Cathe Friedrich
Administrator
TEN-HUT Everyone! Time to get tough this month so double knot your laces and get on your game face....we got work to do....and you are gonna work}( :7 Get ready to break through your plateau!!!
PLEASE NOTE: I made an edit on Week Four. So if you printed or copied this rotation before 9:15 pm on Saturday July 30th, be sure to note the change to TUES and WED of Week Four.
Sweat and Tears Week One:
Mon: BODY MAX...plus 200 jumping jacks at the tail end of the cardio and 40 push ups at the tail end of the weight routine (work work
)
TUES: Imax One plus 200 walking lunges (and walk don't squawk)
Wed: Step, Jump and Pump plus Kick Max leg sculpting drills (if you don't have time for this workout...MAKE TIME }( )
Thurs: Imax Two plus segment three of Core Max (I KNOW YOUR TIRED BUT JUMP HIGHER:7 )
Fri: 5 minute BRISK power walk, 400 walking lunges, 200 jumping jacks, 8 sets of 8 push ups, 400 crunches from all angles, 4 sets of 25 dips off the coffee table (and NO COFFEE til your done;( )
Sat: Imax 3 plus 20 terminators from Boot Camp (squat thrust climbers)...Embrace the Challenge
Sun: Stretch Max and a warm bath with epson salt:+
Sweat and Tears Week Two:
Mon: 5 mile run (no excuses other than to substitute an all out POWER WALK at record breaking speeds)
Tues: Double Shot Tuesday:9 Boot Camp...Boot Camp (yes you read it right, do it TWICE)
Wed: Kick Punch & Crunch plus the stability ball section of Pyramid Lower Body ( get on your game face }(
Thurs: High Step Challenge plus the high intensity drills section of Kick Max (arrrrre youuuuuu wooooorking?)
Fri: MIC plus segment two of Core Max ( I can feel your energy now)
Sat: 3 mile run (include some hills) plus Leaner Legs
Sun: Stretch Max and Advil
Sweat and Tears Week Three:
Mon: 5am Fitness Fiesta....100 toe touches, 100 burpees (squat thrusts), jog in place for 5 minutes, 100 jumping jacks, 100 alternating front lunges, low pulsing hover squats for 2 minutes, jump rope for 5 minutes, 50 push ups, 400 sit ups....REPEAT THE WHOLE THING AGAIN!!!!
Tues: Circuit Max plus CTX Upper Body
Wed: Step Works plus Imax 1 (first 5 intervals) ;( waaaah ....was that a sheep?
Thurs: High Step Training Advanced plus abs from Kick Punch and Crunch (I hope your getting your balls out and hey, while your at it, repeat the ball pikes segment twice }( )
Fri: Step Fit plus 20 minutes of Ab Hits (just a suggestion, TAKE IT
Sat: Cardio Kicks, plus Imax one (second five intervals) plus segment 2 of Coremax ( there's no time for down time)
Sun: Is there such a thing? }( Rest up, tomorrow is a tough one troops!
Sweat and Tears Week Four:
Mon: Three mile run plus Muscle Max plus PLB stability ball segment only ("You start off thinking hey, this is easy and then hello!" )
Tues: Imax 3 plus 200 walking lunges and 200 sit ups (this is tough stuff)
Wed: Muscle Endurance plus 15 minutes of Ab Hits (your not just sitting there reading this are you?)
Thurs: Boot Camp plus Intensity drills from Kick Max ("You can do anything for a minute.")
Fri: Gym Style Legs and run 3 miles (keep movin and groovin)
Sat: Double Header....Gym Style Chest/Tri..AND ...Gym Style Back, Shoulders, Biceps... ("It's all about how you spend your time under tension") ;( ;(
Sun: At Ease and Fall Out!
You did it :7
PLEASE NOTE: I made an edit on Week Four. So if you printed or copied this rotation before 9:15 pm on Saturday July 30th, be sure to note the change to TUES and WED of Week Four.
Sweat and Tears Week One:
Mon: BODY MAX...plus 200 jumping jacks at the tail end of the cardio and 40 push ups at the tail end of the weight routine (work work
)TUES: Imax One plus 200 walking lunges (and walk don't squawk
) Wed: Step, Jump and Pump plus Kick Max leg sculpting drills (if you don't have time for this workout...MAKE TIME }( )
Thurs: Imax Two plus segment three of Core Max (I KNOW YOUR TIRED BUT JUMP HIGHER:7 )
Fri: 5 minute BRISK power walk, 400 walking lunges, 200 jumping jacks, 8 sets of 8 push ups, 400 crunches from all angles, 4 sets of 25 dips off the coffee table (and NO COFFEE til your done;( )
Sat: Imax 3 plus 20 terminators from Boot Camp (squat thrust climbers)...Embrace the Challenge
Sun: Stretch Max and a warm bath with epson salt:+
Sweat and Tears Week Two:
Mon: 5 mile run (no excuses other than to substitute an all out POWER WALK at record breaking speeds)
Tues: Double Shot Tuesday:9 Boot Camp...Boot Camp (yes you read it right, do it TWICE)
Wed: Kick Punch & Crunch plus the stability ball section of Pyramid Lower Body ( get on your game face }(
Thurs: High Step Challenge plus the high intensity drills section of Kick Max (arrrrre youuuuuu wooooorking?)
Fri: MIC plus segment two of Core Max ( I can feel your energy now)
Sat: 3 mile run (include some hills) plus Leaner Legs
Sun: Stretch Max and Advil
Sweat and Tears Week Three:
Mon: 5am Fitness Fiesta....100 toe touches, 100 burpees (squat thrusts), jog in place for 5 minutes, 100 jumping jacks, 100 alternating front lunges, low pulsing hover squats for 2 minutes, jump rope for 5 minutes, 50 push ups, 400 sit ups....REPEAT THE WHOLE THING AGAIN!!!!
Tues: Circuit Max plus CTX Upper Body
Wed: Step Works plus Imax 1 (first 5 intervals) ;( waaaah ....was that a sheep?
Thurs: High Step Training Advanced plus abs from Kick Punch and Crunch (I hope your getting your balls out and hey, while your at it, repeat the ball pikes segment twice }( )
Fri: Step Fit plus 20 minutes of Ab Hits (just a suggestion, TAKE IT
Sat: Cardio Kicks, plus Imax one (second five intervals) plus segment 2 of Coremax ( there's no time for down time)
Sun: Is there such a thing? }( Rest up, tomorrow is a tough one troops!
Sweat and Tears Week Four:
Mon: Three mile run plus Muscle Max plus PLB stability ball segment only ("You start off thinking hey, this is easy and then hello!" )
Tues: Imax 3 plus 200 walking lunges and 200 sit ups (this is tough stuff)
Wed: Muscle Endurance plus 15 minutes of Ab Hits (your not just sitting there reading this are you?)
Thurs: Boot Camp plus Intensity drills from Kick Max ("You can do anything for a minute.")
Fri: Gym Style Legs and run 3 miles (keep movin and groovin)
Sat: Double Header....Gym Style Chest/Tri..AND ...Gym Style Back, Shoulders, Biceps... ("It's all about how you spend your time under tension") ;( ;(
Sun: At Ease and Fall Out!
You did it :7
