Welcome to Our Community

Wanting to join the rest of our members? Feel free to sign up today. Already a member? Simply log in above.

Sign Up
  1. Ripped with HiiT Presale

July 2012 Rotation

Discussion in 'VIDEO & DVD ROTATIONS' started by Cathe Friedrich, Jul 1, 2012.

  1. Cathe Friedrich Administrator

    Joined:
    Dec 31, 1999
    Messages:
    11,163
    Likes Received:
    75
    Hi Everyone! Since so many of you have just received the new workouts, Cross Fire and To The Max, I decided to focus on them with this July rotation. Remember that Cross Fire and To The Max are mostly cardio based and the amount of weight work included in these workouts is not significant enough to interfere with your weigh training days. This is why you will many times see the new workouts scheduled the day before or the day after your weight training days.

    With this in mind, remember that anytime you do a brand new workout or workout sequence, DOMS may very likely occur. Mild muscle soreness
    is fine to workout on top of with either cardio or weights. In fact it can help break up tightness and speed up recovery. More intense DOMS should be given proper recovery time of at least 48 hours between weight workouts (light cardio is ok to do with DOMS). So if you are ultra sore during any point in this rotation you'll need to modify it to suit your needs. As your body gets acclimated to the rotation, you'll experience less soreness between workouts.

    Good luck and remember that lots of water, excellent nutrition, and extra sleep improve your results!!!!

    Go get'm!!!!


    WEEK ONE

    Mon...Cross Fire

    Tues...LIS Trisets Upper Body Only Plus Ab Circuits Weights and Plates

    Wed...Kick, Punch Crunch

    Thurs...To The Max

    Fri...LIS Trisets Lower Body Only Plus 30 minute steady state run

    Sat...Cross Fire

    Sun...Yoga Relax or Off



    WEEK TWO

    Mon...To The Max

    Tues...High Reps

    Wed...Imax 2

    Thurs...Cross Fire

    Fri...Muscle Max

    Sat...To The Max

    Sun...Yoga Relax or Off



    WEEK THREE

    Mon...Cross Fire

    Tues...Gym Style Back, Biceps, Shoulders

    Wed...STS Plyo Legs Plus Ab Circuits No Equipment

    Thurs...To The Max

    Fri...Gym Style Chest and Triceps

    Sat...Cross Fire

    Sun...Yoga Relax or Off



    WEEK FOUR

    Mon...To The Max

    Tues...Muscle Endurance

    Wed...Hiit 40/20 Plus Ab Circuits Stability Ball

    Thurs...Cross Fire

    Fri...Kick Max

    Sat...To The Max

    Sun...Yoga Relax or Off
     
    Last edited by a moderator: Jul 1, 2012
    #1
  2. jacmar Cathlete

    Joined:
    Mar 5, 2007
    Messages:
    392
    Likes Received:
    1
    Cathe-thank you for taking the time to make up this awesome rotation AFTER getting our DVD's to us in record time!! You rock :)
     
    #2
  3. bonjonbart Cathlete

    Joined:
    Jul 27, 2010
    Messages:
    272
    Likes Received:
    18
    What FUN!!!
     
    #3
  4. jcpolsky Cathlete

    Joined:
    Dec 31, 1999
    Messages:
    133
    Likes Received:
    0
    What is STS Tri-Sets in week one? Is it the Upper and Lower Portion of STS Total Body? Thanks!
     
    #4
  5. dixiedog6 Cathlete

    Joined:
    May 9, 2004
    Messages:
    3,047
    Likes Received:
    4
    Thank you Cathe!!!!
     
    #5
  6. Kathy36 Cathlete

    Joined:
    Jul 10, 2006
    Messages:
    1,942
    Likes Received:
    0
    Thanks Cathe.. I love the new workouts. I couldn't wait to try them out and have already used them. Great job!!!
     
    #6
  7. gratefuldog Cathlete

    Joined:
    Nov 8, 2011
    Messages:
    59
    Likes Received:
    1
    I was wondering the same thing. Did she mean LIS trisets? I don't have STS totaly body, so I don't know if this is a premix on it or not. As well as when she says plyo legs from sts. Is that from meso 3 or is that on the sts total body?:confused:
     
    #7
  8. jcpolsky Cathlete

    Joined:
    Dec 31, 1999
    Messages:
    133
    Likes Received:
    0
    I thought the same about LIS. The STS Total Body premixes are just titled upper and lower body only and, of course, the LIS is Tri-Sets.

    On some of her other rotations that featured Plyo Legs she would usually write Plyo Legs of choice from STS Meso 3.
     
    #8
  9. SNM Videos Administrator

    Joined:
    Dec 31, 1999
    Messages:
    6,352
    Likes Received:
    4
    We've corrected the Typo. It should have said LIS, not STS for Upper Body and Lower Body Trisets
     
    #9
  10. jcpolsky Cathlete

    Joined:
    Dec 31, 1999
    Messages:
    133
    Likes Received:
    0
    Thanks SNM!
     
    #10
  11. poohpeggy Cathlete

    Joined:
    Aug 11, 2003
    Messages:
    388
    Likes Received:
    0
    Looks great! Thank You Cathe ..Peggy
     
    #11
  12. FrancesL Active Member

    Joined:
    Jul 17, 2007
    Messages:
    38
    Likes Received:
    0
    Does anyone know which STS plyo legs disk we should use for this Wednesday's rotation?
    I have 4 disks to choose from.
    Thank you in advance :)
     
    #12
  13. Atward Member

    Joined:
    May 1, 2007
    Messages:
    5
    Likes Received:
    0
    STS

    Is the STS Plyo legs for week 3 from STS total body?
     
    #13
  14. nckfitheart2009 Cathlete

    Joined:
    Jul 1, 2009
    Messages:
    1,552
    Likes Received:
    50
    Phew rotation

    Thanks Cathe for making these rotations.

    This is the second time I am attempting one of your rotations.

    All I can say is Phew :):):).

    Thanks for kicking my scale :):):)
     
    #14

Share This Page