Share Your Favorite Thigh/Glute Rotation
 

I want to concentrate my efforts a bit more on my lower body for the next 3 months. I'm short with thick thighs that could use some muscle firming (not really hypertrophy) and some flab reduction (which I know is mostly diet).

Please share your favorite dvd only rotation that will help me achieve my goals. Thanks!!

Well the standing outer thigh work in Callanetics Evolution actually slimmed my quads so much it was not to my liking, so I avoided those exercises (in favor of the pretzel exercise instead.) If you aren't giing to do the whole dvd, you should probably do the legs section too, to get full coverage.

T-tapp is very slimming to the thighs on me and the Chair workout targeted my inner thigh like nothing I have ever done before.

Hands down, 2lazy4gym's Sts/glute focused rotation: https://2lazy4gym.com/2015/12/05/sts...used-rotation/
I completed it as written and went on for another 7 months based on her original format.

A few of the changes I made after the initial 3 months;
I can't stand Ultimatum so I sub similar workouts. This meant minimal dread factor and, allowed me to continue to buy new metabolic workouts (because, let's face it....I can't stop) and incorporate it without losing the foundation.
Continuing sts indefinitely wasn't appealing to me so, for some months I sub other split workouts following the same split patter Jen used
I have more recently replaced 2 of the 3 split days with total body days and filled the remaining time with more metabolic workouts. I did this to maintain the strength I built while switching my focus from gaining muscle to fat loss without losing the lower body focus, strength or, the overall pattern of the rotation. Also, because I can hit everything 2x per week in 2 days instead of 3, I was able to drop the sat workout when needed (or switch them to cardio/met). In my case, this was necessary over the summer when we spend every weekend out of state on our boat as a family, when I could add a w/o in on a sat, I made sure it was one that was low equipment as I don't have a weight room available!
In retrospect, Jen talked about adding more barre etc to the rotation. I purchased some barre workouts and took those to the boat for Saturdays allowing me to squeeze them in when I had time and I feel this has helped incorporate even more benefits into the original rotation as Jen suspected would be beneficial.

Ftr, I am a meso hourglass/pear. I build muscle easily and look very bulky with a layer of fat over serious muscle (all 6 of my kids tell me I'm intimidating even though 4 boys are 6'+ and I'm 5' 2") the meso 1 cycle and incorporating more metabolic workouts has helped combat this. My lower body has always been my problem area and while I've accomplished my building goals since Nov '18 with this setup, I'm still working on the layer of fat on my lower body that I would like to shed to show it off. My upper body is cut and defined. I definitely bulked during meso 3 and heavy lifting so I am aware of this during those weeks and that is also why I added more metabolic w/os

Hedgehog, sounds like we have similar body types. That rotation seems intense! I did read her comment section and how she thought it was possibly over training in retrospect and that she'd add more barre and floor work next time. I printed it out and will look it over when I have more time. I have alot of the workouts already so that helps. I have done STS before and really bulked up with Meso 3 and did not care for the body aesthetic it gave me so I already know I won't do M3. Not sure what I'll sub since I haven't really studied it yet, but I have had success with metabolic workouts in the past for fat loss and changing body composition, but not strength per se. I've got something to keep me busy! Thanks!

Omega, I have heard alot about T-Tapp over the years but have never tried the workouts. They always seemed pricey but I haven't looked into them for awhile so will give them another look. Thanks!

Yes, that is definitely a risk. On average I believe the original rotation as written equals about 90min total per day. Replacing the strength 60min with 30-45 min splits and proportionally reducing the cardio/met as well would be fairly easy to do.

I looked over the rotation and from what I can see the general pattern is

S--Yoga/Stretching

M--Upper body split + HiiT cardio

T--Lower body + Hip Thrusts + Abs

W--Metabolic + lower body add on + abs and sometimes + cardio

TH--Upper body split + lower body add on

F--Tabata/Interval cardio/Metabolic + Abs

S--Lower body + shorter total upper body

The 3rd month is a tad different. I have only about 45-60 minutes tops, some days only 30-40 min to workout. I did start adding up the time and the Doubles day are way too time intensive for me and working out twice a day is not an option.

I'll play around with shorter premixes, some Linda Wooldridge or Ballet Beautiful in place of some barre etc and see what I can come up with. I'm going to start this after I finish P90X3 so I still have a few weeks.

This is a 'problem' I've never experienced in my life but for sure I'm looking at that DVD now. :D
Another one to consider, thanks!

Yes, I am checking out Callanetics Evolution as well! Is there a particular T-Tapp dvd that is best to get?

