Cathe Friedrich
Administrator
Hi Everyone! This month’s rotation was put together with the goal of getting in shape for summer. I will create a new rotation each month for three months (March..April…May) with this same goal so you’ll be summer ready by June 2013.
This March rotation focuses mostly on XTRAIN workouts along with some of my other explosive cardio and interval based workouts to keep the metabolism stimulated and in fat loss mode. I will also use XTRAIN BURN SETS as the main weight training source to build muscle over this next month. Between building lean muscle mass and burning body fat you’ll be well on your way to getting Summer Fit.
Remember that high levels of activity burn more calories and the more you burn the hungrier you will feel. Nothing wrong with eating extra calories to support your active routine but eat the RIGHT foods. Some examples are to chop up veggies and dip them in a seasoned greek yogurt, eat low sugar fruits like berries and granny smith apples, eat lean protein sources, and have a whey protein shake after a workout. Avoid simple sugar foods, junk foods, foods in boxes like cereals, pasta, hamburger helper mix ins, also avoid excessive dairy products and high sodium foods. DO DRINK WATER and SLEEP 7 to 8 hours a day!
These changes won’t all happen overnight but make a few every couple of weeks and by June you will Super Lean and Summer Fit!
WEEK ONE:
Mon…Intensity
Tues…XTRAIN/BURN SETS/Chest, Back, Shoulders
Wed… XTRAIN Hard Strikes PLUS AB CIRCUITS Weights and Plates
Thurs…XTRAIN Cardio Leg Blast
Fri….. XTRAIN/BURN SETS/ Bi’s and Tri’s PLUS Bonus Core #1
Sat… Imax 2
Sun…Off
WEEK TWO:
Mon…Drill Max
Tues… XTRAIN/BURN SETS/Chest, Back, Shoulders
Wed… Hiit 40/20 PLUS AB CIRCUITS Stability Ball Abs
Thurs… Cross Fire
Fri….. XTRAIN/BURN SETS/ Bi’s and Tri’s PLUS Bonus Core #1
Sat… XTRAIN Legs
Sun…OFF
WEEK THREE:
Mon… XTRAIN Cardio Leg Blast
Tues… XTRAIN/BURN SETS/Chest, Back, Shoulders
Wed… Hit 30/30 PLUS Ab Circuits No Equipment
Thurs… To The Max
Fri….. XTRAIN/BURN SETS/ Bi’s and Tri’s PLUS Bonus Core #1
Sat… Double Wave Pyramid Hiit PLUS Butts and Guts (no abs just the legs)
Sun…OFF
WEEK FOUR:
Mon… Legs and Glutes
Tues… XTRAIN/BURN SETS/Chest, Back, Shoulders
Wed… XTRAIN Tabatacise
Thurs… XTRAIN/BURN SETS/ Bi’s and Tri’s PLUS Bonus Core #1
Fri…..XTRAIN Supercuts
Sat… Body Max 2
Sun…OFF
This March rotation focuses mostly on XTRAIN workouts along with some of my other explosive cardio and interval based workouts to keep the metabolism stimulated and in fat loss mode. I will also use XTRAIN BURN SETS as the main weight training source to build muscle over this next month. Between building lean muscle mass and burning body fat you’ll be well on your way to getting Summer Fit.
Remember that high levels of activity burn more calories and the more you burn the hungrier you will feel. Nothing wrong with eating extra calories to support your active routine but eat the RIGHT foods. Some examples are to chop up veggies and dip them in a seasoned greek yogurt, eat low sugar fruits like berries and granny smith apples, eat lean protein sources, and have a whey protein shake after a workout. Avoid simple sugar foods, junk foods, foods in boxes like cereals, pasta, hamburger helper mix ins, also avoid excessive dairy products and high sodium foods. DO DRINK WATER and SLEEP 7 to 8 hours a day!
These changes won’t all happen overnight but make a few every couple of weeks and by June you will Super Lean and Summer Fit!
WEEK ONE:
Mon…Intensity
Tues…XTRAIN/BURN SETS/Chest, Back, Shoulders
Wed… XTRAIN Hard Strikes PLUS AB CIRCUITS Weights and Plates
Thurs…XTRAIN Cardio Leg Blast
Fri….. XTRAIN/BURN SETS/ Bi’s and Tri’s PLUS Bonus Core #1
Sat… Imax 2
Sun…Off
WEEK TWO:
Mon…Drill Max
Tues… XTRAIN/BURN SETS/Chest, Back, Shoulders
Wed… Hiit 40/20 PLUS AB CIRCUITS Stability Ball Abs
Thurs… Cross Fire
Fri….. XTRAIN/BURN SETS/ Bi’s and Tri’s PLUS Bonus Core #1
Sat… XTRAIN Legs
Sun…OFF
WEEK THREE:
Mon… XTRAIN Cardio Leg Blast
Tues… XTRAIN/BURN SETS/Chest, Back, Shoulders
Wed… Hit 30/30 PLUS Ab Circuits No Equipment
Thurs… To The Max
Fri….. XTRAIN/BURN SETS/ Bi’s and Tri’s PLUS Bonus Core #1
Sat… Double Wave Pyramid Hiit PLUS Butts and Guts (no abs just the legs)
Sun…OFF
WEEK FOUR:
Mon… Legs and Glutes
Tues… XTRAIN/BURN SETS/Chest, Back, Shoulders
Wed… XTRAIN Tabatacise
Thurs… XTRAIN/BURN SETS/ Bi’s and Tri’s PLUS Bonus Core #1
Fri…..XTRAIN Supercuts
Sat… Body Max 2
Sun…OFF
