SRP
Cathlete
Hi - I've been trying to devise some substitutions for the routines that I don't have on Cathe's killer August rotation. I'm wondering if what I've done actually compares to her plan. Some things I was able to keep the same, some I had to change drastically. Please comment on any of my substitions:
Shannon’s Version of
Cathe’s August 2005 Rotation
Week One
Monday
Go For It (30 min. step)
200 jumping jacks
Imax 3
first 5 intervals,
Intermixed with leg wts
PUB – up
40 push ups after weights
7 min. abs
Tuesday
Imax 1
200 walking lunges
Wednesday
Kick Max-
warm up and
intensity drills
Imax 3 – last 5 intervals
Intermixed with arm wts
6 min. abs
Kick Max leg sculpting drills
Thursday
Imax 2
20 min. abs
Friday
5 min. power walk
400 walking lunges
200 jumping jacks
8 sets of 8 push ups
400 crunches from all angles
4 sets of 25 triceps dips
Saturday
Imax 3
200 squat thrust climbers
Sunday
Stretch
Week Two
Monday
5-mile run or Step Blast
Tuesday
Low Max
Pyramid bonus combo
10 min. abs
Wednesday
KPC
PLB – stability ball section
Thursday
Imax 2 –
Warm up and first 5 intervals
30 min. full body wts. – self
(or PUB and PLB – up)
KM high intensity drills
Friday
MIC
20 min. abs
Saturday
3-mile run (with hills) or Power Max
Leaner Legs
Sunday
Stretch
Week Three
Monday
100 toe touches
100 squat thrusts
5 min jog in place
100 jumping jacks
100 alternating front lunges
2 min low pulsing hover squats
5 min jump rope
50 push ups
400 sit ups
*Repeat!*
Tuesday
Imax 2 – last 5 intervals
Intermixed with leg weights
PUB
Wednesday
Keli Roberts (40 min. step)
Imax 1 – first 5 intervals
Thursday
Imax 2 –
Warm up
First 6 segments
Alternate each segment first with
3 min. arm wts, then leg wts.
KPC abs –
repeat ball pikes segment twice
Friday
Step Blast
20 min. abs
Saturday
KPC
Imax 1 – second 5 intervals
20 min.of abs
Sunday
Off
Week Four
Monday
3-mile run or Low Max
1 hr. full body weights (self)
PLB stability ball segment
Tuesday
Imax 3
200 walking lunges
200 sit ups
Wednesday
Pyramid bonus combo
15 minutes of abs
Thursday
KPC
KM intensity drills
Friday
Legs and Glutes
3-mile run
Saturday
PUB - twice!
With 40 push ups in between
Sunday
DONE!!!
Shannon’s Version of
Cathe’s August 2005 Rotation
Week One
Monday
Go For It (30 min. step)
200 jumping jacks
Imax 3
first 5 intervals,
Intermixed with leg wts
PUB – up
40 push ups after weights
7 min. abs
Tuesday
Imax 1
200 walking lunges
Wednesday
Kick Max-
warm up and
intensity drills
Imax 3 – last 5 intervals
Intermixed with arm wts
6 min. abs
Kick Max leg sculpting drills
Thursday
Imax 2
20 min. abs
Friday
5 min. power walk
400 walking lunges
200 jumping jacks
8 sets of 8 push ups
400 crunches from all angles
4 sets of 25 triceps dips
Saturday
Imax 3
200 squat thrust climbers
Sunday
Stretch
Week Two
Monday
5-mile run or Step Blast
Tuesday
Low Max
Pyramid bonus combo
10 min. abs
Wednesday
KPC
PLB – stability ball section
Thursday
Imax 2 –
Warm up and first 5 intervals
30 min. full body wts. – self
(or PUB and PLB – up)
KM high intensity drills
Friday
MIC
20 min. abs
Saturday
3-mile run (with hills) or Power Max
Leaner Legs
Sunday
Stretch
Week Three
Monday
100 toe touches
100 squat thrusts
5 min jog in place
100 jumping jacks
100 alternating front lunges
2 min low pulsing hover squats
5 min jump rope
50 push ups
400 sit ups
*Repeat!*
Tuesday
Imax 2 – last 5 intervals
Intermixed with leg weights
PUB
Wednesday
Keli Roberts (40 min. step)
Imax 1 – first 5 intervals
Thursday
Imax 2 –
Warm up
First 6 segments
Alternate each segment first with
3 min. arm wts, then leg wts.
KPC abs –
repeat ball pikes segment twice
Friday
Step Blast
20 min. abs
Saturday
KPC
Imax 1 – second 5 intervals
20 min.of abs
Sunday
Off
Week Four
Monday
3-mile run or Low Max
1 hr. full body weights (self)
PLB stability ball segment
Tuesday
Imax 3
200 walking lunges
200 sit ups
Wednesday
Pyramid bonus combo
15 minutes of abs
Thursday
KPC
KM intensity drills
Friday
Legs and Glutes
3-mile run
Saturday
PUB - twice!
With 40 push ups in between
Sunday
DONE!!!