What Kind of Rotation Would you Do

[smartyjonesc2s]

I have been trying to come up with a rotation for myself that I can realistically do, and not feel inadequate doing. I have been trying since February to come up with something that will fit into my current lifestyle.

I can only work out 4 days a week, about 1 hour or so per workout? Should I do all total body workouts, a combination of cardio and weights? I know that I cannot give enough time to build big muscles at this time, so I am just hoping for some tone in my muscles and a leaner body.

I know there are so many knowleagable people on this site that could offer some suggestions. BTW, I have the Intensity Series on VHF, and I have LowMax on DVD. I also have some of the Firm (yes, I am a Firm convert) workouts (the older ones).

Any suggestions would be so appreciated.

Smarty

 

[Shelbygirl]

I like to do monthly rotations, alternating my weight workouts between strength and endurance. How about something like this:

Month 1
Day 1: PUB
Day 2: Rest
Day 3: IMAX 2 or LowMax or other cardio
Day 4: PLB
Day 5: Rest
Day 6: C & W or Boot Camp
Day 7: Rest

Month 2
Day 1: Muscle Endurance
Day 2: Rest
Day 3: IMAX 2 or LowMax or other cardio
Day 4: Muscle Endurance
Day 5: Rest
Day 6: IMAX 2 or LowMax or other cardio
Day 7: Rest

Hope this helps.
Shelbygirl

 

[smartyjonesc2s]

Thanks for the advice. I will try this rotation. If I were going to purchase 1 or 2 DVDs soon, which ones would be good to add to give variety to this rotation?

 

[Shelbygirl]

Hi SmartyJones.

To add cardio variety, I'd probably go with kickboxing, since you already have a couple step workouts with IMAX 2 and Low Max. My favorite Cathe kickboxing is Kick Punch and Crunch. The DVD comes with Legs/Glutes and has a lot of great premixes. My favorite all time cardio workout is Step Blast, which comes with a fun circuit called S,J,P. Again, this DVD had really great premixes, which give you many more cardio and circuit options.

For weight training, I was going to suggest getting the Gym Styles (my favorite) or Slow & Heavy (very effective, but takes a lot of focus since it moves so slowly), but they are both three day splits which might be hard to fit into your schedule. Instead, I'd just go with another total body workout like Mucle Max.

By the way, my suggested rotation shows "Month 1" and "Month 2" but shows only 7 days in each month. I would just repeat the 7 days of month 1 for four weeks, and then move onto the 7 days of month 2 for four weeks.

Have fun choosing your new DVDs!
Shelbygirl

 

[twosquared]

>Hi SmartyJones.
>>
>By the way, my suggested rotation shows "Month 1" and "Month
>2" but shows only 7 days in each month. I would just repeat
>the 7 days of month 1 for four weeks, and then move onto the 7
>days of month 2 for four weeks.
>
>Have fun choosing your new DVDs!
>Shelbygirl


Instead of doing Month 1 for 4 weeks and then Month 2 for four weeks, could you alternate weeks. Month 1 would become week 1, Month 2 would become week 2 and then repeat. If you don't think this would be a good rotation could you explain why?? I'm trying to learn from all you guys.

Thanks much!!!

 

[smartyjonesc2s]

thank you for your suggestions. i have been looking at kpc and step blast as possible next purchases. if i can get consistent with 4 days a week, maybe my next goal can be to add one more weight day at some point. i will definitely start using your rotations, and see how it goes.

 

[Shelbygirl]

I don't see any problem with alternating the two weeks of workouts. I'd say almost anything goes with rotations as long as you don't do weight work for the same body part two days in a row. Also, I would try to mix up the cardio (say, do step and kickboxing in the same week; don't just do step at each cardio workout). Also, I wouldn't do the IMAXs too many times in one week; it might kill you!!

What I actually do (which isn't quite the rotation I posted), is choose a weight series and do it for four weeks. I then mix in different cardio in between the weight workouts, depending on my mood (I don't do the same exact cardio workout each week for four weeks, I mix them up).

I do like to stick with one or two weight series each month, because I then can really see improvement. I keep a log of the weights I use for each exercise, and by the end of the month, I can really see how I was able to increase my weights during the month.

I often like to do a rotation like this (you need five days, about an hour a day):
Day 1: upper body weights (+abs)
Day 2: Cardio
Day 3: lower body weights (+abs)
Day 4: rest
Day 5: Cardio
Day 6: Total body weights (+abs) or a circuit
Day 7: Rest

If I've got extra time, I might throw in a half hour of cardio on any of the weight days or I'll add a half hour or so of Pilates in place of the abs.

Take Care,
Shelbygirl

 

[twosquared]

Thank you!!!