The next series of CIA videos are on presale right now! You can find them at CIA Video or at Advanced Workouts. Personally I'm going to order Gay Gasper's All Cardio Stepping & Heavy Weight Sculpting and Amy Bento's All Cardio Hi-Low Knockout.
If you haven't tried CIA workouts before, take a look at some of their older selections, too. They've got some great stuff.
Also, CIA stands for Creative Instructors Aerobics--nothing actually spy-related about it.
The next series of CIA videos are on presale right now! You can find them at CIA Video or at Advanced Workouts. Personally I'm going to order Gay Gasper's All Cardio Stepping & Heavy Weight Sculpting and Amy Bento's All Cardio Hi-Low Knockout.
If you haven't tried CIA workouts before, take a look at some of their older selections, too. They've got some great stuff.
Also, CIA stands for Creative Instructors Aerobics--nothing actually spy-related about it.
The next series of CIA videos are on presale right now! You can find them at CIA Video or at Advanced Workouts. Personally I'm going to order Gay Gasper's All Cardio Stepping & Heavy Weight Sculpting and Amy Bento's All Cardio Hi-Low Knockout.
If you haven't tried CIA workouts before, take a look at some of their older selections, too. They've got some great stuff.
Also, CIA stands for Creative Instructors Aerobics--nothing actually spy-related about it.
The new poll is similar to the last one. This time instead of days per week you work out, it's hours per week. This was suggested by one of our readers (Hi, Darlene!) because some people may only workout 2-3 days a week but have long workouts on those days, so they might end up working out more hours per week than someone like me who works out 5-6 days per week.
I have to admit I had trouble voting in this poll because a typical week is hard to figure. I said "6-10" but sometimes it's more like 11-15. I decided to go with the conservative vote, though, especially since I've had a low point of exercising lately.
Today I did one combo of Seasun Zieger's Bosu Blast and it wore me out so much that I switched to the kickbox portions of Kimberly Spreen's Cardio Camp. I love those CIA workouts!
The new poll is similar to the last one. This time instead of days per week you work out, it's hours per week. This was suggested by one of our readers (Hi, Darlene!) because some people may only workout 2-3 days a week but have long workouts on those days, so they might end up working out more hours per week than someone like me who works out 5-6 days per week.
I have to admit I had trouble voting in this poll because a typical week is hard to figure. I said "6-10" but sometimes it's more like 11-15. I decided to go with the conservative vote, though, especially since I've had a low point of exercising lately.
Today I did one combo of Seasun Zieger's Bosu Blast and it wore me out so much that I switched to the kickbox portions of Kimberly Spreen's Cardio Camp. I love those CIA workouts!
The new poll is similar to the last one. This time instead of days per week you work out, it's hours per week. This was suggested by one of our readers (Hi, Darlene!) because some people may only workout 2-3 days a week but have long workouts on those days, so they might end up working out more hours per week than someone like me who works out 5-6 days per week.
I have to admit I had trouble voting in this poll because a typical week is hard to figure. I said "6-10" but sometimes it's more like 11-15. I decided to go with the conservative vote, though, especially since I've had a low point of exercising lately.
Today I did one combo of Seasun Zieger's Bosu Blast and it wore me out so much that I switched to the kickbox portions of Kimberly Spreen's Cardio Camp. I love those CIA workouts!
Well, the latest poll is now ended. Here are the results.
0 days.......2 votes.........3%
1-2 days....0 votes........0%
3 days.......5 votes.........9%
4 days.......2 votes.........3%
5 days......14 votes.......27%
6 days.....23 votes.......45%
7 days.......5 votes.........9%
Total votes: 51
Again, you can read this all on the top right, but once I change the poll to a new one, it'll be gone so I'm posting it here as well.
Now I need to think of a new poll. Any ideas?
Well, the latest poll is now ended. Here are the results.
0 days.......2 votes.........3%
1-2 days....0 votes........0%
3 days.......5 votes.........9%
4 days.......2 votes.........3%
5 days......14 votes.......27%
6 days.....23 votes.......45%
7 days.......5 votes.........9%
Total votes: 51
Again, you can read this all on the top right, but once I change the poll to a new one, it'll be gone so I'm posting it here as well.
Now I need to think of a new poll. Any ideas?
Well, the latest poll is now ended. Here are the results.
0 days.......2 votes.........3%
1-2 days....0 votes........0%
3 days.......5 votes.........9%
4 days.......2 votes.........3%
5 days......14 votes.......27%
6 days.....23 votes.......45%
7 days.......5 votes.........9%
Total votes: 51
Again, you can read this all on the top right, but once I change the poll to a new one, it'll be gone so I'm posting it here as well.
Now I need to think of a new poll. Any ideas?
If you don't like my rotations (and after all, I'm no expert) here are some great rotation sources for you.
First, click here for a list of Cathe's rotations.
Second, click here for a list of Cathe.com forum member Debbie's (Fitnessfreak366) rotations.
People have great results and lots of fun with these rotations and there are plenty of choices. Cathe even has a beginner rotation and an intermediate rotation.
Click here for a helpful link from a member of the Video Fitness forum on how to plan rotations.
Also, some of you may be wondering (as I was just a year or so ago)--what is a rotation anyway? A rotation is just a schedule of workouts, for a week or often for a whole month that incorporates weight work for the whole body (whether broken up part by part, upper and lower, or with total body workouts) plus cardio, and often also incorporating stretching and core work and other important fitness elements. It's a great way to make sure you meet your fitness goals, and a lot of Cathe's rotations tell you what goal you can meet with different rotations--whether fat-burning or strength-building, etc. I hope that's a good explanation.
On my Workout Rotation Ideas document (available to download here) I have a few generic rotations written out, but most of them also include ideas for specific video workouts, just because I like to play around with my collection. Naturally any of the specific video workouts can be interchanged for other similar workouts.
If you don't like my rotations (and after all, I'm no expert) here are some great rotation sources for you.
First, click here for a list of Cathe's rotations.
Second, click here for a list of Cathe.com forum member Debbie's (Fitnessfreak366) rotations.
People have great results and lots of fun with these rotations and there are plenty of choices. Cathe even has a beginner rotation and an intermediate rotation.
Click here for a helpful link from a member of the Video Fitness forum on how to plan rotations.
Also, some of you may be wondering (as I was just a year or so ago)--what is a rotation anyway? A rotation is just a schedule of workouts, for a week or often for a whole month that incorporates weight work for the whole body (whether broken up part by part, upper and lower, or with total body workouts) plus cardio, and often also incorporating stretching and core work and other important fitness elements. It's a great way to make sure you meet your fitness goals, and a lot of Cathe's rotations tell you what goal you can meet with different rotations--whether fat-burning or strength-building, etc. I hope that's a good explanation.
On my Workout Rotation Ideas document (available to download here) I have a few generic rotations written out, but most of them also include ideas for specific video workouts, just because I like to play around with my collection. Naturally any of the specific video workouts can be interchanged for other similar workouts.
If you don't like my rotations (and after all, I'm no expert) here are some great rotation sources for you.
First, click here for a list of Cathe's rotations.
Second, click here for a list of Cathe.com forum member Debbie's (Fitnessfreak366) rotations.
People have great results and lots of fun with these rotations and there are plenty of choices. Cathe even has a beginner rotation and an intermediate rotation.
Click here for a helpful link from a member of the Video Fitness forum on how to plan rotations.
