Re: Slow & heavy rotation idea/questions

[Guest guest]

You could probably exercise 6 days a week but I wouldn't try too many days a week when you're not used to it....it would be better to build up slowly. Or maybe when you have to skip a workout then instead of "missing it" you could just do it the next day...that way you wouldn't feel like you "failed" somehow. Judy and I will be doing ChaLEAN Extreme this January, which is another slow/heavy rotation. I'm planning to do both the strength and cardio workouts but if I miss one I'm just going to do it the next day instead of having a "set in stone schedule" that usually makes me feel like a failure. I'm going to watch the Wizard of Oz some time soon as I bought it on DVD, I LOVE that movie! Fly Monkeys

FLY! My mom and I were suppose to put the lights on our Christmas tree but she had a dizzy spell so we will have to do it tomorrow. My poor mom gets those dizzy head spells from time to time...she's getting older, she's 84. This week she had to have another blood transfusion, the 3rd this year...she is losing it from some where...the Dr. don't know why. I'm going with her to her next appointment on January 5th to find out what's going on with her.Sorry so much tmi JenSubject: Slow & heavy rotation

idea/questionsTo: exercisevideos Date: Saturday, December 17, 2011, 10:40 PM

I'm thinking about using Cathe's Slow & Heavy workouts as the basis for a January rotation with the intention to see how lifting heavy (especially slow & heavy but just heavy with low reps is good too) affects me. I want to work out 5 days/wk (Mon-Fri). Of the 5 days, on Mondays & Tuesdays I only have time for at most about 35 minutes. Mondays I could do more later in the day but normally don't want to. Here's the questions:

1. Can I do each of the Slow & Heavy full workouts one right after the other Wed-Fri? I'd be doing strength training on consecutive days but different body parts. Monday & Tuesday would each be 20-35 minute cardio workouts.

2. I see the Slow & Heavy workouts can each be broken into 2 separate workouts (Biceps & Triceps for example can be two workouts, each slightly less than 30 minutes when you include warmup and cool down for each). That would make for 6 workouts, each right around 30 minutes. I could possibly make myself workout 6 days/week and do Monday and Tuesday as each a pure strength workout (each 1/2 of a Slow & Heavy workout), then Wed-Sat (or Wed-Fri + Sunday) I could do a 30 minute strength and then cardio or possibly cardio+abs. This would be hard for me to do. If I miss a workout it means I might miss a body part that week. Some days where I plan for strength + cardio I might have to do a shorter workout and might end up doing cardio only once a week because of that (instead of a minimum of 2-3) or miss a body part and do just cardio.

What do you think about either of those two plans? Do you have any other suggestions for how I could use these workouts in a 5 day per week plan? I do have quite a few other Cathe strength workouts too, if you could suggest others or premixes that are also heavy (but not necessarily slow) that I could sub in to get all body parts in one week but with shorter (45 minutes tops) workouts, I'd love to hear those ideas too. I'm trying to stick with Cathe to use these more than I have so far but am open to to other instructors too.

I hope I'm making sense. I should have gone to bed at least an hour ago but we were watching The Wizard of Oz with the kids and then I wanted some quiet time after they were gone to bed. I'm super tired now. The funny thing is, I didn't intend to stay up this late and I didn't even really want to watch it at first but when your 13 year old boy child says "I love The Wizard of Oz, let's watch this!" when you're looking for (short) Christmas shows to watch together, you sit down & watch the Wizard of Oz again! Wow!! What a blessing!! It was really fun to watch again too as it turned out. But now, I'm super tired and starting to babble. Need to sleep... just hope I don't dream about flying monkeys!

[Guest guest]

, I love doing 1-2 body parts per day!  That way I can lift most days of the week!  You could do S & H 3 days in a row, but I would take one rest day after the second one just on general principles.  Or, as you said, just do one body part from the workout per day, then you can lift with Cathe six times in one week!  I would take your rest day the day after you do legs.  I like to do some cardio after lifting too.

