Cathe Friedrich
Administrator
Hi Everyone! This months rotation will focus on Muscular Strength. It features working one to two body parts per day along with cardio training. This rotation is designed promote the development of lean muscle mass as well as burn extra body fat. Please remember to include a 5 minute warm up and 5 minute post stretch to all of your workouts. Enjoy!
WEEK ONE:
Monday.....Slow and Heavy Legs plus the cardio portion of Step and Intervals (CTX)
Tuesday....Slow and Heavy Back, 10 minutes of Ab Hits, plus the cardio portion of 10*10*10 (CTX)
Wednesday..Slow and Heavy Shoulders plus the first 30 minutes of MIC
Thursday...OFF
Friday...Slow and Heavy Chest, ab routine from Power Hour, plus Cardio Kicks
Saturday.....Slow and Heavy Biceps plus 1st 6 intervals of IMAX 2
Sunday...Slow and Heavy Triceps plus 10 minutes of another segment from Ab Hits
WEEK TWO:
Monday....PS Legs and Abs plus 30 minutes of walk/run
Tuesday...PS Back, MIS Back, MIS Abs and cardio only of CTX Kickbox
Wed.......PS Chest, MIS Chest, and cardio only of CTX Power Circuit
Thurs.....OFF
Fri.......PS Shoulders, MIS Shoulders, MIS Abs, and MIC only step portion
Sat.......PS Biceps, MIS Biceps, first 6 intervals of IMAX #1
Sun.......PS Triceps and MIS Triceps
WEEK THREE:
Mon........Slow and Heavy Legs and Step Heat Abs
Tuesday....Slow and Heavy Triceps and Step Fit
Wed........Slow and Heavy Shoulders, 10 minutes Ab hits, cardio only of CTX All Step
Thurs......Slow and Heavy Back, Slow and Heavy Abs, 30 minute walk/run
Fri........Slow and Heavy Chest and Cardio Kicks
Sat........Slow and Heavy Biceps
Sun........OFF
Week Four:
Mon.......Slow Heavy Shoulders, ABS ONLY from Cardio and Weights, plus cardio portion of CTX Kickbox
Tues......Slow and Heavy Legs
Wed.......Slow Heavy Chest plus Slow Heavy Back
Thurs.....OFF
Fri.......PS Legs and Abs plus 30 minute walk/run
Sat ......Slow Heavy Triceps plus warm up and second 5 intervals from IMAX 2
Sun.......Slow Heavy Biceps, ABS ONLY from Cardio and Weights, plus second five intervals from IMAX #1
Enjoy!
WEEK ONE:
Monday.....Slow and Heavy Legs plus the cardio portion of Step and Intervals (CTX)
Tuesday....Slow and Heavy Back, 10 minutes of Ab Hits, plus the cardio portion of 10*10*10 (CTX)
Wednesday..Slow and Heavy Shoulders plus the first 30 minutes of MIC
Thursday...OFF
Friday...Slow and Heavy Chest, ab routine from Power Hour, plus Cardio Kicks
Saturday.....Slow and Heavy Biceps plus 1st 6 intervals of IMAX 2
Sunday...Slow and Heavy Triceps plus 10 minutes of another segment from Ab Hits
WEEK TWO:
Monday....PS Legs and Abs plus 30 minutes of walk/run
Tuesday...PS Back, MIS Back, MIS Abs and cardio only of CTX Kickbox
Wed.......PS Chest, MIS Chest, and cardio only of CTX Power Circuit
Thurs.....OFF
Fri.......PS Shoulders, MIS Shoulders, MIS Abs, and MIC only step portion
Sat.......PS Biceps, MIS Biceps, first 6 intervals of IMAX #1
Sun.......PS Triceps and MIS Triceps
WEEK THREE:
Mon........Slow and Heavy Legs and Step Heat Abs
Tuesday....Slow and Heavy Triceps and Step Fit
Wed........Slow and Heavy Shoulders, 10 minutes Ab hits, cardio only of CTX All Step
Thurs......Slow and Heavy Back, Slow and Heavy Abs, 30 minute walk/run
Fri........Slow and Heavy Chest and Cardio Kicks
Sat........Slow and Heavy Biceps
Sun........OFF
Week Four:
Mon.......Slow Heavy Shoulders, ABS ONLY from Cardio and Weights, plus cardio portion of CTX Kickbox
Tues......Slow and Heavy Legs
Wed.......Slow Heavy Chest plus Slow Heavy Back
Thurs.....OFF
Fri.......PS Legs and Abs plus 30 minute walk/run
Sat ......Slow Heavy Triceps plus warm up and second 5 intervals from IMAX 2
Sun.......Slow Heavy Biceps, ABS ONLY from Cardio and Weights, plus second five intervals from IMAX #1
Enjoy!
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