Also, some of you may be wondering (as I was just a year or so ago)--what is a rotation anyway? A rotation is just a schedule of workouts, for a week or often for a whole month that incorporates weight work for the whole body (whether broken up part by part, upper and lower, or with total body workouts) plus cardio, and often also incorporating stretching and core work and other important fitness elements. It's a great way to make sure you meet your fitness goals, and a lot of Cathe's rotations tell you what goal you can meet with different rotations--whether fat-burning or strength-building, etc. I hope that's a good explanation.
On my Workout Rotation Ideas document (available to download here) I have a few generic rotations written out, but most of them also include ideas for specific video workouts, just because I like to play around with my collection. Naturally any of the specific video workouts can be interchanged for other similar workouts.
I've come up with a couple more rotations (I know, I make a ton of rotations but finish hardly any--probably because I'm always excited about whatever new one I've come up with).
The first alternates weeks of Cathe's 4-Day Split with weeks of Amy Bento's Slo-Mo Strength Challenge. I'll go ahead and copy that one here but you can also find it on my Workout Rotation Ideas document, which is available for download here. It's 24 pages long now! Look for it a few pages down as I'm moving the generic rotations to the top.
WEEK 1:
MONDAY............Higher Intensity Step plus Chest & Back (Cathe Friedrich)
TUESDAY...........Kickbox plus Legs & Core (Cathe)
WEDNESDAY.....Advanced Step Challenge 2 (Amy Bento) or other cardio
THURSDAY........Lower Intensity Step plus Shoulders, Calves, & Core (Cathe)
FRIDAY...............Boot Camp plus Biceps, Triceps (Cathe)
SATURDAY.........Bosu: Long & Lean (Chalene Johnson) or other Pilates/Yoga workout
SUNDAY..............Rest
WEEK 2:
MONDAY.............High Intensity Step Mix 2 (Tracey Staehle)
TUESDAY............Slo-Mo Strength Challenge Split 2 (Amy Bento)
WEDNESDAY......Cardio Camp (Kimberly Spreen) or other cardio
THURSDAY.........Slo-Mo Strength Challenge Split 1 (Amy)
FRIDAY................Rockin’ Body Cardio Jam (Michelle Dozois) or other cardio
SATURDAY..........Slo-Mo Strength Challenge Split 3 (Amy)
SUNDAY..............Rest
WEEK 3:
MONDAY.............Higher Intensity Step plus Chest & Back (Cathe Friedrich)
TUESDAY.............Kickbox plus Legs & Core (Cathe)
WEDNESDAY.......CIA-2601: Cardio Step Express (Gay Gasper) or other cardio
THURSDAY..........Lower Intensity Step plus Shoulders, Calves, & Core (Cathe)
FRIDAY.................Boot Camp plus Biceps, Triceps (Cathe)
SATURDAY...........Transformation Through Kundalini Yoga (April Bernardi) or other Pilates/yoga
SUNDAY...............Rest
WEEK 4:
MONDAY..............Cardio Hits: Power Max (Cathe Friedrich)
TUESDAY.............Slo-Mo Strength Challenge Split 2 (Amy Bento)
WEDNESDAY.......Absolute Kickboxing (Kimberly Spreen) or other cardio
THURSDAY..........Slo-Mo Strength Challenge Split 1 (Amy)
FRIDAY................Step Sweatfest (Tracey Staehle)
SATURDAY..........Slo-Mo Strength Challenge Split 3 (Amy)
SUNDAY..............Rest
I think tomorrow I'll write about the rotation I plan to do next month, which is based around Cathe's 4-Day Split. It's also in the Workout Rotation Ideas document.
I've come up with a couple more rotations (I know, I make a ton of rotations but finish hardly any--probably because I'm always excited about whatever new one I've come up with).
The first alternates weeks of Cathe's 4-Day Split with weeks of Amy Bento's Slo-Mo Strength Challenge. I'll go ahead and copy that one here but you can also find it on my Workout Rotation Ideas document, which is available for download here. It's 24 pages long now! Look for it a few pages down as I'm moving the generic rotations to the top.
WEEK 1:
MONDAY............Higher Intensity Step plus Chest & Back (Cathe Friedrich)
TUESDAY...........Kickbox plus Legs & Core (Cathe)
WEDNESDAY.....Advanced Step Challenge 2 (Amy Bento) or other cardio
THURSDAY........Lower Intensity Step plus Shoulders, Calves, & Core (Cathe)
FRIDAY...............Boot Camp plus Biceps, Triceps (Cathe)
SATURDAY.........Bosu: Long & Lean (Chalene Johnson) or other Pilates/Yoga workout
SUNDAY..............Rest
WEEK 2:
MONDAY.............High Intensity Step Mix 2 (Tracey Staehle)
TUESDAY............Slo-Mo Strength Challenge Split 2 (Amy Bento)
WEDNESDAY......Cardio Camp (Kimberly Spreen) or other cardio
THURSDAY.........Slo-Mo Strength Challenge Split 1 (Amy)
FRIDAY................Rockin’ Body Cardio Jam (Michelle Dozois) or other cardio
SATURDAY..........Slo-Mo Strength Challenge Split 3 (Amy)
SUNDAY..............Rest
WEEK 3:
MONDAY.............Higher Intensity Step plus Chest & Back (Cathe Friedrich)
TUESDAY.............Kickbox plus Legs & Core (Cathe)
WEDNESDAY.......CIA-2601: Cardio Step Express (Gay Gasper) or other cardio
THURSDAY..........Lower Intensity Step plus Shoulders, Calves, & Core (Cathe)
FRIDAY.................Boot Camp plus Biceps, Triceps (Cathe)
SATURDAY...........Transformation Through Kundalini Yoga (April Bernardi) or other Pilates/yoga
SUNDAY...............Rest
WEEK 4:
MONDAY..............Cardio Hits: Power Max (Cathe Friedrich)
TUESDAY.............Slo-Mo Strength Challenge Split 2 (Amy Bento)
WEDNESDAY.......Absolute Kickboxing (Kimberly Spreen) or other cardio
THURSDAY..........Slo-Mo Strength Challenge Split 1 (Amy)
FRIDAY................Step Sweatfest (Tracey Staehle)
SATURDAY..........Slo-Mo Strength Challenge Split 3 (Amy)
SUNDAY..............Rest
I think tomorrow I'll write about the rotation I plan to do next month, which is based around Cathe's 4-Day Split. It's also in the Workout Rotation Ideas document.
I've come up with a couple more rotations (I know, I make a ton of rotations but finish hardly any--probably because I'm always excited about whatever new one I've come up with).
The first alternates weeks of Cathe's 4-Day Split with weeks of Amy Bento's Slo-Mo Strength Challenge. I'll go ahead and copy that one here but you can also find it on my Workout Rotation Ideas document, which is available for download here. It's 24 pages long now! Look for it a few pages down as I'm moving the generic rotations to the top.
