Cathe Friedrich
Administrator
Hi Everyone! The next two months are loaded with temptation to put off exercise. While there will be times where it can't be helped, please try your best to stay committed. This month’s rotation will focus on all kinds of circuits. Both pre-made and homemade circuits. This will keep your spirit motivated, your workouts interesting, your muscles challenged, and the calories burning at a time when you need it most. Feel free to switch around your "off" days if that works out better for you. Enjoy!
WEEK ONE:
Mon: Leaner Legs Homemade Circuit: Using Leaner Legs, insert 2 minutes
of your own form of cardio (jacks, shuffles, jogging, marching with high knees and arms active etc.) after every series of calf raises. Finish with the abs and a stretch.
Tuesday: OFF
Wed: 10.10.10. and CTX Upper Body Homemade Circuit (Day One)....
Do warm up and 1st cardio portion of 10.10.10, then do first body part of CTX Upper body (back). Next do the cardio of 10.10.10 and second body part from CTX (Chest). Insert a light cooldown before you go on your back for chest work. Next do the cardio of 10.10.10 and 3rd CTX Upper body (shoulders). Conclude with a stretch and you're finished.
Thurs: 10.10.10 and CTX Upper Body Homemade Circuit (Day Two)
Do the same workout as Wednesday but replace back/chest/shoulders with the remainder of CTX Upper body which are biceps, triceps, and then a 10 minute ab add on of your choice. Stretch and you're finished.
Friday: IMAX One Homemade Circuit: Do IMAX warm up and then after every interval follow the recovery phase with one minute of the following:
Interval One: One minute Bicep Curls with challenging weight
Interval Two: One minute Squats with challenging weight
Interval Three: One minute Dips for triceps
Interval Four: One minute Alternating Lunges with challenging weight
Interval Five: One minute Shoulder Press with challenging weight
Interval Six: One minute Alternating Side Lunges with challenging weight
Interval Seven: One minute Deadrows with challenging weight
Interval Eight: one minute Deadlifts with challenging weight
Interval Nine: one minute Rear Delt Flys with challenging weight
Interval Ten: one minute Push Ups with challenging weight and conclude
with a stretch.
Sat: Pyramid Upper Body Homemade Circuit
Do the warm up and then insert two minutes of cardio of your choice after every body part:
chest 5 sets plus cardio 2 min
back 5 sets plus cardio 2 min
shoulders 5 sets plus cardio 2 min
triceps 5 sets plus cardio 2 min
biceps 5 sets plus cardio 2 min
Pyramid Upper Body Abs and stretch
Sun: OFF
WEEK TWO:
Mon: IMAX TWO Homemade Circuit....Do IMAX TWO warm up and then after every interval follow the recovery phase with one minute of the following:
Interval One: One minute BICEP HAMMER CURLS with challenging weight
Interval Two: One minute LOW END SQUATS with challenging weight
Interval Three: One minute DOUBLE ARM KICKBACKS for triceps
Interval Four: One minute STATIC LUNGES 16 reps per side with challenging weight.
Interval Five: One minute SIDE LATERAL RAISE with challenging weight
Interval Six: One minute PLIE SQUATS with challenging weight
Interval Seven: One minute DOUBLE ARM ROWS with challenging weight
Interval Eight: one minute DEADLIFTS with challenging weight
Interval Nine: one minute ALTERNATINF FRONT RAISES with challenging weight.
Interval Ten: one minute INCLINE FLYS with challenging weight and conclude with a stretch.
