MARCH 09 ROTATION

Cathe Friedrich

Administrator
Hi Everyone! This month we are focusing on cross training with a variety of workouts. Each week will have a lower body workout, an upper body workout, a core workout (or two) and a circuit workout. All other days are cardio and one rest day. Eat clean, sleep well, and drink up (water that is :p) and work hard :)

WEEK ONE:
Mon……Legs N Glutes
Tues……Step, Jump and Pump…premix #3 (Step and high low)
Wed…..Pyramid Upper Body
Thurs… 4 Day Split Kick Box followed by Coremax segment one
Fri……Low Impact Circuit
Sat……50 minute steady state run plus Ab Circuits/Pilates based
Sun….OFF



WEEK TWO:
Mon……Leaner Legs
Tues……Maximum Intensity cardio
Wed…..Body Max 2....Upper Body Weights Only Segment
Thurs…4 Day Split Bootcamp/cardio only, followed by Coremax Segment 2
Fri……High Step Training Advanced
Sat……Indoor/outdoor 45 minute cycle ride…plus Ab Circuits /Yoga based
Sun….OFF





WEEK THREE:
Mon……Gym Style Legs
Tues……Imax 3
Wed…..Muscle Max…upper Body Only Premix
Thurs…4 Day split lower Intensity step, cardio only, followed by segment 3 coremax
Fri……High Step Challenge
Sat……Brisk walk for 30 minutes with weighted vest on plus Ab Circuits weights and plates
Sun….OFF




WEEK FOUR:
Mon……Butts and Gutts
Tues……Kick Punch and Crunch
Wed…..Muscle Endurance Upper Body Split premix
Thurs…4 Day Split Higher Intensity Step followed by segment one Stretch Max
Fri……Intensity Series Bootcamp
Sat……Interval Run/walk…. 3minutes run and walk 30 to 45 seconds (7 times)…Ab Circuits -no equipment
Sun….OFF
 
Last edited:

Ronne

Cathlete
Hi Cathe

Thanks for taking the time to post a new rotation with everything else you've got going on!

This looks perfect for getting back into it after a long break so thanks! Just one question: on Weds of Week 2 you say Upper Body Weights only segment, which DVD is that from?

Oh and even though I haven't got STS I'm really enjoying following your check-ins, it's a relief to know you're human! :D
 

HPLECTRA

Cathlete
Hi Cathe,

Thank you for the rotation idea. I will use STS and the cardio suggestions here for my workouts this month.

Nice question Ronne!

Have a good one!
Heidi
 

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