WEEK 1:
MONDAY............Higher Intensity Step plus Chest & Back (Cathe Friedrich)
TUESDAY...........Kickbox plus Legs & Core (Cathe)
WEDNESDAY.....Advanced Step Challenge 2 (Amy Bento) or other cardio
THURSDAY........Lower Intensity Step plus Shoulders, Calves, & Core (Cathe)
FRIDAY...............Boot Camp plus Biceps, Triceps (Cathe)
SATURDAY.........Bosu: Long & Lean (Chalene Johnson) or other Pilates/Yoga workout
SUNDAY..............Rest
WEEK 2:
MONDAY.............High Intensity Step Mix 2 (Tracey Staehle)
TUESDAY............Slo-Mo Strength Challenge Split 2 (Amy Bento)
WEDNESDAY......Cardio Camp (Kimberly Spreen) or other cardio
THURSDAY.........Slo-Mo Strength Challenge Split 1 (Amy)
FRIDAY................Rockin’ Body Cardio Jam (Michelle Dozois) or other cardio
SATURDAY..........Slo-Mo Strength Challenge Split 3 (Amy)
SUNDAY..............Rest
WEEK 3:
MONDAY.............Higher Intensity Step plus Chest & Back (Cathe Friedrich)
TUESDAY.............Kickbox plus Legs & Core (Cathe)
WEDNESDAY.......CIA-2601: Cardio Step Express (Gay Gasper) or other cardio
THURSDAY..........Lower Intensity Step plus Shoulders, Calves, & Core (Cathe)
FRIDAY.................Boot Camp plus Biceps, Triceps (Cathe)
SATURDAY...........Transformation Through Kundalini Yoga (April Bernardi) or other Pilates/yoga
SUNDAY...............Rest
WEEK 4:
MONDAY..............Cardio Hits: Power Max (Cathe Friedrich)
TUESDAY.............Slo-Mo Strength Challenge Split 2 (Amy Bento)
WEDNESDAY.......Absolute Kickboxing (Kimberly Spreen) or other cardio
THURSDAY..........Slo-Mo Strength Challenge Split 1 (Amy)
FRIDAY................Step Sweatfest (Tracey Staehle)
SATURDAY..........Slo-Mo Strength Challenge Split 3 (Amy)
SUNDAY..............Rest
I think tomorrow I'll write about the rotation I plan to do next month, which is based around Cathe's 4-Day Split. It's also in the Workout Rotation Ideas document.
I have some workout DVDs for sale over on Amazon now. It's kind of annoying that it says I'm "just launched" as a seller when I've sold a few things there before. It's just that the people I sold to never gave me feedback so I look new.
Anyway, shocker of shockers, I'm actually selling some Cathe Friedrich DVDs. After much soul-searching, I realized it was silly to hang on to all my Cathes just to say I owned all the Cathe workouts available. So I've taken out a few I never use so I can sell them. Perhaps I can make a bit to go toward her next workout release--the impressive looking STS-Shock Training System. I am also selling my set of Barry's Bootcamp, even though I raved about it not long ago. I just realized I haven't done it again since I first got it and I'm not very fond of 5-day splits. Maybe I'm just a weakling, but I decided to sell it.
You may like any of these DVDs better than I do, so check them out. You can look at my Ebay feedback here, if you wonder about my selling reliability.
I have some workout DVDs for sale over on Amazon now. It's kind of annoying that it says I'm "just launched" as a seller when I've sold a few things there before. It's just that the people I sold to never gave me feedback so I look new.
Anyway, shocker of shockers, I'm actually selling some Cathe Friedrich DVDs. After much soul-searching, I realized it was silly to hang on to all my Cathes just to say I owned all the Cathe workouts available. So I've taken out a few I never use so I can sell them. Perhaps I can make a bit to go toward her next workout release--the impressive looking STS-Shock Training System. I am also selling my set of Barry's Bootcamp, even though I raved about it not long ago. I just realized I haven't done it again since I first got it and I'm not very fond of 5-day splits. Maybe I'm just a weakling, but I decided to sell it.
You may like any of these DVDs better than I do, so check them out. You can look at my Ebay feedback here, if you wonder about my selling reliability.
I have some workout DVDs for sale over on Amazon now. It's kind of annoying that it says I'm "just launched" as a seller when I've sold a few things there before. It's just that the people I sold to never gave me feedback so I look new.
Anyway, shocker of shockers, I'm actually selling some Cathe Friedrich DVDs. After much soul-searching, I realized it was silly to hang on to all my Cathes just to say I owned all the Cathe workouts available. So I've taken out a few I never use so I can sell them. Perhaps I can make a bit to go toward her next workout release--the impressive looking STS-Shock Training System. I am also selling my set of Barry's Bootcamp, even though I raved about it not long ago. I just realized I haven't done it again since I first got it and I'm not very fond of 5-day splits. Maybe I'm just a weakling, but I decided to sell it.
You may like any of these DVDs better than I do, so check them out. You can look at my Ebay feedback here, if you wonder about my selling reliability.
Today I did Cathe's High Step Challenge workout, modifying it to use my Bosu instead of the high step as much as possible. It was my first workout in several days (because of holiday activities plus illness) so it was tough to get through it, but I managed. Not only did I get another chance to bounce around on my Bosu, I also got to try out my new Ryka shoes and my new barbell set. The shoes felt great. I was a little worried they would be too small on my right big toe but they were fine. I liked the ankle support and the cushioning. The barbell also worked out well. It was so much easier to adjust the plates than it was using my husband's barbell (I had to use pliers to change out weights with that one!)
Starting in January I think I'll be starting a new rotation using Cathe's 4-Day Split workouts. I'll write more about that later.
Today I did Cathe's High Step Challenge workout, modifying it to use my Bosu instead of the high step as much as possible. It was my first workout in several days (because of holiday activities plus illness) so it was tough to get through it, but I managed. Not only did I get another chance to bounce around on my Bosu, I also got to try out my new Ryka shoes and my new barbell set. The shoes felt great. I was a little worried they would be too small on my right big toe but they were fine. I liked the ankle support and the cushioning. The barbell also worked out well. It was so much easier to adjust the plates than it was using my husband's barbell (I had to use pliers to change out weights with that one!)
Starting in January I think I'll be starting a new rotation using Cathe's 4-Day Split workouts. I'll write more about that later.
Today I did Cathe's High Step Challenge workout, modifying it to use my Bosu instead of the high step as much as possible. It was my first workout in several days (because of holiday activities plus illness) so it was tough to get through it, but I managed. Not only did I get another chance to bounce around on my Bosu, I also got to try out my new Ryka shoes and my new barbell set. The shoes felt great. I was a little worried they would be too small on my right big toe but they were fine. I liked the ankle support and the cushioning. The barbell also worked out well. It was so much easier to adjust the plates than it was using my husband's barbell (I had to use pliers to change out weights with that one!)
Starting in January I think I'll be starting a new rotation using Cathe's 4-Day Split workouts. I'll write more about that later.
My first blog post was a workout wishlist. It wasn't much, but I'd thought I'd update it with what I want for Christmas. I'll put a little * by the things I've actually gotten for myself and put under the tree. Hey, if I don't expect Santa to come through, I play my own Santa.
So here's what I want for Christmas:
Black Ryka N-Gage Studio Mid aerobic shoes *
Barbell set *
Outfit from Cathe's 4-Day Split Lower Intensity Step workout *
Outfit from Cathe's 4-Day Split Kickbox workout
Yourself Fitness Xbox game
25 lb dumbbells
Cathe 2008 Calendar *
I think there's more I could add, but my husband is urging me to play Halo on his Xbox 360 so he can laugh at me, so I must go humor him.
My first blog post was a workout wishlist. It wasn't much, but I'd thought I'd update it with what I want for Christmas. I'll put a little * by the things I've actually gotten for myself and put under the tree. Hey, if I don't expect Santa to come through, I play my own Santa.
