February 06' Rotation: Keep It Going

[Cathe Friedrich]

Hi Everyone! Let's keep on our fit and healthy track this month and continue to work hard on burning calories, building and maintaining lean muscle mass, and increasing our aerobic capacity. To shock our system this month we will have one very long and steady cardio workout per week and one short and highly intense cardio workout per week in addition to our more typical and varied challenges. You will notice that this rotation cuts back on "extremeness" to let the muscles recover and benefit from January's rotation, yet provides enough overall variety to keep you working hard.

Get ready, get set, go....

WEEK ONE:

Monday: Long cardio challenge: Low Max plus the step portion of Step Jump and Pump

Tues: Muscle Max

Wed: Step Fit

Thurs: Short Cardio Challenge:
Imax 3 (warm up and first 3 intervals)
Kick Max (Blast section only)
Then HIGH JOG in place for 45 seconds and recover, cool down, stretch.

Fri: 45 minute treadmill run followed by one segment core max

Sat: Muscle Max

Sun: Off


WEEK TWO:

Monday: Long Cardio Challenge:
KPC plus CTX Kickbox (cardio only)

Tuesday: Boot Camp

Wed: 45 minute treadmill run plus segment two of core max

Thurs: Short Cardio Challenge:
Imax 2 (warm up and first three intervals)
Imax 3 (interval 4, 5, 6)
Do 45 to 60 seconds of PLIE JACKS, cool down and stretch

Fri: Pyramid Lower Body

Sat: Pyramid Upper Body

Sun: A warm bath and then strtech


WEEK THREE:

Monday: Long Cardio Challenge: Power Max plus Low Impact Step

Tues: CTX Upper Body

Wed: CTX Leaner legs and segment three core max

Thurs: Short Cardio Challenge:
Warm up 8 minutes and do Imax 3 interval 7, 8, 9, 10
Then do Squat Thrust Climbers for 90 seconds straight (from Boot Camp tape). Then cool down and stretch.

Fri: Muscle Endurance

Sat: 45 minute treadmill run (increase speed slightly for the second half of run)

Sun: Warm bath and total body stretch


WEEK FOUR:

Monday: Long Cardio Challenge: Step Works plus CTX All Step

Tues: High Step Training Advanced

Wed: 45 minute run or bike ride plus abs from KPC

Thurs: Short Cardio Challenge:
Interval Max (Do your own 6 minute warm up then do interval 1 through 5)
Then do >4< cycles of 8 FLYING JACKS followed by 8 AIRBORN STRAIGHT LEG JUMPS in the air. Cooldown and stretch.

Fri: Circuit Max

Sat: Warm bath and stretch

Sun: High Step Challenge


That should be enough variety and intensity to keep your muscles responding.

Enjoy!

 

[bceogirl]

THANK YOU CATHE!!!!!!!!

After January's rotation, anything will seem like a gift !!

 

[dixiedog6]

Thanks Cathe!

 

[Coakieanos]

Thanks Cathe for including a weekly run portion.

Yvonne

 

[mckeev5]

Thank you Cathe!

 

[JumpHigher]

This rotation looks really fun. I love the long cardio, and short cardio idea. Thanks, Cathe!

Marla

 

[KRISTINE]

Hi Cathe!

Thanks for the wonderful rotation. I am not a runner, nor do I have a treadmill. What can I do in place of that portion of the rotation?

Thanks again!

Kris

 

[Biteset]

More subbing questions! Does anyone have suggestions as to with what I could replace the following videos I don't own?

KPC
Low Impact Step
HSTA
High Step Challenge

This will be the first Cathe rotation I attempt to do!

Thanks,
Gisela

 

[Jennifit]

This looks AWESOME!!!!! Just what I was looking for...Thank you, Cathe! Hope your recovery is going well!!!

jenni

 

[sierrastar]

Thanks Cathe...I have read thru your previous rotations and they are all well thought out and carefully planned. That makes it easy for me.

This will be my first rotation - I hope I can get thru it...!

Thanks again

 

[40something]

I am all over that 'warm bath and stretch' segment!

 

[sierrastar]

HI Cathe - I have a question on this rotation...

when you say to do IMAX3 - the first 3 intervals does this include the blasts also or just Interval 1,2, and 3 and NO blasts...

Just want to make sure?

maybe someone else can answer this also...

thanks!

 

[steppin]

I'm new to cathe's rotations. I'm a beginner going to intermediated. How can I make a rotation with the following dvd's? I plan to buy more. However, until that time comes?

I have the following: Low Impact, basic step, body fusion, high step circuit, cardio hits, classic vol I, slow and heavy series and pure strength series.

I've been following the old beginner's roation however I would like something new....

Please HELP!!!!! I'm 155pds. looking to tone/slim down.
I eat 3 meals 2 snacks every 2-3hours. I also love to fast walk for 30mins.

Thanks again
:7