Update

[SusanBC]

Hi all!

Cathe has the most comprehensive workouts of anyone out there and what I had been doing in the way of circuit training was just play. Cathe knows how to kick butt! So, I found a beginner rotation she posted some time ago and yes, I'm going back to the beginning! The Body Fusion is making me work and I love it! I did get a chuckle out of 3 pound weights in that DVD but then my paltry 8 pounds is no big deal compared to her 30 pounds I've seen on other DVDs! My legs are still screaming but judging from the looks of this rotation, it won't take long to get over that!

Does anyone know if there is an intermediate rotation? I've seen all the rotations posted and they all look pretty advanced. I have a feeling I'm going to be ready for some intermediate work maybe in a month or at least add a little of it in along the way with the beginner's rotation.

Onward and upward!

 

[janiejoey]

Here it is Susan, enjoy.

March 07' Intermediate Rotation
Hi Everyone! Thank you for bringing it to my attention that we are in need of an intermediate rotation. The following four week rotation is the perfect rotation to do if:

1) You have just finished the beginners program and are looking for the next step up.

2) You are an intermediate exerciser looking for some variety.

3) You are an advanced exerciser looking for a lighter rotation to mix in between your harder programs.

You can expect to burn overall body fat and enhance muscular strength and endurance (more muscle strength if newer to weights...more muscle endurance if a seasoned weight lifter)

Please note....Whenever you see 35 MINUTE WALK/RUN, it consists of:
*10 minute brisk walk
*EIGHT cycles of 1 minute jog and 90 seconds recovery walk
*5 minute cool down walk

Remember to eat clean, drink water abundantly, and sleep well.




WEEK ONE:

Mon: Low Impact Circuit

Tues: Kick, Punch, and Crunch

Wed: Pyramid Lower Body

Thurs: Low Impact Step

Fri: Pyramid Upper Body

Sat: 35 MINUTE WALK/RUN plus 5 minute basic stretch for muscles used

Sun: OFF




WEEK TWO:

Mon: Cardio and Weights

Tues: 40 minute indoor or outdoor cycle ride

Wed: Push Pull

Thurs: Cross Train Express Kickbox (EVERYTHING EXCEPT BICEPS)

Fri: Body Fusion

Sat: 30 min. all brisk walk plus segment one from Stretch Max

Sun: OFF






WEEK THREE:

Mon: Maximum Intensity Strength

Tues: Cardio Kicks

Wed: Cardio and Weights

Thurs: OFF

Fri: Step portion of Step, Jump& Pump right into SUPER SETS

Sat: 35 MINUTE WALK/RUN

Sun: Seg 2 Coremax plus Seg one Total Body Stretching






WEEK FOUR:

Mon: Kick Punch & Crunch

Tues: Power Hour

Wed: 40 minute indoor/outdoor cycle ride

Thurs: Low Impact Circuit

Fri: Warm up plus 1st step section of Step Heat followed by 1st section of Step Max, followed by step portion of Step Jump and Pump and fast forward into the S,J,P stretch.

Sat: Muscle Endurance

Sun: OFF



Janie

 

[SusanBC]

Intermediate rotation

Thanks Janie!

Now I'm set! That will give me time to buy all those DVDs too. I have some of them now and maybe some of them will be a daily deal too. This is all so helpful!

Thanks again!