Cathe Friedrich
Administrator
Sept 2014 Rotation
The Sept 2014 rotation is all about mixing heavy weights with light weights and mixing high intensity cardio with steady state cardio. There is great “shock value” in this rotation. Your metabolism will get a nice boost, your bone density will improve along with your strength and endurance. Eat as clean as possible and you are on your way to a “clean and mean” you!!! Enjoy the last stretch of the summer even though most of our minds are already wrapped around fall.
WEEK ONE:
Mon…Great Glutes
Tues….Cycle Max or other solid cardio of choice
Wed….Xtrain Chest Back Shoulders
Thurs…Step Max
Fri…Xtrain Bi’s Tri’s
Sat..Hiit 40/20…Plus Ab Circuits: Stability Ball
Sun….OFF
WEEK TWO:
Mon…Muscle Endurance
Tues….Pedal Power or other solid cardio of choice
Wed….Push Pull
Thurs…Rhythmic Step
Fri…Xtrain Legs
Sat..Hiit 30/30… Plus Ab Circuits: Weights and Plates
Sun….OFF
WEEK THREE:
Mon…Pyramid Lower Body
Tues….RIDE or other solid cardio of choice
Wed….Power Hour
Thurs…Party Rockin Step (#1 OR #2)
Fri…Hiit Double Wave Pyramid… Plus Ab Circuits: No Equipment Abs
Sat…Pyramid Upper Body
Sun….OFF
WEEK FOUR:
Mon…Muscle Max
Tues….Cycle Max or other solid cardio of choice
Wed….Intensity
Thurs…Legs and Glutes
Fri…Tabatacize (at least 3 of the 5 segments)… Plus Ab Circuits: Yoga Based
Sat..STS Total Body
Sun….OFF
The Sept 2014 rotation is all about mixing heavy weights with light weights and mixing high intensity cardio with steady state cardio. There is great “shock value” in this rotation. Your metabolism will get a nice boost, your bone density will improve along with your strength and endurance. Eat as clean as possible and you are on your way to a “clean and mean” you!!! Enjoy the last stretch of the summer even though most of our minds are already wrapped around fall.
WEEK ONE:
Mon…Great Glutes
Tues….Cycle Max or other solid cardio of choice
Wed….Xtrain Chest Back Shoulders
Thurs…Step Max
Fri…Xtrain Bi’s Tri’s
Sat..Hiit 40/20…Plus Ab Circuits: Stability Ball
Sun….OFF
WEEK TWO:
Mon…Muscle Endurance
Tues….Pedal Power or other solid cardio of choice
Wed….Push Pull
Thurs…Rhythmic Step
Fri…Xtrain Legs
Sat..Hiit 30/30… Plus Ab Circuits: Weights and Plates
Sun….OFF
WEEK THREE:
Mon…Pyramid Lower Body
Tues….RIDE or other solid cardio of choice
Wed….Power Hour
Thurs…Party Rockin Step (#1 OR #2)
Fri…Hiit Double Wave Pyramid… Plus Ab Circuits: No Equipment Abs
Sat…Pyramid Upper Body
Sun….OFF
WEEK FOUR:
Mon…Muscle Max
Tues….Cycle Max or other solid cardio of choice
Wed….Intensity
Thurs…Legs and Glutes
Fri…Tabatacize (at least 3 of the 5 segments)… Plus Ab Circuits: Yoga Based
Sat..STS Total Body
Sun….OFF
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