understanding and personalizing rotations?

[Fach]

I'm new here to the forum, but not new to the workouts. I have been enjoying Cathe' workouts for years. Question; How do I personalize and rotate Cathe' workouts to meet MY goals? I was considering another video line, but I know Cathe' workouts are solid, healthy, and enjoyable, and thought the addition unnecessary. My problem is knowing how to select and rotate on my own. My stats are similar to many women;

Loose weight
maintain muscle - I bulk easily
have a stream line body - lithe look not bulky
medium choreography - don't want to think too hard
adv. workout

How do I sort through the extensive library of Cathe' workouts and rotate the correct ones? Thank you for any assistance you can offer.

 

[Melclear]

I recommend looking through Cathe's old rotations (on the rotation forum) to get some ideas. For each one, she mentions what the goals are, so you can stay away from the muscle-building ones. In general, any of hers that focus on fat-burning, circuits or muscle endurance should fit the bill for you. Good luck!

 

[kathryn]

When developing a rotation, you want to keep your primary goal in mind. If it's fat loss (lOsing weight), then I'd make sure to emphasize cardio, interval cardio (1-2 per week on non-consecutive days), and either full body endurance weight workouts, or cardio + weight combo workouts.

When you want to work on building, then reducing cardio and focusing on split weight routines (which allow you to lift heavier, and allow for more recovery between workouts for the same muscle group) are key.

You can also mix the two up in different ways.

For your goals, I would suggest the former type of rotation.

Here's an example.:
Day 1: Interval cardio (Interval Max or IMAX 2)
Day 2: full body endurance weight workout (PH or ME, for example)
Day 3: steady state cardio (kickboxing is a good calorie burner as well as muscle toner)
Day 4: cardio and weights circuit workout of choice
Day 5: stretch
Day 6: interval cardio or cardio and weights workout
Day 7: off (or stretch)

After you are on a rotation for a while (2-3 weeks), you can judge how it's working for you and make any tweaks you find necessary.

HTH