NOV 2011 Low Impact Series Rotation

[Cathe Friedrich]

Hi Everyone! The following rotation is for all of you who have the Low Impact Series Bundle and want to do a one month rotation using it.You can expect to burn body fat, rev your metabolism, develop core strength, flexibility and balance through functional movement, metabolic training and flexibility training.

In order to get the maximum results from this monthly rotation you must accompany it with a healthy, clean as possible diet, extra water and a good night’s sleep. When you kick up your training many times you will find yourself hungrier after about a week (which is a normal and expected response). The key is to eat healthy 150 to 200 calorie snacks between healthy unprocessed meals! So have those healthy snacks ready to go so that you don’t eat the wrong foods.


Some healthy snack suggestions: Small apple and a small palmful of almonds ( or walnuts or hazelnuts)—OR—a cup of non fat Greek yogurt and a handful of blueberries—OR—- A ½ cup of raw veggies (broccoli, carrots, tomatoes) and 1 hard boiled egg—-OR—–a protein shake


WEEK ONE:
Mon…After Burn
Tues…OFF
Wed….Cardio Supersets (OR sub in Cycle Max if you have it OR instead do Slide & Glide in its entirety)
Thurs….Low Impact Challenge
Fri…..Total Body Tri Sets Lower Body
Sat…. Slide & Glide Cardio Portion only plus Total Body Tri Sets Upper Body
Sun….. Yoga Relax


WEEK TWO:
Mon…Athletic Training (or you can instead do Slide & Glide in its entirety)
Tues…OFF
Wed….Turbo Barre
Thurs…. Slide & Glide Cardio Portion only plus Total Body Tri Sets Upper Body
Fri…..Yoga Max
Sat….Low Impact Challenge
Sun….. Total Body Tri Sets Lower Body


WEEK THREE:
Mon…OFF or Yoga Relax
Tues…Afterburn
Wed….Low Impact Challenge
Thurs….Tri Sets Upper Body
Fri….. Tri Sets Lower Body
Sat….Slide & Glide Cardio Portion only plus Low Impact Challenge (or sub in Cycle Max if you have it)
Sun….. Cardio Supersets

WEEK FOUR:
Mon…Low Impact Challenge
Tues…Athletic Training
Wed….Yoga Max
Thurs…. Tri Sets Lower Body
Fri….. Slide & Glide Cardio Portion only plus THE CARDIO BLAST SEGMENT ONLY (from Low Impact Challenge)
Sat….Turbo Barre lower Body Express Premix
Sun….. Tri Sets Upper Body


If you prefer to make this a 5 day rotation instead, do the following:


WEEK ONE:
Mon…After Burn
Tues…OFF
Wed….Cardio Supersets (or sub in Cycle Max if you have it)
Thurs….Low Impact Challenge
Fri…..Total Body Tri Sets Lower Body plus Yoga Relax Express workout.
Sat…. Slide & Glide Cardio Portion only plus Total Body Tri Sets Upper Body
Sun….. OFF


WEEK TWO:
Mon…Athletic Training
Tues…OFF
Wed….Turbo Barre
Thurs…. Slide & Glide Cardio Portion only plus Total Body Tri Sets Upper Body
Fri…..OFF
Sat….Low Impact Challenge
Sun….. Total Body Tri Sets Lower Body

WEEK THREE:
Mon…OFF
Tues…Afterburn
Wed….Low Impact Challenge
Thurs….Tri Sets Upper Body
Fri….. Tri Sets Lower Body
Sat….Slide & Glide Cardio Portion only plus Low Impact Challenge (or sub in Cycle Max if you have it)
Sun….. OFF


WEEK FOUR:
Mon…Low Impact Challenge
Tues…Athletic Training
Wed….OFF
Thurs…. Tri Sets Lower Body
Fri….. Slide & Glide Cardio Portion only plus THE CARDIO BLAST SEGMENT ONLY (from Low Impact Challenge) Plus Yoga Max Express workout of your choice
Sat….OFF
Sun….. Tri Sets Upper Body

[RPAGE64@CHARTER.NET]

Looks like fun. Thank you Cathe and thank you for the snack suggestions!

[corkykollman]

Cathe don't forget the LIS & STS! Thanks though especially for the snack tips! Appreciate any extra tips on the food!

[poohpeggy]

Thank You so much Cathe. These look great! Peggy

[M&M]

I know you are super busy, but a LIS & STS Rotation would be very appreciated!! So I agree...please don't forget it! And thanks for such LIS! My knees love it and I adore it!

[jarnagsa]

Which chapters are used in Yoga Relax Express Workout used in the 5 day rotation? I just have the downloads, which don't include the premixes.

[rcsaros]

I am also looking forward to the LIS/STS rotation, hopefully it won't be forgotten. If I don't see if I plan on doing STS 3 days a week, LIS Cardio workouts 3 days a week, and throwing in some yoga/stretching in the evenings.

but would love to see what Cathe comes up with.

Thanks for a great LIS series

Rhonda

[vciera]

I'm finishing up a rotation (sort of a prep for this), I can't wait to get started on this rotation.

[gmans2798]

I too would love to see the new STS & LIS rotation!! Very excited for this rotation!

[kschubot]

What about a rotation with LIS and non-STS workouts? I don't have STS and would love to incorporate my other workouts with LIS.