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.
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.
