I've submitted a rotation challenge over at http://www.fitnessvideofanatics.com/challenges/keep.fit. It starts June 29, 2003. Come join me!
Crystal
Crystal
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Total Body Blast Rotation
- Thread starter Seabush
- Start date
gettingthere
Cathlete
Just wanted to let everyone know that Seabush's challenge has been pushed back to July 6 so there's still time to join! This is the rotation she used to lose two dress sizes in eight weeks!!!
Best,
Liz
Best,
Liz
As many of you have read, Muscle Fitness and Hers editor Michelle Basta Boubion developed an eight-week body blast rotation. Michelle has kindly responded to questions regarding the rotation at the videofitness.com forum during the last week. The basic MH&F eight-week program is as follows:
Week 1 (Circuit)- 3 Circuit Days, 3 Cardio Days, 2 Flexibility sessions
Week 2 (Heavy)- Train each muscle group once per week using heavy weights, 4 cardio days, 2 flexibility sessions
Week 3 (High Reps) - Train each muscle group twice per week, 5 cardio sessions, 2 flexibility sessions
Week 4 (Supersets) - Train each muscle group once, 5 cardio sessions, 2 flexibility sessions
Week 5 - Same as week 1 except another cardio session
Week 6 - Same as week 2 except another cardio session
Week 7 - Same as week 3 except another cardio session
Week 8 - Same as week 4 except another cardio session
MF&H rotation can be found at
http://www.findarticles.com/cf_0/m0KGB/3_3/98592788/print.jhtml.
I really liked the results I achieved with this program last year. In concert with a good diet and I was able to go down two dress sizes using the original plan. My strength training involved using mostly Cathe Friedrich and Margaret Richard tapes and gym equipment. My cardio was primarily Powerstrike kickboxing tapes.
What I loved most about this original MF&H rotation was the variety. I was able to use lots of different strength techniques without getting bored. The cardio required isn't long but again challenges you to be varied and progressive. In addition, flexibility sessions are included. This is an often overlooked but important part of physical fitness that isn't ignored with this program.
I've created a challenge at http://www.fitnessvideofanatics.com/challenges/keep.fit which modifies the original MF&H rotation slightly by adding pyramid and drop set weeks and modifying the high rep week to a high rep/low rep week. I've also reduced the cardio frequency. I did this because I try to keep my workouts in under an hour. I made this change because I wanted to add different strength training techniques to once again mix it up. As such, if you follow what I've outlined at fitnessvideofanatics it becomes a six-week (12 weeks if done twice) rotation instead of eight weeks. This rotation starts July 6, 2003. I encourage everyone to take the challenge by doing the original MF&H rotation or my modified version at fitnessvideofanatics.com.
Take the challenge!
Crystal
P.S. I've attached what I've been doing over the last several weeks. I've added Lotte Berk to the rotation because I want to get the most out of those tapes before I make a decision as to whether I want to keep these or trade them.