My week is looking like:Monday: back + swimmingTuesday: biceps and triceps + swimmingWednesday:  restThursday: Group Kick + shoulders + easy cardioFriday: chest + abs + swimmingSaturday: Legs + stair master

Sunday: Xmas, rest day

 

    You could probably exercise 6 days a week but I wouldn't try too many days a week when you're not used to it....it would be better to build up slowly.  Or maybe when you have to skip a workout then instead of " missing it " you could just do it the next day...that way you wouldn't feel like you " failed " somehow.

     Judy and I will be doing ChaLEAN Extreme this January, which is another slow/heavy rotation.  I'm planning to do both the strength and cardio workouts but if I miss one I'm just going to do it the next day instead of having a " set in stone schedule " that usually makes me feel like a failure.

      I'm going to watch the Wizard of Oz some time soon as I bought it on DVD, I LOVE that movie!   Fly Monkeys

FLY!      My mom and I were suppose to put the lights on our Christmas tree but she had a dizzy spell so we will have to do it tomorrow.  My poor mom gets those dizzy head spells from time to time...she's getting older, she's 84.  This week she had to have another blood transfusion, the 3rd this year...she is losing it from some where...the Dr. don't know why.  I'm going with her to her next appointment on January 5th to find out what's going on with her.

Sorry so much tmi               Jen

Subject: Slow & heavy rotation

idea/questionsTo: exercisevideos Date: Saturday, December 17, 2011, 10:40 PM

 

I'm thinking about using Cathe's Slow & Heavy workouts as the basis for a January rotation with the intention to see how lifting heavy (especially slow & heavy but just heavy with low reps is good too) affects me. I want to work out 5 days/wk (Mon-Fri). Of the 5 days, on Mondays & Tuesdays I only have time for at most about 35 minutes. Mondays I could do more later in the day but normally don't want to. Here's the questions:

 

1. Can I do each of the Slow & Heavy full workouts one right after the other Wed-Fri? I'd be doing strength training on consecutive days but different body parts. Monday & Tuesday would each be 20-35 minute cardio workouts.

 

2. I see the Slow & Heavy workouts can each be broken into 2 separate workouts (Biceps & Triceps for example can be two workouts, each slightly less than 30 minutes when you include warmup and cool down for each). That would make for 6 workouts, each right around 30 minutes. I could possibly make myself workout 6 days/week and do Monday and Tuesday as each a pure strength workout (each 1/2 of a Slow & Heavy workout), then Wed-Sat (or Wed-Fri + Sunday) I could do a 30 minute strength and then cardio or possibly cardio+abs. This would be hard for me to do. If I miss a workout it means I might miss a body part that week. Some days where I plan for strength + cardio I might have to do a shorter workout and might end up doing cardio only once a week because of that (instead of a minimum of 2-3) or miss a body part and do just cardio.

 

What do you think about either of those two plans? Do you have any other suggestions for how I could use these workouts in a 5 day per week plan? I do have quite a few other Cathe strength workouts too, if you could suggest others or premixes that are also heavy (but not necessarily slow) that I could sub in to get all body parts in one week but with shorter (45 minutes tops) workouts, I'd love to hear those ideas too. I'm trying to stick with Cathe to use these more than I have so far but am open to to other instructors too.

 

I hope I'm making sense. I should have gone to bed at least an hour ago but we were watching The Wizard of Oz with the kids and then I wanted some quiet time after they were gone to bed. I'm super tired now. The funny thing is, I didn't intend to stay up this late and I didn't even really want to watch it at first but when your 13 year old boy child says " I love The Wizard of Oz, let's watch this! " when you're looking for (short) Christmas shows to watch together, you sit down & watch the Wizard of Oz again! Wow!! What a blessing!! It was really fun to watch again too as it turned out. But now, I'm super tired and starting to babble. Need to sleep... just hope I don't dream about flying monkeys!

 

 

 

 

 

 

 

 

 

[Guest guest]

1. Can I do each of the Slow & Heavy full workouts one right after the other Wed-Fri? I'd be doing strength training on consecutive days but different body parts. Monday & Tuesday would each be 20-35 minute cardio workouts.

,

Yes, you could do them on consecutive days, but I doubt you'll want to because even if you're working a different body part, you'll more than likely be so sore that it won't feel good to work any body part the very next day.

