08-20-17, 04:37 PM | |
Join Date: Jan 2009
Location: So. California
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CINDY I'm not a typical grandma! Body by Cathe, Chalene and Dr. Niccole -Me A woman is like a tea bag. You never know how strong she is until she gets into hot water -Eleanor Roosevelt Well-behaved women seldom make history -Laurel Thatcher Ulrich Women are Angels And when someone breaks our wings, we simply continue to fly....on a broomstick...we are flexible like that -White Witch Gotta love Maxine: http://forum.videofitness.com/pictur...&pictureid=230 |
08-20-17, 04:58 PM | |
VF Supporter
Join Date: Jan 2011
Location: Texas Panhandle
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Attached is Cathe's suggested rotation. I'd like to do this one again but sub out the cardio.
........... Hi Everyone! I hope you enjoyed getting familiar with the new 4 Day Split workouts. The following rotation will help you get excellent results with them. You can expect to develop nice lean muscle mass, muscular strength, muscle contour, as well as burn body fat, calories, and of course, condition your heart. If you are a cardio lover, feel free to add in your choice of cardio on an off day, but it is not necessary. Especially if you are eating clean :7. Also, I have added an occasional Yoga/Pilates/Total Body Stretch day (any workout of your choice in any length or style). These type of workouts are a nice compliment to heavy training. They lengthen muscle fibers, aid in DOMS recovery, and support one of the major components of physical fitness: flexibility. WEEK ONE: Mon: High Intensity Step/Chest & Back Tue: Kickbox/Legs & Core Wed: Yoga/Pilates/Stretch of choice Thurs: Low Intensity Step/Shoulders Calves & Core Fri: Boot Camp/Bi & Tri Sat: off or optional cardio of choice Sun: OFF WEEK TWO: Mon: High Intensity Step/Chest & Back Tue: off Wed: Kickbox/Legs & Core Thurs: off or yoga/pilates/stretch Fri: Low Intensity Step/Shoulders & Calves Core Sat: off Sun: Boot Camp Bi & Tri WEEK THREE: Mon: OFF Tues: High Intensity Step/Chest & Back Wed: Kickbox/Legs & Core Thurs: Low Intensity Step/Shoulders & Calves Core Fri: Boot Camp Bi & Tri Sat: Yoga/Pilates of choice Sun: OFF WEEK FOUR: Mon: Slow and Heavy Legs Tues: off Wed: High Intensity Step/Chest & Back Thurs: Kickbox/Legs & Core Fri: OFF Sat: Low Intensity Step/Shoulders & Calves Core Sun: Boot Camp Bi & Tri ~Beth |
08-20-17, 05:17 PM | |
Join Date: Feb 2007
Location: New Jersey
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Thanks! This makes it about an hour a day, but the off days make up for it. I would definitely do yoga on one of those days, possibly both.
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"You humans have the potential to be the most wonderful beings there are - if you can get past all these enormous stupid spots you seem to have in your hearts. It's not your fault. You just don't know how to work your hearts right yet. That's why there are dogs." - Jim Butcher, Zoo Day |
08-20-17, 07:13 PM | |
Join Date: Jan 2003
Location: Western North Carolina
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I did my rotation for 4 weeks.
Each week, i did each 4DS workout, then whatever other workout I wanted to on day 5 (which for me were Cathe low impact HIIT or Kari Anderson Hi/lo or step workouts). I had one rest day and one day of yoga. A couple of times, I subbed in other 30 minutes cardios before the weight work just to shake things up. It looked a lot the first week of Cathe's rotation. |
08-21-17, 09:11 AM | ||
Join Date: May 2006
Location: Tennessee
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Quote:
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cathe 4 day split, cathe 4ds, cathe 4ds rotation |
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