I’ve been playing around with the idea of creating an Iron-Fuel rotation for a while. I put it off because it overwhelmed me every time I sat down to create it. But after reading Next Level by Stacy T. Sims, I felt that using workouts from both of Caroline Girvan’s series (Iron Series & Fuel Series) would fit nicely into the changes I am making to the way I workout. I won’t actually know this until I try it though and I do not plan to do this rotation right away. I am currently doing Iron Series workouts while waiting for Cathe Frederick‘s STS 2.0 to arrive. My husband pre-ordered it for me something like 8 or 9 months ago <!!!> hoping to give it to me for my birthday (January) and it still hasn’t arrived. Once I receive STS 2.0, I plan to do that program. After I finish that program I will probably do this rotation.
First, let me explain why I think this rotation will work well with Next Level concepts. One of the reasons I am so enamored with Iron Series workouts is because they give you the opportunity to lift heavier because you get longer rests. When I originally did the Iron Series workouts I did them like I do the majority of the workouts I do–as follow along workouts. I try to match the pace and reps of the trainer I am following. This means I focused on weights that allowed me to lift with good form the entire 60 second interval. Then you get 30 seconds of rest. That does not fall into the LHS parameters of Next Level (LHS = Lift Heavy Sh*t). Dr. Sims recommends a rep range of 3-6 reps per set and doing 4-6 sets of an exercise. And since you are lifting very heavy, she recommends a minimum of 2 minutes of rest between sets. I did more research on this kind of training and there is a standard out there called the 5×5 Program. This means 5 sets of an exercise done for 5 reps each set. For the example program I linked to, the entire program consists of only 5 different compound exercises. But by utilizing these 5 exercises you will work every muscle in your body. And since you are only doing 5 reps with a very long rest between each set (90 seconds in this program but some programs give you longer), then you can lift very heavy. This is more in line with what Dr. Sims recommends though she did not point directly to this program. (As an aside, if you google it, there are many variations of 5×5 programs. I do want to eventually move on to doing a 5×5 type program.)
If you know anything about Iron Series workouts, that is clearly not what is happening in those workouts. So, how am I using Iron and Fuel series workouts to fit (loosely) into Dr. Sims parameters? The first thing I am doing is I am using the intervals and rests as a guideline. Meaning, I am not trying to lift for the entire 60 seconds. If I can only eke out 4-5 reps with good form then the rest of the interval is rest. So, while I am not getting 90 seconds of rest, I am generally getting more than 30 seconds. Dr. Sims does not expect you to LHS every strength workout nor does she expect you to LHS every muscle group. Once a week is sufficient per large muscle group (quads, glutes, hamstrings, chest and back). So with that in mind, I focus on the 4-5 reps for those large muscle groups and do more reps (i.e., work the entire 60 seconds) for biceps, triceps and shoulders. Additionally, since I do not have my squat rack set up right now and I am not using my barbell for any of these workouts, I am focusing more on deadlifts, sumo squats and hip/glute thrusts for the heavy lifting. Squat and lunge variations I am working the full 60 seconds. In addition, Dr. Sims also wants you to do HIIT training and plyometrics. Fuel workouts contain both, though not as a structured workout like Dr. Sims recommends. Finally, your other strength training days can be metabolic circuit training. Fuel also covers that base.
Though this rotation does not follow the Next Level parameters, I think using this rotation is a great way to ease yourself into following her program as she intends. Once I do STS 2.0 followed by this, then I might actually try a 5×5 program.
Recovery and mobility are extremely important so I am including days for both as well as a dedicated HIIT day. In Next Level, Dr. Sims gives you a “scheme” of how to structure your workout week and she includes recovery and mobility. Neither Fuel nor Iron series have mobility or dedicated HIIT workouts or recovery level workouts, so those are your responsibility to find and plug into the rotation. For your recovery days, I suggest foam rolling and flexibility training. If you want more then some light cardio. And mobility is mobility–it can also include flexibility but you need to work on your mobility. Caroline has plenty of HIIT workouts so you can use something from her vast library of workouts to cover your HIIT days. (Go to Caroline’s YouTube page, and search her page (not all of YouTube–just her page) for “HIIT”.)
In order for this to truly be a program based on what I read in Next Level, you will also need to structure your meals and supplements around your workouts but you will have to read the book for that info. BTW–if you are in your early 40s or younger, everything in Next Level is not for you. Check out Dr. Sims book Roar for younger women. I haven’t read it nor do I plan to, so I have no idea how her recommendations in that book compare. However, the rotation itself is for anyone. I am just referring to her recommendations on how older woman should fuel their workouts.