So here's what I want for Christmas:
Black Ryka N-Gage Studio Mid aerobic shoes *
Barbell set *
Outfit from Cathe's 4-Day Split Lower Intensity Step workout *
Outfit from Cathe's 4-Day Split Kickbox workout
Yourself Fitness Xbox game
25 lb dumbbells
Cathe 2008 Calendar *
I think there's more I could add, but my husband is urging me to play Halo on his Xbox 360 so he can laugh at me, so I must go humor him.
My first blog post was a workout wishlist. It wasn't much, but I'd thought I'd update it with what I want for Christmas. I'll put a little * by the things I've actually gotten for myself and put under the tree. Hey, if I don't expect Santa to come through, I play my own Santa.
So here's what I want for Christmas:
Black Ryka N-Gage Studio Mid aerobic shoes *
Barbell set *
Outfit from Cathe's 4-Day Split Lower Intensity Step workout *
Outfit from Cathe's 4-Day Split Kickbox workout
Yourself Fitness Xbox game
25 lb dumbbells
Cathe 2008 Calendar *
I think there's more I could add, but my husband is urging me to play Halo on his Xbox 360 so he can laugh at me, so I must go humor him.
Just a note to let you know I am still sick. Ugh. I am so tired of it. I will call my doctor after Christmas if I'm still feeling crummy (which I probably will be). Anyway, that's why I'm not blogging much--that and the holiday season is so busy.
Just a note to let you know I am still sick. Ugh. I am so tired of it. I will call my doctor after Christmas if I'm still feeling crummy (which I probably will be). Anyway, that's why I'm not blogging much--that and the holiday season is so busy.
Just a note to let you know I am still sick. Ugh. I am so tired of it. I will call my doctor after Christmas if I'm still feeling crummy (which I probably will be). Anyway, that's why I'm not blogging much--that and the holiday season is so busy.
Today I made a rotation using all Amy Bento DVDs (plus one free cardio day which I've put in as bike or jog, but you could do something else there, of course). I'll post it here but you can also download it--look for the Workout Rotation Ideas document here. It's the first rotation on that document (at least until I make another new one). Here it is:
All Amy Bento 3-day split Alternating with Total Body Rotation
Week 1
MONDAY...............Slo-Mo Strength Challenge Split 3 – Chest, Bi’s & Tri’s + Slo-Mo Core
TUESDAY..............Advanced Step Challenge
WEDNESDAY........Slo-Mo Split 1 – Legs + 1 section Abs & Stretch abs
THURSDAY...........Hi-Lo Xtreme
FRIDAY..................Slo-Mo Split 2 – Back & Shoulders + abs from Kickbox Xtreme
SATURDAY............Jog or Bike, 1 section Abs & Stretch stretch
SUNDAY................Rest
Week 2
MONDAY................Slo-Mo Total Body Challenge 1 + Slo-Mo Core
TUESDAY...............Advanced Step Challenge 2
WEDNESDAY.........Hi-Lo Dome Challenge
THURSDAY............Kickbox Xtreme cardio
FRIDAY...................Slo-Mo Total Body Challenge 2 + 1 section Abs & Stretch abs
SATURDAY............ Jog or Bike, 1 section Abs & Stretch stretch
SUNDAY.................Rest
Week 3
MONDAY................Slo-Mo Strength Challenge Split 3 – Chest, Bi’s & Tri’s + Slo-Mo Core
TUESDAY...............Advanced Step Challenge
WEDNESDAY.........Slo-Mo Split 1 – Legs + 1 section Abs & Stretch abs
THURSDAY............Hi-Lo Xtreme
FRIDAY...................Slo-Mo Split 2 – Back & Shoulders + abs from Kickbox Xtreme
SATURDAY.............Jog or Bike, 1 section Abs & Stretch stretch
SUNDAY.................Rest
Week 4
MONDAY................All Pump Xtreme Total Body 2 Set-NRG #1
TUESDAY...............Step from Cardio Pump Step + Hi-Lo from Cardio Pump Hi-Lo
WEDNESDAY.........Advanced Step Challenge 2 Circuit NRG-1 premix
THURSDAY............Kickbox Xtreme cardio + abs
FRIDAY...................All Pump
SATURDAY.............Jog or Bike, 1 section Abs & Stretch stretch
SUNDAY.................Rest
Today I made a rotation using all Amy Bento DVDs (plus one free cardio day which I've put in as bike or jog, but you could do something else there, of course). I'll post it here but you can also download it--look for the Workout Rotation Ideas document here. It's the first rotation on that document (at least until I make another new one). Here it is:
All Amy Bento 3-day split Alternating with Total Body Rotation
Week 1
MONDAY...............Slo-Mo Strength Challenge Split 3 – Chest, Bi’s & Tri’s + Slo-Mo Core
TUESDAY..............Advanced Step Challenge
WEDNESDAY........Slo-Mo Split 1 – Legs + 1 section Abs & Stretch abs
THURSDAY...........Hi-Lo Xtreme
FRIDAY..................Slo-Mo Split 2 – Back & Shoulders + abs from Kickbox Xtreme
SATURDAY............Jog or Bike, 1 section Abs & Stretch stretch
SUNDAY................Rest
Week 2
MONDAY................Slo-Mo Total Body Challenge 1 + Slo-Mo Core
TUESDAY...............Advanced Step Challenge 2
WEDNESDAY.........Hi-Lo Dome Challenge
THURSDAY............Kickbox Xtreme cardio
FRIDAY...................Slo-Mo Total Body Challenge 2 + 1 section Abs & Stretch abs
SATURDAY............ Jog or Bike, 1 section Abs & Stretch stretch
SUNDAY.................Rest
Week 3
MONDAY................Slo-Mo Strength Challenge Split 3 – Chest, Bi’s & Tri’s + Slo-Mo Core
TUESDAY...............Advanced Step Challenge
WEDNESDAY.........Slo-Mo Split 1 – Legs + 1 section Abs & Stretch abs
THURSDAY............Hi-Lo Xtreme
FRIDAY...................Slo-Mo Split 2 – Back & Shoulders + abs from Kickbox Xtreme
SATURDAY.............Jog or Bike, 1 section Abs & Stretch stretch
SUNDAY.................Rest
Week 4
MONDAY................All Pump Xtreme Total Body 2 Set-NRG #1
TUESDAY...............Step from Cardio Pump Step + Hi-Lo from Cardio Pump Hi-Lo
WEDNESDAY.........Advanced Step Challenge 2 Circuit NRG-1 premix
THURSDAY............Kickbox Xtreme cardio + abs
FRIDAY...................All Pump
SATURDAY.............Jog or Bike, 1 section Abs & Stretch stretch
SUNDAY.................Rest
Today I made a rotation using all Amy Bento DVDs (plus one free cardio day which I've put in as bike or jog, but you could do something else there, of course). I'll post it here but you can also download it--look for the Workout Rotation Ideas document here. It's the first rotation on that document (at least until I make another new one). Here it is:
All Amy Bento 3-day split Alternating with Total Body Rotation
Week 1
MONDAY...............Slo-Mo Strength Challenge Split 3 – Chest, Bi’s & Tri’s + Slo-Mo Core
TUESDAY..............Advanced Step Challenge
WEDNESDAY........Slo-Mo Split 1 – Legs + 1 section Abs & Stretch abs
THURSDAY...........Hi-Lo Xtreme
FRIDAY..................Slo-Mo Split 2 – Back & Shoulders + abs from Kickbox Xtreme
SATURDAY............Jog or Bike, 1 section Abs & Stretch stretch
SUNDAY................Rest
Week 2
MONDAY................Slo-Mo Total Body Challenge 1 + Slo-Mo Core
TUESDAY...............Advanced Step Challenge 2
WEDNESDAY.........Hi-Lo Dome Challenge
THURSDAY............Kickbox Xtreme cardio
FRIDAY...................Slo-Mo Total Body Challenge 2 + 1 section Abs & Stretch abs
SATURDAY............ Jog or Bike, 1 section Abs & Stretch stretch
SUNDAY.................Rest
Week 3
MONDAY................Slo-Mo Strength Challenge Split 3 – Chest, Bi’s & Tri’s + Slo-Mo Core
TUESDAY...............Advanced Step Challenge
WEDNESDAY.........Slo-Mo Split 1 – Legs + 1 section Abs & Stretch abs
THURSDAY............Hi-Lo Xtreme
FRIDAY...................Slo-Mo Split 2 – Back & Shoulders + abs from Kickbox Xtreme
SATURDAY.............Jog or Bike, 1 section Abs & Stretch stretch
SUNDAY.................Rest
Week 4
MONDAY................All Pump Xtreme Total Body 2 Set-NRG #1
TUESDAY...............Step from Cardio Pump Step + Hi-Lo from Cardio Pump Hi-Lo
WEDNESDAY.........Advanced Step Challenge 2 Circuit NRG-1 premix
THURSDAY............Kickbox Xtreme cardio + abs
FRIDAY...................All Pump
SATURDAY.............Jog or Bike, 1 section Abs & Stretch stretch
SUNDAY.................Rest
Wow, it's that busy time of year. Tonight I went to the Winter Concert at my oldest son's elementary school. It was fun to see him sing with the other Kindergarteners, but the room was miserably crowded. Yikes. I also ended up sitting in the back corner next to a door that kept opening and letting in the chill air. I don't know if that's the cause, but my throat is more sore tonight and I'm coughing again. I've been feeling a bit under the weather again the last few days, but just cold symptoms, no fever or anything.
