Aquajock
Cathlete
Hello again, sportsfans:
The following is a suggested 4-week rotation after completing the HC "Faux CTX Hard Core Rotation" previously posted. The emphasis on this rotation is to return to your fave Cathes from previous years, to really build upper-end cardiovascular endurance, and to build total body muscle mass and strength. It is not for the impact-averse, and it emphasized cardio and weight usage in each workout, or most workouts. I'll leave it to the individual exerciser to select the appropriate cooldowns; time available you can pick one from one of Cathe's traditional cooldowns or use one of the Stretch Max routines, time permitting.
WEEK 1: PREGAME TAILGATE PARTY
Monday:
Body Max warm-up and traditional step segment
Boot Camp lower body premix
Boot Camp core only premix
Tuesday:
Cardio Kicks floor routine (power drills optional, time permitting)
PUB Pyramid Up premix
Wednesday:
MIC warm-up and hi/lo; EITHER CTX 10-10-10 hi/lo segment OR Boot Camp cardio only premix
Muscle Endurance ab/core routine
Muscle Endurance upper body segments only
Thursday:
Step Jump Pump step segment
PLB Pyramid UP premix
Friday:
KPC warm-up + high intensity drills; Cardio Kicks power drills
Body Max Ab segment
Body Max upper body segment
Saturday:
CTX Power Circuit warm-up through end of hi/lo segment
Hard Core Stretch Max of choice
WEEK 2: THE KICK-OFF (Circuit-Style)
Monday:
Cardio + Weights as produced, including ab segment
Tuesday:
Circuit Max warm-up until beginning of hi/lo segment; Step Jump Pump hi/lo + circuit segment
Step Jump ab segment
Wednesday:
Boot Camp as produced
Stretch Max of choice
Thursday:
High Step Advanced as produced
Slow And Heavy traditional ab routine
Friday:
Terminator's The Viper as produced
Power Hour ab segment
Saturday:
CTX Leaner Legs leg and ab routine
CTX Upper Body Split
WEEK 3: THE GAME'S AFOOT
Monday:
I-Max 2 warm up and step and blast segments, omitting recoveries by advancing to the next chapter immediately after the blast is done
Maximum Intensity Strength (MIS) ab routine
PUB Pyramid Down premix
Tuesday:
Circuit Max warm-up and hi/lo segments, fast-forwarding thru first resistance cycle; 10-10-10 hi/lo segment OR Boot Camp cardio only segment (whichever one you didn't do in week 1)
Muscle Endurance leg circuits only
Wednesday:
Step Blast (Step Blast Challenge optional, time premitting)
Slow And Heavy Core (Plank) and Ab routine
Push-Pull upper body premix
Thursday:
I-Max 1warm-up; HSTA cardio-only premix TWICE
PLB Pyramid Down premix
Friday:
CTX Power Circuit warm-up and hi/lo segment; Step Jump Pump hi/lo add-on premix
KPC ab/core routine on stability Ball
Legs & Glutes short-duration premix (not too familiar with those, so take your pick)
Saturday:
Rhythmic Step warm-up only
Stretch Max of choice
WEEK 4: THE HAIL-MARY PASS
Monday:
Circuit Max heavy barbell leg squats, plie squats and lunges ONLY (instead of compound upper/lower body resistance cycles with dumbbells); optional to add on Cardio Kicks power drills with final squat/lunge sequence
CTX Kickbox core/ab routine
CTX Upper Body Split chest
Tuesday:
The Oh-My Mish-Mosh: I-max 1 warm-up; CTX Power Circuit circuit segment; Boot Camp cardio+lower body segment
CTX Leaner Legs ab routine
CTX Upper Body Split triceps (warm-up with a set of push-ups)
Wednesday:
Body Max step warm-up; Body Max Power Circuit segment
Cardio+Weights ab segment
CTX Upper Body Split Back
Thursday:
The Terminator's Viper as produced
CTX Upper Body Split Shoulders
Friday:
Circuit Max warm-up; Step Jump Pump Hi/Lo Circuit segment (as produced)
PUB ab routine
CTX Upper Body Split Biceps
SATURDAY:
GAUNTLET RE-IMAGINED (search for this in the Open Discussion Forums "Advanced Search" feature with "Gauntlet Re-Imagined" subject only)
CTX Power Circuit plank / ab routine
Enjoy! Let me know if you have questions!