Tues: OFF
Wed: Bodymax
Thurs: 30 minute Outdoor Circuit:
Warm Up 5 min
2 min. jog
2 minutes alternate lunges off the edge of a curb
2 min. jacks
8 push ups rest 5 to 10 seconds (4 to 5 cycles like this)
2 min. jump rope
2 min. seated oblique twists(rotate torso side to side)
sprint 15 seconds recover walking 30 sec (repeat three times)
1 min squats
1 minute squat thrusts
2 minutes power stride walking (big long strides in a semi squatted
position)
8 push ups 5 to 10 second rest (4 to 5 cycles like this)
2 minutes seated oblique twists
3 minutes stretch
Friday: Off
Sat: Circuit Max
Sunday: 15 minutes of Ab Hits and a 5 minute stretch
WEEK THREE:
Monday: Cardio and Weights
Tuesday: Floorwork from Pyramid Lower Body and Abs from Muscle Endurance
Wed: Bootcamp
Thurs: OFF
Fri: Bodymax
Sat: Floorwork from Pyramid Lower Body and Abs from Muscle Endurance
Sun: Circuit Max
WEEK FOUR:
Mon: Cardio and Weights/ Boot Camp Homemade Circuit (Day One):
Warm Up of Cardio & Weights
Then Cardio & Weights cycle one (meaning step and weights)right into
Boot camp Cycle one (meaning all four exercises)
Then C&W cycle two
And Boot Camp cycle two
Then C&W cycle three
Then Boot Camp cycle three
Then C&W cycle four
And Boot Camp Cycle four
Finish with a stretch of your choice
Tues: Off
Wed: Cardio & Weights/Boot Camp Homemade Circuit (Day two)
Warm Up Cardio & Weights
Cardio & Weights cycle one (meaning step and weights)
Boot camp Cycle FIVE (meaning all four exercises)
C&W cycle two
Boot Camp cycle SIX
C&W cycle three
Boot Camp cycle SEVEN
C&W cycle four
Boot Camp Cycle EIGHT
Finish with a stretch of your choice
Thurs: 30 minute Outdoor Circuit
Warm Up 5 min
2 min. jog
2 minutes alternate lunges off the edge of a curb
2 min. jacks
8 push ups rest 5 to 10 seconds (4 to 5 cycles like this)
2 min. jump rope
2 min. seated oblique twists(rotate torso side to side)
sprint 15 seconds recover walking 30 sec (repeat three times)
1 min squats
1 minute squat thrusts
2 minutes power stride walking (big long strides in a semi squatted
position)
8 push ups 5 to 10 second rest (4 to 5 cycles like this)
2 minutes seated oblique twists
3 minutes stretch
Fri: OFF
Sat: Power Circuit (excluding back work after the cardio) and finish with the abs and a stretch.
Sun: Pyramid Upper Body Homemade Circuit
Do the warm up and then insert two minutes of cardio of your choice after every body part:
chest 5 sets plus cardio 2 min
back 5 sets plus cardio 2 min
shoulders 5 sets plus cardio 2 min
triceps 5 sets plus cardio 2 min
biceps 5 sets plus cardio 2 min
Pyramid Upper Body Abs and stretch
Hopefully I didn't miss anything. Happy Circuiting
WEEK ONE:
Mon: Leaner Legs Homemade Circuit: Using Leaner Legs, insert 2 minutes
of your own form of cardio (jacks, shuffles, jogging, marching with high knees and arms active etc.) after every series of calf raises. Finish with the abs and a stretch.
Tuesday: OFF
Wed: 10.10.10. and CTX Upper Body Homemade Circuit (Day One)....
Do warm up and 1st cardio portion of 10.10.10, then do first body part of CTX Upper body (back). Next do the cardio of 10.10.10 and second body part from CTX (Chest). Insert a light cooldown before you go on your back for chest work. Next do the cardio of 10.10.10 and 3rd CTX Upper body (shoulders). Conclude with a stretch and you're finished.
Thurs: 10.10.10 and CTX Upper Body Homemade Circuit (Day Two)
Do the same workout as Wednesday but replace back/chest/shoulders with the remainder of CTX Upper body which are biceps, triceps, and then a 10 minute ab add on of your choice. Stretch and you're finished.
Friday: IMAX One Homemade Circuit: Do IMAX warm up and then after every interval follow the recovery phase with one minute of the following:
Interval One: One minute Bicep Curls with challenging weight
Interval Two: One minute Squats with challenging weight
Interval Three: One minute Dips for triceps
Interval Four: One minute Alternating Lunges with challenging weight
Interval Five: One minute Shoulder Press with challenging weight
Interval Six: One minute Alternating Side Lunges with challenging weight
Interval Seven: One minute Deadrows with challenging weight
Interval Eight: one minute Deadlifts with challenging weight
Interval Nine: one minute Rear Delt Flys with challenging weight
Interval Ten: one minute Push Ups with challenging weight and conclude
with a stretch.
