June 11' Rotation

[Cathe Friedrich]

Hi Everyone! This month we will do muscle confusion in a new format. We will do endurance one week, strength the next week, power the third week and a little of all of them on the fourth week. Shock your system, burn fat, create lean muscle mass and condition your heart. That’s the way to do it….Enjoy!

WEEK ONE:

Mon….4DS Higher Intensity Step
Tues…..Kick Punch and Crunch
Wed…..4DS Lower Intensity Step
Thurs….Steady state run 50 minutes
Fri….4DS Bootcamp
Sat….4DS Kickbox
Sun….OFF


WEEK TWO:

Mon….Gym Style Chest and Triceps plus 20 minute run
Tues…..Kickmax
Wed…..Gym Style Legs
Thurs….Indoor /Outdoor Cycle 50 min Plus Ab Circuits Yoga Based
Fri......40 minute run plus Ab Circuits, Pilates based
Sat….Gym Style Back/shoulders/biceps plus 20 minute run
Sun….OFF



WEEK THREE:

Mon….Imax 3
Tues…..STS Meso # 3 (Disc # 28 ) Plus Ab Circuits, Weights and Plates
Wed…..STS Meso #3 Plyo Legs (Disc # 26)
Thurs…. STS Meso #3 (Disc # 27 ) Plus Ab Circuits, No Equipment
Fri….Intensity
Sat….OFF
Sun….OFF


WEEK FOUR:

Mon….Low Impact Circuit
Tues….Imax 2
Wed…..STS Total Body
Thurs….Low Max
Fri….Cardio Core Circuit
Sat….Body Max 2
Sun….OFF

 

[mpina]

Possible substitutions

Hi Cathe! Thanks for creating a new rotation for us each month.

I would like to ask you what I could use to substitute 4DS on week one? I have CTX or do you have any other suggestions?

Regarding week 2, can I substitute the 20 minute runs for one of your Hiit workouts? And can I substitute Kickmax for Drill Max?

And on week 3, as I don't own STS, what can I use to substitute?

Hoping you can answer this...

Thanks again,

Marta

 

[itsup2me]

Thanks Cathe

Thank you for posting this Cathe! Looks great!

 

[thebratee1]

Thank you! Can't wait to get started!

Regina

 

[pussycat]

Thanks for another great rotation Cathe! I'm in as I cannot pass up a rotation with the Gym Styles in it!

 

[RetroFit]

Thanks for another great rotation Cathe! I'm in as I cannot pass up a rotation with the Gym Styles in it!

4DS, GS, STS and a mish mosh of favs the last week - AWESOME!!!

 

[tbabcock]

Thanks Cathe!! This looks great!

 

[Kathy36]

Thanks Cathe...Another great challenging rotation!!

Started it today...

 

[sme702]

Looking forward to starting this rotation tomorrow! Thanks

 

[Carmen829]

Hi Everyone! This month we will do muscle confusion in a new format. We will do endurance one week, strength the next week, power the third week and a little of all of them on the fourth week. Shock your system, burn fat, create lean muscle mass and condition your heart. That’s the way to do it….Enjoy!

WEEK ONE:

Mon….4DS Higher Intensity Step
Tues…..Kick Punch and Crunch
Wed…..4DS Lower Intensity Step
Thurs….Steady state run 50 minutes
Fri….4DS Bootcamp
Sat….4DS Kickbox
Sun….OFF


WEEK TWO:

Mon….Gym Style Chest and Triceps plus 20 minute run
Tues…..Kickmax
Wed…..Gym Style Legs
Thurs….Indoor /Outdoor Cycle 50 min Plus Ab Circuits Yoga Based
Fri......40 minute run plus Ab Circuits, Pilates based
Sat….Gym Style Back/shoulders/biceps plus 20 minute run
Sun….OFF



WEEK THREE:

Mon….Imax 3
Tues…..STS Meso # 3 (Disc # 28 ) Plus Ab Circuits, Weights and Plates
Wed…..STS Meso #3 Plyo Legs (Disc # 26)
Thurs…. STS Meso #3 (Disc # 27 ) Plus Ab Circuits, No Equipment
Fri….Intensity
Sat….OFF
Sun….OFF


WEEK FOUR:

Mon….Low Impact Circuit
Tues….Imax 2
Wed…..STS Total Body
Thurs….Low Max
Fri….Cardio Core Circuit
Sat….Body Max 2
Sun….OFF

Does anyone know if we do 4DS in its entirety the first week or just the cardio portion? Thanks

Carmen.

 

[whitedove76]

Can I substitute any of the STS workouts for the GS workouts? If so which ones and from which mesocycle?

 

[jacmar]

Does anyone know if we do 4DS in its entirety the first week or just the cardio portion? Thanks

Carmen.

I am pretty sure you do the 4DS in its entirety

 

[jacmar]

Can I substitute any of the STS workouts for the GS workouts? If so which ones and from which mesocycle?

I think Meso 2 would the closest to GS, but if you dont have GS, they are a MUST have

 

[Carmen829]

I do not have any of the STS. What can I sub for week 3? I have PP, SS, PUB/PLB, ME, MM, S&H. thanks

Carmen.

 

[gonnabea5]

Carmen, I dont have STS either. I did some research to get some comparibles and this is what I'll do for week 3. If anyone has any other suggestions, let me know.

For Disk 28 - chest and back, slow and heavy series
26 - legs w/lots of power moves, cardio and endurance stuff - I'll do LBB maybe
27 - Shoulders, bi's and tr's - Very slow and heavy = I'll do slow and heavy series or PUB twice for these muscles

 

[Carmen829]

Cathe, this was a really good rotation. I loved it. Only change I made was substituted SP 90 for the STS week. I saw some muscle definition and definitely increased my cardio endurance and strength endurance.

I highly recommend this one.

Carmen.

 

[Carmen829]

Carmen, I dont have STS either. I did some research to get some comparibles and this is what I'll do for week 3. If anyone has any other suggestions, let me know.

For Disk 28 - chest and back, slow and heavy series
26 - legs w/lots of power moves, cardio and endurance stuff - I'll do LBB maybe
27 - Shoulders, bi's and tr's - Very slow and heavy = I'll do slow and heavy series or PUB twice for these muscles

I just saw your response. Thank you for this information. I may do this rotation again and will add in the ones you suggested.

Carmen.