In spite of feeling a bit sick and very sleepy from last night's cold medicine, I went ahead and had a great workout today. I did the Kickbox & Legs workout from Cathe Friedrich's 4-Day Split. I had to take a couple breaks during the cardio because of feeling a bit dopey, but overall it felt like a successful workout. Yesterday I ended up resting because of feeling ill, but I just really wanted to go ahead and do something today.
Here's my workout rotation for this week:
MON.........Upper Body Weights & Cardio Circuit....4DS Higher Intensity Circuit premix (Cathe Friedrich)
TUES........Rest
WED.........Lower Body & Short Cardio....................4DS Kickbox (Cathe Friedrich)
THURS.....Yoga/Pilates..........................................Bosu Long & Lean (Chalene Johnson)
FRI............Yoga + Circuit........................................Yoga class + Cardio/Sculpt Fitness (Kelly Coffey-Meyer)
SAT...........Cardio...................................................Jog (weather permitting) or step aerobics
SUN..........Rest
Wow, it's that busy time of year. Tonight I went to the Winter Concert at my oldest son's elementary school. It was fun to see him sing with the other Kindergarteners, but the room was miserably crowded. Yikes. I also ended up sitting in the back corner next to a door that kept opening and letting in the chill air. I don't know if that's the cause, but my throat is more sore tonight and I'm coughing again. I've been feeling a bit under the weather again the last few days, but just cold symptoms, no fever or anything.
In spite of feeling a bit sick and very sleepy from last night's cold medicine, I went ahead and had a great workout today. I did the Kickbox & Legs workout from Cathe Friedrich's 4-Day Split. I had to take a couple breaks during the cardio because of feeling a bit dopey, but overall it felt like a successful workout. Yesterday I ended up resting because of feeling ill, but I just really wanted to go ahead and do something today.
Here's my workout rotation for this week:
MON.........Upper Body Weights & Cardio Circuit....4DS Higher Intensity Circuit premix (Cathe Friedrich)
TUES........Rest
WED.........Lower Body & Short Cardio....................4DS Kickbox (Cathe Friedrich)
THURS.....Yoga/Pilates..........................................Bosu Long & Lean (Chalene Johnson)
FRI............Yoga + Circuit........................................Yoga class + Cardio/Sculpt Fitness (Kelly Coffey-Meyer)
SAT...........Cardio...................................................Jog (weather permitting) or step aerobics
SUN..........Rest
Wow, it's that busy time of year. Tonight I went to the Winter Concert at my oldest son's elementary school. It was fun to see him sing with the other Kindergarteners, but the room was miserably crowded. Yikes. I also ended up sitting in the back corner next to a door that kept opening and letting in the chill air. I don't know if that's the cause, but my throat is more sore tonight and I'm coughing again. I've been feeling a bit under the weather again the last few days, but just cold symptoms, no fever or anything.
In spite of feeling a bit sick and very sleepy from last night's cold medicine, I went ahead and had a great workout today. I did the Kickbox & Legs workout from Cathe Friedrich's 4-Day Split. I had to take a couple breaks during the cardio because of feeling a bit dopey, but overall it felt like a successful workout. Yesterday I ended up resting because of feeling ill, but I just really wanted to go ahead and do something today.
Here's my workout rotation for this week:
MON.........Upper Body Weights & Cardio Circuit....4DS Higher Intensity Circuit premix (Cathe Friedrich)
TUES........Rest
WED.........Lower Body & Short Cardio....................4DS Kickbox (Cathe Friedrich)
THURS.....Yoga/Pilates..........................................Bosu Long & Lean (Chalene Johnson)
FRI............Yoga + Circuit........................................Yoga class + Cardio/Sculpt Fitness (Kelly Coffey-Meyer)
SAT...........Cardio...................................................Jog (weather permitting) or step aerobics
SUN..........Rest
I burned some major calories today--well, at least what passes for major calories after so much injury and illness sidelining decent workouts! I did the Cardio Blast premix from Cathe's Body Max 2 DVD. It was tough, but fun (like Cathe always is). I both loved her and cussed at her the whole time. I can't believe how hard it worked me, even though I was just using a 4" step! I would have been a puddle on the floor if I'd had the step any higher. It was also "only" a 62-minute premix instead of the full 90-minute workout! After I finished that, I did some abs on my beloved Bosu and then the third segment of Cathe's Stretch Max--which was oh so good for my tired muscles.
As I flew over my step in sync with Cathe and her crew, I contemplated that getting back into a tougher workout schedule will do so much for my weight loss, which has hit a very long plateau lately. Not only do I burn more calories, but in doing so, my mind kicks in as well and I cut back on the cheat-eating because I don't want to waste those burned calories. It's a bit silly, but I tend to eat better when I exercise. Yes, it can also increase hunger, but I reach for healthier foods when I'm working out hard. Of course, good workouts mean the occasional treat doesn't ruin your progress, but the trick is to keep it "occasional." If only I were better at that!
Anyway, I'm feeling very positive after today's awesome workout. Tomorrow is a rest day (though I may do some gentle yoga). I can't wait for the new year when I'll start the 4-Day Split rotation!