Week 1 - Circuit
Sunday - Cardio plus LB High Round Assets
Monday - Circuit Training plus pilates
Tuesday - Cardio plus Lotte Berk Muscle Eats Fat
Wednesday - Circuit Training plus pilates
Thursday - Cardio plus Lotte Berk Basic Essentials
Friday - Rest/stretching
Saturday - Circuit Training plus Lotte Berk Hip Hugger Abs
Week 2 - Pyramid
Sunday - Chest/Biceps (Pyramid DVD) plus 30 minutes of cardio plus Lotte Berk High Round Assets (bonus section)
Monday - Back/Shoulders (Pyramid DVD) plus 30 minutes of cardio plus Lotte Berk Muscle Eats Fat (bonus section)
Tuesday - Legs/Triceps (Pyramid DVD) plus LB Basic Essentials
Wednesday - Chest/Biceps plus 30 minutes of cardio
Thursday - Back/Shoulders (Pyramid DVD) plus 30 minutes of cardio plus Lotte Hip Hugger Abs (bonus section)
Friday - Rest
Saturday - Legs/Triceps (Pyramid DVD) plus pilates
Week 3 - Heavy
Sunday - S&H Back plus cardio plus Lotte Berk High Round Assets (bonus section)
Monday - S&H Shoulders plus pilates
Tuesday - S&H Chest plus cardio plus Lotte Berk Muscle Eats Fat (bonus section)
Wednesday - S&H Biceps plus cardio plus Lotte Berk Hip Hugger Abs (bonus section)
Thursday - S&H Triceps plus cardio plus Lotte Berk Basic Essentials (bonus section)
Friday - Rest/stretching
Saturday - S&H Legs plus pilates
Week 4 - High Reps/Low Reps
Sunday - Back/Biceps plus cardio plus Lotte Berk High Round Assets (bonus section)
Monday - Cardio plus pilates
Tuesday - Cardio plus Lotte Berk Muscle Eats Fat (bonus section)
Wednesday - Chest/Triceps plus plus Lotte Berk Hip Hugger Abs (bonus section)
Thursday - Cardio plus Lotte Berk Basic Essentials (bonus section)
Friday - Rest/stretching
Saturday - Leg/Shoulders plus pilates
Choose 4 different exercises (2 strength (MIS, PS)/2 endurance (ME, BC, PH, CTX Upper, Leaner, etc) for each muscle group.
Week 5 – Supersets
Sunday - PS Back/Chest plus Lotte Berk High Round Assets
Monday- Cardio plus Lotte Berk Muscle Eats Fat
Tuesday - Cardio plus pilates
Wednesday - PS Biceps/Triceps plus Lotte Berk Basic Essentials
Thursday - Cardio plus Lotte Berk Hip Hugger Abs
Friday - Rest/stretching
Saturday - PS Legs/Shoulders plus cardio
Week 6 - Drop Sets/High Rep
Sunday - Cardio plus Lotte Berk High Round Assets
Monday - Cardio plus Lotte Berk Muscle Eats Fat
Tuesday - 100 Reps or PH
Wednesday - Cardio plus Lotte Berk Hip Hugger Abs
Thursday - Cardio plus Lotte Berk Basic Essentials
Friday - Rest/stretching
Saturday - 100 Reps or PH
Note: Any tape will do during this week, just start at your highest weight and gradually decrease your weights when your form begins to suffer. I'm using 100 Reps by Katrina Rich because this video is a drop set video.
Week 1 (Circuit)- 3 Circuit Days, 3 Cardio Days, 2 Flexibility sessions
Week 2 (Heavy)- Train each muscle group once per week using heavy weights, 4 cardio days, 2 flexibility sessions
Week 3 (High Reps) - Train each muscle group twice per week, 5 cardio sessions, 2 flexibility sessions
Week 4 (Supersets) - Train each muscle group once, 5 cardio sessions, 2 flexibility sessions
Week 5 - Same as week 1 except another cardio session
Week 6 - Same as week 2 except another cardio session
Week 7 - Same as week 3 except another cardio session
Week 8 - Same as week 4 except another cardio session
MF&H rotation can be found at
http://www.findarticles.com/cf_0/m0KGB/3_3/98592788/print.jhtml.
I really liked the results I achieved with this program last year. In concert with a good diet and I was able to go down two dress sizes using the original plan. My strength training involved using mostly Cathe Friedrich and Margaret Richard tapes and gym equipment. My cardio was primarily Powerstrike kickboxing tapes.
What I loved most about this original MF&H rotation was the variety. I was able to use lots of different strength techniques without getting bored. The cardio required isn't long but again challenges you to be varied and progressive. In addition, flexibility sessions are included. This is an often overlooked but important part of physical fitness that isn't ignored with this program.
I've created a challenge at http://www.fitnessvideofanatics.com/challenges/keep.fit which modifies the original MF&H rotation slightly by adding pyramid and drop set weeks and modifying the high rep week to a high rep/low rep week. I've also reduced the cardio frequency. I did this because I try to keep my workouts in under an hour. I made this change because I wanted to add different strength training techniques to once again mix it up. As such, if you follow what I've outlined at fitnessvideofanatics it becomes a six-week (12 weeks if done twice) rotation instead of eight weeks. This rotation starts July 6, 2003. I encourage everyone to take the challenge by doing the original MF&H rotation or my modified version at fitnessvideofanatics.com.
