FIRM 90 Day rotation (Can someone share)
I have the 30-day rotation. That come with the kit I bought last month. I'm very interested in the 90-day rotation. Can someone share with me what it is like?
I just feel the 30-day is for when you first start. I don't think I should start it all over the next month (maybe I'm wrong) !?! |
I have one version...
I don't know if this is the 90-day rotation; I believe I got it from the old Firm Forum. Is this what you are looking for?
Note: For specific videos by category, along with abbreviations for each video, see the Forum Jargon/Reference List thread on the Firm Forum/Video Rotations board, when it's back up. (If anyone wants me to post the Jargon/Reference list here, let me know.) Overview of Weeks 1-4 Training Level: - Intermediate Fitness Goals - Measure chest, waist, hips and thighs. - Write down specific changes you want to see. Weekly Workout Duration: - Approximately 5 hours per week. Workout Plan for the Month: - Build a foundation through Aerobic Weight Training. - Introduce second short workout sessions for Abs. - Begin segregated weight and cardio training. - Introduce Floor Hip Thigh. Daily Nutritional Goals: - Eliminate all refined, packaged sweets and desserts. - Add 1T freshly ground flaxseed & at least one raw fruit or vegetable at each meal. Program Analysis: - 3 Classics - 5 Slow & Heavy (Tortoises) - 4 Fast & Light (Hares) - 4 Total Body Weights - 6 Cardio - 14 Ab Workouts ** Week 1 ** Mon ... TB Weights (B&B) + Abs (5DA) Tue ... Cardio (CC1) + Abs (M5DA) Wed ... Classic (Vol 4) Thu ... TB Weights (TT) + Abs (5DA) Fri ... Cardio (CC2) + Abs (M5DA) Sat ... Classic (Vol 2) Sun ... rest ** Week 2 ** Mon ... Tortoise (FS) Tue ... Hare (Hare) Wed ... Cardio (TCM) + Abs (M5DA) Thu ... Floor Hip Thigh (LBS) + Abs (5DA) Fri ... Tortoise (Tort) Sat ... Hare (Hare) Sun ... rest ** Week 3 ** Mon ... TB Weights (B&B) + Abs (5DA) Tue ... Cardio (TAM) + Abs (M5DA) Wed ... rest Thu ... TB Weights (TT2) + Abs (5DA) Fri ... Cardio (NSTA) + Abs (M5DA) Sat ... Classic (Vol 4) Sun ... rest ** Week 4 ** Mon ... Tortoise (MBS) + Abs (5DA) Tue ... Hare (Hare) + Abs (M5DA) Wed ... Tortoise (FC) Thu ... Hare (Hare) Fri ... Tortoise (BBB) + Abs (5DA) Sat ... Cardio (FB) + Abs (M5DA) Sun ... rest ----------------------------------------- Overview of Weeks 5-8 Training Level: - Advanced/Intermediate Fitness Goals - Measure chest, waist, hips and thighs at the beginning of the month. - Record changes and use improvements to increase motivation for the second month. Weekly Workout Duration: - Approximately 6 hours per week. Workout Plan for the Month: - Maintain second short workout sessions for Abs. - Maintain foundation of Aerobic Weight Training & Total-Body Weights. - Increase Split Weights & Ab sessions. - Add Floor Hip Thigh training. - Continue to increase Cardio sessions. Daily Nutritional Goals: - Eliminate soft drinks, packaged juices & artificial sweeteners. - Add two raw fruits or vegetables at each meal, & at least eight glasses of water each day. Program Analysis: - 4 Classics - 3 Slow & Heavy (Tortoises) - 3 Fast & Light (Hares) - 2 Total Body Weights - 3 Split Weights - 5 Floor Hip Thigh - 