I don't like having weekend workouts on my rotation because I never know if I'll be able to get anything in so I like to get all my workouts in M-F and then if I do get a chance on the weekends then its a bonus day of whatever I want to do. You could do just one body part a day and on your longer days throw in a short cardio. Slow & Heavy would work well for the days you don't have a lot of time if you're just doing the one body part. You could also throw in for example... biceps and abs. She has abs on the biceps and triceps workout.

I'm starting back with with meso 3 this week so mine will be similar but I'm doing cardio most days so my workouts will be an hour every day.

You can plan it out, but when its a rotation where you're lifting heavy and have a good chance of getting sore it can get tricky and the soreness can mess the whole thing up.

Good luck. It sounds like you have a really good plan. Can't wait to hear what you come up with.

~~

[Guest guest]

Hi ,

Thanks so much for the reply! Your point about the soreness is exactly what I'm concerned about and the M-F workouts is for the same reason. Maybe on the longer days, I could attempt to do 3 body parts so that I don't have to go for a 6th day (that sounds insane though) or I could MAYBE throw in a 2nd 30 minute workout on Mondays. I just thought of that. I workout from 5:45-6:15 on Mondays, then see off to school & get breakfast, take a shower, see Miriam off to school then go to work at 8. I'm home by 1:30 and could eat lunch and do a 30 minute strength workout (probably no shower needed, especially in winter) before gets home at 3:15 or do it in the evening after dinner. For one month, it might be doable but I doubt I'd want to do that long-term. The first Monday in January I'm off work too so that would make one Monday at least great for a full 60 minute workout. Hmmmm... will have to think on this more.... but first, I'm off to bake cookies & decorate the tree in a few minutes! :-)

Re: Slow & heavy rotation idea/questions

1. Can I do each of the Slow & Heavy full workouts one right after the other Wed-Fri? I'd be doing strength training on consecutive days but different body parts. Monday & Tuesday would each be 20-35 minute cardio workouts.

,

Yes, you could do them on consecutive days, but I doubt you'll want to because even if you're working a different body part, you'll more than likely be so sore that it won't feel good to work any body part the very next day.

I don't like having weekend workouts on my rotation because I never know if I'll be able to get anything in so I like to get all my workouts in M-F and then if I do get a chance on the weekends then its a bonus day of whatever I want to do. You could do just one body part a day and on your longer days throw in a short cardio. Slow & Heavy would work well for the days you don't have a lot of time if you're just doing the one body part. You could also throw in for example... biceps and abs. She has abs on the biceps and triceps workout.

I'm starting back with with meso 3 this week so mine will be similar but I'm doing cardio most days so my workouts will be an hour every day.

You can plan it out, but when its a rotation where you're lifting heavy and have a good chance of getting sore it can get tricky and the soreness can mess the whole thing up.

Good luck. It sounds like you have a really good plan. Can't wait to hear what you come up with.

~~

[Guest guest]

Hi ,

I like your schedule too. I want to get cardio in too but only have room most of the time for 1 hour workouts 3 days a week, unless I go to the weekends but I hate planning workout on the weekends (they're too unpredictable and I'm too predictably tired too). I'm going to think on it more soon, will post when I get a plan together! Thanks much for the suggestions too. I notice you say you do cardio after lifting. Is that what you normally do? I'm thinking on the days I do both, that's the way I want to do it, because my emphasis right now is on strength training so I want to be able to give that my max effort. Does that make sense? When I worked out in gym's the trainers always had me do cardio first but now I'm not sure why. I think one had me do a cardio warmup, then strength, then more cardio but most did it the other way.

Slow & heavy rotation idea/questionsTo: exercisevideos Date: Saturday, December 17, 2011, 10:40 PM

I'm thinking about using Cathe's Slow & Heavy workouts as the basis for a January rotation with the intention to see how lifting heavy (especially slow & heavy but just heavy with low reps is good too) affects me. I want to work out 5 days/wk (Mon-Fri). Of the 5 days, on Mondays & Tuesdays I only have time for at most about 35 minutes. Mondays I could do more later in the day but normally don't want to. Here's the questions:

1. Can I do each of the Slow & Heavy full workouts one right after the other Wed-Fri? I'd be doing strength training on consecutive days but different body parts. Monday & Tuesday would each be 20-35 minute cardio workouts.

