Cathe’s Rock Bottoms 2 April 2021 Workout Rotation

April 1, 2021

by Cathe Friedrich

Hi Everyone! This month we will be doing an updated version of my Rock Bottoms rotation! I’ve received multiple requests to update the workouts in this rotation and although the bonus butt workout (BBW) remains the same as the last Rock Bottoms rotation (why fix something that isn’t broken… wink!), the workouts have been updated for each week. This rotation is more aggressive than many of my others so please add an extra off day if needed or substitute a gentler workout wherever you need to. Remember, this is YOUR workout schedule and it must always work for you! Have fun, get plenty of water, plenty of rest, and give me what you can! You’ve got this!

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Bonus Butt Workout (abbreviated as BBW):

1) One minute of SQUATS with a challenging barbell weight chased by 20 seconds SQUAT JUMPS.

2) One minute of WALKING LUNGES with a 10-pound weighted vest (or with 8-pound hand weights per hand) chased by 20 seconds of deep controlled POWER SCISSORS.

3) One minute of PLIE SQUATS with a challenging barbell weight chased by 20 seconds ICE BREAKERS.

4) HAMMER PUNCH LUNGES… 30 per side (be controlled and FEEL THE WORK)

5) BARBELL DEADLIFT… 2 sets of 15 reps (slow & heavy reps)

WEEK ONE:

Mon: Perfect HiiT High Impact… …plus 50 alternating rear lunges (holding 8-pound dumbbells in each hand or wearing a weighted vest of poundage choice)

Tues: Lift It HiiT It Legs

Wed: Perfect Pump Upper Body

Thurs: Strong & Sweaty Bootcamp

Fri: Rock’m Sock’m Kickbox plus core segment of choice

Sat: Metabolic Blast ….plus BBW

Sun: OFF or Perfect Flow of choice

WEEK TWO:

Mon: X10 (warm-up plus minimum of 3 segments)

Tues: Ripped With HiiT – HiiT Circuit Upper Body

Wed: Rev’d Up Rumble …plus 200 walking lunges (holding 8-pound dumbbells in each hand or wearing a weighted vest of poundage choice)

Thurs: PHA3 …plus BBW

Fri: Perfect HiiT Low Impact plus core segment of choice