T-tapp has several starter systems based on your starting point: Basic Workout Plus, Total Workout (the first 1 minutes of this is BWO+), More, Senior Fit. More has the Chair workout like. If this is something you are interested in, you could consider getting More 2 (under Variety Workouts) if you feel like More 1 might be too easy. (I like the sequence of the Chair workout on More 2 better than More 1).

The price is definitely a drag. If you wanted to wait until November, they usually do a nice sale for Cybermonday. There is a contest on the main page where if you win, you get 50% off a single dvd, but you may have to keep trying until you win.

I have a tendancy toward overdeveloped quads (especially the outer quad) but the original Callanetics gave me really great legs. This workout also targeted my inner thighs and shrank my quads, but gave me a really nice curve on my outer quads, which is what gets killed off by the standing outer thigh exercise from the Callanetics Evo workout.

Not a strict rotation but my best legs came after a long period of barre workouts several days a week with meticulous attention to form, with Dream Body and Tonique mixed in. I also had my eating habits really great during that time so my weight was down.

My legs look pretty good now and I've been doing a barre/Barlates with classic Firm workouts going very light on the weights in the Firm workouts, and occasional Dream Body. Working on my eating habits and doing good, but I'm not yet as lean as I was during the original rotation I mentioned.

Over the last few years I definitely discovered that my legs are more shapely doing high rep/light or no weight work over heavy lifting.

So yesterday I pulled out Callanetics Evolution and did just the legs and the hips & behind sections. This morning, I can feel every muscle from my knees to my sacrum.

I also realized I hadn't done this workout in 6 years—since I moved when I retired. It used to be a staple of mine. I think it might return to my list of regular workouts.

And Beyond, I ignored all her instructions for the pelvic floor. I remembered your story and remembered hearing Sandra Hannah writing something on her forum about wishing she could go back and edit that stuff out of CE.

Callanetics slimmed my lower half like nobody’s business and FAST!

The 30 day challange w Lacy is like shrink wrap, I actually cut down on some of the lower body moves to every other day so my upper would catch up.

Your thighs will slim down fast, you get that nice “pulled” look to, it’s a very different type of muscle training.

Julia, those results sound amazing. How long did it take to see results? Did you do anything else to supplement Lacy's workouts and what is your body type? Thanks!

Which Callanetics DVD do you recommend? Thanks!

I was doing Laci Condi 30 day challenge. I started seeing visible results in the middle 2nd week, 2nd phase. I was taking off only 1 Day a week every week. My inner thighs got so small I could fit into pants without the seams splitting down the sides. The results sneak up on you. It’s my go to shrink workout but you need to do it everyday consecutively to get the results. This last time around I was doing heavyish weights for my LB and I can’t remember if I was doing resistance bands or light weights for my upper, I tend to go between the two. I hope this helps. I’m now an hourglass ⏳ , former apple 🍎 . I changed my body type thru working out strategically.

Where do you find this challenge??? I googled it and came up with nothing?

It's a dvd itself: "30 Days to a more beautiful body". https://www.totalfitnessdvds.com/Cal...iful-p/748.htm

I came back to link but Bee beat me to it. Thanks Bee :sun:

I'm away for a few more days but am for sure doing the 30 Day Countdown when I get back, and pulling out all my other Callanetics as well. Thanks everyone!

Would doing any Callanetics workout daily work just as well as the 30 day workouts? I have Callanetics Express and Callanetics Extreme as well as the 30 day dvd. I just got them all in the mail :)

I wish I could give you an answer but I don’t have those workouts, maybe someone else who has worked with them could fill you in. Also, I want to add I avoided the planks and pushups in level 3 on the 30 day challenge because those kinds of movements tend to stress my body (cortisol) and bulk me. I get the best effects from “pulsing” the muscles repetitively, I’m not sure if “extreme” Callanetics would have the same effect if it’s super athletic, but I haven’t worked with it.

I recall Callan writing that her workout was meant to be done something like twice a week.

ETA - Ok can't recall exactly, maybe it was meant to be done more often in the beginning, then 2x a week..?

She suggests everyday and even made a video suggesting 2x per day (hence am and pm Callanetics). From personal experience w Callan and other forms I would say 3x per week minimum but the drastic changes come with 5x per week minimum.

Thanks for clearing that up Julia!

welcome!

I went back just to double check what I remember to be true but I can’t seem to find the original interview, I did find someone else discussing Callanetics referencing 1x per week as well but it was not pinkney. In one of her videos she mentioned she did the exercises everyday and suggested frequent use.

I was thinking of getting Evolution... please, what are these pelvic floor instructions that Sandra regrets including and that I should ignore? :confused:

Ignore her advice to tighten the pelvic floor. If there's more, Beyond will probably chime in.

Thanks for your insight!