2. I see the Slow & Heavy workouts can each be broken into 2 separate workouts (Biceps & Triceps for example can be two workouts, each slightly less than 30 minutes when you include warmup and cool down for each). That would make for 6 workouts, each right around 30 minutes. I could possibly make myself workout 6 days/week and do Monday and Tuesday as each a pure strength workout (each 1/2 of a Slow & Heavy workout), then Wed-Sat (or Wed-Fri + Sunday) I could do a 30 minute strength and then cardio or possibly cardio+abs. This would be hard for me to do. If I miss a workout it means I might miss a body part that week. Some days where I plan for strength + cardio I might have to do a shorter workout and might end up doing cardio only once a week because of that (instead of a minimum of 2-3) or miss a body part and do just cardio.

What do you think about either of those two plans? Do you have any other suggestions for how I could use these workouts in a 5 day per week plan? I do have quite a few other Cathe strength workouts too, if you could suggest others or premixes that are also heavy (but not necessarily slow) that I could sub in to get all body parts in one week but with shorter (45 minutes tops) workouts, I'd love to hear those ideas too. I'm trying to stick with Cathe to use these more than I have so far but am open to to other instructors too.

I hope I'm making sense. I should have gone to bed at least an hour ago but we were watching The Wizard of Oz with the kids and then I wanted some quiet time after they were gone to bed. I'm super tired now. The funny thing is, I didn't intend to stay up this late and I didn't even really want to watch it at first but when your 13 year old boy child says "I love The Wizard of Oz, let's watch this!" when you're looking for (short) Christmas shows to watch together, you sit down & watch the Wizard of Oz again! Wow!! What a blessing!! It was really fun to watch again too as it turned out. But now, I'm super tired and starting to babble. Need to sleep... just hope I don't dream about flying monkeys!

[Guest guest]



Sorry to hear your mom is having dizzy spells. I don't usually have a set in stone schedule too but am concerned about missing a body part during a week. I might not be so much so once I start it though, we'll see...

Slow & heavy rotation idea/questionsTo: exercisevideos Date: Saturday, December 17, 2011, 10:40 PM

I'm thinking about using Cathe's Slow & Heavy workouts as the basis for a January rotation with the intention to see how lifting heavy (especially slow & heavy but just heavy with low reps is good too) affects me. I want to work out 5 days/wk (Mon-Fri). Of the 5 days, on Mondays & Tuesdays I only have time for at most about 35 minutes. Mondays I could do more later in the day but normally don't want to. Here's the questions:

1. Can I do each of the Slow & Heavy full workouts one right after the other Wed-Fri? I'd be doing strength training on consecutive days but different body parts. Monday & Tuesday would each be 20-35 minute cardio workouts.

2. I see the Slow & Heavy workouts can each be broken into 2 separate workouts (Biceps & Triceps for example can be two workouts, each slightly less than 30 minutes when you include warmup and cool down for each). That would make for 6 workouts, each right around 30 minutes. I could possibly make myself workout 6 days/week and do Monday and Tuesday as each a pure strength workout (each 1/2 of a Slow & Heavy workout), then Wed-Sat (or Wed-Fri + Sunday) I could do a 30 minute strength and then cardio or possibly cardio+abs. This would be hard for me to do. If I miss a workout it means I might miss a body part that week. Some days where I plan for strength + cardio I might have to do a shorter workout and might end up doing cardio only once a week because of that (instead of a minimum of 2-3) or miss a body part and do just cardio.

What do you think about either of those two plans? Do you have any other suggestions for how I could use these workouts in a 5 day per week plan? I do have quite a few other Cathe strength workouts too, if you could suggest others or premixes that are also heavy (but not necessarily slow) that I could sub in to get all body parts in one week but with shorter (45 minutes tops) workouts, I'd love to hear those ideas too. I'm trying to stick with Cathe to use these more than I have so far but am open to to other instructors too.

