12 week Anti-gravity rotation

marih

Cathlete
(Still trying to master new workouts! Miss the old ones so I came up with this and thought I would share. Different size weights are the focal point, as well as extra leg work. Core is worked 3 times a week. Most of the workouts are about an hour). Rotation is for 6 weeks, then repeats with options for cardio)

Monday- Hiit Circuit Upper Body + Bonus Abs 1-56 min.

Tuesday- Great Glutes Extreme- 62 min.

Wednesday- X-Train Hard Strikes #12-59 min.

Thursday- Hiit Circuit Lower Body + Bonus Abs 2-59 min.

Friday-Pedal Power-58 min. (or Party Rockin Step 1 or 2- 53 or 52 min)

Saturday- Flex Train-56 min.

Monday- LIS Upper Body Split-56 min.

Tuesday-LIS Cyclemax-56 min. (or LIS LowImpact Challenge-50 min)

Wednesday-LIS Lower Body Split/Pilates or Yoga Abs-54 or 59 min.

Thursday-Rockout Knockout Scrambled #2-65 min.

Friday-LIS Turbobarre- 75 min.

Saturday- Afterburn-54 min.


Monday-XTrain Ch, Ba, Sh/+Core #1 Premix 01-62 min (optional 100 rep lateral raises-7 min)

Tuesday-Cardio Leg Blast-56 min.- (optional 100 rep Hip Thrusts 6 min, 100 rep scarecrows 6 min)

Wednesday-XTrain Bi/Tris/+Core #2 Premix#2-58 min (optional 100 rep challenges bicep curls 7 min, 100 rep tricep extensions-7 min.)

Thursday- XTrain Ride-56 min.

Friday- XTrain Supercuts-46 min. (optional 100 rep Hip Thrusts 6 min)

Saturday- Lean Legs & Abs + Bonus Barre-61 min.


Monday – Lift It Hit It: Chest/Triceps/Shoulders+ Abs #2-52 min.

Tuesday- Rockout Knockout Scrambled #2-65 min.

Wednesday- Lift It Hit It: Legs +Abs #1-51 min.

Thursday- Pedal Power-58 min (or Party Rockin Step 1 or 2- 53 or 52 min)

Friday- Lift It Hit It Back/Biceps/Shoulders + Core #1 -62 min.

Saturday- Great Glutes Extreme- 62 min.


Monday-XTrain Burnsets-Ch, Ba, Sh #1-61 min

Tuesday- X-Train Legs/Premix 03-all +rear delts-81 min (optional 100 rep Hip Thrusts 6 min)

Wednesday-X-Train BurnSets-Bi/Triceps #2-48 min.

Thursday- X-Train Hard Strikes #12-59 min.

Friday- Lean Legs & Abs + Bonus Barre-61 min.

Saturday-XTrain-Ride-56 min. (or cardio of choice)


Monday-High Reps-65 min.

Tuesday-Low Impact Hiit One #2-50 min.

Wednesday- Lower Leg Blast #3- 76 min.

Thursday- Plyo Hiit#1 +Abs #2-40 min.

Friday-STS TBT-66 min.

Saturday- Plyo Hiit#2 + Abs#1-37 min.


Monday- Hiit Circuit Upper Body + Bonus Abs 1-56 min.

Tuesday- Great Glutes Extreme- 62 min.

Wednesday- X-Train Hard Strikes #12-59 min.

Thursday- Hiit Circuit Lower Body + Bonus Abs 2-59 min.

Friday-Pedal Power-58 min. (or Party Rockin Step 1 or 2- 53 or 52 min)

Saturday- Flex Train-56 min.

Monday- LIS Upper Body Split-56 min.

Tuesday-LIS Cyclemax-56 min. (or LIS LowImpact Challenge-50 min)

Wednesday-LIS Lower Body Split/Pilates or Yoga Abs-54 or 59 min.

Thursday-Rockout Knockout Scrambled #2-65 min.

Friday-LIS Turbobarre- 75 min.

Saturday- Afterburn-54 min.


Monday-XTrain Ch, Ba, Sh/+Core #1 Premix 01-62 min (optional 100 rep lateral raises-7 min)

Tuesday-Cardio Leg Blast-56 min.- (optional 100 rep Hip Thrusts 6 min, 100 rep scarecrows 6 min)

Wednesday-XTrain Bi/Tris/+Core #2 Premix#2-58 min (optional 100 rep challenges bicep curls 7 min, 100 rep tricep extensions-7 min.)

Thursday- XTrain Ride-56 min.

Friday- XTrain Supercuts-46 min. (optional 100 rep Hip Thrusts 6 min)

Saturday- Lean Legs & Abs + Bonus Barre-61 min.


Monday – Lift It Hit It: Chest/Triceps/Shoulders+ Abs #2-52 min.

Tuesday- Rockout Knockout Scrambled #2-65 min.

Wednesday- Lift It Hit It: Legs +Abs #1-51 min.

Thursday- Pedal Power-58 min (or Party Rockin Step 1 or 2- 53 or 52 min)

Friday- Lift It Hit It Back/Biceps/Shoulders + Core #1 -62 min.

Saturday- Great Glutes Extreme- 62 min.


Monday-XTrain Burnsets-Ch, Ba, Sh #1-61 min

Tuesday- X-Train Legs/Premix 03-all +rear delts-81 min (optional 100 rep Hip Thrusts 6 min)

Wednesday-X-Train BurnSets-Bi/Triceps #2-48 min.

Thursday- X-Train Hard Strikes #12-59 min.

Friday- Lean Legs & Abs + Bonus Barre-61 min.

Saturday-XTrain-Ride-56 min. (or cardio of choice)


Monday-High Reps-65 min.

Tuesday-Low Impact Hiit One #2-50 min.

Wednesday- Lower Leg Blast #3- 76 min.

Thursday- Plyo Hiit#1 +Abs #2-40 min.

Friday-STS TBT-66 min.

Saturday- Plyo Hiit#2 + Abs#1-37 min.
 

eriley99

Member
I like this and have been missing some of the others, too! I have this week planned out but I think this will save me some planning time going forward. I don't have STS- what is TBT? Is there a substitution you can recommend?

Thanks!
 

MomInVT

Cathlete
I like this and have been missing some of the others, too! I have this week planned out but I think this will save me some planning time going forward. I don't have STS- what is TBT? Is there a substitution you can recommend?

Thanks!
I think she means TB = total body.
Muscle Max would be a good sub if you have it.
 

marih

Cathlete
I like this and have been missing some of the others, too! I have this week planned out but I think this will save me some planning time going forward. I don't have STS- what is TBT? Is there a substitution you can recommend?

Thanks!
Thanks, guys, and yes, Muscle Max or any heavy total body would work!
 

str8shooter

Cathlete
This looks like a very challenging rotation. I'm in!! Thank you for sharing it with us :)


Sent from my iPhone using Tapatalk
 
Hello,

Marih,
I am just popping in to say i like the name of your rotation.
Anti-gravity rotation. The name says it all.:D
Great rotation.

Enjoy defying the gravity;)
 
Last edited:

carolmcf

Cathlete
Thanks so much for coming up with this rotation! I love the workout choices, and I am going to believe it will help us defy gravity!!! :p
 

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