Feb 10' Rotation

[Cathe Friedrich]

Hi Everyone! Here is a tough, time efficient, four week rotation that makes good use of 50 minutes or less per workout (except for one day per week where you shock your body and do a double shot session…insert evil witch laugh, heeee heee hee heeeee). This rotation alternates weights and cardio. Don’t forget to eat well too…

Week One:

Mon…Cardio Fusion Premix #1 “All Step Cardio”…. 48 min

Tues….Butts and Guts Premix #3 “Leg Blast” ….47 minutes

DOUBLE SHOT WEDNESDAY…Shock Cardio Core Circuit 46 min…PLUS…. Pyramid Upper Body (do all of it and stop when you get to stability ball)…44 minutes

Thurs… REST DAY

Fri………Imax 2.. premix #4 “blast mania”….41 minutes

Sat….STS Plyo Legs Disc 26…46 minutes

Sun…Body Max 2…Upper Body Weights (abs are included with this) ….20 minutes run outside (or sub 20 minutes of body max 2 step cardio)…total time for both is 49 minutes.



Week Two:

Mon…MMA Boxing workout…about 47 minutes

Tues….Legs and Glutes…49 minutes

Wed…Hiit 40/20 plus Kick Max (the Bootcamp Challenge Only...15 min)…total time about 47 minutes

DOUBLE SHOT THURSDAY …Low Impact Circuit premix #4 “Upper Body Sculpt”…31 minutes plus the Abs and stretch on this workout….45 minutes…PLUS…. Four Day Split Bootcamp (do only warm up and cardio portion)…approx 43 min

Fri….Four Day Split Kickbox (do only the warm up, cardio, and abs) …approx 48 mins.

Sat….Muscle Endurance Premix #1 “Express Workout”…53 minutes

Sun… REST DAY



WEEK THREE:

Mon….Drill Max premix #3 “scrambled Cardio Blast” …46 min

Tues….Gym Style Back Shoulders and Biceps

DOUBLE SHOT WEDNESDAY… Shock Cardio MMA Fusion 50 min…PLUS….Gym Style Legs Timesaver #1 premix…32 min

Thurs…REST DAY

Fri…Gym Style Chest and Triceps

Sat…STS Plyo Legs Disc 32…48 min

Sun…Shock Cardio MMA Boxing…49 min



WEEK FOUR:

Mon….Shock Cardio Step Moves…45 min

Tues…Pyramid Upper Body (select “Pyramid Up” 40 premix) and then do the stability ball abs on this workout….8 min

Wed…Shock Cardio…Cardio Core Circuit….45 min

DOUBLE SHOT THURSDAY…CTX 10-10-10 (Warm up and cardio only…45 min)….PLUS….CTX Leaner Legs 49 min

Fri…REST DAY

Sat….Pyramid Lower Body in its entirety…49 min

Sun….Imax 2 premix #4 Blast Mania …..41 min

[upnorthchick]

Love it, love it, LOVE IT! It looks like so much fun! Thank you, Cathe!

[horsing around]

I love being able to do an intense workout in less than 1 hour. Thank you Cathe!

I don't have STS Strength, any recommendations on what to substitute the STS Plyo Legs with? My legs are fairly muscular, so I'm thinking more cardio focused to try and lean them out, but don't want to ignore leg toning. Thanks.

[michele47]

Can I substitute workouts? I don't have the DVD's for the first week of the rotation. Thanks for any help!

[dixiedog6]

That looks fun! Thanks!

[HollyinKC]

Thank you, Cathe!

Love the mix of old and new DVDs, and the fact that you've mixed up under an hour workouts with 'double days'. This is exactly the kind of rotation I need right now. Will be starting tomorrow!

[gogigi]

This looks really great.

[Ronne]

This is great. I've already started.

Anyone have any suggestions for substitutions for Plyo Legs and the CTX segments? I don't have either of those.

Thanks!

[horsing around]

It's been a while since I've done CTX Leaner Legs, but if I remember correctly it is similar to Legs & Glutes (which is the same length and used in week 2).

Still hoping for a recommendation for STS Plyo Legs. If no-one makes a suggestion, I'll probably do the Butts & Guts Leg Blast premix. I think I need to use lighter weights for lower body workouts.

Lisa

[lightening16]

Just a thought to switch up plyo legs. You could do a Hiit workout and then a shorter leg workout out or Bootcamp has a premix that has cardio and lower body workout only.
Good luck