October 2012 Rotation

[Cathe Friedrich]

Hi Everyone! This month is an undulating rotation which mixes strength with endurance. Expect to burn fat, calories and rev your metabolism. Get great sleep, eat clean, and drink extra water. This will maximize your results. Enjoy!



WEEK ONE:

Mon….Turbo Barre
Tues….Body Max 2
Wed…..Hiit 30/30 plus Ab circuits: Weights and Plates
Thurs….Cardio Kicks
Fri….Pyramid Upper Body
Sat….Pyramid Lower Body plus a 30 minute steady state run
Sun…Rest

WEEK TWO:

Mon….Leaner Legs
Tues….Step Pump and Jump
Wed…..Hiit 40/20…Plus Ab Circuits: No Equipment
Thurs….Kick Punch and Crunch
Fri….Muscle Max
Sat….Step Moves
Sun…Rest

WEEK THREE:

Mon….Lower Body Blast
Tues….Body Max Original
Wed…..Hiit Double Wave Pyramid …Plus Ab Circuits: Stability Ball
Thurs….Kick Max
Fri….Muscle Endurance
Sat….Cardio Core circuits
Sun…Rest

WEEK FOUR:

Mon….Butt’s N Guts
Tues….Boot Camp Original
Wed…..Hiit 30/30 Plus Ab Circuits Yoga Inspired
Thurs….4Day Split Kickbox (full workout in its entirety)
Fri….High Reps
Sat….Athletic Step
Sun…Rest

 

[bayerngirl]

Thanks Cathe!

 

[itsup2me]

Looks great Cathe! Thanks so much for taking the time to put the rotations together!

Kris

 

[Kathy36]

Thanks for a great rotation, Cathe...

 

[macbeanur]

Another great rotation, Cathe! I am so excited - I just ordered (finally!) CTX so now I can actually do leaner legs when it is called for in a rotation. Woo-hoo!

 

[tricia]

Substitution ideas?

Hi Cathe!

I've been doing this rotation all week, and my oh my, are my legs talking to me! Quick question - today is Cardio Kicks, but my DVD isn't working/freezing, so would MMA Kickbox be a good substitution? I normally use KickMax or KPC when Cardio Kicks is called for, but I see them on the horizon and wanted to throw a different one in there. I'm just not sure MMA KB is at the same CARDIO level as CK. Also, I don't have High Reps (yet - but my birthday is coming at the end of the month...) - what can I put in here for that when it comes up? Would either Push/Pull or Supersets work there - I never get to do those much, and always wish I could fit them in more often!

Thanks for everything, I'm turning 40 this month, and I know I wouldn't be in the shape I am if not for finding you when I was searching for a wedding workout!

Much Love & Appreciation!

 

[nsaeolian]

Whoooo looks grand. I just got in from a five day vacation on the Cabot Trail in Cape Breton, Nova Scotia. If you get a chance, go go go. So beautiful in the Highlands. I've lived in NS all my life and just went for the first time. We hiked and of course, ate. Time to get back to Cathe before Canadian Thanksgiving this weekend and turkey trouble!