August 2009 Rotation

(Last Updated On: April 1, 2019)
August 2009
August 2009

Hi Everyone! This month we are going to shock our system with a fitness pyramid. We are going to do one week of endurance, one week of moderate to heavy strength, one week of heavy strength, and one week of power and strength. Enjoy!

WEEK ONE:

Mon: MIS

Tues: 45 minute run

Wed: Power Hour

Thurs: Imax2

Fri: Muscle Endurance

Sat: indoor/outdoor cycle 50 minutes

Sun: Stretch

WEEK TWO

Mon: Gym Style (GS) Back, Biceps Shoulders

Tues: KPC

Wed: Gym Style Chest and Triceps

Thurs: MIC

Fri: Gym Style Legs

Sat: 45 interval run plus any segment core circuits

Sun: Stretch

WEEK THREE

Mon: Slow Heavy (SH) Back and Chest

Tues: Kick Max

Wed: SH Bis and Tris plus segment one coremax

Thurs: Indoor/outdoor cycle 45 min hills

Fri: SH Legs and Shoulders

Sat: Rhythmic Step plus any premix of Ab Hits

Sun: Stretch

WEEK FOUR

Mon: First week of STS Meso Three Chest, Shoulders and Biceps

Tues: STS PLYO LEGS

Wed: First week of STS Meso Three Back and Triceps

Thurs: Power Max plus Ab Circuits Yoga

Fri: STS PLYO LEGS

Sat: Steady state run 30 min plus Ab Circuits Pilates

Sun: Stretch

Enjoy!

2 thoughts on “August 2009 Rotation

  1. Is it absolutely necessary to have a “rest” day with absolutely no exercise? I always feel that I’m losing ground if I don’t work out 7 days a week. I’m currently following the 31/2 month STS program. Also, can I do a different Meso during my active recovery week?

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