I hope I'm making sense. I should have gone to bed at least an hour ago but we were watching The Wizard of Oz with the kids and then I wanted some quiet time after they were gone to bed. I'm super tired now. The funny thing is, I didn't intend to stay up this late and I didn't even really want to watch it at first but when your 13 year old boy child says "I love The Wizard of Oz, let's watch this!" when you're looking for (short) Christmas shows to watch together, you sit down & watch the Wizard of Oz again! Wow!! What a blessing!! It was really fun to watch again too as it turned out. But now, I'm super tired and starting to babble. Need to sleep... just hope I don't dream about flying monkeys!

[Guest guest]

> What do you think about either of those two plans?

hi nancy - well im sorry to say that i dont like either of the

plans because i think they are too ambitious... but maybe that is

just me. i dont know how heavy you are meaning to go, but

heavy weights dont build muscle without an ouch! factor.... i

think that you may need 2 rest days, taken at regular intervals

(not lumped together on the weekend). i also think that you

could alternate rest, cardio and weights to be more effective.

so, some suggestions:

- i like that you have included some cardio, and only 2 days, but

do keep it secondary to your goal of doing weighted workouts.

if you have to skip a day, then skip cardio, not weights (because

you are a busy person and have an active lifestyle). skipping

your weights is contrary to your goal. perhaps you can schedule

cardio for one of your busy days, so it is skippable, but do not

skip weights on your other busy day. (i assume that these are

monday & tuesday ?)

- where is the flexibility training in your schedule? you are

going to need it!! so perhaps dedicate one day to stretching

and one other day to pure rest. i dont care if it is cathe,

videos never have enough stretching.

- i suppose that cathe has included abs somewhere.... but if not,

then you may want to add some of that in.

- i like the idea of six 30 min workouts but in order to

accomplish that, you will have to break free from the mindset of

a weekly schedule... who says that 6 workouts plus stretching

plus abs plus rest has to all be accomplished in 7 days? and a

cycle of a rotation doesnt always have to start on a certain day

of the week.

here is a sample 14 day rotation:

- day 1 - cathe body part 1

- day 2 - cardio

- day 3 - cathe body part 2

- day 4 - stretching

- day 5 - cathe body part 3

- day 6 - cardio plus abs

- day 7 - rest

repeat for another 7 days using cathe body parts 4, 5 , 6.

your full body doesnt get worked out every week (one reason why i

often do not do body parts workouts)... but who says you *have*

to get the full body done every week? everyone is different, do

what works for you.

of course, you could double up on some of the weight days...

like in this 9 day rotation for example, which is also a boredom

buster because you dont do the same workout on the same day each

week. it could get confusing though so i would map it out on a

calendar. some people like knowing that mon/wed/fri, for

example, are weight days... personally i like to have a little

surprise

- M -day 1 - busy day - cathe body part 1 30 min

- T - day 2 - busy day - cardio 30 min

- W - day 3 - cathe body part 2 and 3 60 min

- T - day 4 - stretch

- F - day 5 - cardio 30 min plus abs

- S - day 6 - cathe body part 4 and 5 60 mins

- S - day 7 - rest

- M day 8 - busy day - cardio 30 min

- T - day 9 - busy day - cathe body part 6 30 min

- W - day 10 - stretch

- T - day 11 - cardio x mins plus abs

- F- day 12 - cathe body part 1 and 2 60 min

- S - day 13 - rest

- S -day 14 - cardio x mins

.... etc ...

rotations dont have to start on the first of the month, or on a

monday, or whatever. they can start on any day... tomorrow!

today! go for it, you are going to do great

:*carolyn.

