Tracey Staehle Rotation

[bubbles76]

I wanted to start a Tracey Staehle rotation using some of her older workouts, but I didn't know where to start. Imagine my surprise when I opened The Parts Series and I found a rotation on a little pamphlet! Since I have only been able to find a Tracey Staehle rotation with her metabolic workouts, I thought I'd share this one.

While I won't be doing the rotation as written (I will most likely separate the cardio and strength days, as I just don't have over 45 minutes a day to workout) I thought some of my fellow VFers with more time could tackle it. Also, I won't be doing all step work; gotta throw in some Tracey hi/low and kickboxing. Enjoy!


ABBREVIATIONS

S.U.B - Strictly Upper Body from the Parts
GC - Glute Camp
TB - Total Body
HISM - High Intensity Step Mix
HISM2 - High Intensity Step Mix 2
HIKBC - High Intensity Kickbox Challenge
CSC - Core Strength and Conditioning

WEEK 1
SUN: GC (go heavy, use 20-25 pounds for exercise #1 and deadlifts)* then do the first 5 combos of HISM2 (up to the heart rate check)
MON: SUB (see back for weight rec) + Part II of HISM2
TUE: Total Body Mix + Intensity Mix from HISM2 premix
WED: REST
THU:Bootcamp Circuit Premix from Parts + HISM2
FRI: Upper and Lower Body Premix + All Step Premix
SAT: HISM2 + All Bosu Premix

WEEK 2
SUN: Intensity Mix from HISM2 + Glute Camp
MON:SUB + HISM
TUE: HISM2 Circuit + KB from Cardio Sweat Fest or 45 minutes of cardio
WED: REST
THU: All Abs from HISM2 + BootCamp Circuit Premix from Parts
FRI: Pilates/Abs/Yoga/Stretch Premix + HISM2
SAT: Intensity Mix from HISM2 + SUB OR Step Sweat Fest for Cardio

WEEK 3
SUN: Total Body + Step Sweatfest
MON:HISM2 Circuit + GC
TUE: Upper & Lower Body Premix + HISM2
WED:All Step Premix from HISM2 + All Body Balance Premix
THU: REST
FRI: Intensity Mix Premix from HISM2 + GC
SAT: Bootcamp Circuit from The Parts + Intensity Mix from HISM2

WEEK 4
SUN: Total Body + HIKBC or 45 minutes cardio
MON:SUB heavy: back 20-25lb, chest 15-20lb, biceps 15 lbs, triceps 10 lbs, + HISM2
TUE: GC - heavy! 25 lbs for exercise #1, 30 lbs for exercise #2 Step Ups use 10-15lbs, Plies use 15lb db
WED: Yoga/Abs Premi from Total Body + 10 minutes CSC
THU: HISM2 + SUB
FRI: Pilates/Yoga premix + HISM2 Circuit
SAT:All Abs + Intensity Mix + All Bosu Balance Mix

*work at your own fitness level. make sure that your form is perfect before you try to go really heavy. Always continue to challenge yourself by increasing your weight

[Sharaz]

Thanks for posting this Bubbles. I overlooked this section of the forum. I think is a great place so everyone doing rotations to post them for others to see, try or get some ideas. Also posting out the experience once finished too.

You own a lot of Tracey Staehle workouts!! I only have the TB Bootcamps. Off to do some research LOL