Where do I start
- Thread starter mlouski
- Start date
LeanneM
Cathlete
Are you looking to buy more workouts in the future, or just use what you have right now? The 4DS series is great to use on its own as a rotation. Here's a rotation that Cathe put together last year using it:
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=8036&mesg_id=8036&page=3
What kinds of workouts are you looking for to start building your collection? Do you like step, kickboxing, weight workouts, etc.? What are some of your fitness goals?
In the meantime, Cathe also has workouts on Fit TV that you could use if you can't purchase anything else right now.
I'm sure once you let us know more of what you're looking for, a lot of folks here would be happy to help! ;-)
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=8036&mesg_id=8036&page=3
What kinds of workouts are you looking for to start building your collection? Do you like step, kickboxing, weight workouts, etc.? What are some of your fitness goals?
In the meantime, Cathe also has workouts on Fit TV that you could use if you can't purchase anything else right now.I'm sure once you let us know more of what you're looking for, a lot of folks here would be happy to help! ;-)
Cathe Friedrich
Administrator
Hi Mlouski! Congrat's on completing the beginners rotation. I think you will enjoy 4DS as a follow up but maybe not all in one shot. The step choreography will probably take you quite a few tries to grasp so I suggest tacking on 15 minutes of the 4DS low impact step workout after your 30 minute current low impact step workout. And 15 minutes of the 4DS higher impact step workout after your current intermediate step workout. I also encourage you to look at the premixes in all of the 4DS workouts to see is some work into your time frame better and or are a little less aggressive to mix up with doing the workouts as is. Overall, the ideal way to break into 4DS is to continue to do the format of the beginner rotation but substitute one or two 4DS workouts in place of the ones in your current rotation. Do this until your body gradually gets acclimated to the newer 4DS workouts and then you can enjoy them as is or continue to mix and match your workouts. No matter how you slice it, you are getting fit!
Here is an example of the beginner rotation modified to incorporate 4DS:
Week 1,2 and 3:
Mon: Basic Step plus 15 minutes of 4DS Lower Intesity Step
Tues: Kickbox leg workout only (no kickboxing). Start with lighter weights for the first week or two.
Wed: Basic Step plus another 15 minutes of 4DS Lower Intesity Step plus a 4DS premix that is all upper body.
Thurs: One Segment from Total Body Stretching (a good idea to start with the segment that uses no equipment)
Fri: Basic Step plus 15 minutes of 4DS Lower Intesity Step. Abdominal routine from 4DS Kickbox workout (do abs only).
Sat: Upper AND lower body tubing routine (it is one of the workouts on the tape)
Sun: One segment of Total Body Stretching plus the the abdominal add on from the Basis Step DVD
WEEK 4, 5, and 6
Mon: Body Fusion plus 15 minutes of Higher Intensity Step
Tues: 4DS lower Body only premix
Wed: Body Fusion plus 15 minutes of Higher Intensity Step
Thurs: The abdominal add on from the Basic Step DVD plus One segment from total Body stretching
Fri: 4DS Kickbox cardio portion only and a segment from Total Body Stretching
Sat: Upper and Lower body add on with tubing plus abdominal segment from Basic Step DVD (they are all on the DVD)
Sun: A segment from Total Body Stretching DVD
Week 7, 8, and 9
Mon: 4DS Lower Impact Step in its entirety if possible
Tues: Lower Body Only Premix from 4DS
Wed: Low Impact Step
Thurs: 4DS Higher Intensity Step in its entirety if possible
Fri: Boot Camp weights only (no drills)
Sat: 4DS Kickbox in its entirety if possible
Sun: off
Week 10, 11, and 12
Mon: 4DS Bootcamp in its entirety if possible
Tues: off
Wed: 4DS Higher Intensity step in its entirety if possible
Thurs: off
Fri: 4DS Lower Intensity Step in its entirety if possible
Sat: 0ff
Sun: 4DS Kickbox in its entirety if possible
I just edited this to add that I forgot that you also have Butt's and Guts. Feel free to substitute Butts and Guts or any B&G premix anywhere you see a lower body only workout.
Have Fun!
Here is an example of the beginner rotation modified to incorporate 4DS:
Week 1,2 and 3:
Mon: Basic Step plus 15 minutes of 4DS Lower Intesity Step
Tues: Kickbox leg workout only (no kickboxing). Start with lighter weights for the first week or two.
Wed: Basic Step plus another 15 minutes of 4DS Lower Intesity Step plus a 4DS premix that is all upper body.
Thurs: One Segment from Total Body Stretching (a good idea to start with the segment that uses no equipment)
Fri: Basic Step plus 15 minutes of 4DS Lower Intesity Step. Abdominal routine from 4DS Kickbox workout (do abs only).
Sat: Upper AND lower body tubing routine (it is one of the workouts on the tape)
Sun: One segment of Total Body Stretching plus the the abdominal add on from the Basis Step DVD
WEEK 4, 5, and 6
Mon: Body Fusion plus 15 minutes of Higher Intensity Step
Tues: 4DS lower Body only premix
Wed: Body Fusion plus 15 minutes of Higher Intensity Step
Thurs: The abdominal add on from the Basic Step DVD plus One segment from total Body stretching
Fri: 4DS Kickbox cardio portion only and a segment from Total Body Stretching
Sat: Upper and Lower body add on with tubing plus abdominal segment from Basic Step DVD (they are all on the DVD)
Sun: A segment from Total Body Stretching DVD
Week 7, 8, and 9
Mon: 4DS Lower Impact Step in its entirety if possible
Tues: Lower Body Only Premix from 4DS
Wed: Low Impact Step
Thurs: 4DS Higher Intensity Step in its entirety if possible
Fri: Boot Camp weights only (no drills)
Sat: 4DS Kickbox in its entirety if possible
Sun: off
Week 10, 11, and 12
Mon: 4DS Bootcamp in its entirety if possible
Tues: off
Wed: 4DS Higher Intensity step in its entirety if possible
Thurs: off
Fri: 4DS Lower Intensity Step in its entirety if possible
Sat: 0ff
Sun: 4DS Kickbox in its entirety if possible
I just edited this to add that I forgot that you also have Butt's and Guts. Feel free to substitute Butts and Guts or any B&G premix anywhere you see a lower body only workout.
Have Fun!
