Cre'
Cathlete
Point taken, STS is a good routine and very high demanding.
update Rock bottom Rotation
- Thread starter Terina
- Start date
FireLight
Cathlete
Terina,
I've been wavering back and forth on which rotation to do next. I was sure I was going to do the RWH & STS rotation but then I contemplated the RWH/XTrain + CrossFire & To The Max one.
Well Terina, you motivated me to do the Rock Bottoms Rotation again. May 2013 was the last time I did the Feb "11 version. I'm going to do the November 2013 Rock Bottom Rotation to start and taking some motivation from Natalie, I will follow it with the February 2011 version.
Spring/Summer is right around the corner & I need to rock those shorts. Let's Rock these rotations!
nckfitheart2009
Cathlete
Hi Terina and Firelight,
I am exploring Cardios workout from new RWH and my glutes are sore!
I thought about both of you currently rocking this infamous scary rotation
Please keep us posted on how you are getting on.
I will do the 2011 version sometimes this year.
I am starting the RWH + To the max and cross fire rotation Monday.
I have tweaked the rotation extending it to 2 months.
Hope to hear from you soon
I am exploring Cardios workout from new RWH and my glutes are sore!
I thought about both of you currently rocking this infamous scary rotation
Please keep us posted on how you are getting on.
I will do the 2011 version sometimes this year.
I am starting the RWH + To the max and cross fire rotation Monday.
I have tweaked the rotation extending it to 2 months.
Hope to hear from you soon
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Terina
Cathlete
Hi Terina and Firelight,
I am exploring Cardios workout from new RWH and my glutes are sore!
I thought about both of you currently rocking this infamous scary rotation
Please keep us posted on how you are getting on.
I will do the 2011 version sometimes this year.
I am starting the RWH + To the max and cross fire rotation Monday.
I have tweaked the rotation extending it to 2 months.
Hope to hear from you soon
will do =)
This week feb 2, I will be starting the 2nd week of rotation. Last week I took a 4 day break from working out .It was a much need break, I did finish the 1st week and I really enjoyed it. so Ill check back in at the ends of the 2nd week. =)
FireLight
Cathlete
Terina & Nathalie,
Kicked off February with CCC & 300 walking lunges! Started today, so I'm feeling energized.
But, boy those lateral jumps & grounded sumo switches take my breathe away.
Favorite segments in CCC are the core workouts - especially the push ups with the knee to elbows.
Terina, hope you had a relaxing break!
Nathalie, enjoy RWH!
Bottoms up,
Firelight
Kicked off February with CCC & 300 walking lunges! Started today, so I'm feeling energized.
But, boy those lateral jumps & grounded sumo switches take my breathe away.
Favorite segments in CCC are the core workouts - especially the push ups with the knee to elbows.
Terina, hope you had a relaxing break!
Nathalie, enjoy RWH!
Bottoms up,
Firelight
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Cathe Friedrich
Administrator
Glad you are all enjoying the updated version of the Rock Bottoms Rotation!
Terina
Cathlete
finished this new rotation and I have to say i loved it, I wasn't able to follow 100% I needed to manage my time better so I could of incorporated 300 walking lunges. But I do notice improvement in buns and legs. I will do this again either april or may.
But I LOVED the updated version. =) give it a try you will love it too!
But I LOVED the updated version. =) give it a try you will love it too!
FireLight
Cathlete
Hello Terina,
Congrats on completing the Rock Bottoms Rotation - you have earned the Heiney Award - Woo Hoo! and the Cathlete crowd cheers!
I'm coming to the end of the second week - I took some unscheduled rest days that's why, but I have to say I feel energized and already see some nice definition. I'm not big on details (makes me blush)!
My legs are toning up more than I expected and I have a substantial amount of strength and endurance overall.
Yesterday, I did Butt & Guts and one of the first songs on this workout is "Somebody's Watching Me" - I laughed thinking oh boy! someone is going to be watching my posterior. Love the B&G Bonus leg/ab work. I had forgotten about that. The one thing that I find I am having trouble with is doing the Split days. The first Split day I ended up just doing the workout the next day. I enjoy doing the BBW when called for, it's a good finisher to my workout for the day.
Nathalie, How is your RWH + TTM & CF rotation going? Are you working hard & getting busy! OF COURSE you are!
Well off to get my workout, Pyramid Upper Body + BBW, off my today's to do list.
Rounding out the bottom.
Congrats on completing the Rock Bottoms Rotation - you have earned the Heiney Award - Woo Hoo! and the Cathlete crowd cheers!
I'm coming to the end of the second week - I took some unscheduled rest days that's why, but I have to say I feel energized and already see some nice definition. I'm not big on details (makes me blush)!
My legs are toning up more than I expected and I have a substantial amount of strength and endurance overall.
Yesterday, I did Butt & Guts and one of the first songs on this workout is "Somebody's Watching Me" - I laughed thinking oh boy! someone is going to be watching my posterior. Love the B&G Bonus leg/ab work. I had forgotten about that. The one thing that I find I am having trouble with is doing the Split days. The first Split day I ended up just doing the workout the next day. I enjoy doing the BBW when called for, it's a good finisher to my workout for the day.
Nathalie, How is your RWH + TTM & CF rotation going? Are you working hard & getting busy! OF COURSE you are!
Well off to get my workout, Pyramid Upper Body + BBW, off my today's to do list.
Rounding out the bottom.
nckfitheart2009
Cathlete
Hi Terina and Firelight,
Terina congratulations completing the rotation.