I burned some major calories today--well, at least what passes for major calories after so much injury and illness sidelining decent workouts! I did the Cardio Blast premix from Cathe's Body Max 2 DVD. It was tough, but fun (like Cathe always is). I both loved her and cussed at her the whole time. I can't believe how hard it worked me, even though I was just using a 4" step! I would have been a puddle on the floor if I'd had the step any higher. It was also "only" a 62-minute premix instead of the full 90-minute workout! After I finished that, I did some abs on my beloved Bosu and then the third segment of Cathe's Stretch Max--which was oh so good for my tired muscles.
As I flew over my step in sync with Cathe and her crew, I contemplated that getting back into a tougher workout schedule will do so much for my weight loss, which has hit a very long plateau lately. Not only do I burn more calories, but in doing so, my mind kicks in as well and I cut back on the cheat-eating because I don't want to waste those burned calories. It's a bit silly, but I tend to eat better when I exercise. Yes, it can also increase hunger, but I reach for healthier foods when I'm working out hard. Of course, good workouts mean the occasional treat doesn't ruin your progress, but the trick is to keep it "occasional." If only I were better at that!
Anyway, I'm feeling very positive after today's awesome workout. Tomorrow is a rest day (though I may do some gentle yoga). I can't wait for the new year when I'll start the 4-Day Split rotation!
I burned some major calories today--well, at least what passes for major calories after so much injury and illness sidelining decent workouts! I did the Cardio Blast premix from Cathe's Body Max 2 DVD. It was tough, but fun (like Cathe always is). I both loved her and cussed at her the whole time. I can't believe how hard it worked me, even though I was just using a 4" step! I would have been a puddle on the floor if I'd had the step any higher. It was also "only" a 62-minute premix instead of the full 90-minute workout! After I finished that, I did some abs on my beloved Bosu and then the third segment of Cathe's Stretch Max--which was oh so good for my tired muscles.
As I flew over my step in sync with Cathe and her crew, I contemplated that getting back into a tougher workout schedule will do so much for my weight loss, which has hit a very long plateau lately. Not only do I burn more calories, but in doing so, my mind kicks in as well and I cut back on the cheat-eating because I don't want to waste those burned calories. It's a bit silly, but I tend to eat better when I exercise. Yes, it can also increase hunger, but I reach for healthier foods when I'm working out hard. Of course, good workouts mean the occasional treat doesn't ruin your progress, but the trick is to keep it "occasional." If only I were better at that!
Anyway, I'm feeling very positive after today's awesome workout. Tomorrow is a rest day (though I may do some gentle yoga). I can't wait for the new year when I'll start the 4-Day Split rotation!
Today I received my new Oh My Bod clothes, which I'd almost forgotten I'd ordered (it's not that it took that long to get here; it's just I've placed so many orders for things with Christmas coming up). I ordered the same kind of outfit Cathe Friedrich wears in her Lower Intensity Step workout from her new 4-Day Split workouts. Click here to see it on the Oh My Bod website. What I got is the square neck navy and white top and long bootleg pants like you see Cathe wearing in the top photo. I can't wait to wear it while doing Lower Intensity Step (I'm such a Cathe nerd), but I'm going to box it up and wrap it to open on Christmas. I'm also giving myself a new barbell set, and I plan to start a 4-Day Split rotation in January, so I'll be able to bust out the new outfit and the new barbell and have loads of fun.
I love the clothes so much that I am sure I'll order more at some point, but it's a bit pricey to order much at one time. I think the next purchase will be a black and yellow racer back tank and capri pants from the 4-Day Split Kickbox workout (you can see those near the bottom on the link).
Today I received my new Oh My Bod clothes, which I'd almost forgotten I'd ordered (it's not that it took that long to get here; it's just I've placed so many orders for things with Christmas coming up). I ordered the same kind of outfit Cathe Friedrich wears in her Lower Intensity Step workout from her new 4-Day Split workouts. Click here to see it on the Oh My Bod website. What I got is the square neck navy and white top and long bootleg pants like you see Cathe wearing in the top photo. I can't wait to wear it while doing Lower Intensity Step (I'm such a Cathe nerd), but I'm going to box it up and wrap it to open on Christmas. I'm also giving myself a new barbell set, and I plan to start a 4-Day Split rotation in January, so I'll be able to bust out the new outfit and the new barbell and have loads of fun.
I love the clothes so much that I am sure I'll order more at some point, but it's a bit pricey to order much at one time. I think the next purchase will be a black and yellow racer back tank and capri pants from the 4-Day Split Kickbox workout (you can see those near the bottom on the link).
Today I received my new Oh My Bod clothes, which I'd almost forgotten I'd ordered (it's not that it took that long to get here; it's just I've placed so many orders for things with Christmas coming up). I ordered the same kind of outfit Cathe Friedrich wears in her Lower Intensity Step workout from her new 4-Day Split workouts. Click here to see it on the Oh My Bod website. What I got is the square neck navy and white top and long bootleg pants like you see Cathe wearing in the top photo. I can't wait to wear it while doing Lower Intensity Step (I'm such a Cathe nerd), but I'm going to box it up and wrap it to open on Christmas. I'm also giving myself a new barbell set, and I plan to start a 4-Day Split rotation in January, so I'll be able to bust out the new outfit and the new barbell and have loads of fun.
I love the clothes so much that I am sure I'll order more at some point, but it's a bit pricey to order much at one time. I think the next purchase will be a black and yellow racer back tank and capri pants from the 4-Day Split Kickbox workout (you can see those near the bottom on the link).
I know, I've had a lot of those lazy days lately, it seems. Today I missed my yoga class, mainly because I woke up late and didn't get breakfast before taking the kids to school. Breakfast trumped yoga. Then instead of the cardio & weights circuit workout I had planned for the afternoon, I did some easygoing cardio instead. I did the ballet and jazz sections from the Hot Body, Cool Mind workout by Jennifer Kries. I enjoyed the dancing, though it wasn't a big cardio challenge. I liked that there were fun, graceful moves but I didn't have to stop and rewind to get the moves right. If I was a little off it was easy enough to keep going and get back into the flow. Some days that's what I want, even though I often like complex choreography. It also felt like a stretching workout even as I danced along. The whole DVD is like that--it's a big fusion of various things and everything feels like it both strengthens and stretches you in some way. Some of the New Age spiritual elements have me rolling my eyes (maybe that's just me), but overall I like her style. I also like how you can pick and choose from a variety of sections--Pilates, yoga, jazz dance, ballet, and some other weird stuff. It's like 2 1/2 hours of material, so you could have one very long workout or just do little bits at a time (like I do).
I figured this was a good workout today, because I've been feeling blah and very sore after the kickboxing and snow-shoveling yesterday. Tomorrow I hope to go do a run (if there's not too much snow or mud on the trail) or maybe just some step aerobics.
I know, I've had a lot of those lazy days lately, it seems. Today I missed my yoga class, mainly because I woke up late and didn't get breakfast before taking the kids to school. Breakfast trumped yoga. Then instead of the cardio & weights circuit workout I had planned for the afternoon, I did some easygoing cardio instead. I did the ballet and jazz sections from the Hot Body, Cool Mind workout by Jennifer Kries. I enjoyed the dancing, though it wasn't a big cardio challenge. I liked that there were fun, graceful moves but I didn't have to stop and rewind to get the moves right. If I was a little off it was easy enough to keep going and get back into the flow. Some days that's what I want, even though I often like complex choreography. It also felt like a stretching workout even as I danced along. The whole DVD is like that--it's a big fusion of various things and everything feels like it both strengthens and stretches you in some way. Some of the New Age spiritual elements have me rolling my eyes (maybe that's just me), but overall I like her style. I also like how you can pick and choose from a variety of sections--Pilates, yoga, jazz dance, ballet, and some other weird stuff. It's like 2 1/2 hours of material, so you could have one very long workout or just do little bits at a time (like I do).
