Category: Rotations
17 Programs + Walking for the Cardio
Posted by Stephanie in Rotations Tuesday, 13 July 2010 03:00 6 Comments
Recently I had a request for a rotation utilizing all 17 PowerFit titles but with walking in place of the cardio routines, so here it is! I mixed up the walking times ranging between 20 to 30 minutes to provide some variety in your cardio training at least in terms of the time factor so that you won’t be doing the exact same cardio workout every time. And of course, if you want to substitute biking, jogging or swimming – go for it! Just make sure you’re MOVING!!
Hope you’re having a wonderful week, counting your blessing each and every day – and I’ll see you you August 3rd on QVC!
steph 
| 1PowerFit DVD1Legs and Shoulders | 2Walk20 mins | 3PFHDVD2
Strong Push |
4Walk20 mins | 5Rest | 6PFHDVD3
Body Balance |
7PowerFitDVD4
Back, Biceps and Thighs |
| 8Walk25 mins | 9PowerFitDVD3
Chest, Triceps and Glutes |
10Rest | 11PFHDVD4
Strong Pull |
12PowerFitDVD5
Core Fusion |
13Walk20 mins | 14PFHDVD6
Pure Power |
| 15Rest | 16PFHDVD7
Lower Body Blast |
17PFHDVD9
Upper Body Blast |
18Walk30 mins | 19PFHDVD10
Core Express |
20Rest | 21PF PlusTotal
Express |
| 22Walk20 mins | 23PFHDVD2
Strong Push |
24Walk25 mins | 25PFHDVD4
Strong Pull |
26Walk30 mins | 27Rest | 28Walk20 mins |
| 29PowerFitDVD5
Core Fusion |
30PFHDVD3
Body Balance |
Kim’s 3-a-day Rotation
Posted by Stephanie in Rotations Friday, 30 April 2010 03:00 No Comments
Kim sent me the following rotation idea and I thought I’d share it with you as well as address her questions should you have the same ones:
Hey Steph!
I thought I would be really ambitious and do 3 a day for a week using a cardio, a sculpt, and a core each day.
How does this look: (PFH is Harmony, PF is Original, PFP is Plus)
Mon- PFH 1,2,3
Tues- PFH 4,5,6
Wed- PFH 7,8,10
Thurs PF 1,2,5
Fri- PFP Cardio, Total, Can’t decide which Core- Which is most intense ab workout?
What order should I do them? Cardio, Sculpt, then Core? Does it matter? Thanks!
Kim – thanks for putting this together! This is a great way to truly get in some serious muscle confusion in the course of 5 days. In terms of your question about which ab workout is most intense, they each have a separate training goal so it’s hard to make a specific call on that..so maybe you could rotate which one you do.
The question about which order to do them in is an excellent one and this once again offers more options for muscle confusion and training challenges. You may want to change up the order so that one day you lead with cardio, then the next you lead off with sculpt. I’d recommend keeping the core workouts either first or last as slowing down right smack dab in the middle might not be as comfortable in terms of slowing down.
Thanks for putting this together Kim and keep us posted on how you’re doing and on the order you decide to follow!
Hope all of you have a great weekend!
God bless!
steph
2-a-day with 17 programs
Posted by Stephanie in Rotations Thursday, 8 April 2010 18:39 7 Comments
This is a 2-a-day rotation that uses the entire PowerFit collection! Once again, this is a 4 day on-1 day rest rotation but slice and dice any which way that will work best for you. With this rotation you’ll mix and match a number of ways to get the most out of all of your workouts.
Have fun!
