Your Favorite Generic Rotations?

[Seabush]

Here's a list of my favorite generic rotations. What are yours?

Total Body General

Day 1 - Total Body (Heavy)
Day 2 - Steady State Cardio or High Intensity Interval Training
Day 3 - Total Body (Light)
Day 4 - Steady State Cardio or High Intensity Interval Training
Day 5 - Total Body (Moderate)
Day 6 - Steady State Cardio or High Intensity Interval Training
Day 7 - Rest

Split Routine/Pyramid

Weeks 1 & 3

Day 1 - Lower Body
Day 2 - Steady State or High Intensity Interval Training
Day 3 - Upper Body
Day 4 - Steady State or High Intensity Interval Training
Day 5 - Lower Body
Day 6 - Steady State or High Intensity Interval Training
Day 7 - Rest

Weeks 2 & 4

Day 1 - Upper Body
Day 2 - Steady State or High Intensity Interval Training
Day 3 - Lower Body
Day 4 - Steady State or High Intensity Interval Training
Day 5 - Upper Body
Day 6 - Steady State or High Intensity Interval Training
Day 7 - Rest

Periodization Training

Week 1 - Three days of cardio plus three circuit training days
Week 2 - Three days of cardio plus three high rep/low weight strength days
Week 3 - Three days of cardio plus three moderate weight training days
Week 4 - Three days of cardio plus three heavy weight training days.

One Muscle Group Per Week Rotation (excluding abs)

Weeks 1 and 3

Day 1 - Legs and Abs
Day 2 - Steady State Cardio or High Intensity Interval Training
Day 3 - Chest, Shoulders, Back
Day 4 - Steady State Cardio or High Intensity Interval Training
Day 5 - Back, Biceps, and Abs
Day 6 - Steady State Cardio or High Intensity Interval Training
Day 7 - Rest

Weeks 2 and 4

Day 1 - Legs and Shoulders
Day 2 - Steady State Cardio or High Intensity Interval Training
Day 3 - Chest, Back, and Abs
Day 4 - Steady State Cardio or High Intensity Interval Training
Day 5 - Biceps, Triceps, and Abs
Day 6 - Steady State Cardio or High Intensity Interval Training
Day 7 - Rest

Cardio Intense/One Muscle Group Per Day Rotation

Day 1 - Cardio plus Legs & abs
Day 2 - Cardio plus back
Day 3 - Cardio plus chest & abs
Day 4 - Cardio plus shoulders
Day 5 - Cardio plus biceps & abs
Day 6 - Cardio plus triceps
Day 7 - Rest

Split Routine Intense

Day 1 - Lower Body plus abs
Day 2 - Upper Body plus cardio
Day 3 - Lower Body plus abs
Day 4 - Upper Body plus cardio
Day 5 - Lower Body plus abs
Day 6 - Upper Body plus cardio

[kyrin]

Day 1: Stretch, Cardio, Whole Body Strength, Flexibility.

Day 2: Stretch, Cardio Endurance, Flexibility.

Day 3: Stretch, Cardio, Upper Body Strength, Flexibility.

Day 4: Stretch, Cardio, Lower Body Strength, Flexibility.

Day 5: Restorative Flex.

Day 6: Stretch, Cardio, Whole Body Strength, Flexibility.

Day 7: Restorative Flex or Optional Off Day.

[ARTYGIRL]

I can't follow an actual rotation to save my life. BUT, if I set general goals for each week, I do seem to be able to reach those. So my most successful "rotation" has been as follows:

Cardio 4x week (can be circuit, interval, or straight cardio)
Full Body Strength 2x week (can break into upper/lower splits ... I really liked breaking it into Pyramid Upper and Pyramid Lower and adding in one MIS session, although sometimes I would do MIS twice, or an Upper/Lower combination premix or ME ...)
Ab work/toning (Callanetics, Lotte Berk, Bar Method, other) daily
Yoga as often as I want (usually a lot)
Rest Day (or less intense Yoga Day) 1x week

Marie

[meggie]

LOL Marie. You know I'm right there with you. My goals are, not surprisingly, identical to yours. I find that having general weekly "goals" works much better than a specific "rotation" -- that way I can tailor my w/o's to how I'm feeling in any particular day.


Meg

[Sassy]

What an excellent thread!! Thank you!

I've been really wanting to design some rotations for myself because I'm so on-again/off-again and think it would help me focus, motivate me, and help me get some results.....but the process always daunts me. This extremely simple outline will really help me get the hang of it.

Thanks!

Sassy

[Shar.ca]

Wow...I've never seen a rotation set up like that before. As soon as I can I might set up somthing similar. Canyou tell me how many minutes a day you leave for w/o time?

Thanks This is very intersting thread
Sharon

[Pam L]

I just completed the M&FH8 rotation, and discovered I really hate cutting back on cardio! I also dislike doing hour-long total body strength tapes, but don't mind if it's mixed with cardio like the Firm.

A week that would make me happy, if I could fit it all in, would be:

Cardio 6 times: 2-3 step, 2-3 hi-lo, 0-1 kickbox, 0-1 treadmill, 0-1 AWT (aerobic weight training).

Strength 4 times: either 2 2-day splits, or 1 3-day split plus 1 short total body or AWT.

Flexibility/yoga 2 times.

[toaster]

Here's the simplest rotation I've ever done:

Day1: cardio
Day2: upper or lower body strength
Day3: cardio
Day4: full body strength
Day5: yoga (or other stretching)
Day6: cardio
Day7: rest

Basically cardio 3x/week, strength 2x week, yoga 1x week. I acually did Monday-Friday only, resting on Days 6 and 7; this helped me to get back on track when I started falling off the exercise wagon.