7 Week YouTube Rotation (Caroline Girvan, Heather Robertson, Naomi Joy)

This rotation is a combination of workouts from 3 different trainers: Heather Robertson, Caroline Girvan and Naomi Joy. This rotation reflects the way I work out. My rotations are primarily a combination of workouts from these 3 trainers. This rotation was requested for people that own a rebounder and like to mix things up. In the first sentence above I have linked to the trainer page for each trainer. That will give you more information about each trainer. ***Update: Once I have completed this rotation, I will be updating it. Scroll down for more info.***

The focus of this rotation is building strength. However, there is also a lot of intense metabolic work so you will be burning calories and fat while building muscle. This rotation will also give additional focus to your posterior chain (glutes, hamstrings and back). There are total body workouts, lower body workouts and upper body workouts in this rotation but there are also additional workouts to hit the glutes and back even harder. Your posterior chain contains two of the largest muscle groups in your body–glutes for lower body and back for upper body. Any exercise that targets those muscle groups is a compound exercise that also works many ancillary muscles. So even those posterior chain focused workouts are working much more than you back, glutes and hamstrings.

This rotation is 7 weeks. Two of those weeks will be made up almost exclusively of Caroline’s Beastmode workouts. The reason for that is because they are strength focused workouts that you will not only use to build strength but you will also use those workouts to measure how much stronger you are becoming. The 7th week is a recovery week made up of body weight workouts. The only equipment you will need that week is a rebounder, a yoga block and a fitness mat. For even better results, I recommend repeating this rotation for a total of 14 weeks. There are repeated workouts in this rotation. Caroline’s Beastmode workouts are repeated, some of the warm ups are repeated and the flexibility routines on the recovery days are also repeated. Other than that, there is a lot of variety.

One of the questions I get when I post rotations is “what results can I expect from this rotation?” Results are dependent on several things. What kind of results are you looking for? What is your fitness level? What else are you doing in addition to these workouts? To address the first question–are you looking to lose weight? Gain muscle? Gain strength? The answer to the first 2 questions are diet related. You need to create a calorie deficit to lose weight. This rotation will not do that for you. Weight loss happens in the kitchen. So count calories. This rotation will help you build both muscle and strength. But if you are looking for muscle definition then once again diet comes into play. You cannot overeat or you will gain fat and you will not see definition. It is also best to lower your refined carb intake so you are not retaining excessive water to hide your muscles. For both strength and muscle definition you need to focus on the amount of weight you are lifting in these workouts. Each time you return to the Beastmode workouts, strive to lift heavier dumbbells.

The next question is what is your fitness level? First, if you are new to exercise I do not recommend this rotation. These workouts are all advanced/intermediate level workouts. If your fitness level is at the low end then you will get the best results. Unfortunately, fitness is slave to the law of diminishing returns. The fitter you are, the harder it becomes to make visible and significant fitness gains. I have been working out consistently for nearly 20 years. There are few rotations I do that deliver astounding results. The best results I have received in recent years were when I combined diet with a rotation (fat loss) and when I was rebuilding my fitness after injuries and illness. Otherwise I generally seem to maintain my fitness level. But that is also my primarily reason for exercising. My goal is not aesthetics. I work out consistently to be strong and to be healthy and active into old age.

The final question–what else are you doing in addition to working out? The answer to that ties into the other questions. Eating well regardless of your goal will give you the best results. Less sugar and refined food, more fruit and vegetables, adequate protein from quality sources–these things will give you more energy and help you reach your goals. Are you getting enough sleep? Are you managing the stress in your life? Giving yourself adequate recovery time?

Equipment needed for this rotation: a rebounder, variety of dumbbells, a booty band, a fitness mat and a yoga block. Caroline also uses furniture around her house. Instead of the furniture she uses, I use my workout bench, a chair and my high step.

Here is how I schedule my workouts in YouTube. I have created a private playlist on YouTube for each day of the week. Every Sunday I get out my rotation for the week and plug in my workouts on the days I plan to do them in the order I plan to do them. Then in the morning I just go to the YouTube app on my AppleTV, click on the playlist I created for that day, choose the first workout, hit play and it will play straight through all of the workouts in the playlist from beginning to end. You can use this rotation post to do the same thing. Click on the workout review; the link to the YouTube workout is in each review, so you can create your playlists directly from this rotation. Every workout in the rotation below has been reviewed on this blog so you can prepare for it in advance–have your equipment ready and determine how heavy you will be lifting. I have not reviewed the warm ups done by Caroline, however I link directly to the video in the rotation below. So when you click on it you can save it to your playlist.

