weekend off rotations?

[JAFitMama]

I'm looking to get some ideas. even a rotation perhaps...
My fitness level is advanced and my only weak area is a little ab flab. Actually my abs are strong underneath.

Does anyone alter rotations to fit into a M-F sequence with Sat & Sun off? (I may add a little ab workout or short stretch session on a weekend.)

I know many people get two good workouts in on a weekend to accomodate busy week day schedules, and some nurses working 12 hours shifts only workout on days off. My busiest times are the weekends with family so I just don't fit in a 60" minute workout in very well on weekends. In addtition, I really like having weekends off to catch up on other tasks, and give my body a rest.

 

[clareMc]

Judy:

working out 5 days a week is excellent. More than that is not needed, only the result of individual desire and time availability.

Your family is the centre of your life at weekends, and that's how it should be. Don't sweat it or change a thing! Trying to fit in a workout at w/e when you really haven't the time will only cause you stress and perhaps guilt and heartache as it pulls you away from the kids: so, why worry about it?

Enjoy your family time, and your rest.

I don't know what rotation may interest you, because you don't state what your goals are, or what your favourite routines are. But, you know, all you have to do is go to Cathe's Rotation forum, pick any rotation she has listed there and play with it, tweak it to fit your shcedule. For example, you don't have to take a rest day on Thursday just because Cathe says so. And if she has PUB listed for a day and that's it, but you know you want to fit another cardio in this week because you are taking Sat and Sun off, then simply add a shorter CTX cardio right before the PUB, and it acts as a great warm up for the muscles. Then, you have targeted two elements of fitness in one day, and that frees you up to not even think about it on Sat and Sun!

Cathe always says, "make it work for you", and really, there's nothing to stop you doing just that!

Clare

 

[scm]

My schedule is a bit similar, but my husband travels M-F, so I don't take the time to workout on the weekends. That is my total family time. Sometimes after a workout I'll add on aditional ab routine, since thats my area I feel needs a little extra attention as well.
Susan C.M.

 

[lundquist93]

I workout faithfully M-F, and then take the weekends off to enjoy family and fun time! I enjoy the time off on the weekends for my body to recuperate from the hard week of workouts. I've had this schedule for almost 8 years and it works well for me.

 

[PennyLaney]

Hi Judy,

I only work out M-F before work. I am also advanced, with some ab flab. It just won't go away! I try to get in a short stretch workout on the weekends, but life tends to get in the way.

I usually workout for 75-90 minutes. I have been doing a one bodypart/cardio combo (two bodyparts when I do legs) every day for a week, alternated with an endurance week - figure if it works for Cathe and crew, it must be good! I also try to do abs every day, and stretch 2-3 times a week.

One week (I'll use Cathe workouts for this example) could be:

S&H Chest, IMAX2, Abs
S&H Back, CTX Kickbox, Abs, Longer Stretch
S&H Legs, S&H Shoulders, Abs, Longer Stretch
S&H Triceps, Step Blast, Abs
S&H Biceps, KPC (a shorter premix?), Abs, Longer Stretch

Next week might be:

Viper, Abs
PUB/PLB Bonus Premix, Abs, Longer Stretch
SJ&P
MIC, Abs, Longer Stretch
MIS

If I ate cleaner, my abs would be more defined, but overall, I am in decent shape. I stress consistent strength work, because I'm such a hardgainer.

PennyLaney

 

[bootyquake]

This is my current rotation:

M - Run 20-30 minutes, SH Chest, Legs and Glutes floorwork and stretch
T - Run 20-30 minutes, SH Back, Supermans, Planks, Stretch
W - Run 20-30 minutes, SH Triceps, Legs and Glutes floorwork and stretch
T - Run 20-30 minutes, SH Biceps, Abs, Stretch
F - Run 20-30 minutes, SH Shoulders, Legs and Glutes floorwork and stretch
S - Rest
S - Rest

If I have time on M, W, F I do the whole Legs and Glutes ankle weight premix, instead of just the floorwork.

 

[JAFitMama]

These suggestions look great. I will bookmark this page and keep my 5 days per week going. It does work nicely. if I come up with some other rotation, I'll share too!