Aquajock
Cathlete
Hello, sportsfans - had a few minutes to ponder this, and I thought I'd offer up a suggested Hard Core rotation that uses the CTX cardio+muscles-each-day 6-day theme. This 4-week rotation incorporates all of the HC discs, including a lot of premixes. As always, they work best with a multi-disc changer, but it's no tragedy if you have a single-disc player; just make sure your hands aren't too sweaty when switching discs out.
The focus of this rotation is to build upper-end cardiovascular endurance and leg power, as well as hit one upper body muscle group for endurance or strength. Certainly core and flexibility segments are incorporated as well.
Week 1: INDUCTION
Day 1:
I-Max 3 warm-up and step-only premix
Muscle Max legs only
Muscle Max abs/core, and cool-down stretch
Day 2:
Kick Max cardio (omitting Boot Camp challenge)
Muscle Max chest
Stretch max 1
Day 3:
Low Max warm-up and step-only premix
Muscle Max triceps (do a warm-up set of push-ups beforehand)
Core Max 1
Cool-down stretch of choice
Day 4:
High Step Challenge warm-up, cardio and leg resistance cycles ONLY (advancing with "next" or "chapter-skip" button past upper body drills)
Muscle Max shoulders
Stretch Max II
Day 5:
I-max 3 warm-up
Low Max blast only premix
High Step Challenge abs/core
Muscle Max biceps
Cooldown stretch of choice
Day 6:
HC Extreme #2 for 40 minutes
Core Max TOUGH premix
Stretch Max of choice
Day 7: REST
Week 2: CRESCENDO
Day 1:
Kick Max warm-up + Boot Camp challenge
GS Legs (barbell and dumbbell work only)
HSC abs/core
Cooldown stretch of choice
Day 2:
I-Max 3 warm-up and blast only premix
GS chest only
MM cooldown stretch
Day 3:
Low Max warm-up and blast only premix
GS triceps (do warm-up set of push-ups)
Muscle Max abs/core and cooldown
Day 4:
HSC warm-up and step-cardio ONLY ("next" or "chapter-skip"!)
Kick Max Boot Camp challenge
Muscle Max legs
GS shoulders and cooldown
Day 5:
HC Extreme Workout #3 for 40 min.
Core Max 1
GS Biceps
Cooldown of choice
Day 6:
Low Max step-only premix DONE AS A WARM-UP
(PAUSE the player after third interval for ham, calf and quad stretch)
GS Legs standing floor work
Stretch Max 1
Day 7: REST
WEEK 3: THE SALAD
Day 1:
HC Extreme workout #3 for 40 minutes
Core Max II
Stretch Max 3
Day 2:
HC Extreme Workout #2 for 40 minutes
Muscle Max Chest and Tris
Muscle Max cooldown
Day 3:
HC Extreme Workout #1 for 40 minutes
Muscle Max back, shoulders and core (no, you won't hurt anything!)
High Step Challenge cooldown
Day 4:
Kick Max without Boot Camp Challenge (leg conditioning drills optional, time and mojo permitting)
Muscle Max Legs
Stretch Max of choice
Day 5:
High Step Challenge cardio and resistance cycles, OMITTING LEG RESISTANCE CYCLES (remember your "next" or "chapter-skip" button?)
Core Max 3
Muscle Max biceps
Cooldown stretch of choice
Days 5 and 6: REST (YOU'LL NEED IT FOR . . .)
WEEK 4: NOSEBLEED
Day 1:
I-Max 3 warm-up and blast only premix
GS legs (barbell / dumbbell drills only)
High Step Challenge abs/core, and cooldown
Day 2:
Kick Max warm-up, Boot Camp Challenge TWICE
GS Chest only
Muscle Max cooldown
Day 3:
High Step Challenge CARDIO ONLY AS A WARM-UP (remember to perform brief dynamic stretches for hams, calves and quads at end of 5th cycle)
Low Max Blast only premix
GS Triceps (do a set of push-ups as a warm-up)
Muscle Max abs/core
Cooldown of choice
Day 4:
Low Max warm-up
GS legs (standing/floor long-lever work only)
GS shoulders
Stretch Max 1
Day 5:
I-Max 3 warm-up through first interval (before the blast)
Core Max TOUGH premix
GS biceps
High Step Challenge cooldown
Day 6:
Low Max Blast only premix DONE AS A WARM-UP (PAUSE after 3rd blast for brief dynamic stretches for calves, hams and quads)
I-Max 3 Blast only premix
Core Max AND cooldown of choice
Have fun!
