Strength training rotation

[Tugger31]

After MANY starts and restarts on my strength building after my surgery I'm feeling out of ideas as to where to even begin again. (I had surgery last Fall for a herniated disc in my neck) and have no restrictions other than no overhead shoulder presses, no deadlifts and no crunches)

I'm craving a longer rotation, maybe 12 weeks, something pretty basic but maybe something progressive. It doesn't necessarily have to be "beginner" b/c I know how to modify things. I'm looking for primarily strength building, I can do my own cardio.

[bubbles76]

Do you like Margaret Richard? I have a 6 week rotation of hers that I did. Good for strength. I don't remember deadlifts, as she mostly does floor work. I know she has overhead presses and crunches though.

[Tugger31]

I'd love to see your rotation. I only have a few of her workouts, whichever ones that are on one of compilation dvds (Home Improvement is the only title I can recall now). If it has too many workouts I don't have it may not be a good option unless I can substitute what I have. I just do side lateral raises for overhead presses, I do glute raises for deadlifts and I do planks for crunches.

[bubbles76]

Here is the rotation I came up with:

WEEK 1
MONDAY –Perfect 10 Volume 1 Workout A
TUESDAY – Step Aerobics
WEDNESDAY–Perfect 10 Volume 1 Workout B
THURSDAY- Hi/Lo
FRIDAY – Forty and Fabulous
SATURDAY - Kickboxing
SUNDAY - Rest

WEEK 2
MONDAY – High Voltage Part 1
TUESDAY - Cardio
WEDNESDAY – High Voltage Part 2
THURSDAY - Cardio
FRIDAY – Give Me Strength Toning
SATURDAY - Cardio
SUNDAY - Rest

WEEK 3
MONDAY - Perfect 10 Volume 2 Workout A
TUESDAY - HIIT
WEDNESDAY–Perfect 10 Volume 2 Workout B
THURSDAY - Kickboxing
FRIDAY - The Body Electric Workout
SATURDAY – Walking Workout
SUNDAY - Rest

WEEK 4
MONDAY – Beauty to the Bone Volume One Program A
TUESDAY – Beauty to the Bond Volume One Program B
WEDNESDAY - Kickboxing
THURSDAY –Step Aerobics
FRIDAY - Beauty to the Bone Volume Two Program A
SATURDAY -– Beauty to the Bone Volume Two Program B
SUNDAY - Rest

WEEK 5
MONDAY - Cardio
TUESDAY - Cardio
WEDNESDAY – The Spark Workouts 1 and 2
THURSDAY - Cardio
FRIDAY - Triple Threat Upper
SATURDAY – Triple Threat Lower
SUNDAY – Rest

WEEK 6
MONDAY – Cardio
TUESDAY - Cardio
WEDNESDAY – The Spark Workout 3 and 4
THURSDAY – Cardio
FRIDAY - Sculpture Upper
SATURDAY – Sculpture Lower
SUNDAY – Rest

Each day is followed by a 10-15 minute yoga session. Also, I do a one hour yoga session per week.