Hi all! This is the killer rotation I have had great results with incorporating S&H and DECREASED cardio! I did this before the new videos. So... for Circuit Max, IMAX etc. you can substitute things like Boot Camp, IMAX2, C&W etc.
The first rotation is 3 weeks of S&H. The 2nd follows with decreased cardio and the Pure Strength series. By the time I finished this rotation I went down 15 lbs and several pant sizes. I'm getting ready to do this again but incorporating the Intensity Videos after I am done with the Total Body Blast rotation.
Have fun!
***S&H Rotation****
Week 1
Sunday - IMAX, S&H Chest & Back
Monday - S&H Legs & Shoulders + ABS
Tuesday -S&H Biceps & Triceps + 20 min. of easy cardio (from CTX series, easy on cardio!)
Wednesday - S&H Legs/buttocks Only + MIC step only
Thursday - Rest
Friday - Circuit Max (in it's entirety - medium wts)
Saturday - Power Hour, or MIS + ABS
Week 2
Sunday - S&H Chest & Back + Triceps,
Monday - IMAX + abs
Tuesday - S&H Legs & Shoulders
Wednesday - Rest
Thursday - Circuit Max + abs
Friday - S&H Biceps + Cardio Kicks
Saturday - Body Max in it's entirety + extra shoulders from PS or other
Week 3
Sunday - S&H Biceps & Triceps + PowerMa min. 2 segments)
Monday - IMAX
Tuesday - S&H legs & Shoulders + abs
Wednesday - S&H Chest & Back + 1 cardio block from CTX
Thursday - Rest
Friday - MIC in it's entirety + abs uuuugggghhhhh!!!!!!!
Saturday - MIS or Body max depending on how sore I am - if Body max easy on cardio!
***Decreased Cardio Rotation*** (decreased for me as I WAS doing 5-7 days of cardio!)
Week 1
Sunday - Power Max (in it's entirety) uuuggghhhhhh!!!
Monday - Pure Strength back, biceps & abs in morning + tough step class at gym at night
Tuesday - Body Max (in it's entirety - I take it EASY on cardio, heavy wts.)
Wednesday - Circuit max (push hard on cardio!) or Imax
Thursday - REST!!!!!!!!!!!
Friday - Pure Strength Legs + Shoulders, Chest, Triceps
Saturday - Power circuit or something fun that includes wts. (take it easy, easy on cardio!!!!!)
Week 2
Sunday - Body Max -(push for heavy cardio & wts)
Monday - Cardio Kicks (take it EASY on cardio)
Tuesday - Pure Strength Legs + addtl legs from Power Hour or other
Wednesday - REST!!!!!!!!!!!
Thursday - Pure Strength Back, Biceps & Abs + MIC (step only)
Friday - Pure Strength Chest, Shoulders, Triceps
Saturday - Circuit max or IMAX uggghhhh
The first rotation is 3 weeks of S&H. The 2nd follows with decreased cardio and the Pure Strength series. By the time I finished this rotation I went down 15 lbs and several pant sizes. I'm getting ready to do this again but incorporating the Intensity Videos after I am done with the Total Body Blast rotation.
Have fun!
***S&H Rotation****
Week 1
Sunday - IMAX, S&H Chest & Back
Monday - S&H Legs & Shoulders + ABS
Tuesday -S&H Biceps & Triceps + 20 min. of easy cardio (from CTX series, easy on cardio!)
Wednesday - S&H Legs/buttocks Only + MIC step only
Thursday - Rest
Friday - Circuit Max (in it's entirety - medium wts)
Saturday - Power Hour, or MIS + ABS
Week 2
Sunday - S&H Chest & Back + Triceps,
Monday - IMAX + abs
Tuesday - S&H Legs & Shoulders
Wednesday - Rest
Thursday - Circuit Max + abs
Friday - S&H Biceps + Cardio Kicks
Saturday - Body Max in it's entirety + extra shoulders from PS or other
Week 3
Sunday - S&H Biceps & Triceps + PowerMa min. 2 segments)
Monday - IMAX
Tuesday - S&H legs & Shoulders + abs
Wednesday - S&H Chest & Back + 1 cardio block from CTX
Thursday - Rest
Friday - MIC in it's entirety + abs uuuugggghhhhh!!!!!!!
Saturday - MIS or Body max depending on how sore I am - if Body max easy on cardio!
***Decreased Cardio Rotation*** (decreased for me as I WAS doing 5-7 days of cardio!)
Week 1
Sunday - Power Max (in it's entirety) uuuggghhhhhh!!!
Monday - Pure Strength back, biceps & abs in morning + tough step class at gym at night
Tuesday - Body Max (in it's entirety - I take it EASY on cardio, heavy wts.)
Wednesday - Circuit max (push hard on cardio!) or Imax
Thursday - REST!!!!!!!!!!!
Friday - Pure Strength Legs + Shoulders, Chest, Triceps
Saturday - Power circuit or something fun that includes wts. (take it easy, easy on cardio!!!!!)
Week 2
Sunday - Body Max -(push for heavy cardio & wts)
Monday - Cardio Kicks (take it EASY on cardio)
Tuesday - Pure Strength Legs + addtl legs from Power Hour or other
Wednesday - REST!!!!!!!!!!!
Thursday - Pure Strength Back, Biceps & Abs + MIC (step only)
Friday - Pure Strength Chest, Shoulders, Triceps
Saturday - Circuit max or IMAX uggghhhh
