This month’s rotation was put together with the goal of getting in shape for summer. I will create a new rotation each month for three months (March..April…May) with this same goal so you’ll be summer ready by June 2013.
This March rotation focuses mostly on XTRAIN workouts along with some of my other explosive cardio and interval based workouts to keep the metabolism stimulated and in fat loss mode. I will also use XTRAIN BURN SETS as the main weight training source to build muscle over this next month. Between building lean muscle mass and burning body fat you’ll be well on your way to getting Summer Fit.
Remember that high levels of activity burn more calories and the more you burn the hungrier you will feel. Nothing wrong with eating extra calories to support your active routine but eat the RIGHT foods. Some examples are to chop up veggies and dip them in a seasoned greek yogurt, eat low sugar fruits like berries and granny smith apples, eat lean protein sources, and have a whey protein shake after a workout. Avoid simple sugar foods, junk foods, foods in boxes like cereals, pasta, hamburger helper mix ins, also avoid excessive dairy products and high sodium foods. DO DRINK WATER and SLEEP 7 to 8 hours a day!
These changes won’t all happen overnight but make a few every couple of weeks and by June you will Super Lean and Summer Fit!
WEEK ONE:
Mon…Intensity
Tues…XTRAIN/BURN SETS/Chest, Back, Shoulders
Wed… XTRAIN Hard Strikes PLUS AB CIRCUITS Weights and Plates
Thurs…XTRAIN Cardio Leg Blast
Fri….. XTRAIN/BURN SETS/ Bi’s and Tri’s PLUS Bonus Core #1
Sat… Imax 2
Sun…Off
WEEK TWO:
Mon…Drill Max
Tues… XTRAIN/BURN SETS/Chest, Back, Shoulders
Wed… Hiit 40/20 PLUS AB CIRCUITS Stability Ball Abs
Thurs… Cross Fire
Fri….. XTRAIN/BURN SETS/ Bi’s and Tri’s PLUS Bonus Core #1
Sat… XTRAIN Legs
Sun…OFF
WEEK THREE:
Mon… XTRAIN Cardio Leg Blast
Tues… XTRAIN/BURN SETS/Chest, Back, Shoulders
Wed… Hit 30/30 PLUS Ab Circuits No Equipment
Thurs… To The Max
Fri….. XTRAIN/BURN SETS/ Bi’s and Tri’s PLUS Bonus Core #1
Sat… Double Wave Pyramid Hiit PLUS Butts and Guts (no abs just the legs)
Sun…OFF
WEEK FOUR:
Mon… Legs and Glutes
Tues… XTRAIN/BURN SETS/Chest, Back, Shoulders
Wed… XTRAIN Tabatacise
Thurs… XTRAIN/BURN SETS/ Bi’s and Tri’s PLUS Bonus Core #1
Fri…..XTRAIN Supercuts
Sat… Body Max 2
Sun…OFF
Looking forward to starting but this is the April rotation correct?
Oh, I’m so happy to have this rotation! Having seen my legs in shorts recently in Orlando, I’m highly motivated. You’re rotation will be just the challenges I need every day to ensure I’m ready for the summer and your Glassboro Road Trip! (Yes, I’m still assuming the wait list will smile upon me.)
Cathe, I have a question about this rotation. On week #2 is shows Monday is Drill Max and Tuesday is XTRAIN/BURN SETS/Chest, Back, Shoulders. I know there is cardio and weight work in Drill Max, but will the weights in Drill Max affect doing another weight workout the next day?
Whoo-hoo, this looks great. The ONLY discs I don’t have are the Drillmax and Bodymax 2… but I think I could sub To The Max and Bootcamp….. would that work???
Training for a 20k, I run 3 days a week. How should I fit this in?
When it says BURN SETS, does it still mean to do the entire DVD workout?
Hi Amanda! If the weight work in Drill Max doesn’t deliver DOMS-like excessive muscle soreness in your upper body muscles (it usually does not) you are good to go the next day.
Yes you can Mary 🙂
When is your 20K? If its within 30 days, you may have to put the rotation off and focus on training for your 20k more directly. This rotation will always be here for you when your finished. Good luck with your race.
Hi Lorraine 🙂 Hope to see you this summer !!!
Hi Carina…I have the exact muscle groups for the Burn Sets listed right after…For example if it says BURN SETS Chest, Back & Shoulders…you do Chest, Back and Shoulders..
Happy Training 🙂
I can’t wait to start this rotation. It looks like so much fun. I have one week left in the 90 day XTrain rotation, and my results have been amazing! Thank you Cathe!
Thanks so much Cathe! I will finish week #12 of XTrain this week and I have loved it and now I’m looking for more variety and to mix in some of my old favorites with the XTrain weight workouts. Thanks for your answer! And, no, I don’t have any DOMs like soreness after Drill Max. Its def one of my faves, well, I take that back, every one of your dvd’s that I have are my faves!
The 20k is not until June 1st. I run year round and do your rotations by just making some cardio adjustments. This rotation is pretty agressive and high impact. I have run this 20k for the past 10 years. What do you think?