Hi Everyone! Get ready, get set…goooo! This month visits lots of workouts we haven’t touched in a while to shock your metabolism as you dive into the season of losing the heavier layers of clothing. Time to get busy!
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WEEK ONE
Mon…Step Blast
Tues…4DS Kickbox in its entirety (Legs)
Wed…Cycle Sweat (or solid cardio of choice)
Thurs…Muscle Max
Fri…Rock’m Sock’m
Sun OFF
WEEK TWO
Mon…Power Hour
Tues ..Lift It Hiit It Legs
Wed…RIDE (or solid cardio of choice)
Thurs …High Reps
Fri…MMA Kickboxing
Sat….Flex Train
Sun OFF
WEEK THREE
Mon…Intensity
Tues …Cardio Leg Blast
Wed…Pedal Power (or solid cardio of choice)
Thurs…Muscle Endurance
Sat…Circuit Blast
Sun OFF
WEEK FOUR
Tues …Chiseled Lower Body Blast
Wed…Cycle Max (or solid cardio of choice)
Thurs…STS Total Body
Fri…Kick Max
Sat…Super Cuts
Sun OFF
A very good fat burning, tone it up , spring rotation!! You always seem to keep each rotation fresh! Thank you for years and years of great rotations!!
Peggy
I am noticing some of your rotations do not allow enough rest for the muscles being worked . For instance doing” Power Hour “which works legs then the next day doing “Lift it hiit it Legs”. This does not allow the proper 48 hours rest between using the same muscle groups. This could result in injury or improper rest. Im concerned about this. Ive noticed it several times. Please work on this issue. Thanks
Hi Jodie, there really is nothing wrong with doing Power Hour followed by Lift iT HiiT it Legs. Power Hour is a hi-rep low-weight total body workout. Since the weights you use in Power Hour are less than 50% of your one max rep the workout does not cause enough trauma to your muscles to require 48 hours of rest. You only need 48 hours of rest when you use a weight that causes enough trauma to your muscles that a longer rest period is needed. To cause this amount of trauma you need a weight that is at least above 60% of your one rep max and where you train at an intensity where you train to failure or near failure. This usually means that you select a weight where you can’t lift past about a minute or less before your form fails or you can’t do another rep. In Power Hour you train each muscle group for about 5 minutes, so the intensity and trauma is not great enough to require 2 days of rest.
Hi Cathe!
I have a question in regards to doing 3 HIIT workouts a week. After doing that can I do a cardio non HIIT workout for the other days. I also weight train with your dvd’s.
Hi Debby, Generally speaking you can mix HiiT and moderate intensity workouts into your workout week. However, the amount of recovery time you will need will vary based on the intensity of the Hiit and other workouts you do as well as other factors. Listen to your body and be careful not to overtrain!