What are our favorite progressive programs?

PrairieGem · 09-03-13, 06:28 PM

I'm finishing up my first run through of Firm Express in a couple of years, and that and Paideiamom's recent thread about Kathy Kaehler have reminded me how much I love programs/systems/rotations that are progressive--that have steady, built-in increases in difficulty as you go along. I have gotten great results whenever I do a program like this, as opposed to a rotation where the workouts are the same, but you're supposed to combine them in different ways or increase your weights/reps on your own.

The Kathy Kaehler plan is in her OOP book, Real World Fitness, and is an eight-week cardio (she suggests walking) and strength plan where you add time, reps, and new exercises every week. For example, the first week you do 1-3 pushups, and by the end of week 8, you're doing 30 (plus sets of squats, tricep dips, crunches, etc). She recommends working out 5-6 days a week. The exercises are simple and basic and totally beginner friendly, but adaptable for more advanced exercisers. The book also includes a "Where to go from here?" section, as well as chapters on moves that target different body parts.

Firm Express has 12 videos that combine cardio, strength, and HIIT, and are intended to be done in a prescribed order. Each one sneakily increases the intensity, and it's easy to increase your weights each week as you go along. I like using the system as designed, but I know other FX fans on VF like to combine or mix and match them.

I think Jillian Michaels Body Revolution is also progressive, isn't it? Someone in a previous thread mentioned increasing difficulty every 2 weeks or so.

Any others? Let's get a list going!

deineira · 09-03-13, 06:45 PM

For weight lifting, I would include STS and I think it is one of the gold standards for this type of training with weights.

I don't know if I have done many examples of this with cardio. The closest I've experienced is Insanity, which has two stages. But you shift from one stage to stage two after four weeks, so it's not really progressive on a weekly or ongoing basis.

zraipel · 09-03-13, 08:11 PM

MetRx-180 is a great progressive program

bee1forfitness · 09-03-13, 10:31 PM

RKS, DeltaFit, and Skogg

princess76 · 09-03-13, 10:55 PM

Quote:

Originally Posted by PrairieGem

I'm finishing up my first run through of Firm Express in a couple of years, and that and Paideiamom's recent thread about Kathy Kaehler have reminded me how much I love programs/systems/rotations that are progressive--that have steady, built-in increases in difficulty as you go along. I have gotten great results whenever I do a program like this, as opposed to a rotation where the workouts are the same, but you're supposed to combine them in different ways or increase your weights/reps on your own.

The Kathy Kaehler plan is in her OOP book, Real World Fitness, and is an eight-week cardio (she suggests walking) and strength plan where you add time, reps, and new exercises every week. For example, the first week you do 1-3 pushups, and by the end of week 8, you're doing 30 (plus sets of squats, tricep dips, crunches, etc). She recommends working out 5-6 days a week. The exercises are simple and basic and totally beginner friendly, but adaptable for more advanced exercisers. The book also includes a "Where to go from here?" section, as well as chapters on moves that target different body parts.

Firm Express has 12 videos that combine cardio, strength, and HIIT, and are intended to be done in a prescribed order. Each one sneakily increases the intensity, and it's easy to increase your weights each week as you go along. I like using the system as designed, but I know other FX fans on VF like to combine or mix and match them.

I think Jillian Michaels Body Revolution is also progressive, isn't it? Someone in a previous thread mentioned increasing difficulty every 2 weeks or so.

Any others? Let's get a list going!

Chalean Extreme

BunnyHop · 09-04-13, 09:19 AM

The old Royal Canadian Air Force Exercise program (XBX for women, 5BX for me) is progressive, but the prices I've seen for used copies of the older ones are truly obscene. If you look into it, find a modern reprint for an affordable copy.

(I've no idea how the program compares to modern stuff, if the moves are safe, etc. My dad had several copies, so I remember it from my childhood. Did the exercises for a while as a kid, but didn't stick with it.)

gilberteswann · 09-04-13, 09:25 AM

OMG my parents did the Royal Canadian Airforce exercises in the early 60s!! I haven't thought about it in years.

hdw · 09-04-13, 10:20 AM

Definitely JMBR.

