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Old 08-27-02, 11:33 AM  
MartysGirl
 
Join Date: Jun 2002
Location: S.C.
Question FIRM 90 Day rotation (Can someone share)

I have the 30-day rotation. That come with the kit I bought last month. I'm very interested in the 90-day rotation. Can someone share with me what it is like?

I just feel the 30-day is for when you first start. I don't think I should start it all over the next month (maybe I'm wrong) !?!
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Old 08-27-02, 11:44 AM  
Elaine P.
VF Supporter
 
Join Date: Apr 2002
Location: San Francisco Bay Area
I have one version...

I don't know if this is the 90-day rotation; I believe I got it from the old Firm Forum. Is this what you are looking for?

Note: For specific videos by category, along with abbreviations for each video, see the Forum Jargon/Reference List thread on the Firm Forum/Video Rotations board, when it's back up. (If anyone wants me to post the Jargon/Reference list here, let me know.)

Overview of Weeks 1-4
Training Level:
- Intermediate
Fitness Goals
- Measure chest, waist, hips and thighs.
- Write down specific changes you want to see.
Weekly Workout Duration:
- Approximately 5 hours per week.
Workout Plan for the Month:
- Build a foundation through Aerobic Weight Training.
- Introduce second short workout sessions for Abs.
- Begin segregated weight and cardio training.
- Introduce Floor Hip Thigh.
Daily Nutritional Goals:
- Eliminate all refined, packaged sweets and desserts.
- Add 1T freshly ground flaxseed & at least one raw fruit or vegetable at each meal.
Program Analysis:
- 3 Classics
- 5 Slow & Heavy (Tortoises)
- 4 Fast & Light (Hares)
- 4 Total Body Weights
- 6 Cardio
- 14 Ab Workouts

** Week 1 **
Mon ... TB Weights (B&B) + Abs (5DA)
Tue ... Cardio (CC1) + Abs (M5DA)
Wed ... Classic (Vol 4)
Thu ... TB Weights (TT) + Abs (5DA)
Fri ... Cardio (CC2) + Abs (M5DA)
Sat ... Classic (Vol 2)
Sun ... rest

** Week 2 **
Mon ... Tortoise (FS)
Tue ... Hare (Hare)
Wed ... Cardio (TCM) + Abs (M5DA)
Thu ... Floor Hip Thigh (LBS) + Abs (5DA)
Fri ... Tortoise (Tort)
Sat ... Hare (Hare)
Sun ... rest

** Week 3 **
Mon ... TB Weights (B&B) + Abs (5DA)
Tue ... Cardio (TAM) + Abs (M5DA)
Wed ... rest
Thu ... TB Weights (TT2) + Abs (5DA)
Fri ... Cardio (NSTA) + Abs (M5DA)
Sat ... Classic (Vol 4)
Sun ... rest

** Week 4 **
Mon ... Tortoise (MBS) + Abs (5DA)
Tue ... Hare (Hare) + Abs (M5DA)
Wed ... Tortoise (FC)
Thu ... Hare (Hare)
Fri ... Tortoise (BBB) + Abs (5DA)
Sat ... Cardio (FB) + Abs (M5DA)
Sun ... rest

-----------------------------------------
Overview of Weeks 5-8
Training Level:
- Advanced/Intermediate
Fitness Goals
- Measure chest, waist, hips and thighs at the beginning of the month.
- Record changes and use improvements to increase motivation for the second month.
Weekly Workout Duration:
- Approximately 6 hours per week.
Workout Plan for the Month:
- Maintain second short workout sessions for Abs.
- Maintain foundation of Aerobic Weight Training & Total-Body Weights.
- Increase Split Weights & Ab sessions.
- Add Floor Hip Thigh training.
- Continue to increase Cardio sessions.
Daily Nutritional Goals:
- Eliminate soft drinks, packaged juices & artificial sweeteners.
- Add two raw fruits or vegetables at each meal, & at least eight glasses of water each day.
Program Analysis:
- 4 Classics
- 3 Slow & Heavy (Tortoises)
- 3 Fast & Light (Hares)
- 2 Total Body Weights
- 3 Split Weights
- 5 Floor Hip Thigh
- 8 Cardio
- 20 Ab Workouts

** Week 5 **
Mon ... Tortoise (CS1) + Abs (5DA)
Tue ... Cardio (TCM) + Abs (M5DA)
Wed ... Classic (Vol 1)
Thu ... Cardio (FB) + Abs (5DA)
Fri ... Split Weights/Lower (LBSp) + Abs (M5DA)
Sat ... Cardio (CC1) + Abs (5DA)
Sun ... rest

