Cathe Friedrich Forums

teddy16410 · #1 01-17-2011, 05:46 AM

Hi Cathe! I know so many of us have used this awesome Rock Bottoms Rotataion over the years. I was wondering

if you could write us a new one including all the latest & greatest DVds & premixes. So many great lower workout have come out since June of '06. Whip my lower body into shape please!

Thank you!!!!
June '06 Rock Bottoms Rotation (copy & pasted below)

Hi Everyone! Being that summer swimsuit season is right around the corner, I thought we would all enjoy a ROCK BOTTOMS rotation to really sculpt the derriere muscles. Keep in mind that getting rid of the "overhang" at the base of the glutes is not only hard work but requires a SUPER CLEAN DIET. This month's rotation will blast your butt, burn some fat, and keep you looking stellar in your new swim suit....read on!

The following "Bonus Butt Workout" is to be done whenever you see "BBW" listed on a given day:

Bonus Butt Workout: (approximate time including stability ball segment of Pyramid Lower Body is 32 minutes)
1) One minute of squats with a challenging barbell weight
2) One legged front lunge (back leg propped up on high step)...2 alternating sets of 15 reps with weights in hands for more challenge.
3) Plie squats for one minute with a challnging barbell weight
4) Leg Press....2 alternating sets of 15 reps
5) Barbell Deadlift...2 slow sets of 15 reps
6) Wall squat with one leg elevated slightly...one minute on each leg
7) Deep and controlled power scissors for 30 seconds (or substitute one minute of walking lunges with 8 pound hand weights)

***Conclude the Bonus Butt Workout with the stability ball segment of Pyramid Lower Body

WEEK ONE:

Mon: IMAX plus 300 walking lunges and stretch
Tues: CTX Upper Body plus Bonus Butt Workout(BBW)
Wed: Cardio Kicks plus Coremax (seg 1)
Thurs: CTX Upper Body Plus BBW
Fri: Rhythmic Step plus Coremax (seg 3)
Sat Split: (pick what needs it most if only have time for one workout)
morning...45 minute well paced run and stretch
evening...Leaner Legs
Sun: OFF or Stretch Workout

WEEK TWO:

Mon: IMAX 2 plus 300 walking lunges and stretch
Tues: Pyramid Upper Body plus BBW
Wed: KPC
Thurs: Pyramid Upper Body plus BBW
Fri: Step Blast
Sat Split: (pick what needs it most if only have time for one workout)
morning...45 minute well paced run and stretch
evening...Pyramid Lower Body in its entirety
Sun: Rest or stretch workout

WEEK THREE:

Mon: Body Max (only last segment of upper body) plus BBW
Tues: Kick Max
Wed: Coremax seg 1 plus BBW
Thurs: Body Max in its entirety
Fri: Step Fit
Sat: Rest or stretch workout
Sun Split: (pick what needs it most if only have time for one workout)
morning...MIC
evening...Legs and Glutes

WEEK FOUR:

Mon: PS Back/Bi's/Abs plus BBW
Tues: IMAX 3
Wed: PS Chest/Shoulder/Tri plus BBW
Thurs: CTX Kickbox portion only plus 300 walking lunges
Fri: Step Works plus 5 minutes of favorite ab exercises
Sat: Rest or stretch workout
Sun Split: (pick what needs it most if only have time for one workout)
morning...Boot Camp plus 10 minutes Ab Hits
evening...Gym Style Legs