Febuary Rotation/Cardio and Weights

[Cathe Friedrich]

Hi Everyone! This months rotation will will focus on workouts that combine cardio and weights together in the same workouts (except for just a few workouts). Two weeks will feature existing workouts and two weeks will be a little more "homemade". Have Fun!

WEEK ONE:
(Feel free to add in an "all cardio" workout on one of your off days)

Mon....Cardio and Weights
Tues...OFF
Wed....Step, Jump, and Pump
Thurs..OFF
Fri....Circuit Max
Sat....OFF
Sun....Body Max


WEEK TWO:

Mon...
Warm up and 1st three intervals of IMAX 1, then immediately perform the following exercises.

Barbell Chest Press (10 reps)
Barbell Military Press (10 reps)
Barbell Bicep Curls (10 reps)
(repeat the above 3 exercises in this order for a total of three sets)

Then immediately do the next three intervals of Imax 1 and follow with...
Barbell Deadrow (10 reps)
Barbell Deadlift (10 reps)
Slow Push ups (10 reps)
(repeat the above 3 exercises in this order for a total of three sets)


Then immediately do the next 3 intervals of Imax 1 and go into...
Barbell Squats (25 reps)
Triceps Dips (25 reps)
Dumbbell Lateral Raises (12 reps)
(repeat the above 3 exercises in this order for a total of three sets)

Then conclude with the Abs and stretch from Muscle Endurance

Tues....OFF

Wed....(repeat Mondays "Homemade" Circuit)

Thurs....Off

Fri...(Repeat Mondays "homemade" circuit

Sat....OFF

Sun....MIC Step Portion only right into Pyramid Lower Body



WEEK THREE:

Mon....Boot Camp
Tues...MIC hi/lo plus 10 minutes Ab Hits
Wed....Boot Camp
Thurs..MIC Step portion plus 10 minutes Ab Hits
Fri....OFF
Sat....Boot Camp
Sun....OFF



WEEK FOUR:

Mon....
Warm up and first 4 intervals of IMAX 2, then immediately follow with...

Barbell Squats (25 reps)
Leg Presses (16 per side)
Tricep Dips (25 reps)
(repeat the above 3 exercises in this order for a total of three sets)

Then immediately do the next three intervals of IMAX 2 and go into...

One arm dumbbell rows (16 per side)
Dumbbell Hammer curls (16 slow reps)
Dumbbell Chest Press (12 slow reps)
(repeat the above 3 exercises in this order for a total of three sets)

Then immediately do the last 3 intervals of Imax 2 and go into....

Barbell Static Lunge (16 per side)
Dumbbell Rear Delt Flys (10 slow reps)
Dumbbell Tricep Kickbacks (10 reps per side)
(repeat the above 3 exercises in this order for a total of three sets)

Then conclude with abs and stretch from Muscle Endurance

Tues...Off

Wednesday...Repeat Mondays "homemade" circuit

Thurs...Off

Friday...Repeat Mondays "homemade" circuit

Sat....OFF

Sun....Cardio and Weights

Enjoy! PS......I hope your team of choice wins the Super Bowl!

[sara33]

WOW, Cathe!! This one looks like fun!!! I might not even have to wait until "post-baby" to try this one! Of course, I will have to modify all the jumping but it looks like a blast!
I hope my team wins the SuperBowl, too! I would love to have that free Cathe travel mug! ;-)

[slenamond]

Thanks Cathe!!!

This looks great. I started with week 2 and LOVED the Imax weight combo. I felt really worked out after that!!

Your the best!!

[slenamond]

I made a small change to this rotation and really liked what I did.

I started with week 2 since I had just done some of the videos in week 1. However, instead of doing the same I-max work out from Monday on Wed and Fri on Wed I did Step, Jump, Pump and on Fri I did an Interval Run like so:

5 min warmup then stretch

7 - 30 second sprints with 1 minute recovery. This took about 11 minutes. Then..

I did the first weight sets Cathe said to do from the Imax circuit.

Then I repeated the 7 - 30sec sprints, did the 2nd weight set, then repeat the run portion, then the 3rd weight set. Stretch.

I felt really worked out and I did not get bored from doing Imax again.

Just thought I'd share.