I figured this was a good workout today, because I've been feeling blah and very sore after the kickboxing and snow-shoveling yesterday. Tomorrow I hope to go do a run (if there's not too much snow or mud on the trail) or maybe just some step aerobics.
I know, I've had a lot of those lazy days lately, it seems. Today I missed my yoga class, mainly because I woke up late and didn't get breakfast before taking the kids to school. Breakfast trumped yoga. Then instead of the cardio & weights circuit workout I had planned for the afternoon, I did some easygoing cardio instead. I did the ballet and jazz sections from the Hot Body, Cool Mind workout by Jennifer Kries. I enjoyed the dancing, though it wasn't a big cardio challenge. I liked that there were fun, graceful moves but I didn't have to stop and rewind to get the moves right. If I was a little off it was easy enough to keep going and get back into the flow. Some days that's what I want, even though I often like complex choreography. It also felt like a stretching workout even as I danced along. The whole DVD is like that--it's a big fusion of various things and everything feels like it both strengthens and stretches you in some way. Some of the New Age spiritual elements have me rolling my eyes (maybe that's just me), but overall I like her style. I also like how you can pick and choose from a variety of sections--Pilates, yoga, jazz dance, ballet, and some other weird stuff. It's like 2 1/2 hours of material, so you could have one very long workout or just do little bits at a time (like I do).
I figured this was a good workout today, because I've been feeling blah and very sore after the kickboxing and snow-shoveling yesterday. Tomorrow I hope to go do a run (if there's not too much snow or mud on the trail) or maybe just some step aerobics.
Here's my workout rotation for this week:
MON.........Lower Body & Short Cardio....SSS Body Sculpt: lower (Michelle Dozois) + 4DS Bootcamp cardio (Cathe Friedrich)
TUES........Cleaning house!
WED.........Upper Body............................SSS Body Sculpt: upper (Michelle Dozois)
THURS.....Cardio....................................High Intensity Step Mix 2 (Tracey Staehle)
FRI............Yoga + Circuit........................Yoga class + Step it Strong (Keli Roberts)
SAT...........Cardio....................................Jog (weather permitting) or step aerobics
SUN..........Rest
I really enjoyed Cathe's 4-Day Split Boot Camp workout, which I did for the first time today. I had already done the weight segment but not the cardio. I didn't feel up to it before with my ankle injury, plus bootcamp workouts are typically my least favorite kind of cardio. However, as it turned out I really enjoyed it. Pretty fun and fast-moving stuff, and I really felt wiped out for such a short workout. I was probably especially wiped out since I'm a bit out of practice with cardio, but it's a high calorie-burner, regardless.
Here's my workout rotation for this week:
MON.........Lower Body & Short Cardio....SSS Body Sculpt: lower (Michelle Dozois) + 4DS Bootcamp cardio (Cathe Friedrich)
TUES........Cleaning house!
WED.........Upper Body............................SSS Body Sculpt: upper (Michelle Dozois)
THURS.....Cardio....................................High Intensity Step Mix 2 (Tracey Staehle)
FRI............Yoga + Circuit........................Yoga class + Step it Strong (Keli Roberts)
SAT...........Cardio....................................Jog (weather permitting) or step aerobics
SUN..........Rest
I really enjoyed Cathe's 4-Day Split Boot Camp workout, which I did for the first time today. I had already done the weight segment but not the cardio. I didn't feel up to it before with my ankle injury, plus bootcamp workouts are typically my least favorite kind of cardio. However, as it turned out I really enjoyed it. Pretty fun and fast-moving stuff, and I really felt wiped out for such a short workout. I was probably especially wiped out since I'm a bit out of practice with cardio, but it's a high calorie-burner, regardless.
Here's my workout rotation for this week:
MON.........Lower Body & Short Cardio....SSS Body Sculpt: lower (Michelle Dozois) + 4DS Bootcamp cardio (Cathe Friedrich)
TUES........Cleaning house!
WED.........Upper Body............................SSS Body Sculpt: upper (Michelle Dozois)
THURS.....Cardio....................................High Intensity Step Mix 2 (Tracey Staehle)
FRI............Yoga + Circuit........................Yoga class + Step it Strong (Keli Roberts)
SAT...........Cardio....................................Jog (weather permitting) or step aerobics
SUN..........Rest
I really enjoyed Cathe's 4-Day Split Boot Camp workout, which I did for the first time today. I had already done the weight segment but not the cardio. I didn't feel up to it before with my ankle injury, plus bootcamp workouts are typically my least favorite kind of cardio. However, as it turned out I really enjoyed it. Pretty fun and fast-moving stuff, and I really felt wiped out for such a short workout. I was probably especially wiped out since I'm a bit out of practice with cardio, but it's a high calorie-burner, regardless.
Here are some generic rotations I added to my Workout Rotation Ideas document (which you can find to download here).
Upper/Lower/Circuit alternating with yoga Rotation
DAY.......PLAN
DAY 1.....Upper Body Weights + Short Cardio
DAY 2.....Lower Body Weights+ Short Cardio
DAY 3.....Pilates/Yoga
DAY 4.....Total Body Weights or Cardio & Weights Circuit
DAY 5.....Pilates/Yoga
DAY 6.....Cardio
DAY 7.....Rest or Yoga
Circuits alternating with Pilates/yoga Rotation
DAY.......PLAN
DAY 1.....Pilates/Yoga
DAY 2.....Cardio & Weights Circuit
DAY 3.....Pilates/Yoga
DAY 4.....Cardio & Weights Circuit
DAY 5.....Pilates/Yoga
DAY 6.....Cardio & Weights Circuit
DAY 7.....Rest or Yoga
I have also added more specific ideas for month-long workouts for these to the Workout Rotation Ideas document. I think I might do the first kind of plan starting next week, at least until the end of the year. Then in January I'll start Cathe's November rotation using her new awesome 4-Day Split workouts.
Here are some generic rotations I added to my Workout Rotation Ideas document (which you can find to download here).
Upper/Lower/Circuit alternating with yoga Rotation
DAY.......PLAN
DAY 1.....Upper Body Weights + Short Cardio
DAY 2.....Lower Body Weights+ Short Cardio
DAY 3.....Pilates/Yoga
DAY 4.....Total Body Weights or Cardio & Weights Circuit
DAY 5.....Pilates/Yoga
DAY 6.....Cardio
DAY 7.....Rest or Yoga
Circuits alternating with Pilates/yoga Rotation
DAY.......PLAN
DAY 1.....Pilates/Yoga
DAY 2.....Cardio & Weights Circuit
DAY 3.....Pilates/Yoga
DAY 4.....Cardio & Weights Circuit
DAY 5.....Pilates/Yoga
DAY 6.....Cardio & Weights Circuit
DAY 7.....Rest or Yoga
I have also added more specific ideas for month-long workouts for these to the Workout Rotation Ideas document. I think I might do the first kind of plan starting next week, at least until the end of the year. Then in January I'll start Cathe's November rotation using her new awesome 4-Day Split workouts.