[Guest guest]

Carolyn,

You are absolutely awesome!!! Thank you for talking so straight to me, first of all, and especially for your incredible suggestions! Thank you so much for taking the time to map this out for me, helping me to see a lot of what I was definitely missing! You're right too, rotations don't have to fit the mold I was trying to make it fit. I think part of my problem is that I also don't like to not hit the whole body in one week but I shouldn't sacrifice safety, including adequate stretching & rest, just to make sure all parts get worked each week, you're definitely right. I've avoided parts rotations because of all that but for some reason I'm going that way right now. I'm honestly not sure why. I think this is turning into a parts rotation. It might not end up being so much slow & heavy as it will be parts. I started thinking I wanted to see what slow & heavy (using those Cathe workouts) would do but now my mind is going more into parts, probably with mostly heavy weight/low rep workouts (how heavy is whatever I can do comfortably) mostly just to see what that kind of rotation does for my body in a month. It is an experiment without a definite goal, I just want to see how my body reacts in terms of muscle growth, strength gains, what my body looks like and how it feels (too exhausting, exhilirating or whatever). I have no idea what to expect. Your thoughts and sample plans for me were awesome and have given me more to think about as I plan this out. Thank you so much!!

Re: Slow & heavy rotation idea/questions

> What do you think about either of those two plans?hi nancy - well im sorry to say that i dont like either of the plans because i think they are too ambitious... but maybe that is just me. i dont know how heavy you are meaning to go, but heavy weights dont build muscle without an ouch! factor.... i think that you may need 2 rest days, taken at regular intervals (not lumped together on the weekend). i also think that you could alternate rest, cardio and weights to be more effective. so, some suggestions:- i like that you have included some cardio, and only 2 days, but do keep it secondary to your goal of doing weighted workouts. if you have to skip a day, then skip cardio, not weights (because you are a busy person and have an active lifestyle). skipping your weights is contrary to your goal. perhaps you can schedule cardio for one of your busy days, so it is skippable, but do not skip weights on your other busy day. (i assume that these are monday & tuesday ?)- where is the flexibility training in your schedule? you are going to need it!! so perhaps dedicate one day to stretching and one other day to pure rest. i dont care if it is cathe, videos never have enough stretching.- i suppose that cathe has included abs somewhere.... but if not, then you may want to add some of that in.- i like the idea of six 30 min workouts but in order to accomplish that, you will have to break free from the mindset of a weekly schedule... who says that 6 workouts plus stretching plus abs plus rest has to all be accomplished in 7 days? and a cycle of a rotation doesnt always have to start on a certain day of the week.here is a sample 14 day rotation:- day 1 - cathe body part 1- day 2 - cardio- day 3 - cathe body part 2- day 4 - stretching- day 5 - cathe body part 3- day 6 - cardio plus abs- day 7 - restrepeat for another 7 days using cathe body parts 4, 5 , 6.your full body doesnt get worked out every week (one reason why i often do not do body parts workouts)... but who says you *have* to get the full body done every week? everyone is different, do what works for you.of course, you could double up on some of the weight days... like in this 9 day rotation for example, which is also a boredom buster because you dont do the same workout on the same day each week. it could get confusing though so i would map it out on a calendar. some people like knowing that mon/wed/fri, for example, are weight days... personally i like to have a little surprise - M -day 1 - busy day - cathe body part 1 30 min- T - day 2 - busy day - cardio 30 min- W - day 3 - cathe body part 2 and 3 60 min- T - day 4 - stretch- F - day 5 - cardio 30 min plus abs- S - day 6 - cathe body part 4 and 5 60 mins- S - day 7 - rest- M day 8 - busy day - cardio 30 min- T - day 9 - busy day - cathe body part 6 30 min- W - day 10 - stretch- T - day 11 - cardio x mins plus abs- F- day 12 - cathe body part 1 and 2 60 min- S - day 13 - rest- S -day 14 - cardio x mins... etc ...rotations dont have to start on the first of the month, or on a monday, or whatever. they can start on any day... tomorrow! today! go for it, you are going to do great :*carolyn.

