Jaci Gustafson
Member
(This rotation is available in the Workout Manager (“XTrain 13 week, 5-6 day per week” rotation))
I am starting XTrain and wanted to do Cathe’s 90 Day Undulating Rotation (XTrain discs 1-9, no Ride). However, I cannot fit workouts longer than about 50 minutes into my schedule except on the weekends. I also have learned that I cannot plan to work out 6 days per week every week because there are some weeks I need the flexibility of a 5 day workout week. So, I created this rotation by planning shorter (35-53 minutes) XTrain premixes for M-F and then using longer premixes or full discs on the weekends. Some weeks have 5 workouts and some weeks have 6. I mixed cardio and strength workouts in a similar fashion to Cathe's 90-day undulating rotation. I did my best to hit all muscle groups several times throughout the rotation. I upped the intensity at some points by repeating workouts and muscle groups close together and then alternating at different intervals. I added the 13th week to make up for the 5 day workout weeks. I did my best to preserve the variety, intensity, and challenge of XTrain, while making it Do-Able for my schedule.
I am posting this here in case someone else has the same schedule issues with the Cathe 90-day rotation. Please let me know if it helps!
Week 1
Monday Chest, Back, & Shoulders 51:16
Tuesday Cardio Leg Blast (Premix 05: Rounds 1-6 + Burn Set Bi’s) 47:59
Wednesday Hard Strikes (Premix 17: Timesaver + Core #1) 45:06
Thursday Bi’s & Tri’s 45:34
Friday AOLIH (Premix 01: LIH + Core #1) 49:22
Saturday Legs (Premix 03: Legs All Sections + Rear Delts) 80:45
Sunday Off
Week 2
Monday Burn Sets: Chest, Back, & Shoulders 50:43
Tuesday Off
Wednesday AOLIH (Premix 01: LIH + Core #1) 49:22
Thursday Burn Sets: Bi’s & Tri’s 37:15
Friday Tabatacise (Premix 08: Tabatas 1-3 + Burn Set Back) 44:53
Saturday Cardio Leg Blast (Premix 01: CLB + Core #2) 68:11
Sunday Off
Week 3
Monday Chest, Back, & Shoulders 51:16
Tuesday Hard Strikes (Premix 18: Timesaver + Burn Set Tri’s) 48:35
Wednesday Off
Thursday Bi’s & Tri’s (Premix 08: Rounds 1-6 + Core #2) 44:59
Friday Cardio Leg Blast (Premix 05: Rounds 1-6 + Burn Set Bi’s) 47:59
Saturday AOLIH (Premix 03: LIH + Burn Set Chest + Core #1) 63:32
Sunday Off
Week 4
Monday Bi’s & Tri’s (Premix 14: Rounds 4-9 + Core #2) 47:58
Tuesday AOLIH (Premix 04: LIH + Burn Set Shoulders) 53:15
Wednesday Legs (Premix 04: Standing + Floor) 42:06
Thursday Burn Sets: Chest, Back, & Shoulders 50:43
Friday Off
Saturday Hard Strikes (Premix 01: Hard Strikes + Burn Set Tri’s) 60:33
Sunday Tabatacise (Premix 04: Tabatas 1-4 + Core #1) 55:08
Week 5
Monday Burn Sets: Bi’s & Tri’s (Premix 02: Bi’s & Tri’s + Core #1) 47:40
Tuesday Off
Wednesday Super Cuts 45:55
Thursday Burn Sets: Chest, Back, & Shoulders 50:43
Friday Cardio Leg Blast (Premix 07: Rounds 7-12) 35:57
Saturday Tabatacise (Premix 05: Tabatas 1-5 + Core #1) 55:08
Sunday Off
Week 6
Monday Burn Sets: Bi’s & Tri’s 37:15
Tuesday Super Cuts (Premix 11: Timesaver First Part + Core #2) 40:41
Wednesday Chest, Back, & Shoulders 51:16
Thursday Legs (Premix 04: Standing + Floor) 42:06
Friday Hard Strikes (Premix 16: Timesaver) 34:40
Saturday AOLIH (LIH + Burn Set Shoulders + Core #1) 63:40
Sunday Off
Week 7
Monday Chest, Back, & Shoulders 51:16
Tuesday Cardio Leg Blast (Premix 08: Rounds 7-12 + Core #2) 48:27