Here are some generic rotations I added to my Workout Rotation Ideas document (which you can find to download here).
Upper/Lower/Circuit alternating with yoga Rotation
DAY.......PLAN
DAY 1.....Upper Body Weights + Short Cardio
DAY 2.....Lower Body Weights+ Short Cardio
DAY 3.....Pilates/Yoga
DAY 4.....Total Body Weights or Cardio & Weights Circuit
DAY 5.....Pilates/Yoga
DAY 6.....Cardio
DAY 7.....Rest or Yoga
Circuits alternating with Pilates/yoga Rotation
DAY.......PLAN
DAY 1.....Pilates/Yoga
DAY 2.....Cardio & Weights Circuit
DAY 3.....Pilates/Yoga
DAY 4.....Cardio & Weights Circuit
DAY 5.....Pilates/Yoga
DAY 6.....Cardio & Weights Circuit
DAY 7.....Rest or Yoga
I have also added more specific ideas for month-long workouts for these to the Workout Rotation Ideas document. I think I might do the first kind of plan starting next week, at least until the end of the year. Then in January I'll start Cathe's November rotation using her new awesome 4-Day Split workouts.
Yesterday I decided I wanted to try a jog and test my ankle. First, I downloaded a workout from the Cardio Coach website. Cardio Coach is a set of audio workouts designed by Sean O'Malley mainly for use on stationary cardio equipment such as treadmills, ellipticals, and stationary bikes. I had read a lot about Cardio Coach from some online Cathe forum friends, so I was eager to try it out. I chose Cardio Coach Volume 1, as #1 seemed the natural place to start. I don't ha
ve any cardio equipment so I loaded the workout on my iPod Shuffle and hit the nearby trail outside.
Of course, I didn't double-check the order of the tracks on the workout before I went out the door. I realized after a while that I had it all out of sequence on my Shuffle. I started off well enough with a sort of intro, then the warm-up and the first steady state segment. Then it went into a challenge where you had to go to a higher cardio level (perhaps a hill if you use a treadmill but in my case I just kicked it up a notch and sped up). Then it went straight to the cooldown. It seemed like a pretty short workout and I was surprised--I thought I'd just have to repeat it a bit. After that challenge was a "coach's notes" segment with Sean talking about various inspirational stuff. I kind of skipped past that and found another steady state section and that's when I realized it was all out of order. Duh. So I went on from there and finished the rest of the workout. I didn't turn toward home at halfway, so I was out a little longer than the workout, so I did a little more steady state jogging and a little more cooldown.
I enjoyed the workout and I know I pushed myself harder than I normally do when I am just out jogging with my own music or an audiobook on my iPod. It was very motivating having someone in my ear encouraging me to push onward and go faster. I also liked the countdowns right before you went faster and right before you were done with a challenge and could slow down again. I also liked the music well enough. It was sort of trance or New Age stuff, and I'm more of a rock-and-roller, but it was pleasant and pumping enough to keep me going. I'm sure I'll enjoy it more next time when I get the tracks in order before taking off.
Oh, and the good news is my ankle felt fine! On the other hand, I had a bit of a chesty-sounding cough after I came back, but that stopped, so I guess I'm o.k.
I still haven't decided what rotation I'll start tomorrow, so I have some thinking to do today.
Yesterday I decided I wanted to try a jog and test my ankle. First, I downloaded a workout from the Cardio Coach website. Cardio Coach is a set of audio workouts designed by Sean O'Malley mainly for use on stationary cardio equipment such as treadmills, ellipticals, and stationary bikes. I had read a lot about Cardio Coach from some online Cathe forum friends, so I was eager to try it out. I chose Cardio Coach Volume 1, as #1 seemed the natural place to start. I don't have any cardio equipment so I loaded the workout on my iPod Shuffle and hit the nearby trail outside.
Of course, I didn't double-check the order of the tracks on the workout before I went out the door. I realized after a while that I had it all out of sequence on my Shuffle. I started off well enough with a sort of intro, then the warm-up and the first steady state segment. Then it went into a challenge where you had to go to a higher cardio level (perhaps a hill if you use a treadmill but in my case I just kicked it up a notch and sped up). Then it went straight to the cooldown. It seemed like a pretty short workout and I was surprised--I thought I'd just have to repeat it a bit. After that challenge was a "coach's notes" segment with Sean talking about various inspirational stuff. I kind of skipped past that and found another steady state section and that's when I realized it was all out of order. Duh. So I went on from there and finished the rest of the workout. I didn't turn toward home at halfway, so I was out a little longer than the workout, so I did a little more steady state jogging and a little more cooldown.
I enjoyed the workout and I know I pushed myself harder than I normally do when I am just out jogging with my own music or an audiobook on my iPod. It was very motivating having someone in my ear encouraging me to push onward and go faster. I also liked the countdowns right before you went faster and right before you were done with a challenge and could slow down again. I also liked the music well enough. It was sort of trance or New Age stuff, and I'm more of a rock-and-roller, but it was pleasant and pumping enough to keep me going. I'm sure I'll enjoy it more next time when I get the tracks in order before taking off.
Oh, and the good news is my ankle felt fine! On the other hand, I had a bit of a chesty-sounding cough after I came back, but that stopped, so I guess I'm o.k.
I still haven't decided what rotation I'll start tomorrow, so I have some thinking to do today.
Yesterday I decided I wanted to try a jog and test my ankle. First, I downloaded a workout from the Cardio Coach website. Cardio Coach is a set of audio workouts designed by Sean O'Malley mainly for use on stationary cardio equipment such as treadmills, ellipticals, and stationary bikes. I had read a lot about Cardio Coach from some online Cathe forum friends, so I was eager to try it out. I chose Cardio Coach Volume 1, as #1 seemed the natural place to start. I don't have any cardio equipment so I loaded the workout on my iPod Shuffle and hit the nearby trail outside.
Of course, I didn't double-check the order of the tracks on the workout before I went out the door. I realized after a while that I had it all out of sequence on my Shuffle. I started off well enough with a sort of intro, then the warm-up and the first steady state segment. Then it went into a challenge where you had to go to a higher cardio level (perhaps a hill if you use a treadmill but in my case I just kicked it up a notch and sped up). Then it went straight to the cooldown. It seemed like a pretty short workout and I was surprised--I thought I'd just have to repeat it a bit. After that challenge was a "coach's notes" segment with Sean talking about various inspirational stuff. I kind of skipped past that and found another steady state section and that's when I realized it was all out of order. Duh. So I went on from there and finished the rest of the workout. I didn't turn toward home at halfway, so I was out a little longer than the workout, so I did a little more steady state jogging and a little more cooldown.
I enjoyed the workout and I know I pushed myself harder than I normally do when I am just out jogging with my own music or an audiobook on my iPod. It was very motivating having someone in my ear encouraging me to push onward and go faster. I also liked the countdowns right before you went faster and right before you were done with a challenge and could slow down again. I also liked the music well enough. It was sort of trance or New Age stuff, and I'm more of a rock-and-roller, but it was pleasant and pumping enough to keep me going. I'm sure I'll enjoy it more next time when I get the tracks in order before taking off.
Oh, and the good news is my ankle felt fine! On the other hand, I had a bit of a chesty-sounding cough after I came back, but that stopped, so I guess I'm o.k.
I still haven't decided what rotation I'll start tomorrow, so I have some thinking to do today.
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