Cathe Friedrich
Administrator
Hi Everyone! This months rotation will will focus on workouts that combine cardio and weights together in the same workouts (except for just a few workouts). Two weeks will feature existing workouts and two weeks will be a little more "homemade". Have Fun!
WEEK ONE:
(Feel free to add in an "all cardio" workout on one of your off days)
Mon....Cardio and Weights
Tues...OFF
Wed....Step, Jump, and Pump
Thurs..OFF
Fri....Circuit Max
Sat....OFF
Sun....Body Max
WEEK TWO:
Mon...
Warm up and 1st three intervals of IMAX 1, then immediately perform the following exercises.
Barbell Chest Press (10 reps)
Barbell Military Press (10 reps)
Barbell Bicep Curls (10 reps)
(repeat the above 3 exercises in this order for a total of three sets)
Then immediately do the next three intervals of Imax 1 and follow with...
Barbell Deadrow (10 reps)
Barbell Deadlift (10 reps)
Slow Push ups (10 reps)
(repeat the above 3 exercises in this order for a total of three sets)
Then immediately do the next 3 intervals of Imax 1 and go into...
Barbell Squats (25 reps)
Triceps Dips (25 reps)
Dumbbell Lateral Raises (12 reps)
(repeat the above 3 exercises in this order for a total of three sets)
Then conclude with the Abs and stretch from Muscle Endurance
Tues....OFF
Wed....(repeat Mondays "Homemade" Circuit)
Thurs....Off
Fri...(Repeat Mondays "homemade" circuit
Sat....OFF
Sun....MIC Step Portion only right into Pyramid Lower Body
WEEK THREE:
Mon....Boot Camp
Tues...MIC hi/lo plus 10 minutes Ab Hits
Wed....Boot Camp
Thurs..MIC Step portion plus 10 minutes Ab Hits
Fri....OFF
Sat....Boot Camp
Sun....OFF
WEEK FOUR:
Mon....
Warm up and first 4 intervals of IMAX 2, then immediately follow with...
Barbell Squats (25 reps)
Leg Presses (16 per side)
Tricep Dips (25 reps)
(repeat the above 3 exercises in this order for a total of three sets)
Then immediately do the next three intervals of IMAX 2 and go into...
One arm dumbbell rows (16 per side)
Dumbbell Hammer curls (16 slow reps)
Dumbbell Chest Press (12 slow reps)
(repeat the above 3 exercises in this order for a total of three sets)
Then immediately do the last 3 intervals of Imax 2 and go into....
Barbell Static Lunge (16 per side)
Dumbbell Rear Delt Flys (10 slow reps)
Dumbbell Tricep Kickbacks (10 reps per side)
(repeat the above 3 exercises in this order for a total of three sets)
Then conclude with abs and stretch from Muscle Endurance
Tues...Off
Wednesday...Repeat Mondays "homemade" circuit
Thurs...Off
Friday...Repeat Mondays "homemade" circuit
Sat....OFF
Sun....Cardio and Weights
Enjoy! PS......I hope your team of choice wins the Super Bowl!
WEEK ONE:
(Feel free to add in an "all cardio" workout on one of your off days)
Mon....Cardio and Weights
Tues...OFF
Wed....Step, Jump, and Pump
Thurs..OFF
Fri....Circuit Max
Sat....OFF
Sun....Body Max
WEEK TWO:
Mon...
Warm up and 1st three intervals of IMAX 1, then immediately perform the following exercises.
Barbell Chest Press (10 reps)
Barbell Military Press (10 reps)
Barbell Bicep Curls (10 reps)
(repeat the above 3 exercises in this order for a total of three sets)
Then immediately do the next three intervals of Imax 1 and follow with...
Barbell Deadrow (10 reps)
Barbell Deadlift (10 reps)
Slow Push ups (10 reps)
(repeat the above 3 exercises in this order for a total of three sets)
Then immediately do the next 3 intervals of Imax 1 and go into...
Barbell Squats (25 reps)
Triceps Dips (25 reps)
Dumbbell Lateral Raises (12 reps)
(repeat the above 3 exercises in this order for a total of three sets)
Then conclude with the Abs and stretch from Muscle Endurance
Tues....OFF
Wed....(repeat Mondays "Homemade" Circuit)
Thurs....Off
Fri...(Repeat Mondays "homemade" circuit
Sat....OFF
Sun....MIC Step Portion only right into Pyramid Lower Body
WEEK THREE:
Mon....Boot Camp
Tues...MIC hi/lo plus 10 minutes Ab Hits
Wed....Boot Camp
Thurs..MIC Step portion plus 10 minutes Ab Hits
Fri....OFF
Sat....Boot Camp
Sun....OFF
WEEK FOUR:
Mon....
Warm up and first 4 intervals of IMAX 2, then immediately follow with...
Barbell Squats (25 reps)
Leg Presses (16 per side)
Tricep Dips (25 reps)
(repeat the above 3 exercises in this order for a total of three sets)
Then immediately do the next three intervals of IMAX 2 and go into...
One arm dumbbell rows (16 per side)
Dumbbell Hammer curls (16 slow reps)
Dumbbell Chest Press (12 slow reps)
(repeat the above 3 exercises in this order for a total of three sets)
Then immediately do the last 3 intervals of Imax 2 and go into....
Barbell Static Lunge (16 per side)
Dumbbell Rear Delt Flys (10 slow reps)
Dumbbell Tricep Kickbacks (10 reps per side)
(repeat the above 3 exercises in this order for a total of three sets)
Then conclude with abs and stretch from Muscle Endurance
Tues...Off
Wednesday...Repeat Mondays "homemade" circuit
Thurs...Off
Friday...Repeat Mondays "homemade" circuit
Sat....OFF
Sun....Cardio and Weights
Enjoy! PS......I hope your team of choice wins the Super Bowl!