Cathe Friedrich
Administrator
Hi Everyone! This month will focus on strength gains. I know it will be very hard to eat clean with Halloween candy circulating pretty much everywhere we turn. So on the days that you cheat a little more than you should have…here is a little “reward” for your taste buds, (insert Halloween witch laugh here)
Halloween Bonus Burn:
1 minute jumping jacks
1 minute jump rope
1 minute squat thrust climbers
16 tuck jumps
16 air jacks
16 plyo jacks
Cool down for 2 minutes
4 sets of 16 push ups
200 crunches
One promise to never eat that again…..tee hee hee hee!
WEEK ONE:
Mon: Low Max
Tues: Kick Max
Wed: Muscle Max
Thurs: Imax 3
Fri: Steady State Run…45 min….PLUS Segment One Core Max
Sat: Off
Sun: Muscle Max
WEEK TWO:
Mon: Cardio Kicks
Tues: Steady State run for 50 minutes plus 10 minutes Ab Hits
Wed: Gym Style: Back and Biceps, and Shoulders
Thurs: Gym Style Legs plus 10 min Ab Hits
Fri: Gym Style Chest and Triceps
Sat: Imax #2
Sun: Core Max Segment Two and Stretch Max Segment One
WEEK THREE:
Mon: Off
Tues: Pyramid Upper/20 minute light run
Wed: Step Works
Thurs: Pyramid Lower Body/ 10 min Ab Hits
Fri: MIC
Sat: Pyramid Upper Body and a 20 minute light run
Sun: Pyramid Lower Body
WEEK FOUR:
Mon: OFF
Tues: S&H Chest and Back
Wed: IMAX
Thurs: 45 minute steady state run/Core Max Segment 3
Fri: S&H Legs and Shoulders
Sat: S&H Tri and Biceps
Sun: Rhythmic Step
Enjoy!
Halloween Bonus Burn:
1 minute jumping jacks
1 minute jump rope
1 minute squat thrust climbers
16 tuck jumps
16 air jacks
16 plyo jacks
Cool down for 2 minutes
4 sets of 16 push ups
200 crunches
One promise to never eat that again…..tee hee hee hee!
WEEK ONE:
Mon: Low Max
Tues: Kick Max
Wed: Muscle Max
Thurs: Imax 3
Fri: Steady State Run…45 min….PLUS Segment One Core Max
Sat: Off
Sun: Muscle Max
WEEK TWO:
Mon: Cardio Kicks
Tues: Steady State run for 50 minutes plus 10 minutes Ab Hits
Wed: Gym Style: Back and Biceps, and Shoulders
Thurs: Gym Style Legs plus 10 min Ab Hits
Fri: Gym Style Chest and Triceps
Sat: Imax #2
Sun: Core Max Segment Two and Stretch Max Segment One
WEEK THREE:
Mon: Off
Tues: Pyramid Upper/20 minute light run
Wed: Step Works
Thurs: Pyramid Lower Body/ 10 min Ab Hits
Fri: MIC
Sat: Pyramid Upper Body and a 20 minute light run
Sun: Pyramid Lower Body
WEEK FOUR:
Mon: OFF
Tues: S&H Chest and Back
Wed: IMAX
Thurs: 45 minute steady state run/Core Max Segment 3
Fri: S&H Legs and Shoulders
Sat: S&H Tri and Biceps
Sun: Rhythmic Step
Enjoy!