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Old 10-14-20, 02:57 PM  
fanofladyvols
 
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Join Date: May 2004
Location: Modify City, State of Fierce
Resurrected rotation: Generic Rotation Guidelines

This was actually posted in the FIRM forum by VFer DJ* but is applicable to all manner of workouts with specific goals in the titles of each "week."

(She did a fantastic job IMHO.)

So posting here for others to modify to suit yourself.

http://web.archive.org/web/200106240...ML/000041.html

Generic Rotation
The following rotation suggestions may be used in any combination to create your own personal rotation. These are only guideline suggestions, and should be modified per your personal preferences and capabilities.

For specific videos by category, see the Forum Jargon/Reference List thread on this board.

General Info:
1 -- Alternate between whatever weeks suit your goals and preferences, for as many weeks as you'd like.
2 -- Add rest days to the rotation weeks to allow for your personal time constraints and capabilities.
..example 1: Day 1, 2, rest, 3, 4, rest, rest
..example 2: Day 1, 2, 3, rest, 4, 5, rest
3 -- Include a minimum of one rest day per week.
..example 3: Day 1, 2, 3, 4, 5, 6, rest
4 -- Every 2 to 4 weeks, include at least one additional rest day. This is to avoid over-training. Further, always listen to your body. If you're becoming increasingly fatigued and no longer seeing results, it may be time for a rest week. Of course, if you always feel this way, you're probably over-training and need to reduce your regular workouts.
5 -- For the Rest and Relaxation Week, use no weights! Workouts should be kept somewhat short and light. Walking for cardio is one option, or anything that keeps you at the lower end of your target heart rate. No workouts for the whole week is acceptable, but try to at least do some stretching. This week should be done every 3-12 weeks (depending on your fitness level), and contain at least one more rest day than your regular week. Following a rest week, you will most likely come back to your regular workouts much stronger, since your muscles have had some extra recovery time.

Definitions:
1 -- Cardio ... Workout that primarily emphasizes cardiovascular endurance and fat-burning. May include light weights, or limited strength training. Includes Firm Cardio and Hare categories, or Classic category (but only with very light weights).
2 -- Weights ... Workout that primarily emphasizes muscle shaping. Use heaviest weights possible with good form, for maximum strength training. Since the same large muscle groups should not be worked on consecutive days, Weights workouts should not be done on consecutive days. Includes Firm Classic, Tortoise and Sculpt (a.k.a. Total Body Weights, or Full Dumbbell) categories.
3 -- Classic ... Workouts specifically from the Firm Classic category.
4 -- Tortoise ... Workouts specifically from the Firm Tortoise category.
5 -- Upper ... Weights workout that targets the upper body, with minimal/no lower body work. Since the same large muscle groups should not be worked on consecutive days, Upper body workouts should not be done on consecutive days with other Upper body or Weights workouts.
6 -- Lower ... Weights workout that targets the lower body, with minimal/no upper body work. This legwork includes standing moves, such as lunges, dips, squats and leg presses. Since the same large muscle groups should not be worked on consecutive days, Lower body workouts should not be done on consecutive days with other Lower body or Weights workouts.
7 -- Floorwork ... Lower body floorwork exercises which target inner thighs, outer thighs, hamstrings and glutes. Includes Firm Floor Hip Thigh category (LBS, SBHT). The goal is to do these exercises as often as standing legwork, in order to work the opposing muscle groups. This will ensure that the muscles supporting the knees are kept strong. If another video for the day includes a good amount of floorwork, additional floorwork is optional.
8 -- Abs ... Traditional abdominal workout (i.e. Firm's 5 Day Abs). If another video for the day includes Abs work, additional Abs workout is optional.
9 -- Warmup ... Warmup and stretch from any video.

*** Week A: General Mix ***
1 -- Weights + Floorwork + Abs
2 -- Cardio + Abs
3 -- Weights + Abs
4 -- Cardio + Floorwork + Abs
5 -- Weights + Abs
6 -- Cardio + Abs

*** Week B: General Mix, Beginner ***
1 -- Weights + Abs
2 -- Cardio + Abs
3 -- Floorwork + Abs
4 -- Cardio + Abs
5 -- Weights + Floorwork + Abs (one video that has it all!)
6 -- Cardio + Abs

*** Week C: General Mix, Upper ***
1 -- Upper + Floorwork + Abs
2 -- Cardio + Abs
3 -- Weights + Abs
4 -- Cardio + Floorwork + Abs
5 -- Weights + Abs
6 -- Cardio + Abs

*** Week D: General Mix, Lower ***
1 -- Lower + Floorwork + Abs
2 -- Cardio + Abs
3 -- Weights + Abs
4 -- Cardio + Floorwork + Abs
5 -- Weights + Abs
6 -- Cardio + Abs