I am going to have to complete it sometime in future too cause it sounds like you had fun
Yes I am still on RWH + TTM&CF. I had few day (3) unsheduled rest when a good friend of mine cames for a visit.
Yesterday I did cycle max main program. I will resume the rotation from now.
I am enjoying the rotation very much.
I love the Hiit circuit from RWH, especially the lower body one.
Truly is the type of intensity I was expecting from Cathe.
oh Dear Firelight, embarking on Rock bottom rotation causes a double trouble.
The trouble of bearing the burn and of having to deal with the attention on the posterior
Well I trust you can manage that
off to do the low impact from RWH or plyo.
Take care ladies and I am sure your posterior will defy the gravity
Terina congratulations completing the rotation.
I am going to have to complete it sometime in future too cause it sounds like you had fun
Yes I am still on RWH + TTM&CF. I had few day (3) unsheduled rest when a good friend of mine cames for a visit.
Yesterday I did cycle max main program. I will resume the rotation from now.
I am enjoying the rotation very much.
I love the Hiit circuit from RWH, especially the lower body one.
Truly is the type of intensity I was expecting from Cathe.
oh Dear Firelight, embarking on Rock bottom rotation causes a double trouble.The trouble of bearing the burn and of having to deal with the attention on the posterior
Well I trust you can manage that
off to do the low impact from RWH or plyo.
Take care ladies and I am sure your posterior will defy the gravity
Terina
Cathlete
nckfitheart2009
Cathlete
Hi Ladies,
Hope you are doing well having FUN FUN FUN with your defying glutes lol.
I would like to share vid below with you. I am loving curtsy lunges these day.
So glad cathe lined it up in new series RWH.
Now, crazy i know, I want to learn and master the technique for this variation.
http://www.fitnessrxwomen.com/train...-nicole-wilkins/intensify-your-glute-workout/
Hope you are doing well having FUN FUN FUN with your defying glutes lol.
I would like to share vid below with you. I am loving curtsy lunges these day.
So glad cathe lined it up in new series RWH.
Now, crazy i know, I want to learn and master the technique for this variation.
http://www.fitnessrxwomen.com/train...-nicole-wilkins/intensify-your-glute-workout/
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jamie vaughn
Cathlete
Whoa I love curtsy lunges too - that girl in the vid looks like a real power house and picked that barbell up like it was a toothpick LOL! Thanks for the link Nathalie,
Jamie
Jamie
FireLight
Cathlete
Hello Nathalie,
Thank you for the video. That variation seems doable and will target those cheeks quite effectively, no doubt. A curtsy and a squat, toss in a barbell and you've got yourself a nice cocktail. How much weight do you think is on that barbell? 15 lbs? Of course, I'll start without the barbell, perfect the form and then add the bar and then the plates. I'm conservative.
I'm nearing the end of week 3 of this rotation. I put in some extra rest days - go glad Spring is here and the sun is shining more!
So it's taking me a bit longer to complete this rotation but no hesitation. As of today, I feel my legs have more strength and endurance than they did when I started.
Stay strong,
Thank you for the video. That variation seems doable and will target those cheeks quite effectively, no doubt. A curtsy and a squat, toss in a barbell and you've got yourself a nice cocktail. How much weight do you think is on that barbell? 15 lbs? Of course, I'll start without the barbell, perfect the form and then add the bar and then the plates. I'm conservative.
I'm nearing the end of week 3 of this rotation. I put in some extra rest days - go glad Spring is here and the sun is shining more!
So it's taking me a bit longer to complete this rotation but no hesitation. As of today, I feel my legs have more strength and endurance than they did when I started.
Stay strong,
nckfitheart2009
Cathlete
Hello,
The barbell plus plate is light weight. I am intending to do without weight first.
Then I will add the BB but with light weight. IMO, we do not need heavy load.
It is not safe to do it with heavy load. I believe there is a way to come up with another
variation with the smith machine in the gym.
You too stay strong ;-)
nckfitheart2009
Cathlete
Lol...This is what happen when a strong women pick up a Barbell.
She makes the all combo look so easy to execute. she does squat and lunge really deep/low.
nckfitheart2009
Cathlete
Curtsy is, as you posted, a nice cocktail. It also does hit a trouble area where nasty stuff tend to lodge
, saddle bags.yikes...Experienced and well conditionned do not usually hold them
.It's good to hit that area from time to time.
FireLight
Cathlete
Nathalie,
Today's workout was from the Body Blast Series - Legs & Glutes. I decided to venture into Premix Land and ended up doing Leg Press Mania.
And how could I forget that Cathe has us doing Curtsy Lunges with pulses in this workout! Oh Yeah! No weights, but I'm sure if you wanted to go right ahead and add some, you could.
I'm heading towards the finish line on this rotation - week #4 is down 3 days with 4 days left. I decided not to do another Rock Bottom Rotation, because there are so many other Cathe rotations I want to do!
Today's workout was from the Body Blast Series - Legs & Glutes. I decided to venture into Premix Land and ended up doing Leg Press Mania.
And how could I forget that Cathe has us doing Curtsy Lunges with pulses in this workout! Oh Yeah! No weights, but I'm sure if you wanted to go right ahead and add some, you could.
I'm heading towards the finish line on this rotation - week #4 is down 3 days with 4 days left. I decided not to do another Rock Bottom Rotation, because there are so many other Cathe rotations I want to do!