New/Upcoming Release Rachel Cosgrove's New DVD: Drop Two Sizes - Page 54

yahoo205 · 06-29-13, 10:29 PM

What exactly is the Drop 2 Sizes Rotation?

Gibbee · 06-30-13, 07:10 AM

Basically, the D2S system is done using the workouts in the system or the book. In general you do 3 metabolic strength workouts a week and one metabolic cardio workout with 'active rest' days on 2 days (if you want to and feel like it) and 1 day complete rest. There are 3 phases with progressive workouts.

donnamp · 06-30-13, 08:48 AM

Hi!

I'm a bit sore today - in a good way and it is mostly in the areas that need it - abs/glutes especially. A bit in my back, but not in an injured way - but in a worked-muscle way. So far so good!

Strength 2 is up for tomorrow.

And, I like the looks of the metabolic cardios as she doesn't seem to have gone crazy picking the highest possible impact exercises.

Donna

yahoo205 · 06-30-13, 07:55 PM

Ok, so the rotation is:

PHASE 1
M Strength 1 WO 1
W Strength 1 WO 2
F Strength 1 WO 1
Sat Metabolic 1 Timed

and then alternate for the next week
M Strength 1 WO 2
W Strength 1 WO 1
F Strength 1 WO 2
Sat Metabolic 1 Countdown

These alternate for 3 weeks

Then:
M, W, F Phase 1 Strength 2
Sat Metabolic 1 (Timed or Countdown)

Then on to Phase 2 and Phase 3?

Is that right?

Only 4 workouts a week? I feel like I could keep up with this.
Any results yet?

Gibbee · 07-01-13, 06:31 AM

yahoo - yes that is correct.

Be sure to check out the check in thread... several have had good results.

bzar · 07-03-13, 12:58 AM

my discs finally arrived, after 25 calendar days from their notice of shipment.

i didn't get a rotation in there, but did someone post the rotation somewhere? perhaps you could post the rotation in the rotations forum so that it could be easily found. i'll start a thread over there.

Gibbee · 07-03-13, 07:05 AM

bzar:

Here is the rotation... (copied from above)

PHASE 1
M Strength 1 WO 1
W Strength 1 WO 2
F Strength 1 WO 1
Sat Metabolic 1 Timed

and then alternate for the next week
M Strength 1 WO 2
W Strength 1 WO 1
F Strength 1 WO 2
Sat Metabolic 1 Countdown

Do this rotation for 4 weeks (using the week 4 workouts for week 4).

Then move to phase 2 and 3 in the same manner.

cataddict · 07-03-13, 09:18 AM

FYI to those that only bought the discs---there is a description of sorts of the rotation on the disc packaging. It was confusing, but it's there. There's no separate piece of paper that was included.

shaka02 · 07-03-13, 10:05 AM

I would add, you can move around the days if that works better for your schedule. It is OK to do 2 strength days in a row if you have to.

Deb

fit44 · 07-03-13, 12:26 PM

I'm very happy with this rotation.

It's different from anything I've ever done and is a little outside my comfort zone (slow movements), but I love how I feel after the workouts. My lower body is feeling it for sure.

I'm playing my own music which makes it a nice change as well. Rachel is an excellent instructor and I enjoy working out with her.

Support VF
VF Membership Subscription
Shop These Vendors
Activa	Collage Video
Amazon.com	eBay.com
Amazon.ca (Canada)	Half.com
Amazon.co.uk (UK)	Junonia
Amazon.fr (France)	Onehanesplace.com
BN.com	Overstock.com
Buy.com	Road Runner Sports
CenturyFitness.com	Sierra Trading Post

06-29-13, 10:29 PM
yahoo205 Join Date: Apr 2002	What exactly is the Drop 2 Sizes Rotation?