Love,
A-Jock
The following is a suggested 4-week rotation after completing the HC "Faux CTX Hard Core Rotation" previously posted. The emphasis on this rotation is to return to your fave Cathes from previous years, to really build upper-end cardiovascular endurance, and to build total body muscle mass and strength. It is not for the impact-averse, and it emphasized cardio and weight usage in each workout, or most workouts. I'll leave it to the individual exerciser to select the appropriate cooldowns; time available you can pick one from one of Cathe's traditional cooldowns or use one of the Stretch Max routines, time permitting.
WEEK 1: PREGAME TAILGATE PARTY
Monday:
Body Max warm-up and traditional step segment
Boot Camp lower body premix
Boot Camp core only premix
Tuesday:
Cardio Kicks floor routine (power drills optional, time permitting)
PUB Pyramid Up premix
Wednesday:
MIC warm-up and hi/lo; EITHER CTX 10-10-10 hi/lo segment OR Boot Camp cardio only premix
Muscle Endurance ab/core routine
Muscle Endurance upper body segments only
Thursday:
Step Jump Pump step segment
PLB Pyramid UP premix
Friday:
KPC warm-up + high intensity drills; Cardio Kicks power drills
Body Max Ab segment
Body Max upper body segment
Saturday:
CTX Power Circuit warm-up through end of hi/lo segment
Hard Core Stretch Max of choice
WEEK 2: THE KICK-OFF (Circuit-Style)
Monday:
Cardio + Weights as produced, including ab segment
Tuesday:
Circuit Max warm-up until beginning of hi/lo segment; Step Jump Pump hi/lo + circuit segment
Step Jump ab segment
Wednesday:
Boot Camp as produced
Stretch Max of choice
Thursday:
High Step Advanced as produced
Slow And Heavy traditional ab routine
Friday:
Terminator's The Viper as produced
Power Hour ab segment
Saturday:
CTX Leaner Legs leg and ab routine
CTX Upper Body Split
WEEK 3: THE GAME'S AFOOT
Monday:
I-Max 2 warm up and step and blast segments, omitting recoveries by advancing to the next chapter immediately after the blast is done
Maximum Intensity Strength (MIS) ab routine
PUB Pyramid Down premix
Tuesday:
Circuit Max warm-up and hi/lo segments, fast-forwarding thru first resistance cycle; 10-10-10 hi/lo segment OR Boot Camp cardio only segment (whichever one you didn't do in week 1)
Muscle Endurance leg circuits only
Wednesday:
Step Blast (Step Blast Challenge optional, time premitting)
Slow And Heavy Core (Plank) and Ab routine
Push-Pull upper body premix
Thursday:
I-Max 1warm-up; HSTA cardio-only premix TWICE
PLB Pyramid Down premix
Friday:
CTX Power Circuit warm-up and hi/lo segment; Step Jump Pump hi/lo add-on premix
KPC ab/core routine on stability Ball
Legs & Glutes short-duration premix (not too familiar with those, so take your pick)
Saturday:
Rhythmic Step warm-up only
Stretch Max of choice
WEEK 4: THE HAIL-MARY PASS
Monday:
Circuit Max heavy barbell leg squats, plie squats and lunges ONLY (instead of compound upper/lower body resistance cycles with dumbbells); optional to add on Cardio Kicks power drills with final squat/lunge sequence
CTX Kickbox core/ab routine
CTX Upper Body Split chest
Tuesday:
The Oh-My Mish-Mosh: I-max 1 warm-up; CTX Power Circuit circuit segment; Boot Camp cardio+lower body segment
CTX Leaner Legs ab routine
CTX Upper Body Split triceps (warm-up with a set of push-ups)
Wednesday:
Body Max step warm-up; Body Max Power Circuit segment
Cardio+Weights ab segment
CTX Upper Body Split Back
Thursday:
The Terminator's Viper as produced
CTX Upper Body Split Shoulders
Friday:
Circuit Max warm-up; Step Jump Pump Hi/Lo Circuit segment (as produced)
PUB ab routine
CTX Upper Body Split Biceps
SATURDAY:
GAUNTLET RE-IMAGINED (search for this in the Open Discussion Forums "Advanced Search" feature with "Gauntlet Re-Imagined" subject only)
CTX Power Circuit plank / ab routine
Enjoy! Let me know if you have questions!
Love,
A-Jock
