Okay, I found what I actually did not what I orginally put together (still looking). It follows the rotation pretty much as described but I think sometimes I did more cardio then it said and I might have done Heavy week a little different. When I do S&H I really like doing one body part a day. You know how sometimes you're in the mood to do what YOU want and not what the rotation says!
Anyway, if nothing else, I hope this helps you think about what you want to do. For for the Circuit week, I used Supersets and I know a couple of times I experimented with the premixes but I neglected to write down which ones. I did this rotation January & February of 2004. I felt really good - I didn't have any weight to lose but I know my arms definitely had more definition and my thighs (my most troubled area) were tighter and my pants fit loser. I was eating clean also - no sugar (my downfall). I remember I felt really energized.
I hope this helps!
Week 1 Circuits
S – Supersets, BC Core, L&G Floor
M – Step Works
T – Supersets ME Core
W - IMAX2,
T - Body Max,
F – Rhythmic Step (Challenge twice)
S - Stretch
Week 2 Heavy
S - S&H Legs/Abs
M – S&H Back, Step Blast (no challenge)
T – S&H Biceps, Step Heat
W – S&H Chest, BC Core, Imax 2 1-5
T – S&H Triceps, Kickbox
F – S&H Shoulders, All Step
S - Stretch
Week 3 High Rep
S – Power Hour, 10/10/10
M – Imax 1
T – Power Max
W – Muscle Endurance
T – Step Works, BC Core
F – 30 min run
S - Stretch
Week 4 Supersets
S – MIS Legs, BC Core, Step Blast (no blasts)
M – PUB Chest/Back, KPC
T – Imax 2
W - PUB Bicep/Triceps, Rhythmic Step
T – Imax Xtreme
F – PUB Shoulders, ME Abs, Step Jam
S - Stretch
Week 5 Circuits
S – Supersets, BC Core, L&G Floor
M – Step Fit
T – Supersets, SB (no challenge)
W – Step Jam
T – Imax 2
F – Supersets 10/10/10
S - Stretch
Week 6 Heavy
S - S&H Legs/Abs,
M – S&H Back, Step Blast (no challenge)
T – S&H Shoulders, Rhythmic Step
W – S&H Chest, BC Core, Imax 2 6-10
T – S&H Biceps, Step Fit (1st 2 combos)
F – S&H Triceps, KPC
S – Stretch
Week 7 High Rep
S – Power Hour, 10/10/10
M – Power Max
T – Imax 2
W – MIS, All Step
T – Step Works, BC Core
F – KPC
S - Stretch
Week 8 Supersets
S – Leaner Legs, BC Core
M – PUB Biceps/Triceps, Kickbox
T – Imax 2
W - PUB Chest/Back, KPC
T – Imax Xtreme
F – PUB Shoulders, ME Abs, SJP step cardio only
S - Stretch
Jo