Wednesday Hard Strikes 46:37
Thursday Off
Friday Off
Saturday Super Cuts (Premix 02: Super Cuts + Core #2) 58:25
Sunday Legs (Premix 03: Legs All Sections + Rear Delts 80:45
Week 8
Monday Bi’s & Tri’s 45:24
Tuesday Super Cuts (Premix 13: Timesaver Second Part + Core #2) 39:59
Wednesday AOLIH (Premix 02: LIH + Burn Set Chest) 53:06
Thursday Off
Friday Hard Strikes (Premix 18: Timesaver + Burn Set Tri’s) 48:53
Saturday Burn Sets: Bi’s & Tri’s (Premix 02: Bi’s & Tri’s + Core #1) 37:15
Sunday Off
Week 9
Monday Tabatacise (Premix 03: Tabatas 1-3 + Core #1) 42:06
Tuesday Burn Sets: Chest, Back, & Shoulders 50:43
Wednesday Cardio Leg Blast (Premix 04: Timesaver Rounds 106 + Core #2)46:16
Thursday Off
Friday Hard Strikes (Premix 18: Hard Strikes + Burn Set Tri’s) 48:53
Saturday Chest, Back, & Shoulders 51:16
Sunday Off
Week 10
Monday AOLIH 38:53
Tuesday Super Cuts (Premix 11: Timesaver First Part + Core #2) 40:41
Wednesday Bi’s & Tri’s 45:34
Thursday Cardio Leg Blast (Premix 07: Timesaver Rounds 7-12) 35:57
Friday Chest, Back, & Shoulders 51:16
Saturday Legs (Premix 03: Legs All Sections + Rear Delts) 80:45
Sunday Off
Week 11
Monday Tabatacise (Premix 04: Tabatas 1-4 + Core #2) 50:44
Tuesday Hard Strikes (Premix 18: Timesaver + Burn Set Tri’s) 48:35
Wednesday Burn Sets: Chest, Back, & Shoulders 50:43
Thursday AOLIH (Premix 01: LIH + Core #1) 49:22
Friday Bi’s & Tri’s 45:34
Saturday Cardio Leg Blast (Premix 11: Extreme Rounds 1-12, 1-6) 75:00
Sunday Off
Week 12
Monday Super Cuts (Premix 13: Timesaver Second Part + Core #2) 39:59
Tuesday Burn Sets: Bi’s & Tri’s 37:15
Wednesday Off
Thursday Hard Strikes 46:37
Friday Legs (Premix 08: Standing + Ball & Chair) 39:29
Saturday Burn Sets: Chest, Back, & Shoulders (Premix 01: CBS + Core #1) 61:08
Sunday Off
Week 13
Monday Cardio Leg Blast (Premix 05: Rounds 1-6 + Burn Set Bi’s) 47:59
Tuesday Chest, Back, & Shoulders 51:16
Wednesday Tabatacise (Premix 03: Tabatas 1-3 + Core #1) 42:06
Thursday Burn Sets: Bi’s & Tri’s 37:15
Friday Legs (Premix 11: Standing + Rear Delts) 43:25
Saturday Super Cuts (Premix 07: Extreme + Core #2) 73:21
Sunday Off
I am starting XTrain and wanted to do Cathe’s 90 Day Undulating Rotation (XTrain discs 1-9, no Ride). However, I cannot fit workouts longer than about 50 minutes into my schedule except on the weekends. I also have learned that I cannot plan to work out 6 days per week every week because there are some weeks I need the flexibility of a 5 day workout week. So, I created this rotation by planning shorter (35-53 minutes) XTrain premixes for M-F and then using longer premixes or full discs on the weekends. Some weeks have 5 workouts and some weeks have 6. I mixed cardio and strength workouts in a similar fashion to Cathe's 90-day undulating rotation. I did my best to hit all muscle groups several times throughout the rotation. I upped the intensity at some points by repeating workouts and muscle groups close together and then alternating at different intervals. I added the 13th week to make up for the 5 day workout weeks. I did my best to preserve the variety, intensity, and challenge of XTrain, while making it Do-Able for my schedule.
I am posting this here in case someone else has the same schedule issues with the Cathe 90-day rotation. Please let me know if it helps!
