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Old 09-13-07, 02:51 PM  
pattyd0319
 
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Join Date: Apr 2007
Location: Ellicott City, MD
P90x- mixed/modified rotation

Inspired by the Project You rotation posted by Joanna, I requested something similar from Scott, a p90x grad. If you view his thread- you can see that he has had outstanding (ripped) results with his routine. As an fyi- halfies means that only one set of the exercises are performed for those that have two sets.

Quote:
For my first P90X rotation I went pretty much by the book, only subbing Baron Baptiste Yoga a few times and one time the Power Half Hour Stretch tape for Yoga X when I was under the weather (and Cardio X once when I tweaked my knee).

Since then I've been doing completely mixed rotations. My first rotation I would have mostly "P90X weeks", but with each successive rotation I have really started to really spread the P90X workouts throughout six weeks and just treat them as another workout to mix in.

So basically my rotations are based on: P90X, Power 90, Power 90 Masters Series, Power Half Hour, Debbie Siebers (Slim in 6, Slim Series) and various Yoga and Pilates programs. I didn't have the Power 90 Masters until the last couple weeks of my second rotation but I do all of them spreadthroughout a rotation now, I LOVE the master series!!!!

My basic format these days (which is slightly different than the rotations posted) is:

Day 1: Abs/ Strength
Day 2: Yoga (usually gentle)
Day 3: Cardio
Day 4: Abs/Strength
Day 5: Yoga (usually Power Yoga)
Day 6: Abs/Strength
Day 7: Cardio or Stability Ball

But of course depending on the types of workouts I'm doing I'll "move the pieces around"

I sit down in advance and write out the full 6 weeks so that there is a good balance between programs and I'll freely deviate from the structure if need be. Still, I try to get in three strength days, two Yoga days, and two cardio days.

Some programs are sort of a mix, like the Slim in 6 stuff which is sort of like strength/cardio at the same time so I am careful how I follow a day like that. Often w/ Yoga because I'll need to recover from them.

If I do something like "Start It Up" which on our version is basically lower body (apparently the originals had band work, ours is the shorter edited version) then I'll do upper body strength the next day because I treat that like a cardio day in spite of all the lunges, plie's and squats.

I enter my workouts in "word" as well as on a chart so I was able to copy and paste them

Here's my last two full rotations:

POST P90X ROTATION #2 Started on: 6/3/07

Week 1
S: Ab 200/ARX P90 Sculpt 3-4
M: P90 Sweat 3-4
T: Siebers “Mix It Up”
W: Kathy Smith “New Yoga Intermediate”
Th: Noelle’s Focus On Ab/W.C.R.C. Chest and Back
F: Siebers “Start It Up” and “Slim In Limber”
Sat: Deason “Stress Relief Yoga” for beginners

Week 2
S: Ab 200/ARX/Chest and Back halfsie
M: Cardio X
T: Ab 200/ARX /Shoulders and Arms halfsie
W: Dozios/York :Breakthru Pilates Plus
Th: Ab 200/ARX/ Legs and Back first half
F: Kenpo X
Sat: 10 Min Solution Abs (Waist Slimmer)/W.C.R.C. Chest and Back

Week 3:
S: Total Yoga “Original”
M: Power Half Hour: Ab Burner
T: Siebers “Tone It Up”
W: Baron Baptiste “Journey Into Power” Level 2
Th: Core Synergistics
F: Caban “Energy Boost II”/ Zamiar: New Method:Standing Pilates Blend floor work/standing work
Sat: Ab 200/ARX/ Chest, Shoulders and Triceps 2nd half

Week 4:
S: Sherrie Baptiste “Power Of Yoga”
M: Plyo X
T: Ab 200/ARX / Back and Biceps 2nd half
W: Baron Baptiste: Hot Yoga Level 2 (about 70 minutes)
Th: Ab 200/ARX w/ Ball/ Legs and Back second half
F: Power 90 Masters: Cardio intervals
Sat: Noelle’s Powerhouse ”The Complete Mat Workout”/Gym Workout: Chest and Back using the Body For Life approach to reps and sets.

