periodization routine?

[kittygirl]

Until I am able to get to the gym (road construction during rush hour- no thanks) I am doing FP & KB @ home. I have all 12, but does anyone have a good periodization rotation for the 12 workouts?

[Firm Believer]

Here's a mini periodization. You would have to put the KB and FPs into categories - what they are for *you* (cardio, sculpt, AWT etc.)

Mini-Periodization Rotation



Week 1

Day 1 Intense Total Body Sculpting

Day 2 rest

Day 3 Intense Total Body Sculpting

Day 4 rest

Day 5 Intense Total Body Sculpting

Day 6 rest

Day 7 rest





Week 2

Day 1 CardioSculpt (Tortoise-type workout or Interval-type workout)

Day 2 rest

Day 3 CardioSculpt

Day 4 rest

Day 5 CardioSculpt

Day 6 rest

Day 7 CardioSculpt





Week 3

Day 1 AWT (Hare-type or Classics workouts)

Day 2 Cardio

Day 3 AWT

Day 4 rest

Day 5 AWT

Day 6 rest

Day 7 AWT





Week 4 Hit the upper end of your aerobic zone!

Day 1 Upper Body

(or crosstrainer)

Day 2 Cardio

Day 3 Lower Body

(or crosstrainer)

Day 4 rest

Day 5 Upper Body

(or crosstrainer)

Day 6 Cardio

Day 7 Lower body

(or crosstrainer)





Week 5

Day 1 AWT

Day 2 Cardio

Day 3 AWT

Day 4 Cardio

Day 5 AWT

Day 6 Cardio

Day 7 rest

[Firm Believer]

I overlooked this rotation - it is mini periodization using WHFNs. To make it longer repeat each week twice before moving on. . .

WHFN Mini-Periodization Rotation



Week 1 Work these hard with heaviest weight:

Day 1 Strong Bear

Day 2 rest

Day 3 Pump

Day 4 rest

Day 5 Strong Bear

Day 6 rest

Day 7 rest





Week 2 Emphasize the weights, stay heavy

Day 1 Floor Burn

Day 2 rest

Day 3 Metaboost

Day 4 rest

Day 5 Pump

Day 6 rest

Day 7 Crunch Time





Week 3 Emphasize the cardio – stay in your aerobic zone

Day 1 Metaboost

Day 2 Fast Cheetah

Day 3 Pump

Day 4 rest

Day 5 Strong Bear

Day 6 rest

Day 7 Crunch Time





Week 4

Day 1 Lean (heavy up on upper body)

Day 2 Push Pull

Day 3 Lower Body Burn

Day 4 rest

Day 5 Upper Body Burn

Day 6 Steamin’ Cardio

Day 7 Flex Posture





Week 5 Hit the top of your aerobic zone!

Day 1 Metaboost

Day 2 Fast Cheetah

Day 3 Strong Bear

Day 4 Push Pull

Day 5 Crunch Time

Day 6 Steamin’ Cardio

Day 7 rest

[kittygirl]

Thank you Lisa! I think I will start one of those today! I have been on a Fast Cheetah kick the past 2 weeks, so I lnow I need something new, I am just lovin' the cardio right now. http://www.whfn.com/board/images/smilies/tongue.gif