June 2015 Rotation

[Cathe Friedrich]

Hi Everyone! This month's rotation is all about shock training. Rev your metabolism, blast off body fat, build lean muscle mass & increase your stamina. Each week you'll jump, punch & crunch your way to
a fitter you! Eat clean and have healthy snacks ready to go for those ravenous moments. Extra water and extra sleep go a long way too. Enjoy!

WEEK ONE:

Mon....Slow & Heavy Chest & Back

Tues...Kick Punch and Crunch

Wed.....Slow & Heavy Legs & Shoulders

Thurs....Hard Strikes

Fri.....Slow & Heavy...Biceps & Triceps

Sat....Rockout Knockout

Sun....Yoga Relax


WEEK TWO:

Mon...4DS higher Intensity Step

Tues....Pedal Power or solid cardio of choice

Wed....4DS...Lower Intensity Step

Thurs....4DS....Kickbox

Fri....4DS...Bootcamp

Sat....Yoga Max

Sun....Off


WEEK THREE:

Mon....Gym Style...Back Shoulders Biceps

Tues.....Cycle Max or solid cardio of choice Plus Core Max Segment 2

Wed...Gym Style ....Chest & Triceps

Thurs....Gym Style Legs

Fri...Intensity plus Core Max Segment 1

Sat....IMAX 2 plus Core Max Segment Three

Sun....Off


WEEK FOUR:

Mon....Lift it Hiit It Legs w/Abs 1

Tues....Plyo Hiit 1

Wed....Lift It Hit It Back Biceps Shoulders w/Abs 2

Thurs....Plyo Hiit 2

Fri....Lift It Hit It Chest Triceps Shoulders w/ Abs 1

Sat....Hiit ...40/20

Sun....Yoga Relax

 

[dixiedog6]

Thanks!!!!!

 

[bonjonbart]

Thanks Cathe. I was thinking that I would need to schedule heavy weight rotation, but you've done the work for me.

 

[Kathy36]

Thanks Cathe... Love it

 

[nsaeolian]

I came on the forum, hoping but not expecting to see June's rotation here. I am happy to see it today! As usual I may have to do some substitution but I need some guidance or I would end up always doing the same thing.

 

[poohpeggy]

Thank You!

 

[LadyLep]

What would be good subs for all of week one except HS and Yoga? I have RWH, XTrain, LIS, MM, Hardcore Extreme, PUB, PLB, Timesaver and more. I have all from week 3 except GS both upper body wo's. I have all from weeks 2&4.

Maybe this would work:
M- PUB
T- HE the one that has KPC in it some
W- PLB
Th- HS
F- PUB
S-Hardcore Extreme again?

I'm not sure I can do hardcore extreme tomorrow, too long for weekdays...maybe the timesaver with KPC in it for Tuesday...

Happy to have many to sub!
Thanks in advance!


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[poohpeggy]

I would sub in X-train Burn Sets for Slow Heavy. Any Kickboxing can be substituted.