Rotation Ideas Using Cathe’s 4-Day Split

Edited because I just realized I was calling it “Low Impact” instead of “Lower Intensity” Step. Duh.

I thought I’d post some ideas for using Cathe’s 4-Day Split.

The first is very straightforward and for someone who likes a little extra weight work. I like doing them in this order because then you alternate higher intensity with lower and you don’t do step two days in a row. I also like sticking legs somewhere in the middle to give the upper body a rest. This pattern also alternates core work.
Day 1: Lower Intensity Step plus Shoulders, Calves, & Core
Day 2: Boot Camp plus Biceps, Triceps
Day 3: Kickbox plus Legs & Core
Day 4: Higher Intensity Step plus Chest & Back
Day 5: Rest or yoga
Day 6: Total Body Weights (like Cathe’s Muscle Max) or Weights & Cardio
Circuit (like Low Impact Circuit)
Day 7: Step Aerobics of your choice (or rest if you’re worn out by now)
Lather, rinse, repeat. ;)

The second is what I would do if it weren’t for my ankle injury. You’ll notice I like to rest on the 7th day--it’s just my habit to rest on Sundays and I start Day 1 on Monday, but you could rearrange the days in whatever way works best for your schedule.
Day 1: Lower Intensity Step plus Shoulders, Calves, & Core
Day 2: Boot Camp plus Biceps, Triceps
Day 3: Other cardio (jog or step aerobics)
Day 4: Kickbox plus Legs & Core
Day 5: Higher Intensity Step plus Chest & Back
Day 6: Other cardio or Pilates
Day 7: Rest
Now do it again.

Here’s one with more rest and recovery, good if you have an injury like mine.
Day 1: Lower Intensity Step plus Shoulders, Calves, & Core
Day 2: Rest or yoga
Day 3: Boot Camp plus Biceps, Triceps
Day 4: Rest or yoga
Day 5: Kickbox plus Legs & Core
Day 6: Rest or yoga
Day 7: Higher Intensity Step plus Chest & Back
Rest again before starting again.

And another idea if you lots of energy.
Day 1: Lower Intensity Step plus Shoulders, Calves, & Core
Day 2: Boot Camp plus Biceps, Triceps
Day 3: Kickbox plus Legs & Core
Day 4: Higher Intensity Step plus Chest & Back
Day 5: Other Cardio--run, walk, hi-lo, whatever is fun for you
Day 6: Total Body Weights (like Cathe’s Muscle Max) or Weights & Cardio
Circuit (like Low Impact Circuit) or go nuts and do Body Max 2
Day 7: Rest or yoga
You might want to try the rest and recovery week after this.

I have added these to my downloadable Rotation Ideas document on the Fitness Tools page.