06-30-13, 07:10 AM
Gibbee VF Supporter Join Date: Nov 2001	Basically, the D2S system is done using the workouts in the system or the book. In general you do 3 metabolic strength workouts a week and one metabolic cardio workout with 'active rest' days on 2 days (if you want to and feel like it) and 1 day complete rest. There are 3 phases with progressive workouts. __________________ "A healthier future is every tiny step we take, or every little rep, that ultimately leads us to our goal." Arnold Schwarzenegger STS Graduate MET-Rx 180 Graduate

06-30-13, 08:48 AM
donnamp Join Date: Nov 2001 Location: Maryland, USA	Hi! I'm a bit sore today - in a good way and it is mostly in the areas that need it - abs/glutes especially. A bit in my back, but not in an injured way - but in a worked-muscle way. So far so good! Strength 2 is up for tomorrow. And, I like the looks of the metabolic cardios as she doesn't seem to have gone crazy picking the highest possible impact exercises. Donna

06-30-13, 07:55 PM
yahoo205 Join Date: Apr 2002	Ok, so the rotation is: PHASE 1 M Strength 1 WO 1 W Strength 1 WO 2 F Strength 1 WO 1 Sat Metabolic 1 Timed and then alternate for the next week M Strength 1 WO 2 W Strength 1 WO 1 F Strength 1 WO 2 Sat Metabolic 1 Countdown These alternate for 3 weeks Then: M, W, F Phase 1 Strength 2 Sat Metabolic 1 (Timed or Countdown) Then on to Phase 2 and Phase 3? Is that right? Only 4 workouts a week? I feel like I could keep up with this. Any results yet?

07-01-13, 06:31 AM
Gibbee VF Supporter Join Date: Nov 2001	yahoo - yes that is correct. Be sure to check out the check in thread... several have had good results. __________________ "A healthier future is every tiny step we take, or every little rep, that ultimately leads us to our goal." Arnold Schwarzenegger STS Graduate MET-Rx 180 Graduate

07-03-13, 12:58 AM
bzar Exchange Moderator Join Date: Feb 2002 Location: PalmTreeVille	my discs finally arrived, after 25 calendar days from their notice of shipment. i didn't get a rotation in there, but did someone post the rotation somewhere? perhaps you could post the rotation in the rotations forum so that it could be easily found. i'll start a thread over there. __________________ ~jeannine Miyagi: Wax on, right hand. Wax off, left hand. Wax on, wax off. Breathe in through nose, out the mouth. Wax on, wax off. Don't forget to breathe, very important. [walks away, still making circular motions with hands] ~ Pat Morita, The Karate Kid, 1984 disclosure: in the years 2002-2004 i had a professional relationship with a distributor of fitness videos; see profile.

07-03-13, 07:05 AM
Gibbee VF Supporter Join Date: Nov 2001	bzar: Here is the rotation... (copied from above) PHASE 1 M Strength 1 WO 1 W Strength 1 WO 2 F Strength 1 WO 1 Sat Metabolic 1 Timed and then alternate for the next week M Strength 1 WO 2 W Strength 1 WO 1 F Strength 1 WO 2 Sat Metabolic 1 Countdown Do this rotation for 4 weeks (using the week 4 workouts for week 4). Then move to phase 2 and 3 in the same manner. __________________ "A healthier future is every tiny step we take, or every little rep, that ultimately leads us to our goal." Arnold Schwarzenegger STS Graduate MET-Rx 180 Graduate

07-03-13, 09:18 AM
cataddict VF Supporter Join Date: Oct 2006	FYI to those that only bought the discs---there is a description of sorts of the rotation on the disc packaging. It was confusing, but it's there. There's no separate piece of paper that was included.

07-03-13, 10:05 AM
shaka02 Join Date: Aug 2006	Rotation I would add, you can move around the days if that works better for your schedule. It is OK to do 2 strength days in a row if you have to. Deb

07-03-13, 12:26 PM
fit44 Join Date: Sep 2006	I'm very happy with this rotation. It's different from anything I've ever done and is a little outside my comfort zone (slow movements), but I love how I feel after the workouts. My lower body is feeling it for sure. I'm playing my own music which makes it a nice change as well. Rachel is an excellent instructor and I enjoy working out with her.