Sat: Pyramid Upper Body Homemade Circuit
Do the warm up and then insert two minutes of cardio of your choice after every body part:
chest 5 sets plus cardio 2 min
back 5 sets plus cardio 2 min
shoulders 5 sets plus cardio 2 min
triceps 5 sets plus cardio 2 min
biceps 5 sets plus cardio 2 min
Pyramid Upper Body Abs and stretch
Sun: OFF
WEEK TWO:
Mon: IMAX TWO Homemade Circuit....Do IMAX TWO warm up and then after every interval follow the recovery phase with one minute of the following:
Interval One: One minute BICEP HAMMER CURLS with challenging weight
Interval Two: One minute LOW END SQUATS with challenging weight
Interval Three: One minute DOUBLE ARM KICKBACKS for triceps
Interval Four: One minute STATIC LUNGES 16 reps per side with challenging weight.
Interval Five: One minute SIDE LATERAL RAISE with challenging weight
Interval Six: One minute PLIE SQUATS with challenging weight
Interval Seven: One minute DOUBLE ARM ROWS with challenging weight
Interval Eight: one minute DEADLIFTS with challenging weight
Interval Nine: one minute ALTERNATINF FRONT RAISES with challenging weight.
Interval Ten: one minute INCLINE FLYS with challenging weight and conclude with a stretch.
Tues: OFF
Wed: Bodymax
Thurs: 30 minute Outdoor Circuit:
Warm Up 5 min
2 min. jog
2 minutes alternate lunges off the edge of a curb
2 min. jacks
8 push ups rest 5 to 10 seconds (4 to 5 cycles like this)
2 min. jump rope
2 min. seated oblique twists(rotate torso side to side)
sprint 15 seconds recover walking 30 sec (repeat three times)
1 min squats
1 minute squat thrusts
2 minutes power stride walking (big long strides in a semi squatted
position)
8 push ups 5 to 10 second rest (4 to 5 cycles like this)
2 minutes seated oblique twists
3 minutes stretch
Friday: Off
Sat: Circuit Max
Sunday: 15 minutes of Ab Hits and a 5 minute stretch
WEEK THREE:
Monday: Cardio and Weights
Tuesday: Floorwork from Pyramid Lower Body and Abs from Muscle Endurance
Wed: Bootcamp
Thurs: OFF
Fri: Bodymax
Sat: Floorwork from Pyramid Lower Body and Abs from Muscle Endurance
Sun: Circuit Max
WEEK FOUR:
Mon: Cardio and Weights/ Boot Camp Homemade Circuit (Day One):
Warm Up of Cardio & Weights
Then Cardio & Weights cycle one (meaning step and weights)right into
Boot camp Cycle one (meaning all four exercises)
Then C&W cycle two
And Boot Camp cycle two
Then C&W cycle three
Then Boot Camp cycle three
Then C&W cycle four
And Boot Camp Cycle four
Finish with a stretch of your choice
Tues: Off
Wed: Cardio & Weights/Boot Camp Homemade Circuit (Day two)
Warm Up Cardio & Weights
Cardio & Weights cycle one (meaning step and weights)
Boot camp Cycle FIVE (meaning all four exercises)
C&W cycle two
Boot Camp cycle SIX
C&W cycle three
Boot Camp cycle SEVEN
C&W cycle four
Boot Camp Cycle EIGHT
Finish with a stretch of your choice
Thurs: 30 minute Outdoor Circuit
Warm Up 5 min
2 min. jog
2 minutes alternate lunges off the edge of a curb
2 min. jacks
8 push ups rest 5 to 10 seconds (4 to 5 cycles like this)
2 min. jump rope
2 min. seated oblique twists(rotate torso side to side)
sprint 15 seconds recover walking 30 sec (repeat three times)
1 min squats
1 minute squat thrusts
2 minutes power stride walking (big long strides in a semi squatted
position)
8 push ups 5 to 10 second rest (4 to 5 cycles like this)
2 minutes seated oblique twists
3 minutes stretch
Fri: OFF
Sat: Power Circuit (excluding back work after the cardio) and finish with the abs and a stretch.
Sun: Pyramid Upper Body Homemade Circuit
Do the warm up and then insert two minutes of cardio of your choice after every body part:
chest 5 sets plus cardio 2 min
back 5 sets plus cardio 2 min
shoulders 5 sets plus cardio 2 min
triceps 5 sets plus cardio 2 min
biceps 5 sets plus cardio 2 min
Pyramid Upper Body Abs and stretch
Hopefully I didn't miss anything. Happy Circuiting