Take the challenge!
Crystal
P.S. I've attached what I've been doing over the last several weeks. I've added Lotte Berk to the rotation because I want to get the most out of those tapes before I make a decision as to whether I want to keep these or trade them.
Week 1 - Circuit
Sunday - Cardio plus LB High Round Assets
Monday - Circuit Training plus pilates
Tuesday - Cardio plus Lotte Berk Muscle Eats Fat
Wednesday - Circuit Training plus pilates
Thursday - Cardio plus Lotte Berk Basic Essentials
Friday - Rest/stretching
Saturday - Circuit Training plus Lotte Berk Hip Hugger Abs
Week 2 - Pyramid
Sunday - Chest/Biceps (Pyramid DVD) plus 30 minutes of cardio plus Lotte Berk High Round Assets (bonus section)
Monday - Back/Shoulders (Pyramid DVD) plus 30 minutes of cardio plus Lotte Berk Muscle Eats Fat (bonus section)
Tuesday - Legs/Triceps (Pyramid DVD) plus LB Basic Essentials
Wednesday - Chest/Biceps plus 30 minutes of cardio
Thursday - Back/Shoulders (Pyramid DVD) plus 30 minutes of cardio plus Lotte Hip Hugger Abs (bonus section)
Friday - Rest
Saturday - Legs/Triceps (Pyramid DVD) plus pilates
Week 3 - Heavy
Sunday - S&H Back plus cardio plus Lotte Berk High Round Assets (bonus section)
Monday - S&H Shoulders plus pilates
Tuesday - S&H Chest plus cardio plus Lotte Berk Muscle Eats Fat (bonus section)
Wednesday - S&H Biceps plus cardio plus Lotte Berk Hip Hugger Abs (bonus section)
Thursday - S&H Triceps plus cardio plus Lotte Berk Basic Essentials (bonus section)
Friday - Rest/stretching
Saturday - S&H Legs plus pilates
Week 4 - High Reps/Low Reps
Sunday - Back/Biceps plus cardio plus Lotte Berk High Round Assets (bonus section)
Monday - Cardio plus pilates
Tuesday - Cardio plus Lotte Berk Muscle Eats Fat (bonus section)
Wednesday - Chest/Triceps plus plus Lotte Berk Hip Hugger Abs (bonus section)
Thursday - Cardio plus Lotte Berk Basic Essentials (bonus section)
Friday - Rest/stretching
Saturday - Leg/Shoulders plus pilates
Choose 4 different exercises (2 strength (MIS, PS)/2 endurance (ME, BC, PH, CTX Upper, Leaner, etc) for each muscle group.
Week 5 – Supersets
Sunday - PS Back/Chest plus Lotte Berk High Round Assets
Monday- Cardio plus Lotte Berk Muscle Eats Fat
Tuesday - Cardio plus pilates
Wednesday - PS Biceps/Triceps plus Lotte Berk Basic Essentials
Thursday - Cardio plus Lotte Berk Hip Hugger Abs
Friday - Rest/stretching
Saturday - PS Legs/Shoulders plus cardio
Week 6 - Drop Sets/High Rep
Sunday - Cardio plus Lotte Berk High Round Assets
Monday - Cardio plus Lotte Berk Muscle Eats Fat
Tuesday - 100 Reps or PH
Wednesday - Cardio plus Lotte Berk Hip Hugger Abs
Thursday - Cardio plus Lotte Berk Basic Essentials
Friday - Rest/stretching
Saturday - 100 Reps or PH
Note: Any tape will do during this week, just start at your highest weight and gradually decrease your weights when your form begins to suffer. I'm using 100 Reps by Katrina Rich because this video is a drop set video.