A-Jock
The focus of this rotation is to build upper-end cardiovascular endurance and leg power, as well as hit one upper body muscle group for endurance or strength. Certainly core and flexibility segments are incorporated as well.
Week 1: INDUCTION
Day 1:
I-Max 3 warm-up and step-only premix
Muscle Max legs only
Muscle Max abs/core, and cool-down stretch
Day 2:
Kick Max cardio (omitting Boot Camp challenge)
Muscle Max chest
Stretch max 1
Day 3:
Low Max warm-up and step-only premix
Muscle Max triceps (do a warm-up set of push-ups beforehand)
Core Max 1
Cool-down stretch of choice
Day 4:
High Step Challenge warm-up, cardio and leg resistance cycles ONLY (advancing with "next" or "chapter-skip" button past upper body drills)
Muscle Max shoulders
Stretch Max II
Day 5:
I-max 3 warm-up
Low Max blast only premix
High Step Challenge abs/core
Muscle Max biceps
Cooldown stretch of choice
Day 6:
HC Extreme #2 for 40 minutes
Core Max TOUGH premix
Stretch Max of choice
Day 7: REST
Week 2: CRESCENDO
Day 1:
Kick Max warm-up + Boot Camp challenge
GS Legs (barbell and dumbbell work only)
HSC abs/core
Cooldown stretch of choice
Day 2:
I-Max 3 warm-up and blast only premix
GS chest only
MM cooldown stretch
Day 3:
Low Max warm-up and blast only premix
GS triceps (do warm-up set of push-ups)
Muscle Max abs/core and cooldown
Day 4:
HSC warm-up and step-cardio ONLY ("next" or "chapter-skip"!)
Kick Max Boot Camp challenge
Muscle Max legs
GS shoulders and cooldown
Day 5:
HC Extreme Workout #3 for 40 min.
Core Max 1
GS Biceps
Cooldown of choice
Day 6:
Low Max step-only premix DONE AS A WARM-UP
(PAUSE the player after third interval for ham, calf and quad stretch)
GS Legs standing floor work
Stretch Max 1
Day 7: REST
WEEK 3: THE SALAD
Day 1:
HC Extreme workout #3 for 40 minutes
Core Max II
Stretch Max 3
Day 2:
HC Extreme Workout #2 for 40 minutes
Muscle Max Chest and Tris
Muscle Max cooldown
Day 3:
HC Extreme Workout #1 for 40 minutes
Muscle Max back, shoulders and core (no, you won't hurt anything!)
High Step Challenge cooldown
Day 4:
Kick Max without Boot Camp Challenge (leg conditioning drills optional, time and mojo permitting)
Muscle Max Legs
Stretch Max of choice
Day 5:
High Step Challenge cardio and resistance cycles, OMITTING LEG RESISTANCE CYCLES (remember your "next" or "chapter-skip" button?)
Core Max 3
Muscle Max biceps
Cooldown stretch of choice
Days 5 and 6: REST (YOU'LL NEED IT FOR . . .)
WEEK 4: NOSEBLEED
Day 1:
I-Max 3 warm-up and blast only premix
GS legs (barbell / dumbbell drills only)
High Step Challenge abs/core, and cooldown
Day 2:
Kick Max warm-up, Boot Camp Challenge TWICE
GS Chest only
Muscle Max cooldown
Day 3:
High Step Challenge CARDIO ONLY AS A WARM-UP (remember to perform brief dynamic stretches for hams, calves and quads at end of 5th cycle)
Low Max Blast only premix
GS Triceps (do a set of push-ups as a warm-up)
Muscle Max abs/core
Cooldown of choice
Day 4:
Low Max warm-up
GS legs (standing/floor long-lever work only)
GS shoulders
Stretch Max 1
Day 5:
I-Max 3 warm-up through first interval (before the blast)
Core Max TOUGH premix
GS biceps
High Step Challenge cooldown
Day 6:
Low Max Blast only premix DONE AS A WARM-UP (PAUSE after 3rd blast for brief dynamic stretches for calves, hams and quads)
I-Max 3 Blast only premix
Core Max AND cooldown of choice
Have fun!
A-Jock
