Hi Colleen,
One way that you could do it would be this:
5 DAY SPLIT
WEEK ONE:
Mon......PUB Chest and Triceps/MM Chest and Triceps only plus cardio of choice
Tues.....PLB Legs and PUB Abs
Wed......45 minute steady state run/ Segment one stretch Max
Thurs....PUB+MM Back/Bi/MM Abs
Fri......PUB+MM Shoulders+KPC ABS plus step cardio of choice
Sat......30 minutes of Legs: Own warm up 5 min/ then do Kick Max (leg conditioning drills only) followed by 50 calf raises toes straight, 50 calf raises toes turned in slightly, 50 calf raises toes turned out slightly, followed by Pyramid Lower Body (stability ball segment only)
Sun....stetch workout of choice
WEEK TWO:
Mon: SS Lowerbody Blast....Legs (only) Segment one Coremax
Tues..SS/PP Chest followed by GS Triceps. 30 minutes of step cardio of choice.
Wed....HI/LO cardio of choice plus coremax segment two
Thurs....SS/PP Back followed by GS Biceps
Fri......30 minutes of Legs: Own warm up 5 min/ then do Kick Max (leg conditioning drills only) followed by 50 calf raises toes straight, 50 calf raises toes turned in slightly, 50 calf raises toes turned out slightly, followed by Legs and Glutes floorwork segment.
Sat.....SS/PP Shoulders only plus ABS from Pyramid upper body. 30 minute interval run.
Sun.....stretch workout of choice
WEEK THREE:
Mon......Gym Style Chest and Triceps plus Abs only from Muscle Endurance
Tues.....Gym Style Legs plus 30 minute steady state run.
Wed.......Gym Style Back and Biceps (skip Shoulders)plus 40 minutes or more of step aerobic workout of choice.
Thurs.....30 minutes of Legs: Own warm up 5 min/ then do Kick Max (leg conditioning drills only) followed by 50 calf raises toes straight, 50 calf raises toes turned in slightly, 50 calf raises toes turned out slightly, followed by Pyramid Lower Body (stability ball segment only). Now do Abs only from Cardio and Weights
Fri.......Gym Style Shoulders Only followed by MM shoulders only
Sat.....KPC
Sun....Stretch workout of choice
WEEK FOUR
Mon: PUB+MM (or PP) Chest followed by PUB+MM (or PP)Triceps. CTX Kickbox (cardio portion only) (Or KM low-impact premix)
Tues.. PLB (only) Abs only from Step, Jump, Pump
Wed....HI/LO cardio of choice plus coremax segment two
Thurs....PUB+MM (or PP) Back followed by PUB+MM (or PP) Biceps
Fri......30 minutes of Legs: Own warm up 5 min/ then do Kick Max (leg conditioning drills only) followed by 50 calf raises toes straight, 50 calf raises toes turned in slightly, 50 calf raises toes turned out slightly, followed by Legs and Glutes floorwork segment.
Sat.....PUB+MM (or PP) Shoulders only plus ABS from Muscle Max. 30 minute interval run.
Sun.....stretch workout of choice
This will be a little different, but just remember to go as heavy as you can and to slow down your rep counts. You may not be able to complete all the reps at the same speed as Cathe, but this will give you great focus on strength over endurance.
HTH,
Mattea
