08-04-19, 07:01 AM | |
Join Date: Apr 2006
Location: New Hampshire
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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 |
08-04-19, 01:15 PM | |
Join Date: Feb 2002
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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. |
08-05-19, 02:11 PM | |||
VF Supporter
Join Date: Jun 2004
Location: A helluva town
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Quote:
Quote:
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~ Gina ~ "Remain cheerful, for nothing destructive can pierce through the solid wall of cheerfulness." ~Sri Chinmoy "We are so fortunate that we get to exercise!" ~Erin O'Brien |
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08-06-19, 11:09 PM | |
VF Supporter
Join Date: Dec 2006
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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. |
08-06-19, 11:31 PM | |
VF Supporter
Join Date: Dec 2006
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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.
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Tags |
glute rotation, inner thighs, lower body rotation |
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