How to plan your own rotation
Hi everyone
I have posted variations of this plan elsewhere on the net with great feedback. I’ve made some edits to my original version based on these comments, so herewith my cleaned up and edited ultimate how to create your own rotation…
1) Basic Principles
* This system is for the most part based on what works best FOR ME, namely: 2-3 total body workouts per week and 3 cardio workouts per week. In many of these plans I do add in other extras, but the strength and cardio is the main workout of the day.
* A total body workout is: either one total-body tape done all the way through on the same day, or a separate upper and lower body workout done on two different days. As long as both upper and lower body are worked twice in a week, minimum, I am not concerned with how that breaks down.
* I agree with the experts that it’s not a good idea to work the same part of the body with weights two days in a row, and all of my plans follow that guideline. I do not consider Pilates workouts or workouts that do not use weights to be “strength workouts” in this category. In my opinion and based on my experience, these can be done any time, however I would not do two of them in a row either :-)
* Regarding workouts that are nearly entirely cardio but have “weight intervals” in them: my personal feeling is that the weight work in these routines are not intense enough, comprehensive enough or high rep enough o count as a strength workout. I would count these as cardio and simply do the weight exercises without using weights, or using only VERY light ones.
2) STEP ONE: Organize Your Workouts
Divide a piece of paper into 6 columns: upper body, lower body, total body, pilates or abs, stretch or relaxation, cardio, and other. Fill in the titles of all the workouts you own, in the appropriate columns.
3) STEP TWO: Pick a Rotation
Pick a template to follow and for every day, just plug in whichever workout you want from the category specified. For example if it is upper body day, you can do any workout from your upper body list.
1) Total Body
1- Total body workout
2- Cardio
3- Total body workout
4- Cardio
5- Total body workout
6- Cardio
7- Rest
PLUS one pilates or abs and one stretch or yoga at any point during the week
2) Split routine
1- Upper body
2- Cardio
3- Lower body
4- Cardio
5- Total Body
6- Cardio
7- rest
PLUS one pilates or abs and one stretch or yoga at any point during the week
3) Relaxation and Recovery
1- Total body
2- Cardio
3- Pilates, yoga or relaxation (30-60 min.)
4- Total body
5- Cardio
6- Pilates, yoga or relaxation (30-60 min.)
7- Rest
4) Two workouts per day
1- Upper body AND pilates or abs
2- Cardio AND stretch or relaxation
3- Lower body AND pilates or abs
4- Cardio AND stretch or relaxation
5- Total body AND lower body
6- Cardio AND stretch or relaxation
7- Rest
5) Super Hard-core
1- Upper body AND cardio
2- Lower body AND pilates or abs
3- Upper body AND cardio
4- Lower body AND pilates or abs
5- Upper body AND cardio
6- Lower body AND pilates or abs
7- Rest
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