RE: To all you expierienced please make a rotation for...
Well I'm assuming you have 6 days to workout. This is an 8 week rotation so you can get back on track. Notice that every week you'll be doing at least 3 hours of cardio a week. If you need to lose 35lbs you need to do enough cardio to burn excess fat. Also remember to drink lots water, keep your diet low fat, high protein, high fiber, added sugar intake should be 50g or less a day, and try to consume less salty foods (the recommended amount for sodium in the US is 2,300mg of sodium or less a day, while in the UK is 1,600mg so do this one at your own risk. Common sense modification: stay away from salty snacks and try to eat less canned or preserved food.)
I- First 3 weeks: CTX
1st day (before starting the rotation): take body measurements and write them down. You should take your measurements again in three weeks.
Day 1: LL + 20-30 mins Run or Run/Walk intervals
Day 2: All Step
Day 3: Power Circuit
Day 4: Kickbox
Day 5: Step & intervals
Day 6: 10-10-10
Day 7: Rest
Notes: Since you're starting again, I used CTX because those are shorter, but intense cardios. Go easy with the weights the first few days. Even doing so you might experience major muscle soreness the first two weeks. Remember to stretch if necessary and if the pain gets really bad have Tylenols or aspirin (if you're not allergic) around. After the first three weeks you'll see everything gets easier. Notice also that a big muscle group is followed by a smaller muscle group. No big muscle groups are trained in consecutive days. As you can see you train legs the first day, followed by shoulders, followed by the back, etc. Also remember to sleep well so your muscles can recuperate.
II- Next 3 weeks: Cardio + PS
1st day (before starting the rotation): take body measurements and write them down. Compare your measurements with the ones you took 3 weeks earlier.
Day 1: Cardio Kicks
Day 2: PS: SL & A
Day 3: Circuit Max
Day 4: PS: CST + CTX cardio
Day 5: Interval Max
Day 6: PS: BBA + CTX cardio
Day 7: Rest
Notes: This is a tough rotation. Remember what you should do if you get muscle soreness. If you feel tired you can do Day 4 and/or Day 6 without cardio, but if you don't feel tired give it your all and do them with cardio. You'll see results quickly at the end of the three weeks.
III- Next 2 weeks: Cardio + S&H
This rotation is two weeks long since S&H tends to get boring after that. I also think S&H should be used in shorter rotations so your muscles don't get used to it and besides your focus should be burning fat 1st and strength training 2nd. I wouldn't advice doing it more than 2 weeks. Another thing, don't take measurements at the beginning of the rotation.
Day 1: Body Max
Day 2: S&H: L&S
Day 3: Cardio Kicks
Day 4: S&H: C&B
Day 5: Interval Max
Day 6: S&H: T&B
Day 7: Rest
Notes: At the end of the two weeks take body measurements, write them down and compare them with your previous measurements. You can start this rotation again after the 8 weeks if you'd like.
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DVD recommendations for the future:
1. KPC + L&G: KPC is a great cardio workout and L&G is an awesome lower body workout.
2. PLB + PUB: Great workouts. You can do them in a rotation with three days of solid cardio, these two, and a total body weight training workout like PH at the end. This brings me to recommendation number 3.
3. Bootcamp + ME: Bootcamp is completely different than other Cathe circuit workouts. This is a combination of high intensity intervals with serious strength training circuits. ME is a nice change of pace from PH. It is completely different in terms of the exercises done.
Lastly,
4. Low Max: My favorite Cathe cardio so far, some say it is the best calorie burner Cathe has done, and it's low impact. You can use it in all your rotations and you can use the leg blast premix several times a week to tone your lower body.
Wow, this is probably the longest reply I've ever written. I hope this helps. Take care.
