Rotations 2009-2011

[mini-natty]

I was looking through and wanted a quick reference for these. Hopes this helps anyone looking for some recent rotations.

January 09 rotation burn extra calories and body fat while increasing lean muscle mass

February 09 Rotation focus on strength supplemented with shorter bursts of cardio + QUICK FIX CARDIO Bonus

MARCH 09 ROTATION focusing on cross training with a variety of workouts

May 09 Rotation mix of heavy weight and moderate to heavy weights with a little more focus on lower body in weeks two and especially four

April 09' Rotation moderate to heavy strength training and cardio

June 09 Rotation Muscle Endurance and Fat Loss using a mixture of the STS workouts

July 10' rotation kicking it up a notch with cardio endurance

Aug 09 Rotation fitness pyramid

Sept 09 Rotation split workouts for weights! We’ll do 4 day splits (2 upper 2 lower).

July 09' Rotation: Butt's and Guts

Oct 09 Rotation undulating STS rotation

Nov 09 Rotation shock your body with a different program protocol each week

Dec 09 Rotation Timesaver devoted to shorter workouts

Feb 10' Rotation 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

March 10 Rotation a combination of total body weight workouts, split weight workouts, and body part per day weight workouts, and circuit workouts

April 10 Rotation combination heavy weight training workouts from STS Meso 3 and the Gym Style Workouts

June 10' rotation working out with the oldies

May 10' Rotation a random rotation that will completely confuse your muscles

July 10' rotation kicking it up a notch with cardio endurance

August 10' Rotation a great rotation that keeps you super fit, super toned, and super sweaty all month long

Sept 10 Rotation cardio endurance with extra emphasis on the legs

Oct 10' Rotation total body strength with a bit more focus on upper body and core

Nov 10 rotation shock our system and mix it up with a different focus every week

Dec 10' Rotation complete Muscle Confusion w/Intensity, Hi Reps, LBB & STS Total Body

Jan 11' Rotation focuses on fat loss

FEB 2011 Rock Bottoms Rotation revised and updated the ROCK BOTTOMS June 06 rotation

March 2011 Rotation emphasize core and upper body

April 2011 Rotation mixing some old circuits with some new circuits

May 2011 Rotation- alternating weeks of lower intensity with weeks of higher intensity

June 11' Rotation- muscle confusion in a new format

August 2011

Sept 2011 a "shock your system" rotation that is a hybrid of strength,endurance and flexibility

October 2011 Rotation High Intensity Training and tough Circuits unite

Nov 2011 STS & Low Impact Series Combined

Enjoy!

[Shericbuck]

THANKS!!!! This is great and very helpful!

Sherry

[EllieB]

Thanks Natty!!!I was looking for something of the sort too, great job!