May 09 Rotation

Cathe Friedrich

Administrator
Hi Everyone! This month we are going to shock our bodies with a mix of heavy weight and moderate to heavy weights with a little more focus on lower body in weeks two and especially four. Enjoy!



WEEK ONE:

Mon: Slow Heavy Chest & Back
Tues: KPC
Wed: Slow Heavy Legs Shoulders
Thurs: Step Jump and Pump Premix #3 Step/Hi Lo
Fri: Slow Heavy Tri & Bi
Sat: MIC
Sun: OFF


WEEK TWO:

Mon: Gym Style Legs
Tues: Pyramid Upper Body
Wed: Run 30 minutes plus Segment One Core Max
Thurs: Pyramid Upper Body
Fri: Cycle for 30 minutes plus Ab Circuits/No Equipment
Sat: 4DS Kickbox DVD in its entirety
Sun: OFF


WEEK THREE:

Mon: Slow Heavy Chest & Back
Tues: IMAX 3
Wed: Slow Heavy Legs Shoulders
Thurs: 4DS Bootcamp ONLY plus Ab Hits any segment
Fri: Slow Heavy Tri & Bi
Sat: Low Max plus Coremax seg 2
Sun: OFF


WEEK FOUR:

Mon: Gym Style Legs
Tues: Pyramid Upper Body
Wed: Butts and Guts Plus Imax 2 (blast 6,7,8,9,10 ONLY and cool down)
Thurs: 45 minute run plus Ab Circuits Yoga Based
Fri: Pyramid Upper Body
Sat: Leaner Legs plus Imax 2 (first 5 Blasts Only then stretch)
Sun: OFF
 

MAYNARDSMOM

Cathlete
Can't wait to start it Cathe, I'm a week behind on April for now. I was hoping to do Slow & Heavy - you read my mind.

The focus on lower body works great for me this month too! I have to have a biopsy done on my tricep area in a few weeks & I'm guessing the Dr will make me lay of the weights until stitches come out :confused:. Not a big deal, my bi-annual skin check.

Thanks for another great wo!! :D


I just went back & actually read each week! Week 4 Day 3 (Wed) Butts & Guts plus Imax 2 blasts!!! I'm scared! May not be able to walk afterwards!!
 
Last edited:

upnorthchick

Cathlete
Thank you, Cathe, for another great rotation! I have to wait on this one and I still haven't finished April's either. I just found out that I have a bulging disc in my lower back- makes my right leg and foot go numb :( I have my first appt. with the neurosurgeon tomorrow. Hopefully, it will be a "quick fix" and I'll be back to working out at full-tilt. Right now I'm just doing some walking. SO frustrating :mad: However, I am confident that I will be all better for the Road Trip!! It's my first and I'm so excited!

Have a great day and thank you for taking time to post awesome rotations!!

Lisa
 

Czechfan

Cathlete
Hi Everyone! This month we are going to shock our bodies with a mix of heavy weight and moderate to heavy weights with a little more focus on lower body in weeks two and especially four. Enjoy!



WEEK ONE:

Mon: Slow Heavy Chest & Back
Tues: KPC
Wed: Slow Heavy Legs Shoulders
Thurs: Step Jump and Pump Premix #3 Step/Hi Lo
Fri: Slow Heavy Tri & Bi
Sat: MIC
Sun: OFF


WEEK TWO:

Mon: Gym Style Legs
Tues: Pyramid Upper Body
Wed: Run 30 minutes plus Segment One Core Max
Thurs: Pyramid Upper Body
Fri: Cycle for 30 minutes plus Ab Circuits/No Equipment
Sat: 4DS Kickbox DVD in its entirety
Sun: OFF


WEEK THREE:

Mon: Slow Heavy Chest & Back
Tues: IMAX 3
Wed: Slow Heavy Legs Shoulders
Thurs: 4DS Bootcamp ONLY plus Ab Hits any segment
Fri: Slow Heavy Tri & Bi
Sat: Low Max plus Coremax seg 2
Sun: OFF


WEEK FOUR:

Mon: Gym Style Legs
Tues: Pyramid Upper Body
Wed: Butts and Guts Plus Imax 2 (blast 6,7,8,9,10 ONLY and cool down)
Thurs: 45 minute run plus Ab Circuits Yoga Based
Fri: Pyramid Upper Body
Sat: Leaner Legs plus Imax 2 (first 5 Blasts Only then stretch)
Sun: OFF


Hi Cathe,

I just had a few questions about the above awesome rotation you just gave us. I hope you can help me.

I was wondering about the following things and wanted clarification to make sure I understand and not over do it. Thanks in advance!;)


WEEK ONE
?Do all of MIC?

WEEK TWO
?4DS Kickbox DVD in its entirety? Did you mean do all of the warm up, cool down, Kickbox, Kickbox abs, and kickbox weight sections ?

WEEK THREE
?Do All of Low Max?

WEEK FOUR
?Do All of Butts & Guts and then IMAX 2 (Blasts 6-10)?

Just wanting to be sure I understood. I was thinking of doing this after I finish up STS Meso 3 and after my rest week. ;)

Hugs!:)

Nora
 

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