January 2014 Rotation

Cathe Friedrich

Administrator
Hi Everyone! Happy 2014. I hope your holiday was everything you wanted it to be. This month almost everyone in the universe is starting their New Years Resolutions and of course one of the top three every year is to lose weight. With that in mind this month is going to focus on metabolic workouts and heavier lifting. Both of these types of workouts burn body fat, rev the metabolism and help you lose inches. In addition metabolic workouts, in which the focus is on compound movements, are great because they keep your body releasing growth hormone to ensure as much strength and muscular growth as possible while dieting. The key to this rotation is that it MUST accompany a clean diet or your results will be minimal for fat loss. But what better time than now to want to eat clean and purge unnecessary body fat! Let’s Do this!!!

WEEK ONE

Mon…..After Burn Plus Abs Circuits Weight and Plates
Tues….. Gym Style Legs
Wed….Flex Train Plus Kick Max (leg conditioning drills only)
Thurs…..Gym Style Chest and Triceps
Fri….Cardio Core Circuits
Sat….Gym Style Back Shoulders and Biceps
Sun….OFF

WEEK TWO

Mon…..X10 in its entirety (or try a 60 minute premix)
Tues…..BodyBlast series Legs and Glutes
Wed…. Gym Style Chest and Triceps
Thurs…..Supercuts
Fri…. Gym Style Back Shoulders and Biceps
Sat….Flextrain
Sun….OFF


WEEK THREE

Mon…..Super Cuts plus Ab Circuits Yoga based
Tues…..Cardio Leg Blast
Wed….After Burn
Thurs…..4DS…Kickbox in its entirety
Fri…. Gym Style Chest and Triceps
Sat…. Gym Style Back Shoulders and Biceps
Sun….OFF

WEEK FOUR

Mon…..Cross Fire plus Ab Circuits Stability Ball
Tues…..STS Plyo Legs (any of the 4 week discs)
Wed…. Gym Style Chest and Triceps
Thurs…..Gym Style Legs
Fri…...Tabatacise…(as many as you can do)
Sat…. Gym Style Back Shoulders and Biceps
Sun….OFF
 

BlakKat

Cathlete
Thank you so much Cathe for putting this tough workout together! Can't wait to get started! Happy New Year!
 

mpina

Cathlete
Hi Cathe, thank you for putting out for us these rotations every month.

What would be a good substitute for Afterburn and Cardio Core Circuit?

Happy New Year!!!

Sent from my iPad using CatheForum
 

Nanbo

Cathlete
You must have read my mind with Gym Styles!!!! I've been craving those workouts for a while now ;)!!! Looks like a great rotation, Cathe, THANX!!! :D
 

hozenberg2

Member
Hi Cathe,

This rotation looks great. I have everything except Kick Max. What would be a good substitution for the leg conditioning drills?

Thanks
Mary
 

wiggie

Cathlete
Hi Cathe, I know this is your first Christmas without your Dad, hope you're ok. Thanks for the rotation, I just bought Gym Styles, Slow & Heavy & the Pyramids last month during your fantastic sales & love them all. Excited for the chance to use them!
 

firemedic

Cathlete
Hi Cathe,

This rotation looks great. I have everything except Kick Max. What would be a good substitution for the leg conditioning drills?

Thanks
Mary
Mary, I would say the leg cond. in Turbo Barre or the standing leg cond. in Lower body blast (the bonus segment). Hope this helps.

Kim
 

hozenberg2

Member
Mary, I would say the leg cond. in Turbo Barre or the standing leg cond. in Lower body blast (the bonus segment). Hope this helps.

Kim
Kim, thanks for those suggestions. I forgot about the bonus segment for Lower Body Blast. I think I will use that one.
 

jdimascio

Cathlete
Hi Cathe,

This rotation looks great. I have everything except Kick Max. What would be a good substitution for the leg conditioning drills?

Thanks
Mary
You could do any barre type exercises, Like the bonus (Leg Conditioning Drills) from Lower Body Blast, Bonus Barre from Lean Legs, or just dop the leg portion from Turbo Barre. The conditioning drills in Kickmax are about 18 minutes long.
 

janeybz

Cathlete
Suggestions for gym style substitute

Hello all,
Any suggestions for substitution for gym styles. I don't have them. ( wanted to buy them during the great December sales, but.... resisted the temptation). Don't have PS Strength or Slow and heavy, or the complete STS either. What to do?

Thanks for any suggestions.

Jane
 

firemedic

Cathlete
Hello all,
Any suggestions for substitution for gym styles. I don't have them. ( wanted to buy them during the great December sales, but.... resisted the temptation). Don't have PS Strength or Slow and heavy, or the complete STS either. What to do?

Thanks for any suggestions.

Jane
Hi Jane. Do you have XTRAIN? That would be a great sub for gym styles, esp. burn sets. Maybe even muscle max or maximum intensity strength. Those are heavier weight workouts from Cathe.

Kim
 

ebonynicole

Cathlete
Awesome rotation for after the holidays, I am ready to get started with this tomorrow.

Thanks for a great rotation Cathe and Happy New Year!! :)
 

janeybz

Cathlete
Thanks

Hi Jane. Do you have XTRAIN? That would be a great sub for gym styles, esp. burn sets. Maybe even muscle max or maximum intensity strength. Those are heavier weight workouts from Cathe.

Kim
Thank you Kim! I do have X-train and both Muscle max and Maximun Intensity Strength! I will try it.
 

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