Mix-And-Match Joyce Vedral Rotation

[Joanna]

Hi everyone

I saw a link on another website for a modified Firm 90-Day Rotation, where every video was categorized and you had a category for each day on the calendar:

http://www.mosquitonet.com/~sfrei/icons.htm

You just look up your category for the day, pick any video in that category from the list, and away you go!

I thought it might be fun to do this with some other instructors. So...

THE MIX-AND-MATCH JOYCE VEDRAL ROTATION

You will be assigned a category for each day. Just pick any workout from that category and do it! Note: Some videos are listed in more than one category e.g. the abs workouts from some of the split routines. Don't worry about it. Just choose whatever option for the day you are working on. For example, if it is upper body day, just choose any from the upper body list and do not worry if it appears elsewhere. Times are noted for workouts where it would not be obvious e.g. Dynamic Tension where you are doing sections. If time is not noted, do the whole thing.

CATEGORY 1: 3-Day Split Routines

Fast Forward
Dynamic Tension (1 section per day using first 3 sections, 30 min.)
Just Joyce (Just Legs, Just Arms, Just Bra-Roll Just Butt)
Bottoms Up Gold (Upper, Lower, Abs)
Definition Maximum Plan (Upper, Lower, Abs)

* If you do not have any 3-day splits, use a two-day split (upper/lower) and add an Abs option on the third day

CATEGORY 2: 2-Day Split Routines

Speedy Non-Stop
Original Non-Stop
Top Shape/Now or Never
Bone-Building, Body-Shaping Workout
Weight Training Made Easier
Fat-Burning Workout
Bottoms Up Gold (Upper, Lower)
Definition Maximum Plan (Upper, Lower)
Dynamic Tension (2 sections per day, 24 min.)
Just Joyce (Just Arms, Just Legs OR Just Butt)

CATEGORY 3: Total-Body Routines

Workout 101
Definition (Upper & Lower Minimum Plan, 30 min.)
Verticals Fat-Zapper (3 times through)
Verticals Slow & Steady 1234 (3 times through, 30 min.)
Dynamic Tension (first 3 sections, 36 min.)

CATEGORY 4: Upper Body Workouts

Dynamic Tension (2 sections, 24 min.)
Just Arms
Just Bra-Roll
Bottoms Up Gold Upper
Definition Upper, Maximum Plan
Speedy Non-Stop, Upper
Original Non-Stop, Upper
Top Shape
Bone-Building Workout, Upper
Weight Training Made Easier, Upper
Fat-Burning Workout, Upper


CATEGORY 5: Lower Body Workouts

Bathing Suit Workout
Dynamic Tension (2 sections, 30 min.)
Just Legs
Just Butt
Bottoms Up Gold Lower
Definition Lower, Maximum Plan
Speedy Non-Stop, Lower
Original Non-Stop, Lower
Now or Never
Bone-Building Workout, Lower
Weight Training Made Easier, Lower
Fat-Burning Workout, Lower

CATEGORY 6: Abs Workouts

Gut Busters Pooch Blaster
Verticals Abs Workout
Just Abs
Bottoms Up Gold, Abs
Definition, Abs
Weight Training Made Easier, Abs

* Other workouts may include abs sections. I am only listed the ones where the ab work is in a separate, self-contained workout.

CATEGORY 7: Add-Ons

Interval Aerobics
Easy Stretch

[Joanna]

WEEK 1: 3-Day Mix

3-Day Split, Day 1
3-Day Split, Day 2
3-Day Split, Day 3
Add-On
Abs
Total Body
Rest

WEEK 2: 2-Day Mix

Upper Body
Lower Body
Add-On
Upper Body
Lower Body
Abs
Rest
Total Body

WEEK 3: Multi-Mix 1

Add-On
3-Day Split, Day 1
3-Day Split, Day 2
3-Day Split, Day 3
Rest
Upper Body
Lower Body

WEEK 4: More Abs Mix

Add-On
Abs
Upper Body
Lower Body
Abs
Total Body
Rest

WEEK 5: Multi-Mix 2

3-Day Split, Day 1
3-Day Split, Day 2
3-Day Split, Day 3
Rest
Upper Body
Lower Body
Abs

WEEK 6: Extra Add-Ons

Add-On
Upper Body
Add-On
Lower Body
Abs
Total Body
Rest

WEEK 7: Multi-Mix 3

Total Body
Add-On
Abs
3-Day Split, Day 1
3-Day Split, Day 2
3-Day Split, Day 3
Rest

WEEK 8: Super Hard-Core, Option A

3-Day Split, Day 1
3-Day Split, Day 2
3-Day Split, Day 3
Rest
3-Day Split, Day 1
3-Day Split, Day 2
3-Day Split, Day 3

Option B:

Upper AND Add-On
Lower AND Abs
Upper AND Add-On
Lower AND Abs
Upper AND Add-On
Lower AND Abs
Rest

[akaAnnie]

Thanks Joanna!! I just printed it out. You put a lot of work into that!!

Ann

[Ctfitnut]

Hey Joanna, Me too! Just printed it out and it sounds great!
Thanks
Sheila