lat raises
F - Low Impact Circuit cardio & abs only
S - XT Super Cuts
S - Rest

Week 4
M - XT Cardio Leg Blast
T - XT Burn Sets Chest, Back & Shoulders
W - Party Rockin' Step #2
T - XT Legs All Sections + bonus rear delts
F - XT Bi's & Tri's
S - LITE Cardio Party
S - Rest

MONTH 2

Week 5 (Body Blast Timesaver workouts this week - include the cardio from each)
M - BB Timesaver #1 Chest & Tris + XT 100 rep tri's
T - BB Timesaver #2 Back & Core + XT bonus rear delts
W - BB Timesaver #5 Legs + XT 100 rep hip thrusts
T - BB Timesaver #3 Bi's & Core + XT 100 rep bi's
F - BB Timesaver #4 Shoulders + XT 100 rep lat raises
S - SC Step Moves
S - Rest

Week 6 (Deload week - light to moderate weight selections)
M - Cardio Fusion step premix
T - STS Total Body
W - SC MMA Boxing
T - BB Supersets + XT bonus rear delts
F - RWH Low Impact HiiT #2 + Bonus Abs 2
S - Muscle Max
S - Rest

Week 7
M - Pyramid Lower Body
T - XT Burn Sets upper body premix
W - LITE Rev'd Up Rumble + bonus abs of choice
T - Butts & Guts (no core)
F - Pyramid Upper Body
S - XT All Out Low Impact HiiT
S - Rest

Week 8
M - 4-Day Split Lower Intensity Step cardio & abs
T - LITE Body Weight & Bands + Calorie Crush
W - XT Hard Strikes (no conditioning timesaver)
T - LITE PHA 2
F - Party Rockin' Step #1
S - XT Super Cuts
S - Rest

MONTH 3

Week 9
M - XT Cardio Leg Blast + bonus core of choice
T - XT Bi's & Tri's
W - Body Max 2 cardio & abs
T - XT Legs all sections
F - XT Chest, Back & Shoulders + bonus core of choice
S - Party Rockin' Step #2
S - Rest

Week 10 (4-Day Split workouts this week - full workouts including cardio & strength)
M - 4-Day Split Kickbox (legs & core) + XT 100 rep hip thrusts
T - 4-Day Split Higher Intensity Step (chest & back) + XT bonus rear delts
W - 4-Day Split Bootcamp (bi's & tri's) + XT 100 rep bi's
T - 4-Day Split Lower Intensity Step (shoulders, core & calves) + XT 100 rep lat raises
F - LITE Cardio Party
S - LITE Metabolic Blast + XT 100 rep bi's
S - Rest

Week 11
M - XT Hard Strikes (no conditioning timesaver)
T - High Reps
W - SC Step Moves
T - LITE Pyramid Pump Total Body Premix
F - Low Max
S - SC Travel Fit
S - Rest

Week 12
M - Pyramid Lower Body
T - LITE Strong Body Stacked Upper + XT 100 rep bi's + bonus abs 1
W - LITE Rev'd Up Rumble + Calorie Crush
T - LITE Strong Body Stacked Lower + XT 100 rep hip thrusts
F - Pyramid Upper Body
S - XT All Out Low Impact HiiT
S - Rest

 

[Debinmi]

Wow Kellyro77! Thanks for sharing!

I'm going to seriously review and consider this for an August or September start, depending on when Cathe's STS 2.0 is due out as I have my June & July's rotations already tentatively determined (I usually give Cathe's monthly rotations a consideration before I commit -ha!).

 

[Lady Vol Fan]

That's exactly what I do! Sometimes (like this month) I postpone mine to do hers or inserting one or two of her weeks into my plans

.... I have my June & July's rotations already tentatively determined (I usually give Cathe's monthly rotations a consideration before I commit -ha!).

Kellyro77 ..this is very well thought out, thanks!

Cathe has so many options that creating rotations with her vast library is so much fun!

 

[Kellyro77]

Thank you both. I'm finding I like planning out these three-month rotations because otherwise, what happens, is I'll just plan out a month and when the end of the month rolls up I'm scrambling around figuring out what to do next and I get anxious about it. haha.

I don't follow Cathe's rotations very much because usually by the time I'm ready to plan out another rotation, I have specific workouts in mind and hers don't aways gel with what's kicking around in my head. Good to know they're there, though, in case I do find myself without a planned rotation again.

If you try the rotation, I hope you enjoy it.

 

[Lady Vol Fan]

Kellyro77
Hey, shoulders may not be a concern for you but if they are, you might consider rearranging the upper body days in Week 5. If I were doing this rotation, I would insert the cardio and leg day in between the upper body days to give my shoulders some time to recover.

Hope that helps

 

[Kellyro77]

Kellyro77
Hey, shoulders may not be a concern for you but if they are, you might consider rearranging the upper body days in Week 5. If I were doing this rotation, I would insert the cardio and leg day in between the upper body days to give my shoulders some time to recover.

Hope that helps

Thanks. I'm not quite sure where you're seeing shoulders getting worked on consecutive days, however? That's the Body Blast Timesaver week, right?

Back and core are on a Tuesday and then shoulders are on a Friday. Unless you're saying working bi's tri's and chest are hitting shoulders too much too?

 

[Lady Vol Fan]

Yes, they do for me . ..It may not be an issue for you at all but if I work upper body consecutively like that I have to skip a day.

 

[Kellyro77]

Yes, they do for me . ..It may not be an issue for you at all but if I work upper body consecutively like that I have to skip a day.

Ah okay. Yeah. It doesn't get to me too much, so I didn't consider it. Week 10 is kind of like that, too with 4-Day Split. I figure since it's not an every week occurrence, it's not too big a deal. I'd probably start feeling it if I were doing that every single week! Feel free to swap in a cardio day to ease it up!

