November Rotation

[Cathe Friedrich]

Hi Everyone! I'm posting the November rotation early since we will be busy filming for the next couple of weeks:-). This rotation will be a 4 day split and supplemented with cardio. This split will allow you to train hard each day since you will work opposing muscle groups with every lift. You can expect to build lean muscle mass, get great definition, and burn body fat. Remember that to get maximum results you must also eat clean, sleep well, drink extra water, and increase your protein slightly to aid in muscle tissue recovery. Enjoy!

PS.....I have split the Slow and Heavy series up in a different order to accompany this rotation.


WEEK ONE

Mon: Slow&Heavy Chest/Slow&Heavy Triceps/ Abs from Muscle Endurance

Tues: Slow&Heavy Back/Slow&Heavy Biceps/ 30 minute run

Wed: Slow&Heavy Shoulders/ Pyramid Lower Body Stability Ball and floorwork exercises/ 10 minutes of Ab Hits

Thurs: Pyramid Lower Body Standing Exercises/30 minute cardio of choice

Friday: Kick Punch and crunch

Sat: Imax 2

Sun: OFF


WEEK TWO:

Mon: Slow&Heavy Chest/Slow&Heavy Triceps/ 10 minutes of AB Hits

Tues: Slow&Heavy Back/Slow&Heavy Biceps/ 1st 30 minutes of MIC

Wed: Slow&Heavy Shoulders/ Pyramid Lower Body Stability Ball and floorwork exercises/ Abs from KPC

Thurs: Pyramid Lower Body Standing Exercises/2nd 30 minutes of MIC

Fri: Cardio Kicks

Sat: Imax one

Sun: OFF


WEEK THREE:

Mon: Pure Strength Chest and Triceps ONLY (do not do shoulders) plus 10 minutes of Ab Hits

Tues: Pure Strength Back and Biceps plus your favorite pure cardio workout

Wed: Pure Strength Shoulders plus Shoulders from CTX/ Floor work from PS Legs/ Abs from PS Legs

Thursday: Standing Leg work from PS Legs plus 30 minutes of your favorite pure cardio

Fri: Imax 2

Sat: Step Works

Sun: OFF


WEEK FOUR

Mon: Pure Strength Chest and Triceps ONLY (do not do shoulders) plus AB WORK ONLY (from S&H Chest Back VHS/DVD)

Tues: Pure Strength Back and Biceps plus your favorite pure cardio workout

Wed: Pure Strength Shoulders plus Shoulders from CTX/ Floor work from PS Legs/ Abs from PS Legs

Thursday: Standing Leg work from PS Legs plus 30 minutes of your favorite pure cardio

Fri: Imax one

Sat: Rhythmic Step

Sun: OFF


Have Fun!

[delphene]

This looks Great! Thanks for taking the time to put this together!

[Krille007]

Thanks Cathe,

that looks really great! Unfortunately I don't have all the DVDs :-( , but my birthday is near :7 , so I hope my husband gets me one of the bundles, so I can finally start doing a rotation.

Kristine :-)

[dixiedog6]

Thanks!

[Joannafit]

i am THRILLED to see the PURE STRENGTH series......this is such a well designed, comprehensive series!!:D

[dixiedog6]

ITA, I love the PS series as well as S&H. I use PS all of the time but I neglect S&H, this rotation is what I need to us it again.

[dss62467]

Cool! I was hoping S&H was going to be part of the November rotation! I did S&H Legs last night and ooooooh! x( It hurt so good!

[JAFitMama]

Thank you Cathe for this 4 day split.
I am doing a 4 day split this week of my own accord after 2 weeks of CTX as produced. Nov. 1st I will begin the Nov. 04' rotation. If any one is up for a check in I'll join ya!

Judy
AKA Likes2bfit

[NicoleP]

Looks GOOD!! Thanks again for taking the time to post this:D

[sbwells]

Once again, thanks for the effort you put into posting these monthly rotations. I appreciate this very much. It's like having my own personal trainer!

Susan