*** Week E: General Mix, Upper & Lower Option 1 ***
1 -- Upper + Abs
2 -- Cardio + Floorwork + Abs
3 -- Weights + Abs
4 -- Cardio + Abs
5 -- Lower + Floorwork + Abs
6 -- Cardio + Abs

*** Week F: General Mix, Upper & Lower Option 2 ***
1 -- Upper + Cardio + Abs
2 -- Lower + Floorwork + Abs
3 -- Cardio + Abs
4 -- Lower + Cardio + Abs
5 -- Upper + Floorwork + Abs
6 -- Cardio + Abs

*** Week G: High Cardio, Option 1 ***
1 -- Classic (heavy weights)
2 -- Cardio + Abs
3 -- Classic (heavy weights)
4 -- Cardio + Abs
5 -- Classic (heavy weights)
6 -- Cardio + Abs

*** Week H: High Cardio, Option 2 ***
1 -- Cardio + Abs
2 -- Weights + Floorwork + Abs
3 -- Cardio + Abs
4 -- Cardio + Abs
5 -- Weights + Floorwork + Abs
6 -- Cardio + Abs

*** Week I: Heavy Sculpting ***
1 -- Tortoise + Abs
2 -- Classic (light weights)
3 -- Sculpt + Abs
4 -- Classic (light weights)
5 -- Tortoise + Abs
6 -- Classic (light weights)

*** Rest and Relaxation Week ***
1 -- Light Cardio + Abs
2 -- Warmup + Abs + Stretch
3 -- rest
4 -- Light Cardio + Abs
5 -- Warmup + Abs + Stretch
6 -- Light Cardio + Abs
__________________
Don't just work hard, work smart....Pat Head Summitt

Never give up on your body!-- Miranda Esmonde-White

Word/Guiding Principle for 2024: Embrace: embrace my faith, my family, my friends, myself, the process, the progress, the hard work, the strength program I choose, the recovery methods and rest I need, my life, the good times, and the memories of good people.
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Old 10-14-20, 03:01 PM  
fanofladyvols
 
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Join Date: May 2004
Location: Modify City, State of Fierce
Firm Forum Jargon

