Suzanne Bowen's 28 Day Rotations
 

Today is day 1 of Suzanne's 28 Day Rotation. She has 2 different rotations to choose from. The other is called Boot Camp. You will need all her BarreAmped dvds to follow them:

Amped
Boot Camp
Cardio
Fire
Strengthen & Stretch

Today was Amped WU + Seat Work + Stretch = 35 min. I must say, at first I thought I wouldn't be doing enough, but by the end I realized I couldn't do much more. Even her stretches were a challenge. Paying attention to form is always key and this was a challenge for sure. I hope to regain flexibility through this method of exercise.

I especially appreciate her detail and time taken with the final stretch. I think I could use this segment any time I need to release tension and tight muscles. She is so pleasant and presents the workouts so well, that you sometimes forget you're hurting. (in a good way). ;)

I am thankful that Suzanne has taken the guess work out of how to use all of these workouts together. The investment is only worth it, if one knows how to use it. :D If you haven't already, go to her site and check out the rotations, definitely worth a look.

Problem with printing these rotations...
 

I downloaded Suzanne's rotations for these DVDs. Unfortunately, they are white text on a black/gray background. This means you end up printing the background, which uses a lot of ink. Not printer-friendly. I don't want to use that much ink printing these and it won't let me copy the text to a word document where I could change the font color myself. Nor do I want to pay for the Adobe program that will allow me to convert it to a Word document.

The current version looks artsy, but it's really impractical to print. I sent an email to Suzanne, but didn't get a satisfactory response.

Does anyone have these rotations in a regular format -- dark print on a plain white background?

Thanks.

Ann

For whatever reason, I was able to copy/paste the 28 day rotation, but not the Boot Camp: ETA: I just typed in the schedule to WORD and the BC rotation is further down the thread now.

Key For DVDS:
BarreAmped (BA)
BarreAmped Bootcamp (BC)
BarreAmped Cardio Fat Burner (C)
BarreAmped Fire Extreme Sculpt (F)
BarreAmped Strengthen & Stretch (S)

Week 1

MONDAY (BA): Warm Up +*Seat Work + Stretch*=*35m
TUESDAY (BA): Warm Up + Thigh Work + Stretch = 30m
WEDNESDAY (BA): Warm Up + Light Weight Work + Mat Work + Stretch = 41m
THURSDAY (BC): Warm Up + Seat Work + Stretch = 28m
FRIDAY (BC):*Warm Up +*Thigh Work + Light Weights + Stretch = 40m
SATURDAY (BC): Warm Up + Arm Work + Core Work + Stretch = 39m
SUNDAY (S): Barre Power Stretch = 23m

Week 2

MONDAY (C): Warm Up + Extreme Cardio Fatburn + Cool Down = 40m
TUESDAY (C): Warm Up +*Cardio Core*+*Cool Down*= 31m
WEDNESDAY (BA): Warm Up + Thigh + Seat + Stretch = 49m
THURSDAY (BA): Warm Up +*Mat Work*+*Light Weight = 40m
FRIDAY (S): Advanced Active Stretch = 28m
SATURDAY (BC):*(BC): Warm Up + Thigh Work + Seat Work + Stretch = 42m
SUNDAY (S): Lower Body Stretch + Upper Body Stretch = 32m

Week 3

MONDAY (BA):*Warm Up +*Thigh Work*+*Stretch = 30m
TUESDAY (BA): Warm Up + Seat Work + Stretch = 35m
WEDNESDAY (BA): Warm Up + Light Weight Work + Mat Work + Stretch = 41m
THURSDAY:*REST (Walk, Bounce or Hike)
FRIDAY (C):*Warm Up + Extreme Cardio Fat Burn + Stretch = 40m
SATURDAY (C): Cardio Core + Stretch = 29m
SUNDAY (S):*Barre Power Stretch + Relaxation Stretch = 36m

Week 4

MONDAY (F): Sleek & Toned Shoulders + Abs Blast + Stretch =**36m
TUESDAY (F):*Thigh & Seat + Stretch = 29m
WEDNESDAY (S): Lower Body Stretch + Upper Body Stretch = 32m
THURSDAY (F): Total Body Sculpt + Stretch = 40m
FRIDAY (S): Advanced Active Stretch = 28m
SATURDAY (BC): Warm Up + Seat Work + Core + Stretch = 45m
SUNDAY (S):*Barre Power Stretch + Relax Stretch = 40m

Now you can copy/paste into whatever program you use and print. :)

Tina, thanks! I saved those rotations, I think I have most of those DVDs.....will have to check.

Donna

Here is Bootcamp:

BarreAmped Bootcamp

Key For DVD is the same

Week 1:

MONDAY: (C) WU + Etreme Cardio Fat Burner + Stretch = 40 Min
TUESDAY: Rest
WEDNESDAY: (BC) WU + Seat Work + Thigh Work + Stretch = 45 Min
THURSDAY: Rest
FRIDAY: (BA) WU + Mat Work + Light Weights + Stretch = 40 Min
SATURDAY: Rest
SUNDAY: (S) Barre Power Stretch W/Bonus Relaxation Stretch = 35 Min

Week 2:

MONDAY: Rest
TUESDAY: (BC) WU + Arm Work + Seat Work = 30 Min
WEDNESDAY: Rest
THURSDAY: (BC) WU + Mat Work + Light Weights = 40 Min
FRIDAY: Rest
SATURDAY: (S) Lower Body Stretch + Upper Body Stretch = 30 Min
SUNDAY: (S) Off (Not sure what this means?!)

Week 3:

MONDAY: (C) WU + Cardio Sculpt + Cardio Stretch = 30 Min
TUESDAY: Rest
WEDNESDAY: (F) Total Body Sculpt + Relax = 40 Min
THURSDAY: Rest
FRIDAY: (S) Advanced Active Stretch = 30 Min
SATURDAY: Rest
SUNDAY: WU + Cardio Core + Cardio Sculpt + Stretch = 50 Min

Week 4:

MONDAY: Rest
TUESDAY: (BA) WU + Thigh + Seat + Stretch = 40 Min
WEDNESDAY: Rest
THURSDAY: (F) Thigh & Seat + Sleek & Toned Shoulders + Relax Stretch = 40 Min
FRIDAY: Rest
SATURDAY: (S) Barre Power Stretch + Relax Stretch = 40 Min
SUNDAY: Rest

I will post the rotations that I have as well - I just saved electronic copies rather than printing them (basically to avoid ink use!)

Donna

Donna, these are the electronic copies I downloaded from her site. 28 Day allowed me to copy/paste. Bootcamp I manually typed into Word document and then saved. Not sure if what you have, is what I just posted. :)

I think I have one that came out earlier in the summer and was 4 days a week - I will see if I can find it!

donna

Where on Suzanne's site do you find these rotations? Do you have to be a streaming member?

Oh -found them - first thing on her Blog.

On her site, click on Blog. They're in there. :) And, no.. I'm not a streaming member. Hard core DVD girl. LOL!