This is my version of the RockBottom Rotation. I would appreciate any comments or suggestions you might have. I am completing the 3rd week and have notice a large (for me) increase in muscles & strength upper, core and lower body. Also a decrease in fat, mostly due to healthy diet and min of cheating.
1st Week
Monday: Kickboxing; Tonique; Yoga
Tuesday: Meso 2 Shoulders & Tris; Core; Hip Thrusts; Essentrics Barre
Wednesday: Low Impact Cardio HIIT; Meso 2 Legs; Yoga
Thursday: Kickboxing; Core; Meso 2 Back & Bis; Yoga
Friday: Rest Day or Yoga or Classical Stretch/Essentrics
Saturday: Cardio; Hip Thrusts; Tonique; Yoga
Sunday: Kickboxing; Core; Barre; Classical Stretch/Essentrics
2nd Week
Monday: Kickboxing; Tonique; Yoga
Tuesday: Meso 3 Bis & Tris; Core; Hip Thrusts; Essentrics Barre
Wednesday: Low Impact Cardio HIIT; Meso 3 Legs; Yoga
Thursday: Kickboxing; Core; Meso 3 Chest & Back; Yoga
Friday: Rest Day or Yoga or Classical Stretch/Essentrics
Saturday: Cardio; Hip Thrusts; Tonique; Yoga
Sunday: Kickboxing; Core; Barre; Classical Stretch/Essentrics
3rd Week
Monday: Kickboxing; Tonique; Yoga
Tuesday: Lean Legs & Abs (not doing the Abs); Core; Hip Thrusts; Essentrics Barre
Wednesday: Low Impact Cardio HIIT; Pyramid Upper Body; Yoga
Thursday: Kickboxing; Core; Great Glutes; Yoga
Friday: Rest Day or Yoga or Classical Stretch/Essentrics
Saturday: Cardio; Hip Thrusts; Tonique; Yoga
Sunday: Kickboxing; Core; Barre; Classical Stretch/Essentrics
4th to 6th Weeks: Plan to do the above, but doing the 2nd week of STS Meso 2 & 3; where above I have done the 1st week of Meso 2 & 3.
Notes:
I am finding to gain flexibility and strength in my hips, I am only showing real improvement with hour long yoga or Classical Stretch/Essentrics workouts.
Also the hips are the reason I have included 3 Kickboxing workouts a week.
Like the Essentrics Barre DVD as a good barre workout, plus a great overall stretch & hip stretch. Counts as Barre & Stretch, so cuts the workout time down on those days.
I have not clink with Cathe’s kickboxing workouts;I like Ilaria’s BodyStrikes 1-3
I am rotating through my collection of Toniques-great, tough endurance workouts, esp for lower body. I count them as the Rock Bottom Bonus of lunges & squats.
I find I need to leave some options open, so I don’t feel pin-in and have choices to do a workout I just feel like doing. So the reason it says Cardio, Kickboxing, Core, Tonique, etc on a day and I get make a choice. I have stayed with this rotation much longer than I have any others, (other than STS) and I think it is because I still get choices.