How do you come up with your workout rotation?
Hi everyone. :)
If you enjoy coming up with your rotation, or designing rotations for someone else, can I ask your strategy on coming up with rotations? For example, you might prefer to do upper body - cardio - lower body - cardio - rest -repeat. Or maybe you like to do slow/heavy - yoga - quick twitch - cardio - rest - repeat and so on. I understand you might use different strategy for people with different goals. What concept do you like to use to come up with your rotation? :) |
I usually do upper/lower/cardio repeat. Or total body/cardio/upper/lower/cardio. So long as all themuscle groups get worked each week. But lately I am enjoying follwing preplanned rotations since I am an early morning exerciser. No thinking. I have been doing Cathe's all summer and just started the 4 week fitnessblender Booty Bootcamp. Since it's just 3 days a week, I have flexibility with the other 2 to 3 days I workout. That is nice because I tend to bail on rotations if I feel too boxed in.
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I work long hours on my feet and sometimes nights so change my rotation each week based on my work schedule. I will generally do upper body and abs on a day I know my legs will be too fatigued from standing. I wish it weren't so!
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I find that I stick best with something uncomplicated:
total body rest total body rest total body rest :D Sometimes I do cardio or stretchy yoga on the "rest" days...but nothing strenuous. I'm talking, like, a easy walk with the kids or something like that. Sometimes I've done: lower body upper body rest lower body upper body rest |
It helps to have a very specific goal. Then on days when you're not sure you want to workout, you can still do it because you want to reach the goal. Right now I want better cardio capacity and better jumping ability. Those things started to slip over the summer when I was busy doing more leisurely activities with the kids.
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This is what usually works for me:
Day 1 Total Body Day 2 Classical Stretch or Essentrics Day 3 Upper/Core Day 4 Classical Stretch or Essentrics Day 5 Lower/Core I add in cardio whenever I feel up to it. |
How Desie approaches it is what works for me. I decide what I'm trying to achieve, then look here at VF, at instructors' websites or elsewhere online to get workout ideas. Rotations work best for me if (1) I have a specific goal in mind (fat loss, lower body, strength), and (2) an approximate end date to shoot for.
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I enjoy reading your answers. Thanks so much, everyone. :)
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Day 1 - Cardio/Stretch/Core Day 2 - Cardio/Upper Body Day 3 - Cardio/Stretch/Core Day 4 - Cardio/Lower Body Day 5 - Cardio/Stretch/Core Day 6 - Cardio/Total Body |
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