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Old 09-13-16, 07:30 AM  
Ricka
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Join Date: Jul 2016
How do you come up with your workout rotation?

Hi everyone.

If you enjoy coming up with your rotation, or designing rotations for someone else, can I ask your strategy on coming up with rotations?

For example, you might prefer to do upper body - cardio - lower body - cardio - rest -repeat.

Or maybe you like to do slow/heavy - yoga - quick twitch - cardio - rest - repeat

and so on. I understand you might use different strategy for people with different goals.

What concept do you like to use to come up with your rotation?
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Old 09-13-16, 07:54 AM  
edensmom
 
Join Date: Oct 2009
Location: Pacific NW
I usually do upper/lower/cardio repeat. Or total body/cardio/upper/lower/cardio. So long as all themuscle groups get worked each week. But lately I am enjoying follwing preplanned rotations since I am an early morning exerciser. No thinking. I have been doing Cathe's all summer and just started the 4 week fitnessblender Booty Bootcamp. Since it's just 3 days a week, I have flexibility with the other 2 to 3 days I workout. That is nice because I tend to bail on rotations if I feel too boxed in.
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Old 09-13-16, 07:58 AM  
Tugger31
 
Join Date: Feb 2002
I work long hours on my feet and sometimes nights so change my rotation each week based on my work schedule. I will generally do upper body and abs on a day I know my legs will be too fatigued from standing. I wish it weren't so!
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Old 09-13-16, 08:03 AM  
alisoncooks
 
Join Date: Sep 2009
Location: TarHeel country
I find that I stick best with something uncomplicated:
total body
rest
total body
rest
total body
rest


Sometimes I do cardio or stretchy yoga on the "rest" days...but nothing strenuous. I'm talking, like, a easy walk with the kids or something like that.

Sometimes I've done:
lower body
upper body
rest
lower body
upper body
rest
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Old 09-13-16, 10:45 AM  
desie
 
Join Date: Nov 2001
Location: Canada
It helps to have a very specific goal. Then on days when you're not sure you want to workout, you can still do it because you want to reach the goal. Right now I want better cardio capacity and better jumping ability. Those things started to slip over the summer when I was busy doing more leisurely activities with the kids.
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Old 09-13-16, 12:52 PM  
Honeydew
 
Join Date: Jul 2002
This is what usually works for me:

Day 1 Total Body

Day 2 Classical Stretch or Essentrics

Day 3 Upper/Core

Day 4 Classical Stretch or Essentrics

Day 5 Lower/Core

I add in cardio whenever I feel up to it.
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Old 09-13-16, 01:50 PM  
athompson10
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Join Date: Jan 2003
Location: Brooklyn, NY
How Desie approaches it is what works for me. I decide what I'm trying to achieve, then look here at VF, at instructors' websites or elsewhere online to get workout ideas. Rotations work best for me if (1) I have a specific goal in mind (fat loss, lower body, strength), and (2) an approximate end date to shoot for.
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Old 09-13-16, 04:38 PM  
bubbles76
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Join Date: Feb 2007
Location: New Jersey
Quote:
Originally Posted by athompson10 View Post
How Desie approaches it is what works for me. I decide what I'm trying to achieve, then look here at VF, at instructors' websites or elsewhere online to get workout ideas. Rotations work best for me if (1) I have a specific goal in mind (fat loss, lower body, strength), and (2) an approximate end date to shoot for.
Yes this.
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If you want to be somebody else
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Old 09-13-16, 07:49 PM  
Ricka
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Join Date: Jul 2016
I enjoy reading your answers. Thanks so much, everyone.
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Old 09-14-16, 10:28 AM  
dbclark44
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Join Date: Aug 2003
Location: Albers, IL (Southern IL area)
Quote:
Originally Posted by Honeydew View Post
This is what usually works for me:

Day 1 Total Body

Day 2 Classical Stretch or Essentrics

Day 3 Upper/Core

Day 4 Classical Stretch or Essentrics

Day 5 Lower/Core

I add in cardio whenever I feel up to it.
Honeydew, I like what you have going on here and while I do something similar, I'm not very organized with getting it all in. So I adopted your scheme and modified it. I also work out 6 days a week. I do cardio every day, be it walking outdoors or on the treadmill, elliptical, or bike. So here's what I came up with based off your rotation. Thanks for sharing yours, it helped me out a lot.

Day 1 - Cardio/Stretch/Core
Day 2 - Cardio/Upper Body
Day 3 - Cardio/Stretch/Core
Day 4 - Cardio/Lower Body
Day 5 - Cardio/Stretch/Core
Day 6 - Cardio/Total Body
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