***Update: I have completed this rotation (I posted it prior to doing it, so this is an update after doing the entire rotation myself). After doing this rotation, I have decided to change a few things to make the rotation better. I have swapped out a few of the workouts for something I felt was more appropriate. Since people are often interested in results before deciding to try a rotation, I have updated all of the workout reviews for the workouts included in the Beastmode week (Weeks 3 & 6). It will show the weight I lifted the first time I did the workouts (Week 3) and the weights I lifted the second time I did the workouts (Week 6). This will illustrate the strength gains I made in the course of this rotation. All you need to do is scroll down to Week 3 or Week 6 (same workouts) and click on the strength workouts. This will take you to the review and within the review I have made these updates. Of note, during the Beastmode week I swapped out one of the workouts for what I feel is a more appropriate workout. Rather than doing Beastmode Arms & Shoulders, I did Surefire Shoulders from Caroline’s EPIC III. I did this because, in the course of the week you already work your biceps and triceps, so it felt more appropriate to me to give your shoulders an isolation workout. I have also swapped out a few other workouts. What is below is basically what I did for 7 weeks. I did do some add on workouts (primarily Heather’s Daily 10 workouts) but other than that, what you see below is what I did.***

Week 1:

Day 1: 5 Minute Warm Up – Full Body (5:39 minutes) + Loaded Glute, Hamstring & Back Workout / Posterior Chain | Epic II Day 37 (54 minutes)

Day 2: 45 Min Rebounder Cardio Workout / Trampoline Cardio / Jumpsport (54:30 minutes)

Day 3: Leg Day // Warm Up Routine (7 minutes) + EPIC Leg Day – Dumbbell Leg Workout | EPIC III Program Day 1 (46 minutes)

Day 4: No Equipment Arm Toning Workout (11 minutes) + EPIC Upper Body Workout – Powerful Push & Pull | EPIC III Day 2 (44:30 minutes)

Day 5: Rebounder HIIT Tabata // Beginner Trampoline Workout (20 minutes) + 30 Min Mini Trampoline HIIT Cardio Workout (36 minutes)

Day 6: Fierce Full Body Workout // Strength + Cardio (44 minutes) + 10 Minute Full Body Mobility and Flexibility Routine

Day 7: Tabata HIIT Cardio Workout / Advanced Rebounder Workout (23 minutes) + Relaxing Full Body Stretch // Flexibility & Mobility (26 minutes)

Week 2:

Day 1: Intense Strength Supersets // Full Body Unilateral Workout (46:45 minutes) + Back Stretches + Exercises // For Lower Back Pain (11 minutes)

Day 2: 45 Min Rebounder Killer Cardio Workout / Fitness Trampoline / CARDIO SWEAT (54 minutes)

Day 3: No Equipment Arm Toning Workout (11 minutes) + Day 8 of EPIC | Dumbbell Upper Body Workout (42:30 minutes)

Day 4: Leg Day // Warm Up Routine (7 minutes) + Awakened Glutes & Hamstrings Workout / Glute Band | EPIC Heat Day 11 (39:30 minutes)

Day 5: Rebounder HIIT Tabata//Cardio/Beginner Trampoline Workout (20 minutes) + 30 Min HIIT Low Impact Rebounder Workout  (36 minutes)

Day 6: 5 Minute Warm Up – Full Body (5:39 minutes) + Unilateral Full Body Workout at Home with Dumbbells (50 minutes)

Day 7: Mini Trampoline Workout HIIT// Advanced Trampoline Workout/ Cardio Tabata (23 minutes) + 30 Min Full Body Stretch Session / Increase Flexibility / Stress Relief (32 minutes)

Week 3:

Day 1: 5 Minute Warm Up – Full Body (5:39 minutes) + Beastmode Chest and Tricep Workout | Intense Upper Body | Day 8 (41 minutes)

Day 2: 5 Min Full Body Warm Up (5:03 minutes) + Beastmode Lower Body Workout –  Legs, Quads, Hamstrings, Glutes | Day 7 (42:30 minutes)

Day 3: No Equipment Arm Toning Workout (11 minutes) + Beastmode Back & Biceps – Intense Upper Body Workout | Day 6 (39 minutes)

Day 4: 5 Minute HIIT Warm Up (5:38 minutes) + Beastmode Hamstrings and Glutes – Intense Lower Body Workout | Day 3 (45 minutes)

Day 5: 5 Minute Warm Up Routine (5:24 minutes) + Surefire Shoulders Unilateral Workout –  Dumbbell Delts | EPIC III Day 16 (43:30 minutes)

Day 6: Leg Day // Warm Up Routine (7 minutes) + Beastmode Leg Day –  Intense Leg Workout with Dumbbells | Day 1 (39:45 minutes)

