Cathe Friedrich
Administrator
Hi Everyone! This month we are focusing more on developing lean muscle mass. Do this and expect to shape and harden muscles up. If you also eat very clean be prepared to see those muscles pop out by the month’s end. Of course the cardio as well as the varied workouts will keep your engine conditioned and burning calories and body fat efficiently. Work work!!!!
WEEK ONE:
Mon: Slow and Heavy (S&H) Legs
Tues: KPC
Wed: S&H Chest and Back
Thurs: S&H Shoulders plus 30 minute interval run
Fri: S&H Biceps and Triceps
Sat: Step Fit plus 10 minutes of any Ab Hits segment
Sun: Off
WEEK TWO:
Mon: Step Works Plus Butts and Guts (Stability Ball Abs only)
Tues: Pyramid Upper Body
Wed: Kick Max
Thurs: 45 minute cycling workout Plus segment one of Coremax
Fri: Pyramid Lower Body
Sat: One hour yoga or Pilates
Sun: OFF
WEEK THREE:
Mon: 40 minute steady state run plus Butts and Guts non-ball ab work
Tues: 4Day Split Kickbox in its entirety
Wed: 4DS Higher Intensity Step in its entirety
Thurs: 4DS Bootcamp in its entirety
Fri: 4DS Lower Intensity Step in its entirety
Sat: One hour Yoga or Pilates
Sun: Off
WEEK FOUR:
Mon: Power Max Plus seg 3 Coremax
Tues: Slow and Heavy (S&H) Legs
Wed: Wed: S&H Chest and Back
Thurs: S&H Shoulders plus 30 minute interval run
Fri: S&H Biceps and Triceps
Sat: 45 minute cycling workout plus 10 minutes of any Ab Hits segment
Sun: Off
WEEK ONE:
Mon: Slow and Heavy (S&H) Legs
Tues: KPC
Wed: S&H Chest and Back
Thurs: S&H Shoulders plus 30 minute interval run
Fri: S&H Biceps and Triceps
Sat: Step Fit plus 10 minutes of any Ab Hits segment
Sun: Off
WEEK TWO:
Mon: Step Works Plus Butts and Guts (Stability Ball Abs only)
Tues: Pyramid Upper Body
Wed: Kick Max
Thurs: 45 minute cycling workout Plus segment one of Coremax
Fri: Pyramid Lower Body
Sat: One hour yoga or Pilates
Sun: OFF
WEEK THREE:
Mon: 40 minute steady state run plus Butts and Guts non-ball ab work
Tues: 4Day Split Kickbox in its entirety
Wed: 4DS Higher Intensity Step in its entirety
Thurs: 4DS Bootcamp in its entirety
Fri: 4DS Lower Intensity Step in its entirety
Sat: One hour Yoga or Pilates
Sun: Off
WEEK FOUR:
Mon: Power Max Plus seg 3 Coremax
Tues: Slow and Heavy (S&H) Legs
Wed: Wed: S&H Chest and Back
Thurs: S&H Shoulders plus 30 minute interval run
Fri: S&H Biceps and Triceps
Sat: 45 minute cycling workout plus 10 minutes of any Ab Hits segment
Sun: Off