Тренировки в домашни условия - 103

16-week max weight loss rotation (4 цикъла)
Abbreviations:
30WR – 30 minutes of walk/run intervals (2 min walk, 1 min run, or vice versa). Add on an extra 5 min warm up and cool down at each end.
40WR – 40 minute walk/run intervals (see the timing above). Add on extra 5 min warm up and cool down at each end.
45B – 45 minute bike ride. 35 minutes if hills will be included in your ride. (Note there are subs when this appears in the workout since not everyone has access to a bike/gym).
71T – Cathe’s Advanced Treadmill Workout. It is approximately 71 minutes. It follows below the rotations. There is a sub for this in case you don’t have access to or don’t want to use a treadmill.


Week 1
M – XTrain Hard Strikes (47 min)
T – XTrain Burn Sets (Bis/Tris) (37 min) + 30WR
W – LIS Low Impact Challenge (50 min)
Th – Crossfire (55 min)
F – Off or Yoga Relax/Max or Stretch Max
Sa – LIS Turbo Barre (74 min)
Su – LIS Athletic Training (56 min)

Week 2
M – XTrain Tabatacise(45 min)
T – LIS Total Body Trisets (86 min total body or 39 min lower body)
W – Off or Yoga Relax/Max or Stretch Max
Th – LIS Low Impact Challenge (50 min)
F – LIS Total Body Trisets (86 min total body or 56 min upper body)
Sa – 40WR
Su – Xtrain Supercuts (46 min)

Week 3
M – LIS Cardio Supersets (41 min)
T – XTrain Legs (52 min)
W – LIS Afterburn (54 min)
Th – To The Max (54 min)
F – Crossfire (55 min)
Sa – XTrain All Out Low-Impact HiiT (40 min)
Su – Off or Yoga Relax/Max or Stretch Max

Week 4
M – 45B (or XTrain Cardio Leg Blast - 56 min)
T – To The Max (54 min)
W – XTrain Chest, Back, & Shoulders Timesaver Rounds 1-4 (32 min) + 30WR
Th – XTrain Bi’s & Tri’s Timesaver Rounds 1-5 + Core #1(37 min) + 45B (or XTrain Cardio Leg Blast - 56)
F – LIS Turbo Barre (74 min)
Sa – Off or Yoga Relax/Max or Stretch Max
Su – T71 (or 30WR + LIS Athletic Training – 56 min)

Here is the generic rotation w/ times for the original workouts!

Week 1
M – non-step cardio – 58 min
T – upper body strength (41 min) + 30WR
W – step cardio – 58 min
Th – interval/hiit cardio – 60min
F – Off
Sa – core & lower body strength – 68 min
Su – upper body strength (37 min) + step cardio (21 min)

Week 2
M – hi/lo and/or step cardio – 71 min
T – total body strength – 75 min
W – off
Th – step cardio – 71 min
F – total body strength – 75 min
Sa – 40WR
Su – circuit – 65 min

Week 3
this was Cross Train Xpress in any order – so you could change the order of these as you wished
M – non-step cardio + bi’s and abs – 59 min
T – lower body strength + abs – 49 min
W – step cardio + shoulders & abs – 53 min
Th – any cardio + tri’s – 49 min
F – step interval cardio + chest – 45 min
Sa – any cardio + back – 65 min
Su – off

Week 4
M – 45B
T – step cardio – 60 min
W – upper body, rear (41 min) + 30WR
Th – upper body, front (37 min) + 45B
F – core & lower body – 68 min
Sa – off
Su – mix of step, circuit, total body strength – 91 min

Cathe’s 71-Minute Advanced Treadmill Workout
Скоростта е МИЛИ/час
Start with...
3.4 - 4 min.
3.8 - 4 min.
4.4 - 4 min.
5.5 - 4 min.
6.5 - 5 min.
7.5 - 10 min.
8.0 - 5 min. (OPTIONAL!)

Slow down over 1 min. to 3.8
Raise incline to level 14 and walk uphill for 10 min.
Lower to level 9 and increase speed to 4.8 for 5 min.
Lower to ground level over 1 min.

Then do:
4 interval cycles of 8.0 for 1 min. and 6.0 for 30 seconds.

Finish with:
6.0 - 2 min.
3.8 - 3 min.
3.4 - 3 min.
3.0 - 4 min.

Или нека да потърся нещо по ново (обикновено Февруари-Юни дава поне 1-2 с фокус "отслабване")...
https://cathe.com/forum/threads/may-2019-rotation.312265/
https://cathe.com/forum/threads/january-2019.311371/
https://cathe.com/forum/threads/march-2017-rotation.306585/

Или пък ротации, базирани на нейните тренировки, но разработени от друг:
https://2lazy4gym.com/2017/01/06/metabolic-rotation-dvds-cathe-live/
https://cathe.com/forum/threads/burn-the-holiday-fat-rotation.311457/