Week 5:
S: Suzanne Deason’s: Yoga Conditioning For Weight Loss
M: Power 90 Masters: Plyo Legs
T: Ana Caban Energy Boost II/Power Half Hour: Arm Toner
W: Baron Baptiste: Hot Yoga-The Initial Challenge
Th: Power 90 Masters: Sculpt 5-6
F: Power 90 Masters: Sweat 5-6
Sat: Suzanne Deason: Stress Relief Yoga For Beginners


Week 6: Vacation/Recovery Week

S: Power 90 Masters Upper Middle Lower
M: P90 Sweat 3-4
T: Ab Ripper 200 and Power 90 Sculpt 3-4 (w/ bands)
W: Baron Baptiste: Power Yoga Basics (from "Transform Your Life" Yoga w/ Baron Baptiste)
Th: Power 90 Masters Sculpt 5-6 (w/bands)
F: Power 90 Masters Core-Cardio
Sat: Gentle Yoga/Stretch (no media).

POST P90X ROTATION #3 Started on: 7/15/07

Week 1
S: Debbie Sieber’s “Start It Up”
M: Rodney Yee A.M. Yoga/Tony Horton Power Half Hour “Arm Toner”
T: P90X: Cardio X
W: Total Yoga w/ Tracy Rich and Ganga White: “Water”
Th: ARX/Legs and Back (First Half)
F: Power 90 Masters Series-Cardio Intervals
Sat: 10 Min. Solutions Waist Slimmer/Stretch // W.C.R.C. Chest/Back (Body For Life Approach)


Week 2
S: Yoga Zone: “Flexibility and Tone” w/ Alan Finger
M: Power 90 Masters: “Plyo-Legs”
T: Ab Ripper 200 (only)/P90X Shoulders and Arms Halfsie
W: Janis Saffell: Beverly Hills Yoga
Th: Elle Macpherson/Karen Voight: Your Personal Best Workout (*I injured my left knee, maybe due to this)
F: Total Yoga w/ Tracy Rich and Ganga White: “Earth”
Sat: ARX/Quick Fix Total Mix: Pilates Thighs/P90X Chest and Back Halfsie


Week 3
S: Stability Ball Workout For Dummies w/ Liz Gilles
M: Power 90 Sweat-Cardio 3-4
T: Ab Ripper 200/Power 90 Masters: Sculpt 5-6 w/ resistance bands
W: Baron Baptiste: Power Yoga Basics (AM)/10 minute Sol: Fitness Ball-Flexibility (PM before lunch)
Th: ARX w/ Med Ball/ Power Half Hour: Thighs
F: Suzanne Deason: Yoga Conditioning For Weight Loss
Sat: Bally:Fitness Ball workout/10 Min Solutions Fitness Ball: Lower Body/Power Half Hour :Arm Toner


Week 4
S: New Method: “Standing Pilates Blend” (Floor work/Standing work) w/ Katalin Zamiar:
M: Power 90 Masters: Core-Cardio
T: Power 90 Sculpt 3-4 (no abs today since I did abs yesterday and will with Yoga tomorrow)
W: Rodney Yee: Power Yoga-Stamina
Th: Ab ripper 200/P90X Legs and Back (Second Half)
F: Power 90 Masters: Sweat 5-6
Sat: Suzanne Deason: Lower Body Yoga

Week 5
S: Ab Ripper X/ P90X -Chest, Shoulders and Triceps (1st half)
M: Slim In 6: Start It Up/10 Minute Solutions:Fitness Ball-Core Workout
T: Liz Gillies: Thighs/ Baron Baptiste: Journey Into Power Level 1
W: Caribbean Workout: Pilates Session #1/P90X- Back and Biceps (1st half)
Th: Rodney Yee: A.M. Yoga/Power 90 Masters: Upper-Middle-Lower (UML)
F: 10 Minute Solutions “Rapid Results Pilates” : Buns and Thighs/ Yoga With Ateeka
Sat: Ana Caban; Energy Boost 2 workout (Abs/Core)/Gym: Chest/Back (Body For Life Format)


Week 6 (Recovery Week)
S: Yoga Zone: Evening Stress Release(Session #1)/Sunrise and Sunset(Session #2)
M: Rodney Yee: A.M. Yoga/P90 X Core Synergistics
T: Rodney Yee: A.M. Yoga/P90X Kenpo X
W: Rodney Yee: A.M. Yoga/Bryan Kest: Sweat
Th: Rodney Yee: A.M. Yoga/ Debbie Sieber’s “Ramp It Up” (from Slim In 6)
F: Rodney Yee: A.M. Yoga/Ali Mcgraw-Erich Schiffmann: Yoga Mind and Body
(Next Rotation will Begin On Saturday instead of Sunday)

I hope the above is helpful!

Best,

Scott
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Proud P90X Grad! BROUGHT IT! 1/28/07 to 4/27/07
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