4DS 4 week challenge - 10.24.10 Start

[Dela]

Last week I started a 4DS rotation, I am starting with a minimum of 4 weeks, then will decide if I want to continue or move on to something else, I wanted a place to track all of my workouts to track what is or is not working.

I am not going to plan out the 4 weeks ahead precisely, but will do the 4 days of 30 min. cardio plus 4DS weights. In addition, I am adding in at least 1 more day of full body weights and another cardio day.

I hope it's OK for me to post this here, please feel free to post here too!

 

[Dela]

ETA: Removing some of the repetition.

 

[Dela]

ETA: Removing some of the repetition.

 

[Dela]

Heading into my fourth week, I am planning on extending this to at least 5 weeks to get through Thanksgiving week, too much going on that week to think about starting something new. Possibly may look at continuing through December 10 (vacation), but start to incorporate some pre-mixes to change it up.

I'm not thrilled I had 2 rest days in a row, end of week 3 start of week 4, but I guess it's not a big deal, no plans this week that would get in the way, except these crazy work hours.

10/24-10/30
Sunday: 4DS kickbox + upper body premix (103 minutes -back, chest, shoulders, biceps, triceps,)
Monday: 4DS bootcamp + 4DS Legs
Tuesday: 4DS kickbox + 4DS Biceps and triceps
Wednesday: KCM bootcamp + 4DS Chest and back
Thursday: KCM Circuit Burn Workout 2 + 4DS shoulders, core and calves
Friday: Cardio Core Circuit
Saturday: Cathe's Push Pull

10/31-11/6
Sunday - Rest
Monday - HIIT 30/30 + 4DS Shoulders, calves, core
Tuesday - KCM Kickbox workout 2 + 4DS Chest and back.
Wednesday - 4DS Boot camp + 4DS Biceps and Triceps
Thursday - KCM Muscle Definition Workout 1 (Short on time today) (note: unexpected quad doms)
Friday - Rest
Saturday - 4DS Kickboxing + 4DS Legs and Core

11/7-11/13
Sunday - Peak 10 Cardio
Monday - KCM Boot camp workout 1 + 4DS Chest and Back
Tuesday - KCM Circuit Burn workout 2 + 4DS Shoulders, Calves and Core (notes: circuit burn did not feel as challenging this time, need to up the weights, and it's not as much cardio as I thought. Only did half of the calf work).
Wednesday - 4DS Boot camp + 4DS Biceps and Triceps
Thursday - Rest - Not planned, work day/night spiraled out of control.
Friday - 4DS Kickboxing + Legs and Core
Saturday - Rest (Weekend trip)

11/14-11/20
Sunday - Rest (Weekend trip)
Monday - HIIT 30/30 + 4DS Chest and Back
Tuesday - KCM Circuit Burn workout 1 + 4DS Shoulders and core (did not do much of the calf work)
Wednesday - Kim Spreen Absolute KB, KB intervals only + 4DS Legs, no core. (Early AM workout)

 

[Dela]

Finished 4 weeks! I feel good, really enjoyed 4DS, can definitely feel my arms and legs feel harder. The last week I ended up with only the 4 workouts, but did get all of the splits in. Been busier than usual these past few weeks, and next week will be challenging time wise too. I think I will move on to some new workouts, but no official rotation until I get back from vacation in December. I really love 4DS, but tend to burn out on things if I over do it. I will definitely return this rotation soon. Should be getting the new workouts this week!


10/24-10/30
Sunday: 4DS kickbox + upper body premix (103 minutes -back, chest, shoulders, biceps, triceps,)
Monday: 4DS bootcamp + 4DS Legs
Tuesday: 4DS kickbox + 4DS Biceps and triceps
Wednesday: KCM bootcamp + 4DS Chest and back
Thursday: KCM Circuit Burn Workout 2 + 4DS shoulders, core and calves
Friday: Cardio Core Circuit
Saturday: Cathe's Push Pull

10/31-11/6
Sunday - Rest
Monday - HIIT 30/30 + 4DS Shoulders, calves, core
Tuesday - KCM Kickbox workout 2 + 4DS Chest and back.
Wednesday - 4DS Boot camp + 4DS Biceps and Triceps
Thursday - KCM Muscle Definition Workout 1 (Short on time today) (note: unexpected quad doms)
Friday - Rest
Saturday - 4DS Kickboxing + 4DS Legs and Core

11/7-11/13
Sunday - Peak 10 Cardio
Monday - KCM Boot camp workout 1 + 4DS Chest and Back
Tuesday - KCM Circuit Burn workout 2 + 4DS Shoulders, Calves and Core (notes: circuit burn did not feel as challenging this time, need to up the weights, and it's not as much cardio as I thought. Only did half of the calf work).
Wednesday - 4DS Boot camp + 4DS Biceps and Triceps
Thursday - Rest - Not planned, work day/night spiraled out of control.
Friday - 4DS Kickboxing + Legs and Core
Saturday - Rest (Weekend trip)

11/14-11/20
Sunday - Rest (Weekend trip)
Monday - HIIT 30/30 + 4DS Chest and Back
Tuesday - KCM Circuit Burn workout 1 + 4DS Shoulders and core (did not do much of the calf work)
Wednesday - Kim Spreen Absolute KB, KB intervals only + 4DS Legs, no core. (Early AM workout)
Thursday - Rest - Derailed by a migraine.
Friday - 4DS Boot camp + 4DS Biceps and Triceps
Saturday - Rest day