June Rotation

[Cathe Friedrich]

Hi Everyone! This months rotation will focus on Muscular Strength. It features working one to two body parts per day along with cardio training. This rotation is designed promote the development of lean muscle mass as well as burn extra body fat. Please remember to include a 5 minute warm up and 5 minute post stretch to all of your workouts. Enjoy!

WEEK ONE:

Monday.....Slow and Heavy Legs plus the cardio portion of Step and Intervals (CTX)

Tuesday....Slow and Heavy Back, 10 minutes of Ab Hits, plus the cardio portion of 10*10*10 (CTX)

Wednesday..Slow and Heavy Shoulders plus the first 30 minutes of MIC

Thursday...OFF

Friday...Slow and Heavy Chest, ab routine from Power Hour, plus Cardio Kicks

Saturday.....Slow and Heavy Biceps plus 1st 6 intervals of IMAX 2

Sunday...Slow and Heavy Triceps plus 10 minutes of another segment from Ab Hits



WEEK TWO:

Monday....PS Legs and Abs plus 30 minutes of walk/run

Tuesday...PS Back, MIS Back, MIS Abs and cardio only of CTX Kickbox

Wed.......PS Chest, MIS Chest, and cardio only of CTX Power Circuit

Thurs.....OFF

Fri.......PS Shoulders, MIS Shoulders, MIS Abs, and MIC only step portion

Sat.......PS Biceps, MIS Biceps, first 6 intervals of IMAX #1

Sun.......PS Triceps and MIS Triceps


WEEK THREE:

Mon........Slow and Heavy Legs and Step Heat Abs

Tuesday....Slow and Heavy Triceps and Step Fit

Wed........Slow and Heavy Shoulders, 10 minutes Ab hits, cardio only of CTX All Step

Thurs......Slow and Heavy Back, Slow and Heavy Abs, 30 minute walk/run

Fri........Slow and Heavy Chest and Cardio Kicks

Sat........Slow and Heavy Biceps

Sun........OFF


Week Four:

Mon.......Slow Heavy Shoulders, ABS ONLY from Cardio and Weights, plus cardio portion of CTX Kickbox

Tues......Slow and Heavy Legs

Wed.......Slow Heavy Chest plus Slow Heavy Back

Thurs.....OFF

Fri.......PS Legs and Abs plus 30 minute walk/run

Sat ......Slow Heavy Triceps plus warm up and second 5 intervals from IMAX 2

Sun.......Slow Heavy Biceps, ABS ONLY from Cardio and Weights, plus second five intervals from IMAX #1


Enjoy!