Sept 2011

Cathe Friedrich

Here is a "shock your system" rotation that is a hybrid of strength,endurance and flexibility. Enjoy the change and challenge each day brings. Expect to break through fitness plateaus and burn fat and calories while gaining lean muscle mass.

Week One:

Mon: Body Max 2
Tues: Hit 40/20 plus 20 minute steady state run
Wed: Body Max Original
Thurs: KPC
Fri: OFF
Sat: Step Pump and Jump
Sun: Stretch or yoga workout

Week Two:

Mon: Gym Style Back/ Bi/ Shoulders
Tues: Imax 3
Wed: Gym Style Legs
Thurs: Yoga or Stretch workout
Fri: Gym Style Chest and Triceps
Sat: Butts and Guts
Sun: Off

Week Three:

Mon: Cross Train Express 10-10-10
Tues: Cross Train Express Leaner Legs
Wed: Total Body Stretching DVD
Thurs: Cross Train Express All Step
Fri: Cross Train Express Kickbox
Sat: Cross Train Express Power Circuit
Sun: Cross Train Express Step and Intervals

Week Four:

Mon: Slow and Heavy..Legs and Shoulders
Tues: Imax 2
Wed: Slow and Heavy Chest and Back
Thurs: Hit 30/30 plus a 20 minute steady state run Plus Ab Circuits No equipment
Fri: Slow and Heavy Biceps and Triceps
Sat: Off
Sun: Muscle Max plus 20 minute indoor or outdoor bike ride

Happy Labor Day!
Last edited:
I appreciate your taking the time to post these rotations every month. I'm not good at coming up with my own rotations. Thanks for adding even more value to your workouts.
Hi, obviously not Cathe but I would use the Timesaver DVD from the Body Blast series in place of Cross Train Express, as those workouts have the same general format/variety as the Cross Train Express series. 4 Day Split would be another series I would substitute in for Cross Train Express.

what can i use in place of cross train, the only series i don't have?
THanks Cathe...I know how busy you are and these rotations are greatly appreciated by everyone.


Our Newsletter

Get awesome content delivered straight to your inbox.