Drop 2 Sizes.

Sue B · 09-04-13, 10:32 AM

Supreme 90
the NROL books
Core Performance Essentials

Julia · 09-07-13, 09:45 AM

Skoggs. also TA Perfect Design.. (3 levels) if you don't mind some strange in-between phases.. The results I had where fantastic.

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

09-03-13, 06:28 PM
PrairieGem Join Date: Jan 2013	What are our favorite progressive programs? I'm finishing up my first run through of Firm Express in a couple of years, and that and Paideiamom's recent thread about Kathy Kaehler have reminded me how much I love programs/systems/rotations that are progressive--that have steady, built-in increases in difficulty as you go along. I have gotten great results whenever I do a program like this, as opposed to a rotation where the workouts are the same, but you're supposed to combine them in different ways or increase your weights/reps on your own. The Kathy Kaehler plan is in her OOP book, Real World Fitness, and is an eight-week cardio (she suggests walking) and strength plan where you add time, reps, and new exercises every week. For example, the first week you do 1-3 pushups, and by the end of week 8, you're doing 30 (plus sets of squats, tricep dips, crunches, etc). She recommends working out 5-6 days a week. The exercises are simple and basic and totally beginner friendly, but adaptable for more advanced exercisers. The book also includes a "Where to go from here?" section, as well as chapters on moves that target different body parts. Firm Express has 12 videos that combine cardio, strength, and HIIT, and are intended to be done in a prescribed order. Each one sneakily increases the intensity, and it's easy to increase your weights each week as you go along. I like using the system as designed, but I know other FX fans on VF like to combine or mix and match them. I think Jillian Michaels Body Revolution is also progressive, isn't it? Someone in a previous thread mentioned increasing difficulty every 2 weeks or so. Any others? Let's get a list going! __________________ ~Gem *Dux femina facti*

09-03-13, 06:45 PM
deineira Join Date: Jan 2013	For weight lifting, I would include STS and I think it is one of the gold standards for this type of training with weights. I don't know if I have done many examples of this with cardio. The closest I've experienced is Insanity, which has two stages. But you shift from one stage to stage two after four weeks, so it's not really progressive on a weekly or ongoing basis.

09-03-13, 08:11 PM
zraipel VF Supporter Join Date: Sep 2011 Location: Raleigh, NC	MetRx-180 is a great progressive program __________________ Stephanie

09-03-13, 10:31 PM
bee1forfitness Join Date: Apr 2009 Location: San Francisco Bay Area	RKS, DeltaFit, and Skogg

09-04-13, 09:19 AM
BunnyHop Join Date: Nov 2008	The old Royal Canadian Air Force Exercise program (XBX for women, 5BX for me) is progressive, but the prices I've seen for used copies of the older ones are truly obscene. If you look into it, find a modern reprint for an affordable copy. (I've no idea how the program compares to modern stuff, if the moves are safe, etc. My dad had several copies, so I remember it from my childhood. Did the exercises for a while as a kid, but didn't stick with it.)

09-04-13, 09:25 AM
gilberteswann Join Date: Jul 2012 Location: near San Francisco	OMG my parents did the Royal Canadian Airforce exercises in the early 60s!! I haven't thought about it in years.

09-04-13, 10:20 AM
hdw VF Supporter Join Date: Dec 2001	Definitely JMBR. Drop 2 Sizes.

09-04-13, 10:32 AM
Sue B VF Supporter Join Date: Nov 2001 Location: Maryland	Supreme 90 the NROL books Core Performance Essentials __________________ Move your body often, sometimes hard. Every bit counts. Drop Two Sizes, Fit Body Blueprint, STRONG Eat. Lift. Thrive. and Revamp grad DISCLOSURE: I have a professional relationship with a seller or producer of fitness videos or products. For details, please see my profile.

09-07-13, 09:45 AM
Julia Join Date: Oct 2011 Location: NYC	Skoggs. also TA Perfect Design.. (3 levels) if you don't mind some strange in-between phases.. The results I had where fantastic.