Sekcy_Gymnast
Cathlete
Hey Cathe fans! I decided to make a rotation for ppl who like more muscular endurance w/o. It contains 4-5 days a week of cardio and 3-4 days of endurance focused weight training. Yea I have not much to do right now so I thought why not make a rotation;-)
WEEK 1:
MON...Muscle Endurance whole W/O plus 40 minute steady state run (tead or outdoors)
TUES...50 minutes on Elliptical + segement 2 Core Max + segement 2 Stretch Max
WED...PUB Biceps and Triceps 2 times through + abs & stretch from SJP
THURS...Power Hour Chest & Back 2 times through + 2 sets 15 push ups (toes or knees or comination of both) + 30 minute steady state run
FRI...OFF (OPT- Segement 3 Stretch Max)
SAT...Boot Camp + segement 1 from Total Body Stretching
SUN...40 minute steady state run + segement 1 Stretch Max + segement 1 Core Max
WEEK 2
MON...KPC enitre W/O + KM leg conditioning drills
TUES...Muscle Endurance shoulders 2 times through + Power Hour shoudlers only + Segement 2 Stretch Max
WED...Step Blast + ME abs and Segement 2 from Total Body Stretching
THURS...OFF (OPT- Any stretching of your choice or yoga of your choice)
FRI...Cardio & Weights entire W/O
SAT...Body Max lower body Premix + segement 2 Stretch Max
SUN...45 minute Steady State run + 100 sit-ups, 10 ball pikes on stability ball and Segement 3 from Total Body Stretching
WEEK 3
MON...Power Hour entire W/O except skip abs + 30 minute moderate pace walk
TUES...OFF (OPT- Any stretch W/O or yoga of your choice)
WED...IMAX 2 + ME Biceps & Triceps + segement 1 Streth Max
Thurs...All Step entire W/O + Yoga of your choice
FRI...MIS Legs Chest, Back, and Stretch + 2 sets of 15 push-ups + 2 sets of 10 Bench Pull-overs.
SAT...CTX Kickbox entire W/O except the bicep work + yoga of your choice
SUN... OFF
For the weeks remaining in the month, go back to WEEK 1. Good Luck!
Laugh and the world laughs with you. Cry and you cry with your girlfriends.
-Laurie Kuslansky-
~Adri~
|_|_|
|_|_|
|_|_|
WEEK 1:
MON...Muscle Endurance whole W/O plus 40 minute steady state run (tead or outdoors)
TUES...50 minutes on Elliptical + segement 2 Core Max + segement 2 Stretch Max
WED...PUB Biceps and Triceps 2 times through + abs & stretch from SJP
THURS...Power Hour Chest & Back 2 times through + 2 sets 15 push ups (toes or knees or comination of both) + 30 minute steady state run
FRI...OFF (OPT- Segement 3 Stretch Max)
SAT...Boot Camp + segement 1 from Total Body Stretching
SUN...40 minute steady state run + segement 1 Stretch Max + segement 1 Core Max
WEEK 2
MON...KPC enitre W/O + KM leg conditioning drills
TUES...Muscle Endurance shoulders 2 times through + Power Hour shoudlers only + Segement 2 Stretch Max
WED...Step Blast + ME abs and Segement 2 from Total Body Stretching
THURS...OFF (OPT- Any stretching of your choice or yoga of your choice)
FRI...Cardio & Weights entire W/O
SAT...Body Max lower body Premix + segement 2 Stretch Max
SUN...45 minute Steady State run + 100 sit-ups, 10 ball pikes on stability ball and Segement 3 from Total Body Stretching
WEEK 3
MON...Power Hour entire W/O except skip abs + 30 minute moderate pace walk
TUES...OFF (OPT- Any stretch W/O or yoga of your choice)
WED...IMAX 2 + ME Biceps & Triceps + segement 1 Streth Max
Thurs...All Step entire W/O + Yoga of your choice
FRI...MIS Legs Chest, Back, and Stretch + 2 sets of 15 push-ups + 2 sets of 10 Bench Pull-overs.
SAT...CTX Kickbox entire W/O except the bicep work + yoga of your choice
SUN... OFF
For the weeks remaining in the month, go back to WEEK 1. Good Luck!
Laugh and the world laughs with you. Cry and you cry with your girlfriends.
-Laurie Kuslansky-
~Adri~
|_|_|
|_|_|
|_|_|