Cathe Friedrich
Administrator
This April there will be no rotation......APRIL FOOLS
I had to do the "April fools" thing at least one time today, ha!
This month's rotation focuses on Power and Strength. Enjoy!
Week One:
Mon…….IMAX 2
Tues……Slow and Heavy Chest and Back
Wed……MIC
Thurs….Slow and Heavy Bicep and Tricep
Fri……..Imax 2
Sat…….OFF
Sun……Slow and Heavy…Legs and Shoulders
Week Two:
Mon……..Step Works
Tues……..KPC
Wed……..IMAX One
Thurs……Slow and Heavy Back and Bicep
Fri……….Slow and Heavy Legs and Shoulders
Sat………Slow and Heavy Chest and Back…followed by a 30 minute walk/run
Sun………OFF
Week Three:
Mon:……Cardio Kicks plus KPC ABS only
Tues…….Slow and Heavy Legs and Shoulders
Wed……..CTX Step & Intervals followed immediately by Step Blast Challenge (only the challenge)
Thurs……Slow and Heavy Chest and Back
Fri……….Body Max (all but the upper body segment at the end) plus CTX Kickbox (cardio only)
Sat……….Slow and Heavy Biceps and Triceps…plus Pyramid Lower Body (stability ball segment only)
Sun………OFF
Week Four: Homemade Slow and Heavy program
Do all of the exercises listed below for two sets of 8 reps. Do 2 counts on the positive portion of the movement and 6 counts on the negative portion of the movement.
MON…WED….FRI:
Barbell Bench Press (up 2 down 6 counts)
One arm bent over rows (8 reps per side, per set)…up 2 down 6 counts
Static barbell lunges (8 reps per leg, per set) …down 6 up 2 counts
Overhead Shoulder Press with dumbbells (up 2 down 6 counts)
Traditional squat (down 6 up 2 counts)
Seated Tricep Overhead Extension with dumbbell (up 2 down 6 counts)
Bicep Dumbbell concentration curls (8 reps per side, per set) (up 2 down 6 counts)
Abdominal Stability Ball Routine from Pyramid Upper Body (perform routine as presented on tape)
TUES…THURS….SAT….
45 to 60 minute high intensity cardio of your choice (one day being an interval workout)
SUNDAY….OFF
Enjoy!
I had to do the "April fools" thing at least one time today, ha!
This month's rotation focuses on Power and Strength. Enjoy!
Week One:
Mon…….IMAX 2
Tues……Slow and Heavy Chest and Back
Wed……MIC
Thurs….Slow and Heavy Bicep and Tricep
Fri……..Imax 2
Sat…….OFF
Sun……Slow and Heavy…Legs and Shoulders
Week Two:
Mon……..Step Works
Tues……..KPC
Wed……..IMAX One
Thurs……Slow and Heavy Back and Bicep
Fri……….Slow and Heavy Legs and Shoulders
Sat………Slow and Heavy Chest and Back…followed by a 30 minute walk/run
Sun………OFF
Week Three:
Mon:……Cardio Kicks plus KPC ABS only
Tues…….Slow and Heavy Legs and Shoulders
Wed……..CTX Step & Intervals followed immediately by Step Blast Challenge (only the challenge)
Thurs……Slow and Heavy Chest and Back
Fri……….Body Max (all but the upper body segment at the end) plus CTX Kickbox (cardio only)
Sat……….Slow and Heavy Biceps and Triceps…plus Pyramid Lower Body (stability ball segment only)
Sun………OFF
Week Four: Homemade Slow and Heavy program
Do all of the exercises listed below for two sets of 8 reps. Do 2 counts on the positive portion of the movement and 6 counts on the negative portion of the movement.
MON…WED….FRI:
Barbell Bench Press (up 2 down 6 counts)
One arm bent over rows (8 reps per side, per set)…up 2 down 6 counts
Static barbell lunges (8 reps per leg, per set) …down 6 up 2 counts
Overhead Shoulder Press with dumbbells (up 2 down 6 counts)
Traditional squat (down 6 up 2 counts)
Seated Tricep Overhead Extension with dumbbell (up 2 down 6 counts)
Bicep Dumbbell concentration curls (8 reps per side, per set) (up 2 down 6 counts)
Abdominal Stability Ball Routine from Pyramid Upper Body (perform routine as presented on tape)
TUES…THURS….SAT….
45 to 60 minute high intensity cardio of your choice (one day being an interval workout)
SUNDAY….OFF
Enjoy!
