GymRatt's - Quick Fix Metabolism Booster Rotation (all 'add ons', moderate intensity)

[GymRatt]

- This is a 2x per day 'rotation' for those who just can't muster up the energy to do a 60 minute video. It consists of 'add ons', so that you can just customize your workout to your time needs and goals. If you're like me, sometimes you end up doing NOTHING, because you don't feel like doing a long video, but now there are no excuses

- For this rotation, just set your MINIMUM goal for each day. Mine is 10 minutes in the morning and 10 minutes in the evening. The good thing about short workouts, is that you will frequently find yourself doing more (CLICK HERE to see what I mean!). I've been known to do 20/20min, 15/10min, even 30/30min.

- Decide how much cardio, strength, and stretching you want to 'log' for the week (or each day), and just mix and match to your heart's content.

- I've been doing this for several days now, and already the scale is starting to move, and working out has become fun again! (I'm surprised to see any results with only moderate intensity workouts...in the past I thought it was 'cathe' or nothing...)(Perhaps it's the 2x per day which is boosting my metabolism?)

Anyway...

- Below is the list of workouts that I'm rotating (nothing that involves any fanny lifter/high step, or too many equipment changes.) I added a couple of 30 minute workouts that have minimal equipment. Please feel free to post any workouts that you think would fit, too!

- Enjoy

Cardio:
(10min) QF: Cardio Kick (1 Lower Focus, 2 Upper Focus, 3 Core Focus, 4 Blaster)
(10min) QF: Cardio Hip Hop (1 Inner Dancer, 2 Rhythm Challenge, 3 Low&Funky, 4 HipHopGroove)
(10min) Taebo: Get Ripped Adv 2 -Chapter 4 (lunge w/ kicks, waist, punch combos, plie squats)
(10min) Kathy Smith: The Step Workout (1 Beg, 2 Int, 3 Adv)
(10min) Kathy Smith: Fat Burning Breakthruough(step) (Wave 1, Wave 2)
(10min) Kathy Smith: Great Buns & Thighs Step - Segment #2
(15min) Kathy Smith: Great Buns & Thighs Step - Segment #1
(15min) Kathy Smith: Rules of Fat Burning - (Jump Rope Intervals, Kick Boxing)
(15min) The Method: Cardio Boot Camp - Segments 1, 2, or 3
(15min) Taebo: Get Ripped Adv 1 -Chapter 2 (punches, knee ups, no kicks)
(15min) Taebo: Get Ripped Adv 1 -Chapter 4 (leg emphasis, front/back kicks, standing leg work, punch/kick combos)
(20min) Taebo: Get Ripped Adv 1 -Chapter 3 (cardio intense, punch combos, kicks, standing abs)
(20min) Taebo: Get Ripped Adv 2 -Chapter 2 (standing abs, punch combos, speed drills)
(20min) Taebo: Get Ripped Adv 2 -Chapter 3 (side/front kicks, standing abs, punch/kick combos)
(20min) Kathy Smith: Moving Through Menopause (cardio)
(20min) Karen Voight: Burn & Firm (cardio only)
(20min) Karen Voight: Half & Half (cardio)
(25min) Rob Forcelli: Fastlane to Fitness #1 (8 rounds of: Punch combo, Squat Combo, JumpRope, Push ups)
(25min) Kathy Smith: Peak Fat Burning (interval cardio w/ lower body strength)
(30min) Minna Lessig: Fat Eliminator (cardio & leg strength intervals - good chapters & can be made shorter length)
(30min) Tamilee Webb: Tighter Assets Cardio Blast
(35min) Shape Your Abs: Cardio & Weight Intervals
(35min) Elite Forces: Cardio Kickbox (ending bef. cooldown. has GREAT stretch)

