A Toasty Rotation: for September

[toastythemosty]

If some of you want to join us and haven't gotten the rotation yet. It is a strength training rotation with some cardio and 2 rest days for each week!
Here it is....


Thursday : Cardio/Weights or Body Max plus 200 jumping jacks at the end plus 40 pushups

Friday: KPC or KickMax plus Super Sets (lower body only)

Saturday: PUB plus Super Sets (upper body only) Core Max 1, 2 and 3

Sunday: Rest!

Monday: 5 min brisk power walk, 400 walking lunges w/15 lb dumb bells, 400 jumping jacks, 8 set of 8 pushups, 500 crunches from all angles w/weight(s), 4 sets of 25 dips w/20 lb plate or dumb bell.

Tuesday: ME and Stretch Max

Wednesday: Tri's/Bi's, Chest/Back, Legs and Shoulders doing shoulder work only (slow and heavy series) and 500 crunches w/o weight

Thursday: Rest!

Friday: 5 mile run plus LL or Legs and Glutes

Saturday: Boot Camp twice and 500 crunches w/weight(s)

Sunday: Rest!

Monday: PUB only

Tuesday: Fitness Fiesta (you know what it is, so do it)!!!!

Wednesday: KPC twice or KickMax twice plus 50 squats as heavy as you can go!!!! Get going!!!

Thursday: Rest!

Friday: ME twice!!!

Saturday: Tri's/Bi's, Chest/Back, Legs and Shoulders doing shoulder work only (slow and heavy series) plus 500 crunches

Sunday: Rest!

Monday: 3 mile run plus low max entended version

Tuesday: PLB plus Core Max 1 and 2

Wednesday: 40 barbell curls w/heaviest weight, 40 dips w/15 pounds, 10 pullups, 50 pushups, 40 pullovers, 50 deadlifts using heaviest and so Super Set Shoulder segment (Military Press) twice!!!

Thursday: Rest!

Friday: 500 walking lunges w/15lb dumb bells, 50 squats (no momentum...keep going) and 500 crunches w/weight(s)!

Saturday: Me and Stretch Max

Sunday: It's Over....for now!

Charlotte~~

 

[dani21496]

That makes my marathon training look easy!! Whoa!!!!!!!

http://smilies.sofrayt.com/fsc/see no evil.gif

 

[red_mct]

Charlotte, I worship you!!!

I hope you are taking before and after pics!

Take care & I will be watching your progress!

Marie

 

[MSJ]

Oooh Charlotte this looks good. I love the fact that you have 2 rest days per week planned and all the extra weight work. I am going to print this out.

I am 23 weeks pregnant and can't do it now, but I love collecting rotations for later use.

Maggie, who is definately just a cow coming home:9 :7 :9

 

[trooper15]

Thank you very much for posting this. I have been reading your posts on this rotation and you obviously love an intense workout as I do. I have been focusing more on cardio the last couple of weeks in preparation for competing in a 10K race tomorrow. After that I'm dying to dive right into this. I love the emphasis on strength training. You are quite an inspiration, a few days ago I did ME. I usually use a #30 lb barbell for biceps as you do but I was inspired to try 35. I did make it....barely and had to slow the count WAY down in the end but managed the pull it off. Hopefully I can repeat that but I'm not sure. Anyway, thanks again for the motivation!
ShellyC

 

[Rose11]

Wow! Thanks for sharing Charlotte. I'm going to print this one. I still have to do the Aug '05 Rotation, but I want to have all the workouts Cathe used. Yours I can start in October because I have all those workouts. I'm doing a Maximum Fatloss Rotation now and I'm loving the results. I think I'll need a strength rotation after this one and yours is perfect.

 

[toastythemosty]

You all are quite welcome!!! Thinking of a cardio rotation for next month. Got a name for it already. Gonna be a SURPRISE so keep watching for the posting of it soon to come. Gonna be a good one!

Shelly,

Your amazing. You can do the bicep curl with 35lbs to the end? Good Googa Mooga!!!! O.k., now I feel weak for some reason. LOL

Charlotte~~

 

[Rose11]

Charlotte, I have a question. Why does it start on a Thursday? I'm guessing you typed the rest of the rotation so people could start right away right? (Sorry I can't check the forums every day.) If that's the case could you please post the first days of week1? I'm liking this rotation a lot .

By the way, if you're considering a cardio rotation for October remember the oldies (Body Max, MIC, etc.) I've been doing those with a couple of newer ones and getting great results.