For the past six months or so I've been planning 12 week rotations and writing down all the workouts on a calendar, and while I've done a lot of the same workouts through different rotations, I try to take more time to think about what I want to dedicate myself to or have a focus on for the 12 weeks. I've really fallen in love with Caroline Girvan's strength workouts, with a smattering of some alternate instructors like Daniel PT, Heather Robertson, growingannas, fitness_kaykay, Vera LaRo, and Penny Bradshaw...but mostly Caroline is my go to. I've tried different workouts from her EPIC, EPIC 2, EPIC 3, EPIC Endgame, EPIC Heat, Tempo series programs to get a feel for it all. Turns out I like EPIC 3 and EPIC Heat the most with the pacing, music, etc. EPIC Endgame has some good workouts but they are can be a little grueling. Of course I don't go as heavy as Caroline on her weights, she is a beast
But I really do try to challenge myself and have made significant improvements with the weight I can lift, from November for instance I've gone from 20# for back rows to 25# to now 35# and for chest fly have gone from 15# to 17.5# then 20# and now 22.5#. (I have the SelectTech adjustable weights). I'm sure I could do even better if I follow a full rotation, but I do like my variety! Sometime this year I'd like to commit to either EPIC Heat or Iron for a full rotation (except for the shoulder only days, no thanks LOL
).
I have been sticking to 5x workout days per week for several years even when I'm doing totally different things, and that works out well for me.
My current rotation is:
Mon-Tues: Planned rest days but I try to get in a walk outside and/or active cleaning
Wed: Caroline heavy upper body+abs
Thurs: Caroline heavy lower body
Fri: Cardio (HIIT unless I'm low energy then something like a walking workout)/abs/stretch
Sat: Caroline (or another YouTuber) heavy total body
Sun: Cardio/Barre (total body Pure Barre or Barlates)/stretch