8 Cardio - 20 Ab Workouts ** Week 5 ** Mon ... Tortoise (CS1) + Abs (5DA) Tue ... Cardio (TCM) + Abs (M5DA) Wed ... Classic (Vol 1) Thu ... Cardio (FB) + Abs (5DA) Fri ... Split Weights/Lower (LBSp) + Abs (M5DA) Sat ... Cardio (CC1) + Abs (5DA) Sun ... rest ** Week 6 ** Mon ... TB Weights (B&B) + Abs (M5DA) Tue ... Hare (Hare) + Abs (5DA) Wed ... Cardio (NSTA) + Floor Hip Thigh (LBS) + Abs (M5DA) Thu ... Hare (Hare) + Abs (5DA) Fri ... TB Weights (TT2) + Abs (M5DA) Sat ... Cardio (CC2) + Abs (5DA) Sun ... rest ** Week 7 ** Mon ... Split Weights/Upper (UB) + Floor Hip Thigh (SBHT) + Abs (5DA) Tue ... Classic (Vol 5) Wed ... rest Thu ... Classic (Vol 2) Fri ... Split Weights/Lower (LBSp) + Abs (M5DA) Sat ... Cardio (FB) + Floor Hip Thigh (LBS) + Abs (5DA) Sun ... rest ** Week 8 ** Mon ... Tortoise (FC) + Abs (M5DA) Tue ... Classic (Vol 4) + Abs (5DA) Wed ... Hare (Hare) + Abs (M5DA) Thu ... Cardio (CC1) + Split Weights/Lower (LBSp) + Abs (5DA) Fri ... Tortoise (MBS) + Abs (M5DA) Sat ... Cardio (TAM) + Abs (5DA) Sun ... rest ----------------------------------------- Overview of Weeks 9-12 Training Level: - Advanced Fitness Goals - Measure chest, waist, hips and thighs at the beginning of the month. - Record further changes. Use these improvements to increase motivation for the final month. - Review your food diary, and don't cheat. Weekly Workout Duration: - Approximately 7 hours per week. Workout Plan for the Month: - Maintain second short workout sessions. - Maintain foundation of Aerobic Weight Training & Total-Body Weights. - Increase Split Weights. - Decrease Floor Hip Thigh & Ab workouts. - Continue to increase Cardio sessions. Daily Nutritional Goals: - Eliminate packaged and refined carbohydrates such as breads, muffins, etc. - Add fresh carbohydrates in whole grain breads, rice or potatoes and a source of friendly bacteria for intestinal health (yogurt or buttermilk). Program Analysis: - 6 Classics - 3 Slow & Heavy (Tortoises) - 2 Fast & Light (Hares) - 3 Total Body Weights - 6 Split Weights - 2 Floor Hip Thigh - 11 Cardio - 15 Ab Workouts ** Week 9 ** Mon ... Classic (Vol 5) + Abs (5DA) Tue ... Split Weights/Upper (UB) + Cardio (CC1) + Abs (M5DA) Wed ... Classic (Vol 3) Thu ... Split Weights/Lower (SL) + Abs (5DA) Fri ... Split Weights/Upper (UB) + Cardio (TCM) + Abs (M5DA) Sat ... Classic (Vol 6) Sun ... rest ** Week 10 ** Mon ... TB Weights (TT2) + Abs (M5DA) Tue ... Cardio (TAM) + Floor Hip Thigh (LBS) + Abs (5DA) Wed ... TB Weights (TT) + Cardio (TCM) + Abs (M5DA) Thu ... Cardio (CC1) + Floor Hip Thigh (SBHT) + Abs (5DA) Fri ... TB Weights (B&B) + Abs (M5DA) Sat ... Cardio (CC2) + Abs (5DA) Sun ... rest ** Week 11 ** Mon ... Cardio (TAM) + Tortoise (BBB) + Abs (5DA) Tue ... Split Weights/Upper (UB) + Cardio (FB) + Abs (M5DA) Wed ... rest Thu ... Split Weights/Lower (SL) + Cardio (CC1) + Abs (5DA) Fri ... Split Weights/Upper (UB) + Cardio (CC2) + Abs (M5DA) Sat ... Classic (Vol 6) Sun ... rest ** Week 12 ** Mon ... Hare (Hare) Tue ... Tortoise (FS) Wed ... Classic (Vol 2) Thu ... Tortoise (FC) Fri ... Hare (Hare) Sat ... Classic (Vol 4) + Abs (5DA) Sun ... rest --Elaine P. |
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