Strength:
(10min) QF: Total Mix - (AbsFlex/AbsCrunch/AbsBurn, Legs&Arms/LegBlaster/ArmToner, BunToner/BunFirmer/BunShaper)
(10min) QF: Stability Ball - (1 Upper Body, 2 Lower Body, 3 Abs)
(10min) Tamilee Webb: Weight Loss (leg segments only)
(10min) Kathy Smith: Lower Body Firming 1-2
(10min) Bellydance for Weight Loss: Five 10min Quickies (1 Abs, 2 Arms/ Back/Chest, 3 Dancer's Legs/Butt, 4 Waist Sculpting)
(10min) Kathy Smith: Great Buns & Thighs Step (floor work)
(10min) Shape Your Abs Bonus Workout (total body)
(10min) 15-Minute Workouts for Dummies (1 Abs, 2 Upper, 3 Butt, 4 Legs - no warm/cool)
(10min) Karen Voight: Core Essentials (abs)
(10min) Karen Voight: Strong & Streamlined (Abs&Back)
(15min) Karen Voight: Strong & Streamlined (Upper&Lower)
(15min) Breakthru: Pilates Sculpt (Total Body Standing - wkt1 PLUS wkt2)
(15min) Breakthru: Pilates Sculpt (Weights Floor - wkt1 PLUS wkt2)
(15min) Minna Lessig: Fat Eliminator (Bonus Total Body Blast)
(15min) Tamilee Webb: IWTB - (2x abs, 2x arms, 2x buns/legs)
(15min) Gilad: Quick Fix - (1 legs, 2 abs, 3 chest/back, 4 arms)
(20min) Cathe: Pyramid Upper (up premix, no warm up)
(20min) Cathe: Pyramid Lower (up premix, no warm up)
(20min) Cathe: Step, Jump & Pump - Total Body Weights Add-on
(20min) Kathy Smith: Moving Through Menopause - Total Body Weights
(20min) Kathy Smith: LWTLW1 - (1 upper, 2 lower) (from her 'Rules of Fat Burning')
(20min) Karen Voight: Core Essentials (standing & floor legs, torso)
(20min) Karen Voight: Half & Half - (total body)
(25min) Elite Forces: Combo Workouts (total body - ending before Abs)
(30min) Minna Lessig: Emergency Workout - (total body)
(30min) Tamilee Webb: Tighter Assets WeightLoss - (total body)

Pilates:
(5min) Shape Your Abs (1 Traditional abs, 2 Pilates, 3 Pilates, 4 Pilates)
(10min) Liz Gillies: Progressive Pilates 4 10min wkts (1 Abs, 2 Legs, 3 Butt, 4 Arms, 5 Total Body)
(10min) QF: Pilates Abs (1 abs/back, 2 Core, 3 Trad. Pilates)
(10min) QF: Total Mix Pilates (1 Abs, 2 Lower Body, 3 Total Body, 4 Challenge)
(12min) Shape Your Butt, Hips, Thighs (#1 Ballet, #2 Floor/Pilates)
(10min) Stephanie Herman: Dance w/ Me (Pilates chest/back section starts at 38:00)
(15min) Stephanie Herman: Dance w/ Me (Pilates ab/core section starts at 10:00)
(15min) Stephanie Herman: Dance w/ Me (Pilates leg section starts at 25:00)
(15min) Method: Pilates Target Specifics w/ Jennifer Kries (1 Abs, 2 Arms, 3 Thighs, 4 Legs)
(15min) Method: Pilates Target Specifics Plus w/ Elizabeth Young (1 legs, 2 arms, 3 butt, 4 abs)
(15min) Crunch: Fat Burning Pilates Mat Section (total body)
(20min) Crunch: Fat Burning Pilates Standing Section