[Guest guest]

Ooh, those are great suggestions, Carolyn!! I love it! I sometimes get into that mindset that my rotation must be 7 days, one rest day, blah, blah. But it is a good reminder to be flexible on scheduling everything. It all balances out in the end, anyway! :)One of my favorite generic rotations was:Strength

Cardio

Pilates

Stretch

(repeat and rest when needed)

Donna> What do you think about either of those two plans?hi nancy - well im sorry to say that i dont like either of the plans because i think they are too ambitious... but maybe that is just me. i dont know how heavy you are meaning to go, but heavy weights dont build muscle without an ouch! factor.... i think that you may need 2 rest days, taken at regular intervals (not lumped together on the weekend). i also think that you could alternate rest, cardio and weights to be more effective. so, some suggestions:- i like that you have included some cardio, and only 2 days, but do keep it secondary to your goal of doing weighted workouts. if you have to skip a day, then skip cardio, not weights (because you are a busy person and have an active lifestyle). skipping your weights is contrary to your goal. perhaps you can schedule cardio for one of

your busy days, so it is skippable, but do not skip weights on your other busy day. (i assume that these are monday & tuesday ?)- where is the flexibility training in your schedule? you are going to need it!! so perhaps dedicate one day to stretching and one other day to pure rest. i dont care if it is cathe, videos never have enough stretching.- i suppose that cathe has included abs somewhere.... but if not, then you may want to add some of that in.- i like the idea of six 30 min workouts but in order to accomplish that, you will have to break free from the mindset of a weekly schedule... who says that 6 workouts plus stretching plus abs plus rest has to all be accomplished in 7 days? and a cycle of a rotation doesnt always have to start on a certain day of the week.here is a sample 14 day rotation:- day 1 - cathe body part 1- day 2 - cardio- day 3 - cathe body

part 2- day 4 - stretching- day 5 - cathe body part 3- day 6 - cardio plus abs- day 7 - restrepeat for another 7 days using cathe body parts 4, 5 , 6.your full body doesnt get worked out every week (one reason why i often do not do body parts workouts)... but who says you *have* to get the full body done every week? everyone is different, do what works for you.of course, you could double up on some of the weight days... like in this 9 day rotation for example, which is also a boredom buster because you dont do the same workout on the same day each week. it could get confusing though so i would map it out on a calendar. some people like knowing that mon/wed/fri, for example, are weight days... personally i like to have a little surprise - M -day 1 - busy day - cathe body part 1 30 min- T - day 2 - busy day - cardio 30 min- W - day 3 - cathe body part 2 and 3 60

min- T - day 4 - stretch- F - day 5 - cardio 30 min plus abs- S - day 6 - cathe body part 4 and 5 60 mins- S - day 7 - rest- M day 8 - busy day - cardio 30 min- T - day 9 - busy day - cathe body part 6 30 min- W - day 10 - stretch- T - day 11 - cardio x mins plus abs- F- day 12 - cathe body part 1 and 2 60 min- S - day 13 - rest- S -day 14 - cardio x mins... etc ...rotations dont have to start on the first of the month, or on a monday, or whatever. they can start on any day... tomorrow! today! go for it, you are going to do great :*carolyn.

[Guest guest]

Hey, I just wanted to say this because I've done S & H rotations so many times in the past. I think every other day is the best. It's not just the soreness. I think it puts a pretty solid amount of stress on the body. I've never broken them up. I've only done them straight through, and they tax the whole body even though they're " parts " workouts.

I'm thinking about using Cathe's Slow & Heavy workouts as the basis for a January rotation with the intention to see how lifting heavy (especially slow & heavy but just heavy with low reps is good too) affects me. I want to work out 5 days/wk (Mon-Fri). Of the 5 days, on Mondays & Tuesdays I only have time for at most about 35 minutes. Mondays I could do more later in the day but normally don't want to. Here's the questions:

 

1. Can I do each of the Slow & Heavy full workouts one right after the other Wed-Fri? I'd be doing strength training on consecutive days but different body parts. Monday & Tuesday would each be 20-35 minute cardio workouts.

 

2. I see the Slow & Heavy workouts can each be broken into 2 separate workouts (Biceps & Triceps for example can be two workouts, each slightly less than 30 minutes when you include warmup and cool down for each). That would make for 6 workouts, each right around 30 minutes. I could possibly make myself workout 6 days/week and do Monday and Tuesday as each a pure strength workout (each 1/2 of a Slow & Heavy workout), then Wed-Sat (or Wed-Fri + Sunday) I could do a 30 minute strength and then cardio or possibly cardio+abs. This would be hard for me to do. If I miss a workout it means I might miss a body part that week. Some days where I plan for strength + cardio I might have to do a shorter workout and might end up doing cardio only once a week because of that (instead of a minimum of 2-3) or miss a body part and do just cardio.