** Week 6 **
Mon ... TB Weights (B&B) + Abs (M5DA)
Tue ... Hare (Hare) + Abs (5DA)
Wed ... Cardio (NSTA) + Floor Hip Thigh (LBS) + Abs (M5DA)
Thu ... Hare (Hare) + Abs (5DA)
Fri ... TB Weights (TT2) + Abs (M5DA)
Sat ... Cardio (CC2) + Abs (5DA)
Sun ... rest

** Week 7 **
Mon ... Split Weights/Upper (UB) + Floor Hip Thigh (SBHT) + Abs (5DA)
Tue ... Classic (Vol 5)
Wed ... rest
Thu ... Classic (Vol 2)
Fri ... Split Weights/Lower (LBSp) + Abs (M5DA)
Sat ... Cardio (FB) + Floor Hip Thigh (LBS) + Abs (5DA)
Sun ... rest

** Week 8 **
Mon ... Tortoise (FC) + Abs (M5DA)
Tue ... Classic (Vol 4) + Abs (5DA)
Wed ... Hare (Hare) + Abs (M5DA)
Thu ... Cardio (CC1) + Split Weights/Lower (LBSp) + Abs (5DA)
Fri ... Tortoise (MBS) + Abs (M5DA)
Sat ... Cardio (TAM) + Abs (5DA)
Sun ... rest

-----------------------------------------
Overview of Weeks 9-12
Training Level:
- Advanced
Fitness Goals
- Measure chest, waist, hips and thighs at the beginning of the month.
- Record further changes. Use these improvements to increase motivation for the final month.
- Review your food diary, and don't cheat.
Weekly Workout Duration:
- Approximately 7 hours per week.
Workout Plan for the Month:
- Maintain second short workout sessions.
- Maintain foundation of Aerobic Weight Training & Total-Body Weights.
- Increase Split Weights.
- Decrease Floor Hip Thigh & Ab workouts.
- Continue to increase Cardio sessions.
Daily Nutritional Goals:
- Eliminate packaged and refined carbohydrates such as breads, muffins, etc.
- Add fresh carbohydrates in whole grain breads, rice or potatoes and a source of friendly bacteria for intestinal health (yogurt or buttermilk).
Program Analysis:
- 6 Classics
- 3 Slow & Heavy (Tortoises)
- 2 Fast & Light (Hares)
- 3 Total Body Weights
- 6 Split Weights
- 2 Floor Hip Thigh
- 11 Cardio
- 15 Ab Workouts

** Week 9 **
Mon ... Classic (Vol 5) + Abs (5DA)
Tue ... Split Weights/Upper (UB) + Cardio (CC1) + Abs (M5DA)
Wed ... Classic (Vol 3)
Thu ... Split Weights/Lower (SL) + Abs (5DA)
Fri ... Split Weights/Upper (UB) + Cardio (TCM) + Abs (M5DA)
Sat ... Classic (Vol 6)
Sun ... rest

** Week 10 **
Mon ... TB Weights (TT2) + Abs (M5DA)
Tue ... Cardio (TAM) + Floor Hip Thigh (LBS) + Abs (5DA)
Wed ... TB Weights (TT) + Cardio (TCM) + Abs (M5DA)
Thu ... Cardio (CC1) + Floor Hip Thigh (SBHT) + Abs (5DA)
Fri ... TB Weights (B&B) + Abs (M5DA)
Sat ... Cardio (CC2) + Abs (5DA)
Sun ... rest

** Week 11 **
Mon ... Cardio (TAM) + Tortoise (BBB) + Abs (5DA)
Tue ... Split Weights/Upper (UB) + Cardio (FB) + Abs (M5DA)
Wed ... rest
Thu ... Split Weights/Lower (SL) + Cardio (CC1) + Abs (5DA)
Fri ... Split Weights/Upper (UB) + Cardio (CC2) + Abs (M5DA)
Sat ... Classic (Vol 6)
Sun ... rest

** Week 12 **
Mon ... Hare (Hare)
Tue ... Tortoise (FS)
Wed ... Classic (Vol 2)
Thu ... Tortoise (FC)
Fri ... Hare (Hare)
Sat ... Classic (Vol 4) + Abs (5DA)
Sun ... rest

--Elaine P.
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