Total Body Blast Rotation - 7/13/03 - 7/19/03
If you started the challenge July 6th, this is week 2 of the total body blast rotation. This is pyramid week! Work on the bodyparts indicated for each day. Choose two-three exercises for each major muscle group being worked and do a modified or full pyramid. Choose weights heavy enough to fatigue your muscles.
Cathe's Pyramid DVD or Joyce Vedral tapes are perfect for this week.
Cardio: This week, cardio sessions are four; however, the emphasis is on higher-intensity training -- keeping your heart rate up for a relatively short amount of time. Three workouts should be 25--30 minutes long at 80%--85% of your max heart rate, with one long (40-45 minutes), lower-intensity(at 70-75%) day thrown in for variety.
Day 1 - Chest/Biceps plus 30 minutes of cardio
Day 2 - Back/Shoulders plus 30 minutes of cardio
Day 3 - Legs/Triceps
Day 4 - Chest/Biceps plus 30 minutes of cardio
Day 5 - Back/Shoulders plus 45 minutes of cardio
Day 6 - Legs/Triceps
Day 7 - Rest
Here's my planned week.
Sunday - Chest/Biceps (Pyramid DVD) plus 30 minutes of cardio plus Lotte Berk High Round Assets (bonus section)
Monday - Back/Shoulders (Pyramid DVD) plus 30 minutes of cardio plus Lotte Berk Muscle Eats Fat (bonus section)
Tuesday - Legs/Triceps (Pyramid DVD) plus LB Basic Essentials
Wednesday - Chest/Biceps plus 30 minutes of cardio
Thursday - Back/Shoulders (Pyramid DVD) plus 45 minutes of cardio plus Lotte Hip Hugger Abs (bonus section)
Friday - Rest
Saturday - Legs/Triceps (Pyramid DVD) plus pilates
Have a great week!
Crystal
P.S. Some of you maybe following the original MF&H rotation which can be found at http://www.findarticles.com/cf_0/m0...88/print.jhtml. I modified that program to include pyramid and drop set weeks. My modification can be found at http://www.fitnessvideofanatics.com...ations/keep.fit
If you started the challenge July 6th, this is week 2 of the total body blast rotation. This is pyramid week! Work on the bodyparts indicated for each day. Choose two-three exercises for each major muscle group being worked and do a modified or full pyramid. Choose weights heavy enough to fatigue your muscles.
Cathe's Pyramid DVD or Joyce Vedral tapes are perfect for this week.
Cardio: This week, cardio sessions are four; however, the emphasis is on higher-intensity training -- keeping your heart rate up for a relatively short amount of time. Three workouts should be 25--30 minutes long at 80%--85% of your max heart rate, with one long (40-45 minutes), lower-intensity(at 70-75%) day thrown in for variety.
Day 1 - Chest/Biceps plus 30 minutes of cardio
Day 2 - Back/Shoulders plus 30 minutes of cardio
Day 3 - Legs/Triceps
Day 4 - Chest/Biceps plus 30 minutes of cardio
Day 5 - Back/Shoulders plus 45 minutes of cardio
Day 6 - Legs/Triceps
Day 7 - Rest
Here's my planned week.
Sunday - Chest/Biceps (Pyramid DVD) plus 30 minutes of cardio plus Lotte Berk High Round Assets (bonus section)
Monday - Back/Shoulders (Pyramid DVD) plus 30 minutes of cardio plus Lotte Berk Muscle Eats Fat (bonus section)
Tuesday - Legs/Triceps (Pyramid DVD) plus LB Basic Essentials
Wednesday - Chest/Biceps plus 30 minutes of cardio
Thursday - Back/Shoulders (Pyramid DVD) plus 45 minutes of cardio plus Lotte Hip Hugger Abs (bonus section)
Friday - Rest
Saturday - Legs/Triceps (Pyramid DVD) plus pilates
Have a great week!
Crystal
P.S. Some of you maybe following the original MF&H rotation which can be found at http://www.findarticles.com/cf_0/m0...88/print.jhtml. I modified that program to include pyramid and drop set weeks. My modification can be found at http://www.fitnessvideofanatics.com...ations/keep.fit