 

[tralaiven]

Thank you for posting this...it looks great and I will use it in the future!

I too have been working out with Cathe for 20 YEARS and I have just about all of her workouts on dvd...(99%).

I used to just choose whichever workout I felt like doing that day...but that is too confusing for me anymore so I like to have a schedule and just stick to it....that way I don't have to think...I just pop it in and move!!!

It looks like a great rotation!!!!

 

[workout]

I decided to throw together this 12-week rotation after doing Cathe's 12-week (90-day) rotation from XTrain.

The approach with this rotation is undulating while focusing on maintaining strength and keeping up with the good ol' "muscle confusion" tactic. I have a couple of "lighter" weeks (some people call these "deloading" weeks) where the goal is to not go super heavy, but still do the movements.

As a note, I also do a 20-minute yoga session on weekday mornings. I don't note this in my rotation since the yoga is just kind of a given for me - it's so ingrained like brushing my teeth and taking a shower. But it's a suggestion to you to try to include some gentle stretching/flexibility workouts to your days to help round out your fitness routine. (The yoga workouts I usually do are from the Namaste series.)

Note also, I'd suggest inserting a rest week somewhere in the middle of this, maybe even two. Wherever it makes the most sense for you.

Hope someone here finds this helpful. Of course sub in any other Cathe workout that fits better for you if you have preferences or if you don't have a particular title. I don't have every Cathe workout, but since I've been working out with her for almost 20 years, I've definitely acquired quite a collection.

Thanks!

MONTH 1

Week 1 (Deload week - light to moderate weight selections)
M - Party Rockin' Step #1
T - STS Total Body
W - LITE Rev'd Up Rumble + Bonus Abs 2
T - LITE PHA 2 + XT Bonus Rear Delts
F - RWH Low Impact HiiT #1 + Bonus Abs 1
S - LITE Metabolic Blast
S - Rest

Week 2
M - Pyramid Lower Body
T - LITE Strong Body Stacked Upper + XT 100 rep bi's + Bonus Abs 1
W - BB Kick, Punch & Crunch
T - LITE Strong Body Stacked Lower + XT 100 rep hip thrusts
F - Pyramid Upper Body
S - SC Step Moves
S - Rest

Week 3
M - Low Max
T - BB Push & Pull + XT bonus rear delts + XT 100 rep tri's
W - XT Hard Strikes (no conditioning timesaver)
T - High Reps + XT 100 rep lat raises
F - Low Impact Circuit cardio & abs only
S - XT Super Cuts
S - Rest

Week 4
M - XT Cardio Leg Blast
T - XT Burn Sets Chest, Back & Shoulders
W - Party Rockin' Step #2
T - XT Legs All Sections + bonus rear delts
F - XT Bi's & Tri's
S - LITE Cardio Party
S - Rest

MONTH 2

Week 5 (Body Blast Timesaver workouts this week - include the cardio from each)
M - BB Timesaver #1 Chest & Tris + XT 100 rep tri's
T - BB Timesaver #2 Back & Core + XT bonus rear delts
W - BB Timesaver #5 Legs + XT 100 rep hip thrusts
T - BB Timesaver #3 Bi's & Core + XT 100 rep bi's
F - BB Timesaver #4 Shoulders + XT 100 rep lat raises
S - SC Step Moves
S - Rest

Week 6 (Deload week - light to moderate weight selections)
M - Cardio Fusion step premix
T - STS Total Body
W - SC MMA Boxing
T - BB Supersets + XT bonus rear delts
F - RWH Low Impact HiiT #2 + Bonus Abs 2
S - Muscle Max
S - Rest

Week 7
M - Pyramid Lower Body
T - XT Burn Sets upper body premix
W - LITE Rev'd Up Rumble + bonus abs of choice
T - Butts & Guts (no core)
F - Pyramid Upper Body
S - XT All Out Low Impact HiiT
S - Rest

Week 8
M - 4-Day Split Lower Intensity Step cardio & abs
T - LITE Body Weight & Bands + Calorie Crush
W - XT Hard Strikes (no conditioning timesaver)
T - LITE PHA 2
F - Party Rockin' Step #1
S - XT Super Cuts
S - Rest

MONTH 3

Week 9
M - XT Cardio Leg Blast + bonus core of choice
T - XT Bi's & Tri's
W - Body Max 2 cardio & abs
T - XT Legs all sections
F - XT Chest, Back & Shoulders + bonus core of choice
S - Party Rockin' Step #2
S - Rest

Week 10 (4-Day Split workouts this week - full workouts including cardio & strength)
M - 4-Day Split Kickbox (legs & core) + XT 100 rep hip thrusts
T - 4-Day Split Higher Intensity Step (chest & back) + XT bonus rear delts
W - 4-Day Split Bootcamp (bi's & tri's) + XT 100 rep bi's
T - 4-Day Split Lower Intensity Step (shoulders, core & calves) + XT 100 rep lat raises
F - LITE Cardio Party
S - LITE Metabolic Blast + XT 100 rep bi's
S - Rest

Week 11
M - XT Hard Strikes (no conditioning timesaver)
T - High Reps
W - SC Step Moves
T - LITE Pyramid Pump Total Body Premix
F - Low Max
S - SC Travel Fit
S - Rest

Week 12
M - Pyramid Lower Body
T - LITE Strong Body Stacked Upper + XT 100 rep bi's + bonus abs 1
W - LITE Rev'd Up Rumble + Calorie Crush
T - LITE Strong Body Stacked Lower + XT 100 rep hip thrusts
F - Pyramid Upper Body
S - XT All Out Low Impact HiiT
S - Rest

Thank you so much Kellyro, this is extremely awesome. Definitely will be doing this one for July, August and September. Love it!!