Yoga/Stretching:
(8 min) Yoga for Natural Remedies Healing (1 Sun Sal, 2 Restorative, 3 Back Stretch, 4 Twists, 5 Relax)
(10min) QF: Power Yoga (1 Endurance, 2 Stability, 3 Strength)
(10min) QF: Total Mix Yoga (1 Energy, 2 Strength, 3 Flex, 4 Challenge)
(10min) Stephanie Herman: Dance w/ Me (1st 10min of Body Flow - total body)
(10min) Kari Anderson: Angles, Lines, Curves II (Standing & Balance premix)
(10min) Tamilee Webb: Total Body Stretch for Beginners (1 Standing, 2 Chair, 3 Floor)
(10min) Bellydance for Weight Loss: Five 10min Quickies (#5 Flexiblity)
(10min) P90x: xStretch (Midsection Balistic Stretching - spine, waist, etc)
(15min) P90x: xStretch (Lower Body Static Stretching)
(15min) Karen Voight: Strong & Streamlined (Relaxation Yoga - stretching emphasis)
(20min) Karen Voight: Sleek Physique (Yoga Stretch)
(20min) The Method w/ Jennifer Kries: Precision Yoga (1 Strength, 2 Flexibilty, 3 Serenity)
(30min) Minna Lessig: Strength & Grace (S&G sections only. Could be 20min skipping the warmup)

Lotte Berk/Bar Method
*warning, there is a 2min intro that can't be skipped on these dvd's*
(10min) Lotte Berk: Basic Essentials Blast (abs and buns)
(15min) Bar Method: Designer Sculpting (Legs Sculpting)
(15min) Bar Method: Designer Sculpting (Arms PLUS Abs Sculpting)

[GymRatt]

Additional videos with 10 minute segments:

10 Minute Solution - Michelle (can't remember her last name)
Just Move to Lose - Chris Freytag
Progressive Pilates - (Can't remember the instructor - Liz Gillies, perhaps)
QF: Pilates Abs - Kelli Roberts

[*pet*art*girl*]

I gotta hand it to you - - this is a brilliant idea. I often DO add-ons, but I have never thought to create an entire mix and match rotation out of only add ons, complete with time-setting rules. (Of course I'm not a big rotation person - but I try and try again ) THANKS for sharing your great idea.

[GymRatt]

Originally Posted by kathy weller

I gotta hand it to you - - this is a brilliant idea.

Awww, shucks... I'm glad you like it!

Gotta say, it's made all the difference in my workouts... I'm enjoying them again, and getting lots of variety each day. As long as I get a few interval workouts in each week, I don't worry about the more moderate cardio the other days...

(Another thing...these short, intense lower body workouts are REALLY taking a toll on my rear end - it's had DOMS for the past 3 days!)

Here's hoping Quick Fix comes out with more videos!!

[GymRatt]

FYI...

More short cardio interval workouts...

(20 min) Rob Forcelli: Fastlane to Fitness #2
(6 rounds of: Punch combo, Weave combo, 1min JumpRope, Mountainclimbers)

(25 min) Rob Forcelli: Fastlane to Fitness #1
(8 rounds of: Punch combo, Squat Combo, 1min JumpRope, Push ups)

[GymRatt]

Just added:

(I know I said 'no step', but SJP is so much fun, and 'adjustable' in length...)
(30min) Cathe: Step, Jump & Pump - Step Only premix (good chapters & can be made shorter length)
(20min) Cathe: Step, Jump & Pump - Hi/Lo Add on (includes intervals or 'blasts')
(20min) Cathe: Step, Jump & Pump - Total Body Weights Add-on
*(30min) Minna Lessig: Fat Eliminator (cardio & leg strength intervals - good chapters & can be made shorter length)
++(15min) Minna Lessig: Fat Eliminator (Bonus Total Body Blast)

==========================================

*Fat Eliminator Breakdown
6 circuits consisting of 1 1/2 minutes of Strength followed by 2 1/2 minutes of cardio intervals. It's totally squatville, and chaptered so that you can do as many or few circuits as time permits...

Warm up
1) Squat combo - Plyo jumps/kickboxing
2) Reverse Lunges - Cardio
3) Wide Leg Plie Squat - Cardio
4) Push Ups/Rear Delt Pulses - Plyo Squat combo
5) Close Leg Plie Squat/Calf Raise - Boxing
6) One Leg Squat Combo - Knee ups
Cool down
Total = 30 min


++15 minute "Blast the Fat" Breakdown.
12 reps each side, and slow enough to go VERY heavy

Quick Warm up
1) On all fours - leg lift with small weight tucked behind knee
2) On side - knee touch to front of body followed by leg lift
3) Repeat 1 & 2 on other side
4) Two-arm row
5) Triceps Kick back
6) Biceps curl
7) Rear Delt Fly
8) Upper body stretch
9) Abs (crunches, reverse crunches, crunch combo, single leg pulls, side crunches)
Quick Stretch

[Marie1120]

Great and inspiring thread GR!