I want to make a note about recovery days. We’ve all heard before how important recovery time is. But it is true; especially with a program like this, and especially if you are following the idea of lifting heavier for fewer reps. The actual workout is not what builds strength or muscle. That happens during recovery, so do not neglect it! More is not better! Change happens when you rest.
My final note is about one of the workouts. Iron Series Day 29. It gets featured twice. Once during Week 2 and it is the final strength workout of Week 6. This is because it is the perfect workout to gauge strength gains with. So make sure you pay attention to the difference in the weight you are lifting when you return to the workout at the end of the rotation.
So here it is! If you try this rotation, let me know what you think. And I will update this post once I finally do the rotation myself.
Here is some basic info regarding YouTube rotations and warm ups: 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.
Warm ups:
5 Min Full Body Warm Up (5:03 minutes)
5 Minute Warm Up Routine (5:24 minutes)
5 Minute HIIT Warm Up (5:38 minutes)
5 Minute Warm Up – Full Body (5:39 minutes)
Cardio & HIIT Warm Up (9:20 minutes)
9 Min Full Body Warm Up Routine (9:41 minutes)
10 Minute Full Body Low Impact Warm Up (10:51 minutes)
Week 1:
Day 1: Iron Series 30 Min Leg Workout – Dumbbell Leg Day | 1 (41:45 minutes)
Day 2: Iron Series 30 Min Upper Body Workout – Shoulders, Back, Chest | 2 (36 minutes)
Day 3: Rest/recovery (foam rolling/flexibility; optional: light cardio)
Day 4: HIIT training
Day 5: Rest/recovery (foam rolling/flexibility; optional: light cardio)
Day 6: Fuel Series 30 Min Full Body Workout – PHA Training | Day 4 (40:30 minutes)
Day 7: Mobility training
Week 2:
Day 1: Iron Series 30 Min Final Full Body Workout – Hypertrophy | 29 (37 minutes)
Day 2: Rest/recovery (foam rolling/flexibility; optional: light cardio)
Day 3: HIIT training
Day 4: Rest/recovery (foam rolling/flexibility; optional: light cardio)
Day 5: Fuel Series 30 Min Giant Legs Day Workout – Dumbbells | Day 1 (39 minutes)
Day 6: Fuel Series 30 Min Antagonist Upper Body Workout | Day 12 (40:45 minutes)
Day 7: Mobility training
Week 3:
Day 1: Iron Series 30 Min Shoulders & Triceps Workout – Dumbbells | 7 (34 minutes)
Day 2: Iron Series 30 Min Glute Workout – Dumbbell Lower Body | 3 (38:30 minutes)
Day 3: Iron Series 30 Min Back & Biceps Workout – Rows, Curls | 10 (36:30 minutes)
Day 4: Rest/recovery (foam rolling/flexibility; optional: light cardio)
Day 5: HIIT training
Day 6: Fuel Series 30 Min Dumbbell Full Body Tempo Workout | Day 14 (40 minutes)
Day 7: Mobility training
Week 4:
Day 1: Fuel Series 30 Min Posterior Chain Clusters Workout | Day 28 (38:30 minutes)
Day 2: Rest/recovery (foam rolling/flexibility; optional: light cardio)
Day 3: Iron Series 30 Min Quad Workout – Dumbbell Leg Day | 6 (36:30 minutes)
Day 4: Fuel Series 30 Min Antagonist Upper Body Workout | Day 12 (40:45 minutes)
Day 5: HIIT training
Day 6: Iron Series 30 Min Unilateral Training Full Body Workout | 14 (37 minutes)
Day 7: Mobility training
Week 5:
Day 1: Iron Series 30 Min Posterior Chain Workout – Glutes, Hamstrings, Back | 13 (38 minutes)
Day 2: HIIT training
Day 3: Iron Series 30 Min Upper Body Chest and Triceps Workout | 12 (35:30 minutes)
Day 4: Rest/recovery (foam rolling/flexibility; optional: light cardio)
Day 5: Fuel Series 30 Min Dumbbell Cardio Workout – Giant Sets | Day 5 (38:30 minutes)
Day 6: Rest/recovery (foam rolling/flexibility; optional: light cardio)
Day 7: Mobility training
Week 6:
Day 1: Fuel Series 30 Min Dumbbell Leg Day Circuits Workout | Day 21 (38:30 minutes)
Day 2: Fuel Series 30 Min Cluster Sets Upper Body Workout | Day 22 (39:30 minutes)
Day 3: Rest/recovery (foam rolling/flexibility; optional: light cardio)
Day 4: Iron Series 30 Min Muscle Building Full Body Workout | 19 (36:45 minutes)
Day 5: HIIT training
Day 6: Iron Series 30 Min Final Full Body Workout – Hypertrophy | 29 (37 minutes)
Day 7: Mobility training
