Cathe Friedrich Forums

Cathe's undulation rotation. thank God. I couldn't do the undulation like I had planned, it was just too hard.

-------------------------------
"Hi Everyone! This month we are going to do an undulating STS rotation. This rotation is designed for ultimate muscle confusion.

WEEK ONE:
Monday: Meso One Disc One: Chest, Biceps Shoulders

Tuesday: Meso Two Disc 17: Legs

Wednesday: Meso One Disc 5: Back and Triceps

Thursday:...

Jazcam

(M1 CS)Eight week rotation combination of classical stretch 1/2 hour and STS strength Meso1...1/2 hour. Three days of cardio.



601 Arms & Posture
602 Change the Shape of your Legs
603 Slim your Outer Thighs & Make your Pants Fit Better
604 Hips & Groin
605 Fantastic Core
606 Lose Inches off your Body
607 Workout at the Office
608 Balance and Feet
609 Frozen Shoulder & Stress
610 Target your Entire...

Jazcam

"Double bell workout: (30 second rest in-between exercises)
Do warm up on KBD

20 passes around body each direction 1 bell

20 halo's around head each direction 1 bell

Double bell swing 10 - 10 - 10 (3 sets 10)

Double bell cleans 10-10-10 (3 sets 10)

Double bell clean - squat - press 10-10-10

Double bell snatch 10-10 10 Double bell alternating snatches 10-10-10

Double bell walk - take both bells over...

Jazcam

Extra-Lean Proteins

Bass
Bison
Chicken Breasts
Cod
Crab (try canned, instead of tuna!)
Egg Whites (boxed work well)
Elk
Flounder
Extra Lean Ground Turkey, Chicken, or Beef (at least 95% lean)
Haddock
Halibut
Orange Roughy
Ostrich
Perch
Protein Powder (Low carb & fat. Metabolic Drive is perfect!)
Tilapia
Shrimp
Snapper
Tuna
Turkey Breasts
...

Jazcam

This week I'm starting my kettlebell/circuit workouts. I also added two 1/2 hour of classical stretch.

My 2-3 week rotation:

sun-rest

mon-15min cardio
k-bell (Amy Bento)with 10min cardio, core

tue-kickboxing and 1/2 hour stretch

wed-15min cardio
k-bells (Goddess), core

thur-interval cardio ellip, 1/2 hour stretch

fri-kbell (Empire State)

sat-step machine or step aerobics...

Jazcam