http://web.archive.org/web/200106141...ML/000040.html

----------------------------------------------------------
*** New Firm Category Descriptions ****(as of Nov 2000)
----------------------------------------------------------
1.*Cardio*... Workouts designed to build cardiovascular endurance and burn fat.
2.*Cardio+Sculpt*...Total body workouts containing weight training, interval training, cardio intervals, and floor work. This workout should be the core of your workout whether you are a beginner, intermediate or advanced exerciser.
3.*Sculpt*... Workouts designed for total muscle shaping. For maximum results, increase amount of weight as your form improves.
----------------------------------------------------------
*** Old Firm Category Descriptions ***
----------------------------------------------------------
1.*Cardio*... Workouts designed to build endurance and burn fat.
2.*Hare*... 75% Aerobic, 25% Weight - Fast & Light. Workouts include aerobic intervals and weight training, with primary emphasis on aerobic intervals.
3.*Classic*... 50% Aerobic, 50% Weight. Workouts consist of aerobic intervals and weight training with equal emphasis on each. They include intense body sculpting exercises that work at least two muscle groups at the same time.
4.*Tortoise*... 25% Aerobic, 75% Weight - Slow & Heavy. Consist of aerobic intervals and weight training, with primary emphasis on total body muscle sculpting.
5.*Total Body Weights*... (a.k.a. Full Dumbbell) Workouts designed for total muscle sculpting. For serious results, increase amount of weight as your form improves. Works both upper and lower body.
6.*Split Weights*... Same as Total Body Weights, but works only upper body, or only lower body.
7.*Floor Hip Thigh*... (a.k.a. Lower Body / Floorwork). Highly specific floor exercises which target inner thighs, outer thighs, hamstrings and glutes. Also include pelvic diaphragm contractions.
8.*Ab Workout*... Complete abdominal workouts for upper abs, lower abs, and obliques. They include pelvic diaphragm contractions.
9.*Stretch Workout*... Entire body, stress-reducing stretch routines lengthen muscles and increase flexibility. Stretching is the most neglected component of fitness.
10.*Audio Workout*... Workouts ideal for traveling or for workout variety. They provide a complete workout and can be used with or without weights.
----------------------------------------------------------
*** Videos by Category ***
----------------------------------------------------------
*** Cardio ***
----------------------------------------------------------
BA ... Ballroom Aerobics ... Firm Parts
CC1 ... Core Cardio 1 ... Blast Set
CC2 ... Core Cardio 2 ... Blast Set
CSM ... Cardio Step Mix ... Firm Parts
FB ... Fat Blaster ... Tri-Trainer
---> formerly: AC ... All Cardio
NSTA ... Not So Tough Aerobic Mix ... Firm Parts
---> formerly: Light Aerobic Mix
SC ... Super Cardio ... Super Shapers
TAM ... Tough Aerobic Mix ... Firm Parts
TCM ... Tough Cardio Mix ... Firm Parts
-------------------------------------------
*** Cardio+Sculpt ***
-------------------------------------------
Cardio+Sculpt, formerly Hare
BFB ... Basics Fat Burning ... Basics
CB ... Cardio Burn ... New Cardios
Hare ... The Hare ... Cross-Trainers
MC ... Maximum Cardio ... New Cardios
PC ... Power Cardio ... New Cardios
Cardio+Sculpt, formerly Classic
Vol 1 ... Body Sculpting Basics ... Classics
Vol 2 ... Low Impact Aerobics ... Classics
Vol 3 ... Aerobic Interval Training ... Classics
Vol 4 ... Time Crunch Workout ... Classics
Vol 5 ... Abs, Hips & Thighs Sculpting ... Classics
Vol 6 ... Complete Aerobic Weight Training (a.k.a. Boomers Workout) ... Classics
Cardio+Sculpt, formerly Tortoise
ABT ... Basics Abs, Buns & Thighs ... Basics
CS1 ... Cardio Split 1 ... Super Shapers
FC ... Firm Cardio ... Cross-Trainers
---> formerly: SH ... StrongHeart
FS ... Firm Strength ... Cross-Trainers
---> formerly: SB ... StrongBody
SwW ... Basics Sculpting with Weights ... Basics
TBSM ... Total Body Shaping Mix ... Firm Parts
Tort ... The Tortoise ... Cross-Trainers
Cardio+Sculpt, Upper Body
PPFB ... Prime Power - Fat Burning ... Prime Powers
Cardio+Sculpt, Lower Body
PPLB ... Prime Power - Lower Body Shaping ... Prime Powers
----------------------------------------------------------
*** Sculpt ***
----------------------------------------------------------
Sculpt, formerly Tortoise
BBB ... Better Body & Buns ... Tri-Trainers
---> formerly: BB ... Better Buns
MBS ... Maximum Body Shaping ... Tri-Trainers
---> formerly: AW ... All Weights
---> formerly: MBS ... Maximum Body Sculpting
Sculpt, formerly Total Body Weights, or Full Dumbbell
B&B; ... Bust & Butt ... Blast Set
BC ... Boot Camp 3-in-1 Mix ... Firm Parts
SS ... Super Sculpting ... Super Shapers
TT/TT1 ... Tough Tape ... Firm Parts
TT2 ... Tough Tape 2 ... Firm Parts
Sculpt, Upper Body
UB ... Upper Body ... Firm Parts
UBSp ... Upper Body Split ... Split Set
Sculpt, Lower Body
LBSp ... Lower Body Split ... Split Set
SL ... Standing Legs ... Firm Parts
Sculpt, Lower Body Floorwork
LBS ... Lower Body Sculpting ... Firm Parts
---> formerly: FL ... Floor Legs
SBHT ... Sculpted Buns, Hips & Thighs ... Firm Parts
---> formerly LDWO ... Lie Down and Workout
Sculpt, Abs
5DA ... 5 Day Abs ... Firm Parts
M5DA ... More 5 Day Abs ... Firm Parts
----------------------------------------------------------
*** Stretch ***
----------------------------------------------------------
5DS ... 5 Day Stretch ... Firm Parts
----------------------------------------------------------
*** Audio Workouts ***
----------------------------------------------------------
Firm Abs & Pelvic Diaphragm
Firm Easy PowerWalk with Weights
Firm Hard PowerWalk with Weights
Firm Universal Cardio Trainer
----------------------------------------------------------
__________________
Don't just work hard, work smart....Pat Head Summitt

Never give up on your body!-- Miranda Esmonde-White

Word/Guiding Principle for 2024: Embrace: embrace my faith, my family, my friends, myself, the process, the progress, the hard work, the strength program I choose, the recovery methods and rest I need, my life, the good times, and the memories of good people.
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Old 10-24-21, 10:52 AM  
fanofladyvols
 
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Join Date: May 2004
Location: Modify City, State of Fierce
Bumping
__________________
Don't just work hard, work smart....Pat Head Summitt

Never give up on your body!-- Miranda Esmonde-White

Word/Guiding Principle for 2024: Embrace: embrace my faith, my family, my friends, myself, the process, the progress, the hard work, the strength program I choose, the recovery methods and rest I need, my life, the good times, and the memories of good people.
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