sunnydelite
Cathlete
does anyone have (or cathe) a rotation using the pure strength series?
thanks in advance...
thanks in advance...
pure strength
- Thread starter sunnydelite
- Start date
melissa0528
Cathlete
Cathe's November rotation called for Pure Strength to be used for the last two weeks and S&H heavy for the first...you could probably sub Pure Strength for S&H if you wanted to. Here it is:
WEEK ONE
Mon: Slow&Heavy Chest/Slow&Heavy Triceps/ Abs from Muscle Endurance
Tues: Slow&Heavy Back/Slow&Heavy Biceps/ 30 minute run
Wed: Slow&Heavy Shoulders/ Pyramid Lower Body Stability Ball and floorwork exercises/ 10 minutes of Ab Hits
Thurs: Pyramid Lower Body Standing Exercises/30 minute cardio of choice
Friday: Kick Punch and crunch
Sat: Imax 2
Sun: OFF
WEEK TWO:
Mon: Slow&Heavy Chest/Slow&Heavy Triceps/ 10 minutes of AB Hits
Tues: Slow&Heavy Back/Slow&Heavy Biceps/ 1st 30 minutes of MIC
Wed: Slow&Heavy Shoulders/ Pyramid Lower Body Stability Ball and floorwork exercises/ Abs from KPC
Thurs: Pyramid Lower Body Standing Exercises/2nd 30 minutes of MIC
Fri: Cardio Kicks
Sat: Imax one
Sun: OFF
WEEK THREE:
Mon: Pure Strength Chest and Triceps ONLY (do not do shoulders) plus 10 minutes of Ab Hits
Tues: Pure Strength Back and Biceps plus your favorite pure cardio workout
Wed: Pure Strength Shoulders plus Shoulders from CTX/ Floor work from PS Legs/ Abs from PS Legs
Thursday: Standing Leg work from PS Legs plus 30 minutes of your favorite pure cardio
Fri: Imax 2
Sat: Step Works
Sun: OFF
WEEK FOUR
Mon: Pure Strength Chest and Triceps ONLY (do not do shoulders) plus AB WORK ONLY (from S&H Chest Back VHS/DVD)
Tues: Pure Strength Back and Biceps plus your favorite pure cardio workout
Wed: Pure Strength Shoulders plus Shoulders from CTX/ Floor work from PS Legs/ Abs from PS Legs
Thursday: Standing Leg work from PS Legs plus 30 minutes of your favorite pure cardio
Fri: Imax one
Sat: Rhythmic Step
Sun: OFF
WEEK ONE
Mon: Slow&Heavy Chest/Slow&Heavy Triceps/ Abs from Muscle Endurance
Tues: Slow&Heavy Back/Slow&Heavy Biceps/ 30 minute run
Wed: Slow&Heavy Shoulders/ Pyramid Lower Body Stability Ball and floorwork exercises/ 10 minutes of Ab Hits
Thurs: Pyramid Lower Body Standing Exercises/30 minute cardio of choice
Friday: Kick Punch and crunch
Sat: Imax 2
Sun: OFF
WEEK TWO:
Mon: Slow&Heavy Chest/Slow&Heavy Triceps/ 10 minutes of AB Hits
Tues: Slow&Heavy Back/Slow&Heavy Biceps/ 1st 30 minutes of MIC
Wed: Slow&Heavy Shoulders/ Pyramid Lower Body Stability Ball and floorwork exercises/ Abs from KPC
Thurs: Pyramid Lower Body Standing Exercises/2nd 30 minutes of MIC
Fri: Cardio Kicks
Sat: Imax one
Sun: OFF
WEEK THREE:
Mon: Pure Strength Chest and Triceps ONLY (do not do shoulders) plus 10 minutes of Ab Hits
Tues: Pure Strength Back and Biceps plus your favorite pure cardio workout
Wed: Pure Strength Shoulders plus Shoulders from CTX/ Floor work from PS Legs/ Abs from PS Legs
Thursday: Standing Leg work from PS Legs plus 30 minutes of your favorite pure cardio
Fri: Imax 2
Sat: Step Works
Sun: OFF
WEEK FOUR
Mon: Pure Strength Chest and Triceps ONLY (do not do shoulders) plus AB WORK ONLY (from S&H Chest Back VHS/DVD)
Tues: Pure Strength Back and Biceps plus your favorite pure cardio workout
Wed: Pure Strength Shoulders plus Shoulders from CTX/ Floor work from PS Legs/ Abs from PS Legs
Thursday: Standing Leg work from PS Legs plus 30 minutes of your favorite pure cardio
Fri: Imax one
Sat: Rhythmic Step
Sun: OFF
lvnascar
Cathlete
This is one that I did that Cathe had given.
Stage Two: Do any of these rotations for as many weeks as you like. Do not exceed 12 weeks on any one rotation.
Stage Two/Rotation One:
Mon: Jog 40 to 50 minutes
Tues: Cardio Kicks
Wed: PS Legs/Ab
Thurday: OFF
Fri: PS CST and a stretch workout
Sat: Jog 40 minutes using intervals of 1 minute fast run or hills and three minutes slower jog to recover. Do 10 cycles like this (don't forget to add awarm up and cooldown).
Sun: PS BBA plus the first two sections of Body max (leaving out the upper body weight training)
Stage Two/rotation two:
Mon: Interval Max
Tues: PS L/A
Wed: Jog 50 to 60 minutes
Thurs: PS BBA/plus stretch tape
Fri: PB CST/Plus 30 minute interval jog
Sat: Step Video of your choice
Sun: off
There was more information in the thread. You can also find that at the following thread:
http://69.0.137.118/dc/dcboard.php?...opic_id=8215&mesg_id=8215&listing_type=search
Stage Two: Do any of these rotations for as many weeks as you like. Do not exceed 12 weeks on any one rotation.
Stage Two/Rotation One:
Mon: Jog 40 to 50 minutes
Tues: Cardio Kicks
Wed: PS Legs/Ab
Thurday: OFF
Fri: PS CST and a stretch workout
Sat: Jog 40 minutes using intervals of 1 minute fast run or hills and three minutes slower jog to recover. Do 10 cycles like this (don't forget to add awarm up and cooldown).
Sun: PS BBA plus the first two sections of Body max (leaving out the upper body weight training)
Stage Two/rotation two:
Mon: Interval Max
Tues: PS L/A
Wed: Jog 50 to 60 minutes
Thurs: PS BBA/plus stretch tape
Fri: PB CST/Plus 30 minute interval jog
Sat: Step Video of your choice
Sun: off
There was more information in the thread. You can also find that at the following thread:
http://69.0.137.118/dc/dcboard.php?...opic_id=8215&mesg_id=8215&listing_type=search