activegirl
Cathlete
Just for a change while I'm waiting for the Blast series I came up with this rotation. It's been a blast so far! Also, it has a nice bootcamp feel to it!
Monday
Chest and Back – AM
2 – 3 Sets = 8 each
() Between Sets
Workout
Bench Press - 1 Warm-up Set
(Crunch on Ball)
One Arm Row – 1 Warm-up Set
(Hip Lifts)
Staggered Pushups – One Arm on Ball
(Teasers)
Pullovers on Step
(Squat Thrusts)
Incline Chest Fly
(Incline Pelvic Thrust)
Barbell Rows
(Twisting V-Sits of Step)
Cooldown
PM Cardio – Spinning or Running for 45 Minutes
Tuesday
Biceps, Triceps, Shoulders – AM
CTX Upper Body Mix
PM Cardio – Interval Max 2
Wednesday
Legs – AM
2 – 3 Sets = 15 Each
() Between Sets
Workout
Squats – 1 Warm-up Set
(Squat Thrusts)
Static Lunges
(Calf Raises)
Dumbell Clock Lunges – Front, Side, Rear
(Pikes on Ball)
Plie Squats
(Medicine Ball Twists)
Ball or Step Glute Lifts
(Straight Leg Crunches)
Leg Presses
(Full Form Sit Ups – w/Med Ball)
Deadlifts
(Hip V-Ups)
Cooldown
PM Cardio - Spinning or Running 45 Minutes
Thursday
Chest and Back – AM
CTX Upper Body Mix
PM Cardio– Rythmic Step, Step Works, PowerMax
Friday
Biceps, Triceps, and Shoulders – AM
2 – 3 Sets = 8
() Between Sets
Workout
Barbell Curls – 1 Warm-up Set
(Squat Thrusts)
Lying Tricep Extensions – 1 Warm-up Set
(Elbow Planks with Leg Raises)
Dumbell Overhead Press – 1 Warm-up Set
(Ball Roll-Outs)
Preacher Curls on Ball
(Inverted Planks with Leg Raises)
Tricep Dips – Feet on Ball
(Medicine Ball Throw Crunches)
Bent Lateral Raises
(Squat Thrusts)
Rotation Bicep Curls
(Bicycle Crunches)
Dumbell Kickbacks
(Squat Thrusts)
Cheerleaders – Front Raise, side, bend at elbow, overhead press, return
(Reverse Medicine Ball Crunches)
YTI on Ball
(Wall Sits w/Medicine Ball)
Cooldown
PM Cardio – CardioKicks
Saturday
Legs – AM
CTX Leaner Legs
AM Cardio – MIC Hi/Lo
Sunday
Rest!!!!
Monday
Chest and Back – AM
2 – 3 Sets = 8 each
() Between Sets
Workout
Bench Press - 1 Warm-up Set
(Crunch on Ball)
One Arm Row – 1 Warm-up Set
(Hip Lifts)
Staggered Pushups – One Arm on Ball
(Teasers)
Pullovers on Step
(Squat Thrusts)
Incline Chest Fly
(Incline Pelvic Thrust)
Barbell Rows
(Twisting V-Sits of Step)
Cooldown
PM Cardio – Spinning or Running for 45 Minutes
Tuesday
Biceps, Triceps, Shoulders – AM
CTX Upper Body Mix
PM Cardio – Interval Max 2
Wednesday
Legs – AM
2 – 3 Sets = 15 Each
() Between Sets
Workout
Squats – 1 Warm-up Set
(Squat Thrusts)
Static Lunges
(Calf Raises)
Dumbell Clock Lunges – Front, Side, Rear
(Pikes on Ball)
Plie Squats
(Medicine Ball Twists)
Ball or Step Glute Lifts
(Straight Leg Crunches)
Leg Presses
(Full Form Sit Ups – w/Med Ball)
Deadlifts
(Hip V-Ups)
Cooldown
PM Cardio - Spinning or Running 45 Minutes
Thursday
Chest and Back – AM
CTX Upper Body Mix
PM Cardio– Rythmic Step, Step Works, PowerMax
Friday
Biceps, Triceps, and Shoulders – AM
2 – 3 Sets = 8
() Between Sets
Workout
Barbell Curls – 1 Warm-up Set
(Squat Thrusts)
Lying Tricep Extensions – 1 Warm-up Set
(Elbow Planks with Leg Raises)
Dumbell Overhead Press – 1 Warm-up Set
(Ball Roll-Outs)
Preacher Curls on Ball
(Inverted Planks with Leg Raises)
Tricep Dips – Feet on Ball
(Medicine Ball Throw Crunches)
Bent Lateral Raises
(Squat Thrusts)
Rotation Bicep Curls
(Bicycle Crunches)
Dumbell Kickbacks
(Squat Thrusts)
Cheerleaders – Front Raise, side, bend at elbow, overhead press, return
(Reverse Medicine Ball Crunches)
YTI on Ball
(Wall Sits w/Medicine Ball)
Cooldown
PM Cardio – CardioKicks
Saturday
Legs – AM
CTX Leaner Legs
AM Cardio – MIC Hi/Lo
Sunday
Rest!!!!
