Cathe Friedrich
Administrator
Hi Everyone! I hope you are enjoying your summer. This month focuses primarily on muscular endurance. I have included a Boot Camp Bonus (detailed below) to add some "shock value" to your monthly rotation. Enjoy the rotation as it is sure to keep you in tip top shape with plenty of stamina stingers and fat loss dingers. Heres to huffin and puffin ;-) Keep that water handy!
BOOT CAMP BONUS
300 jumping jacks
8 walking lunges one direction, turn around, and do 8 walking lunges coming back. This equals one set. Do 5 sets
16 push ups
8 squat thrusts
(repeat the push up and squat thrust sequence three times)
Walk up and down a flight of steps taking two steps at a time (on the way up only). Up and down equals one set. Do 5 sets.
2 minutes jump rope (with or without an actual rope)
3 sets of 40 dips off the edge of a coffee table
If you have access to a pull up bar, do one set of as many pull ups as you can after each dip set
30 alternating slow and controlled curtsey lunges (where one leg crosses behind the other leg on a diagonal as you lunge down). Go as deep as comfort allows being careful not to drop hips below 90 degrees.
40 plie jacks
WEEK ONE
Mon.....High Step Challenge
Tues....Muscle Max
Wed....40 minutes of steady state cycling or running plus Boot Camp Bonus and a stretch
Thurs...Low Max
Fri........Muscle Max
Sat.......40 minutes of steady state running followed by 10 sprints (run all out 20 seconds and recover a minute) stretch
Sun.....OFF
WEEK TWO
Mon.....Boot Camp
Tues....Pyramid Upper Body
Wed....Imax 2
Thurs...Low Impact Step plus Boot Camp Bonus and stretch
Fri........Pyramid Upper Body
Sat......Legs and Glutes
Sun.....Off
WEEK THREE
Mon.....High Step Training Advanced
Tues....Kick Punch and Crunch
Wed.....Step Jump and Pump
Thurs....Imax One
Fri.........40 minutes of steady state cycling or running plus Boot Camp Bonus and a stretch
Sat........30 minutes brisk walking, segment two Coremax and segment one Stretch max
Sun.......OFF
WEEK FOUR
Mon......Gym Style Legs
Tues.....CTX Upper Body plus 10 minutes Ab Hits
Wed......40 minutes of steady state running followed by 10 sprints (run all out 20 seconds and recover a minute) and stretch
Thurs.....Rhythmic Step.... pause before you stretch and add this core routine: hold a one minute plank, flip over and do reverse crunches for 1 minute, do bike maneuver for 2 minutes, and conclude with frog crunches for 2 minutes....now release pause and finish with stretch.
Fri..........Boot Camp Bonus plus Push Pull
Sat.........OFF
Sun........Body Max
Enjoy!
BOOT CAMP BONUS
300 jumping jacks
8 walking lunges one direction, turn around, and do 8 walking lunges coming back. This equals one set. Do 5 sets
16 push ups
8 squat thrusts
(repeat the push up and squat thrust sequence three times)
Walk up and down a flight of steps taking two steps at a time (on the way up only). Up and down equals one set. Do 5 sets.
2 minutes jump rope (with or without an actual rope)
3 sets of 40 dips off the edge of a coffee table
If you have access to a pull up bar, do one set of as many pull ups as you can after each dip set
30 alternating slow and controlled curtsey lunges (where one leg crosses behind the other leg on a diagonal as you lunge down). Go as deep as comfort allows being careful not to drop hips below 90 degrees.
40 plie jacks
WEEK ONE
Mon.....High Step Challenge
Tues....Muscle Max
Wed....40 minutes of steady state cycling or running plus Boot Camp Bonus and a stretch
Thurs...Low Max
Fri........Muscle Max
Sat.......40 minutes of steady state running followed by 10 sprints (run all out 20 seconds and recover a minute) stretch
Sun.....OFF
WEEK TWO
Mon.....Boot Camp
Tues....Pyramid Upper Body
Wed....Imax 2
Thurs...Low Impact Step plus Boot Camp Bonus and stretch
Fri........Pyramid Upper Body
Sat......Legs and Glutes
Sun.....Off
WEEK THREE
Mon.....High Step Training Advanced
Tues....Kick Punch and Crunch
Wed.....Step Jump and Pump
Thurs....Imax One
Fri.........40 minutes of steady state cycling or running plus Boot Camp Bonus and a stretch
Sat........30 minutes brisk walking, segment two Coremax and segment one Stretch max
Sun.......OFF
WEEK FOUR
Mon......Gym Style Legs
Tues.....CTX Upper Body plus 10 minutes Ab Hits
Wed......40 minutes of steady state running followed by 10 sprints (run all out 20 seconds and recover a minute) and stretch
Thurs.....Rhythmic Step.... pause before you stretch and add this core routine: hold a one minute plank, flip over and do reverse crunches for 1 minute, do bike maneuver for 2 minutes, and conclude with frog crunches for 2 minutes....now release pause and finish with stretch.
Fri..........Boot Camp Bonus plus Push Pull
Sat.........OFF
Sun........Body Max
Enjoy!