steph
| 1
PowerFit DVD1 Legs and Shoulders PFH DVD1 Move It |
2
PowerFit DVD2 Cardio PFH DVD2 Strong Push |
3
PowerFit DVD4 Back, Biceps and Thighs PFH DVD3 Body Balance |
4
PF Plus Cardio Kick PowerFit DVD3 Chest, Triceps, Glutes |
5
Rest |
6
PFH DVD4 Strong Pull PowerFit DVD5 Core Fusion |
7
PF Plus Total Express PFH DVD5 Power Up |
| 8
PFH DVD7 Lower Body Blast PFH DVD6 Pure Power |
9
PFH DVD9 Upper Body Blast PFH DVD10 Core Express |
10
Rest |
11
PFH DVD8 Speed Burn PowerFit DVD1 Legs and Shoulders |
12
PowerFit DVD2 Cardio PFH DVD2 Strong Push |
13
PF Plus Cardio Kick PFH Strong Pull |
14
PFH DVD3 Body Balance PowerFit DVD5 Core Fusion |
| 15
Rest |
16
PFH DVD5 Power Up PowerFit DVD3 Chest, Triceps, Glutes |
17
PFH DVD8 Speed Burn PowerFit DVD4 Back, Biceps, Thighs |
18
PFH DVD7 Lower Body Blast PFH DVD9 Upper Body Blast |
19
PF Plus Total Express PFH DVD10 Core Express |
20
Rest |
21
PFH DVD1 Move It PFH DVD6 Pure Power |
| 22
PowerFit DVD2 Cardio PFH DVD5 Power Up |
23
PFH DVD8 Speed Burn PFH DVD3 Body Balance |
24
PowerFit DVD5 Core Fusion PFH DVD10 Core Express |
25
Rest |
26
PFH DVD2 Strong Push PFH DVD4 Strong Pull |
27
PF Plus Cardio Kick PF Plus Total Express |
28
PFH DVD9 Upper Body Blast PFH DVD7 Lower Body Blast |
| 29
PowerFit DVD3 Chest, Triceps, Glutes PowerFit DVD4 Back, Biceps, Thighs |
30
Rest |
PowerFit+PowerFit HARMONY+PowerFit PLUS Rotation
Posted by Stephanie in Rotations Thursday, 8 April 2010 18:10 10 Comments
This is a 4 day on/1 day rest 30 day rotation that uses all 17 programs from the PowerFit collection! Once again, the goal is to keep you motivated with tons of variety while appropriately working muscle groups so you still get enough rest and recovery.
Enjoy!
steph
| 1
PowerFit DVD1 Legs and Shoulders |
2
PFH DVD1 Move It |
3
PFH DVD2 Strong Push |
4
PowerFit DVD2 Cardio |
5
Rest |
6
PFH DVD3 Body Balance |
7
PowerFit DVD4 Back, Biceps and Thighs |
| 8
PFH Power Up |
9
PowerFit DVD3 Chest, Triceps and Glutes |
10
Rest |
11
PFH DVD4 Strong Pull |
12
PowerFit DVD5 Core Fusion |
13
PFH DVD8 Speed Burn |
14
PFH DVD6 Pure Power |
| 15
Rest |
16
PFH DVD7 Lower Body Blast |
17
PFH DVD9 Upper Body Blast |
18
PF Plus Cardio Kick |
19
PFH DVD10 Core Express |
20
Rest |
21
PF Plus Total Express |
| 22
PowerFit DVD2 Cardio |
23
PFH DVD1 Move It |
24
PFH DVD2 Strong Push |
25
Rest
|
26
PFH DVD4 Strong Pull |
27
PFH DVD5 Power Up |
28
PFH DVD8 Speed Burn |
| 29
PowerFit DVD5 Core Fusion |
30
Rest |
Two-a-day Rotation with PowerFit HARMONY
Posted by Stephanie in Rotations Wednesday, 7 April 2010 11:20 11 Comments
This is a rotation I designed for those of you who want to do two workouts a day with your PowerFit HARMONY workouts.
If you follow the program listing below, you’ll never have the exact same workout combination over 30 days. The whole point of this is to help stir up muscle confusion even more so that you take even more advantage of this training method.
As you’re tranistioning from one DVD to the next I’d like for you either to walk/jog in place if you’re moving into a cardio or a sculpt video as part 2, or if you’re moving into a core – do some standing stretches like overhead reaches and full form squats. Let’s make use of every minute since every one counts!!
Have fun and feel free to share your own ideas for mixing up workouts!
steph
PS: Please remember that though I’m obviously proud of the training methods I use, I’m also in full support of you posting rotations combining my workouts with those of other instructors! The point is that we all work together to live healthy lives!!
| 1Strong PullMove It | 2Speed BurnPurePower | 3Lower Body BlastUpper Body blast | 4Rest | 5Strong PushPower Up | 6Body BalanceCore Express | 7Pure PowerMove It |
| 8Strong PullStrong Push | 9Move ItSpeedBurn | 10Upper Body BlastPure Power | 11Rest | 12Lower Body BlastPower Up | 13Power UpBody Balance | 14Strong PushStrong Pull |
| 15Rest | 16Strong PullUpper Body Blast | 17Move ItPower Up | 18Strong PushLower bodyBlast | 19Pure PowerBodyBalance | 20Rest | 21Speed BurnCore Express |
| 22Strong PullPure Power | 23Power UpSpeed Burn | 24Upper Body BlastStrong Push | 25Rest | 26Lower Body BlastStrong Pull | 27Strong PushBody Balance | 28Core ExpressPure Power |
| 29UpperBody BlastLower Body Blast | 30Rest |