July Rotation/ High Intensity

Cathe Friedrich

Cathe Friedrich

Administrator
Hi Everyone! In celebration of the upcoming Hardcore series, let’s focus this months rotation on High Intensity. You can expect to increase your aerobic capacity, bone density, muscular and physical endurance. Keep in mind this is an advanced rotation and should only be done if you are already currently working out 5 to 6 days per week. Good Luck ;-)

Week One:

Mon: Imax 1
Tues: Boot Camp
Wed: Imax 2
Thurs: KPC
Fri: HSTA plus 10 minute ab workout
Sat: OFF/stretch
Sun: MIS plus 30 minute intense run

Week Two:

Mon: 45 minute Interval treadmill or out door run plus 10 min. abs/core
Tues: Warm up and Step portion ONLY of Step, Jump, Pump....PLUS Legs and Glutes in entirety
Wed: OFF/stretch
Thurs: BodyMax
Fri: Cardio Kicks plus 10 min ab/core
Sat: Step Jump and Pump Hi/Lo and weight circuit portion only PLUS 20 minute flexibility workout
Sun: Step Works

Week Three:

Mon: Leaner Legs plus Slow Heavy Back, 7 minutes ab hits
Tues: PS Chest, Shoulder, Triceps PLUS 30 minute intense run
Wed: Legs and Glutes plus Slow Heavy Biceps, 7 minutes ab hits
Thurs: Imax 2
Fri: PS Chest, Shoulder, Triceps PLUS 30 minute intense run
Sat: Slow Heavy Back, Slow Heavy Biceps, CTX Step & Intervals (cardio only) plus 7 minutes ab hits
Sun: OFF/stretch

Week Four:

Mon: MIC
Tues: Circuit Max
Wed: 45 minute Intense run/ 20 minute flexibility workout
Thurs: HSTA plus abs/core of choice
Fri: OFF/stretch
Sat: Pyramid Upper Body plus CTX Cardio Only (of choice)
Sun: Pyramid Lower Body plus CTX Cardio Only (of choice)

Bonus Challenge:
On any given day when you are feeling extra energetic, have these workout portions cued up and ready to go:

Do your own 7 minute step warm up, then:

MIC Step Interval Blast Challenge (found at the end of workout)
Rhythmic Step Challenge (found at the end of workout)
Step Blast Challenge (found at the end of workout)
High Intensity Cardio Portion of KPC
Drills at end of Cardio Kicks
CTX Kickbox (cardio portion only)
Abs and stretch from KPC

The End
:)
 
Hi Cathe

This looks like a great rotation. I've really been wanting an extra challenge and I think this'll do the trick! Two questions though - what did you mean by the "upcoming Hardcore series" and regarding the Bonus Challenge at the end of the rotation - did you mean try and do all of them or pick one or what? Thanks again for another great rotation!:)

Sharon
 
Wow, this looks great! I am trying to work my endurance and strength levels up to prepare for the new hardcore series. This looks like it will do the job. IMAX 3!!! I am loving it. I can't wait until this series comes out. So excited!!!!!

U2girl
 
Cathe: Time restraints dictate that I limit my workouts to about an hour a day. Therefore, on some days I may cut 10 or 15 minutes off a 1 hour cardio workout, or only do 2 instead of 3 sets of weights. Also, I like to have Sundays off. Here is my take on the July workout. I would appreciate any feedback.

Rhonda

Week One:

Mon: MIS
Tues: Imax 1
Wed: Boot Camp
Thurs: Imax 2
Fri: KPC
Sat: HSTA plus 10 minute ab workout
Sun: OFF/stretch


Week Two:

Mon: 45-50 minute Cardio of your choice, plus 10 min. abs/core
Tues: Warm up and Step portion ONLY of Step, Jump, Pump....PLUS Legs and Glutes in entirety
Thurs: Warm up, Body Max upper body, 20 minute flexibility workout.
Wed: Body Max warm-up, cardio, lower body, cool-down and stretch
Fri: Cardio Kicks plus 10 min ab/core
Sat: Step Jump and Pump Hi/Lo and weight circuit portion
Sun: Step Works
Sun: OFF/Stretch

Week Three:

Mon: Leaner Legs plus Slow Heavy Back, 7 minute abs.
Tues: PS Chest, Shoulder, Triceps PLUS 30 minute cardio workout
Wed: Legs and Glutes plus Slow Heavy Biceps, 7 minutes ab hits
Thurs: Imax 2, abs.
Fri: PS Chest, Shoulder, Triceps PLUS 30 minute cardio of choice
Sat: Slow Heavy Back, Slow Heavy Biceps, CTX Step & Intervals (cardio only) plus 7 minutes ab hits
Sun: OFF/stretch

Week Four:

Mon: Circuit Max
Tues: 45 minute Cardio of Choice/ 20 minute flexibility workout
Wed: HSTA plus abs/core of choice
Thurs: MIC or cardio combination of 1 hour duration
Fri: Pyramid Upper Body Up plus CTX Cardio Only (of choice)
Sat: Pyramid Lower Body Up plus CTX Cardio Only (of choice)
Sun: Off/Stretch

Bonus Challenge:
On any given day when you are feeling extra energetic, have these workout portions cued up and ready to go:

Do your own 7 minute step warm up, then:

MIC Step Interval Blast Challenge (found at the end of workout)
Rhythmic Step Challenge (found at the end of workout)
Step Blast Challenge (found at the end of workout)
High Intensity Cardio Portion of KPC
Drills at end of Cardio Kicks
CTX Kickbox (cardio portion only)
Abs and stretch from KPC
 
Thanks for this rotation, Cathe. I've stayed very strict so far and it feels great. Thanks again for puting together a rotation every month - it is EXTREMELY helpful.

Marcia :)
 
Rhonda,
I too sometimes modify Cathe's posted rotation due to time, or not wanting to workout on Sun. What I have done in the past is just follow her rotation as close as possible but move them up or down.

I also have a question about how you have week 2 scheduled specifically Tues L&G followed by Wed with Body Max's lower body...granted it's been a long while since I've done Body Max but I tend to err on the side of caution as I do not like to do consecutive workouts for the same body part. I would continue to do BODY Max but I would skip the lower body portion and just go right into the 3rd section; unless of course you have legs of steel :D and do not feel any DOMS or just go real lite on your weights.

Either way it still looks fine. :7
 
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