Week 1
Monday Chest, Back, & Shoulders 51:16
Tuesday Cardio Leg Blast (Premix 05: Rounds 1-6 + Burn Set Bi’s) 47:59
Wednesday Hard Strikes (Premix 17: Timesaver + Core #1) 45:06
Thursday Bi’s & Tri’s 45:34
Friday AOLIH (Premix 01: LIH + Core #1) 49:22
Saturday Legs (Premix 03: Legs All Sections + Rear Delts) 80:45
Sunday Off
Week 2
Monday Burn Sets: Chest, Back, & Shoulders 50:43
Tuesday Off
Wednesday AOLIH (Premix 01: LIH + Core #1) 49:22
Thursday Burn Sets: Bi’s & Tri’s 37:15
Friday Tabatacise (Premix 08: Tabatas 1-3 + Burn Set Back) 44:53
Saturday Cardio Leg Blast (Premix 01: CLB + Core #2) 68:11
Sunday Off
Week 3
Monday Chest, Back, & Shoulders 51:16
Tuesday Hard Strikes (Premix 18: Timesaver + Burn Set Tri’s) 48:35
Wednesday Off
Thursday Bi’s & Tri’s (Premix 08: Rounds 1-6 + Core #2) 44:59
Friday Cardio Leg Blast (Premix 05: Rounds 1-6 + Burn Set Bi’s) 47:59
Saturday AOLIH (Premix 03: LIH + Burn Set Chest + Core #1) 63:32
Sunday Off
Week 4
Monday Bi’s & Tri’s (Premix 14: Rounds 4-9 + Core #2) 47:58
Tuesday AOLIH (Premix 04: LIH + Burn Set Shoulders) 53:15
Wednesday Legs (Premix 04: Standing + Floor) 42:06
Thursday Burn Sets: Chest, Back, & Shoulders 50:43
Friday Off
Saturday Hard Strikes (Premix 01: Hard Strikes + Burn Set Tri’s) 60:33
Sunday Tabatacise (Premix 04: Tabatas 1-4 + Core #1) 55:08
Week 5
Monday Burn Sets: Bi’s & Tri’s (Premix 02: Bi’s & Tri’s + Core #1) 47:40
Tuesday Off
Wednesday Super Cuts 45:55
Thursday Burn Sets: Chest, Back, & Shoulders 50:43
Friday Cardio Leg Blast (Premix 07: Rounds 7-12) 35:57
Saturday Tabatacise (Premix 05: Tabatas 1-5 + Core #1) 55:08
Sunday Off
Week 6
Monday Burn Sets: Bi’s & Tri’s 37:15
Tuesday Super Cuts (Premix 11: Timesaver First Part + Core #2) 40:41
Wednesday Chest, Back, & Shoulders 51:16
Thursday Legs (Premix 04: Standing + Floor) 42:06
Friday Hard Strikes (Premix 16: Timesaver) 34:40
Saturday AOLIH (LIH + Burn Set Shoulders + Core #1) 63:40
Sunday Off
Week 7
Monday Chest, Back, & Shoulders 51:16
Tuesday Cardio Leg Blast (Premix 08: Rounds 7-12 + Core #2) 48:27
Wednesday Hard Strikes 46:37
Thursday Off
Friday Off
Saturday Super Cuts (Premix 02: Super Cuts + Core #2) 58:25
Sunday Legs (Premix 03: Legs All Sections + Rear Delts 80:45
Week 8
Monday Bi’s & Tri’s 45:24
Tuesday Super Cuts (Premix 13: Timesaver Second Part + Core #2) 39:59
Wednesday AOLIH (Premix 02: LIH + Burn Set Chest) 53:06
Thursday Off
Friday Hard Strikes (Premix 18: Timesaver + Burn Set Tri’s) 48:53
Saturday Burn Sets: Bi’s & Tri’s (Premix 02: Bi’s & Tri’s + Core #1) 37:15
Sunday Off
Week 9
Monday Tabatacise (Premix 03: Tabatas 1-3 + Core #1) 42:06
Tuesday Burn Sets: Chest, Back, & Shoulders 50:43
Wednesday Cardio Leg Blast (Premix 04: Timesaver Rounds 106 + Core #2)46:16
Thursday Off
Friday Hard Strikes (Premix 18: Hard Strikes + Burn Set Tri’s) 48:53
Saturday Chest, Back, & Shoulders 51:16
Sunday Off
Week 10
Monday AOLIH 38:53
Tuesday Super Cuts (Premix 11: Timesaver First Part + Core #2) 40:41
Wednesday Bi’s & Tri’s 45:34
Thursday Cardio Leg Blast (Premix 07: Timesaver Rounds 7-12) 35:57
Friday Chest, Back, & Shoulders 51:16
Saturday Legs (Premix 03: Legs All Sections + Rear Delts) 80:45
Sunday Off
Week 11
Monday Tabatacise (Premix 04: Tabatas 1-4 + Core #2) 50:44
Tuesday Hard Strikes (Premix 18: Timesaver + Burn Set Tri’s) 48:35
Wednesday Burn Sets: Chest, Back, & Shoulders 50:43
Thursday AOLIH (Premix 01: LIH + Core #1) 49:22
Friday Bi’s & Tri’s 45:34
Saturday Cardio Leg Blast (Premix 11: Extreme Rounds 1-12, 1-6) 75:00
Sunday Off
Week 12
Monday Super Cuts (Premix 13: Timesaver Second Part + Core #2) 39:59
Tuesday Burn Sets: Bi’s & Tri’s 37:15
Wednesday Off
Thursday Hard Strikes 46:37
Friday Legs (Premix 08: Standing + Ball & Chair) 39:29
Saturday Burn Sets: Chest, Back, & Shoulders (Premix 01: CBS + Core #1) 61:08
Sunday Off
Week 13
Monday Cardio Leg Blast (Premix 05: Rounds 1-6 + Burn Set Bi’s) 47:59
Tuesday Chest, Back, & Shoulders 51:16
Wednesday Tabatacise (Premix 03: Tabatas 1-3 + Core #1) 42:06
Thursday Burn Sets: Bi’s & Tri’s 37:15
Friday Legs (Premix 11: Standing + Rear Delts) 43:25
Saturday Super Cuts (Premix 07: Extreme + Core #2) 73:21
Sunday Off