 

What do you think about either of those two plans? Do you have any other suggestions for how I could use these workouts in a 5 day per week plan? I do have quite a few other Cathe strength workouts too, if you could suggest others or premixes that are also heavy (but not necessarily slow) that I could sub in to get all body parts in one week but with shorter (45 minutes tops) workouts, I'd love to hear those ideas too. I'm trying to stick with Cathe to use these more than I have so far but am open to to other instructors too.

 

I hope I'm making sense. I should have gone to bed at least an hour ago but we were watching The Wizard of Oz with the kids and then I wanted some quiet time after they were gone to bed. I'm super tired now. The funny thing is, I didn't intend to stay up this late and I didn't even really want to watch it at first but when your 13 year old boy child says " I love The Wizard of Oz, let's watch this! " when you're looking for (short) Christmas shows to watch together, you sit down & watch the Wizard of Oz again! Wow!! What a blessing!! It was really fun to watch again too as it turned out. But now, I'm super tired and starting to babble. Need to sleep... just hope I don't dream about flying monkeys!

 

 

 

 

 

 

 

 

 

[Guest guest]

Thanks for the advice, , I'd wondered about that too!

Re: Slow & heavy rotation idea/questions

Hey, I just wanted to say this because I've done S & H rotations so many times in the past. I think every other day is the best. It's not just the soreness. I think it puts a pretty solid amount of stress on the body. I've never broken them up. I've only done them straight through, and they tax the whole body even though they're "parts" workouts.

I'm thinking about using Cathe's Slow & Heavy workouts as the basis for a January rotation with the intention to see how lifting heavy (especially slow & heavy but just heavy with low reps is good too) affects me. I want to work out 5 days/wk (Mon-Fri). Of the 5 days, on Mondays & Tuesdays I only have time for at most about 35 minutes. Mondays I could do more later in the day but normally don't want to. Here's the questions:

1. Can I do each of the Slow & Heavy full workouts one right after the other Wed-Fri? I'd be doing strength training on consecutive days but different body parts. Monday & Tuesday would each be 20-35 minute cardio workouts.

2. I see the Slow & Heavy workouts can each be broken into 2 separate workouts (Biceps & Triceps for example can be two workouts, each slightly less than 30 minutes when you include warmup and cool down for each). That would make for 6 workouts, each right around 30 minutes. I could possibly make myself workout 6 days/week and do Monday and Tuesday as each a pure strength workout (each 1/2 of a Slow & Heavy workout), then Wed-Sat (or Wed-Fri + Sunday) I could do a 30 minute strength and then cardio or possibly cardio+abs. This would be hard for me to do. If I miss a workout it means I might miss a body part that week. Some days where I plan for strength + cardio I might have to do a shorter workout and might end up doing cardio only once a week because of that (instead of a minimum of 2-3) or miss a body part and do just cardio.

What do you think about either of those two plans? Do you have any other suggestions for how I could use these workouts in a 5 day per week plan? I do have quite a few other Cathe strength workouts too, if you could suggest others or premixes that are also heavy (but not necessarily slow) that I could sub in to get all body parts in one week but with shorter (45 minutes tops) workouts, I'd love to hear those ideas too. I'm trying to stick with Cathe to use these more than I have so far but am open to to other instructors too.

I hope I'm making sense. I should have gone to bed at least an hour ago but we were watching The Wizard of Oz with the kids and then I wanted some quiet time after they were gone to bed. I'm super tired now. The funny thing is, I didn't intend to stay up this late and I didn't even really want to watch it at first but when your 13 year old boy child says "I love The Wizard of Oz, let's watch this!" when you're looking for (short) Christmas shows to watch together, you sit down & watch the Wizard of Oz again! Wow!! What a blessing!! It was really fun to watch again too as it turned out. But now, I'm super tired and starting to babble. Need to sleep... just hope I don't dream about flying monkeys!