Feb 2014 Rotation

Cathe Friedrich

February 2014 Rotation

Hi Everyone. This month we need to stick to our goals that we set for January and follow through with some shock training. We will be doing a mix of circuit, cardio, heavy weights and light weights all within one week each week for the next month. This keeps your body guessing and firing away trying to keep up with your high activity and multiple changes. These workouts are great to do to as a plateau buster to get your metabolism jumping right along with you. Btw, for those who put on the familiar 4 to 7 pounds during the holidays…are your holiday pounds coming off? If not you may need to shock your diet too and eat much tighter and cleaner. If its not possible to do right away, make it a goal to eat super clean three days a week and gradually work your way to 6 days a week allowing the 7th day to be your “cheat day”. It gets easier with time and when you finally get to the 6 days clean you might find you’re not even in the mood to cheat much on the 7th day.


Mon…Body Max Two

Tues…Cardio Kicks

Wed….Pyramid Upper Body

Thurs…IMAX 2

Fri….Boot Camp original

Sat….Yoga Relax

Sun….Pyramid Lower Body


Mon…Step Blast

Tues…4 Day Split: Kickbox in its entirety

Wed….All Out Low Impact

Thurs… Burn Sets: Upper Body Premix

Fri…. Legs and Glutes


Sun….Yoga Relax


Mon…Step Jump and Pump

Tues…MMA Boxing Plus Ab Circuits Plates and Weights

Wed….Lower Body Blast


Fri….Pure Strength/ Back Biceps Abs

Sat….Pure Strength/ Chest Shoulders Triceps

Sun….Yoga Relax


Mon…Drill Max

Tues…Muscle Max


Thurs…Pure Strength/Strong Legs and Abs

Fri….Step Blast

Sat….Pyramid Upper Body

Sun….Yoga Relax
In addition to the solid cardio workouts in this rotation, a lot of the lower body workouts have a cardio factor to them. For this reason I only average about 3 to 4 cardio days per week. If you prefer more cardio, you can supplement with the following:

Segments of Tabatacise
Segments of All Out Low Impact Hit
Segments of X10
Any one of the HIIT workouts
Will this rotation still be a effective if some of the newer workouts are substituted for some of the older ones listed?
A suggestion...

Just a suggestion, Cathe - you know I think you're awesome (just ask my husband), but I think it would be helpful to provide alternative/substituion dvds's of yours for the workouts. I mean, I have an unbelievable collection of your DVD's, but in this month's rotation, I do not have a lot of the cardio DVD's. So, maybe providing a couple of choices in each day's rotation would be helpful??? Just a thought. Thanks for your dedication - you are awesome!!!!

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