Here are some more I thought of:
Kathy Smith - Time Saver Cardio (2-20m)
Kathy Smith - Latin Rhythm (2-20m)
Tamilee - Rock Hard Assets and Movin to Motown (30m)
Gilad Quick Fit Cardio workouts (3-30m)
Tae Bo Basics (original, live, get ripped) - all about 30 m
Sharon Mann - The Works
Shape Abs - 30m plus 4-5m ab
Shape Buns, Hips, THighs - 30m plus 2-13m LB toning
BB Power Half Hour workouts
Leisa Hart's Gym in a Box
Hollywood Trainer Ultimate Cross Trainer 10m KB, Cardio sculpt, pilates, yoga
Donna Richardson - 3 Day Rotation (20m KB, Circuit Training, Dance)
Aeropump (just got this in trade and great!!!!)
Cathe CTX 10-10-10
Cathe CTX Kickbox (22m)
Many of Cathe's you could find either a shorter premix or just make a mini one yourself.

Pilates - many short ones (Winsor etc) plus Crunch Pick Your Spot Pilates (3-10m, I think)

I think alot of KV workouts on DVD have options to break workups into shorter sections.

Have many but not all so can't necessarily tell you how good they are but just thought I would pass on some more options/ideas for you. I may be trying this or a version myself. I would love to see the scale move - as long as it was down!!

Alot of new things coming out this Fall by Tamilee and Kathy Smith plus others that may also be shorter workouts. I heard the new Margaret Richards has 6 - 20m workouts. I need to find out more about this myself since I have about 45 minutes in the morning to workout.
Marie

[GymRatt]

This 'short' rotation is going to help me revive a lot of my videos produced by Natural Journeys!!! They always have "BONUS COMBOS"...and while I'll never bring myself to do a full 'Lotte Berk', 'Bar Method' video, I think I can make it through a 10 minute 'bonus'

So, check your dustbunny piles for Natural Journey DVD's! Here are a few with Bonus Basts (most are around 10 minutes):

Leisa Hart: Fit to the Core - Chisel
On the Ball Pilates
On the Ball Yoga
Bar Method: Designer Sculpting
Bar Method: Fat Free
Lotte Berk: Hip Hugger Abs
Lotte Berk: Muscle Eats Fat
Lotte Berk: Basic Essentials
Lotte Berk: High Round Assets
Romana's Pilates: Mat Challenge Workout
Romana's Pilates: Introduction to Pilates Matworkout
Romana's Pilates: Powerhouse Mat Workout
BellyDance :Fitness for Weight Loss (I think this 'bonus' might be a leg workout)


(will add more in a few...gotta check the DVD closet )

[GymRatt]

I pulled these numbers off of her website...not sure which include warm-ups and which don't. Will revise to EXCLUDE warm up times later...

Karen Voight: Lean, Legs & Butt
Butt & Thighs (18min)

Karen Voight: Firm Arms & Abs
Upper Body (18min) - good for those who like to lift SLOW and HEAVY!
Abs&Back (15min)

Karen Voight: Ultimate Circuit Training
BLT On A Ball (23min)
Just Cardio (29min)
Just Strength (32min)
Just Abs (12min)
Lower Body (26min)
Upper Body (22min)

Karen Voight: Great Weighted Workout
Upper Body (19min)
Abs (15min)

Karen Voight: Half&Half
Cardio (23min)
Upper&Lower (22min)
Abs&Back (15min)

[Kingsley]

Sharon Mann's The Works Dvds might fit into your rotation as well... There are 3 different dvds.

Here is a link to her website: http://www.burntrax.com/sharonmann/mall/main.asp

If you shop around there are much better prices available...I just like the info on her website.

Have fun!!