Day 7: Rebounder HIIT Tabata Workout // Advanced Rebounder Workout (23:30 minutes) + Fierce 14 Day 5: Active Recovery // Full Body Stretch + Mobility (31 minutes)

Week 4:

Day 1: 5 Minute Warm Up – Full Body (5:39 minutes) + It’s Row Time! 45 Min Back Workout with Dumbbells // Epic II, Day 23 (51:30 minutes)

Day 2: Leg Day // Warm Up Routine (7 minutes) + Day 13 of EPIC | Hamstrings & Glute Workout – Dumbbells + Band (48 minutes)

Day 3: 45 Min Rebound / Burn Calories Workout at Home (54 minutes)

Day 4: Rebounder Upper Body Strength Circuits // HIIT Sprints (43 minutes) + 20 Minute Dumbbell Back and Bicep Workout at Home (23 minutes)

Day 5:  Mini Trampoline Workout with Weights (21:30 minutes) + Mini Trampoline Workout HIIT // Low-Impact Rebounder Workout / All Cardio (38 minutes)

Day 6: Leg Day // Warm Up Routine (7 minutes) + 1000 Rep Lower Body Challenge – Pure Endurance Day 1 (49 minutes)

Day 7: Rebounder Workout / Tabata HIIT Cardio Workout / Advanced Trampoline Workout (23:30 minutes) + Day 7 Home Workout Challenge // Full Body Stretch & Recovery (28 minutes)

Week 5:

Day 1: Total Body Strength Workout // Dumbbell Supersets (48:30 minutes) + 7 Minute Stretching Session

Day 2: Fitness Rebounder Workout // All Cardio (52:30 minutes)

Day 3: No Equipment Arm Toning Workout (11 minutes) + Opposing Upper Body Workout / Dumbbells | EPIC Heat – Day 12 (42 minutes)

Day 4: 5 Min Full Body Warm Up (5:03 minutes) + Hamstring & Glute Isolation Workout / Dumbbells | EPIC II – Day 12 (54 minutes)

Day 5: 10 Min Rebounding Workout (12 minutes) + 30 Min Rebounder Workout // HIIT Cardio / Intervals (36:45 minutes)

Day 6: Rebounder HIIT Total Body Circuit / Strength + Cardio (59 minutes)

Day 7: Rebounder HIIT Tabata Workout / Low Impact Cardio Workout // Advanced Trampoline Workout (24 minutes) + Unwind 20 Minute Full Body Stretch Routine (24 minutes)

Week 6:

Day 1: 5 Minute Warm Up – Full Body (5:39 minutes) + Beastmode Chest and Tricep Workout | Intense Upper Body | Day 8 (41 minutes)

Day 2: 5 Min Full Body Warm Up (5:03 minutes) + Beastmode Lower Body Workout –  Legs, Quads, Hamstrings, Glutes | Day 7 (42:30 minutes)

Day 3: No Equipment Arm Toning Workout (11 minutes) + Beastmode Back & Biceps – Intense Upper Body Workout | Day 6 (39 minutes)

Day 4: 5 Minute HIIT Warm Up (5:38 minutes) + Beastmode Hamstrings and Glutes – Intense Lower Body Workout | Day 3 (45 minutes)

Day 5: 5 Minute Warm Up Routine (5:24 minutes) + Surefire Shoulders Unilateral Workout –  Dumbbell Delts | EPIC III Day 16 (43:30 minutes)

Day 6: Leg Day // Warm Up Routine (7 minutes) + Beastmode Leg Day –  Intense Leg Workout with Dumbbells | Day 1 (39:45 minutes)

Day 7: Rebounder / Rebounder Lymphatic Circulation / Feel Good (35 minutes) + 20 Min Full Body Stretch // Relax + Unwind (22 minutes)

Week 7:

Day 1: 30 Minute Low Impact HIIT Workout (36 minutes) + Recovery Workout // Stretch + Relaxation (12:30 minutes)

Day 2: Rebounder Recovery Workout / Lymphatic Circulation / Yoga & Pilates Fusion (45:30 minutes)

Day 3: Rebounder HIIT Cardio Workout / Plus Strength (47:45 minutes)

Day 4: Toned Arms Workout / No Equipment / Upper Body Workout / Shoulders, Back & Core (21 minutes) + Day 2 Home Workout Challenge // Leg Workout (No Equipment) (36:30 minutes)

Day 5: Low Impact HIIT Cardio + Legs Workout (40 minutes) + Full Body Stretch // Great for Tight Hips (12 minutes)

Day 6: Full Body Workout at Home / No Equipment / Low Impact / No Repeat (34 minutes) + 10 Min Daily Stretch Routine / Yoga Stretch (11 minutes)

Day 7: 1 Hour Strength & Stretch Workout at Home (60:30 minutes)