Sept Rotation

[Cathe Friedrich]

Sept Rotation: Fitness Conditioning

Hi Everyone! With summer coming to an end and most vacations behind us, many of us are looking to get back on a steady track of working out. Consistency and subtle changes to your existing workouts are what bring about continuous fitness results. The following rotation hits a little of everything: Muscle strength, Muscle Endurance, Cardio Fitness, and Flexibility. I have included a flexibility workout once a week (any workout of choice…ie: yoga, pilates, athletic stretch) along with a couple of ab marathon workouts listed below to add to your variegated cardio and strength workouts. ENJOY!!!


WEEK ONE:

Mon: MIC
Tues: Power Hour
Wed: Imax of choice
Thurs: Cardio Kicks plus 15 minute flexibility workout of choice
Fri: Power Hour
Sat: 30 minute moderate intensity run with a 5 minute cool down walk followed by an Abdominal Marathon(24 minutes)….KPC Abs/ Pyramid Upper Body Abs/ Muscle Endurance Abs
Stretch From KPC
Sun: OFF

WEEK TWO:

Mon: SJP
Tues: 40 minute Interval Run which includes a warm up and cool down period (Intervals: 30 seconds sprints 90 seconds recovery).
Wed: Bodymax
Thurs: KPC
Fri: Muscle Endurance
Sat: A 15 minute flexibility workout of choice followed by the above Ab Marathon
Sun: OFF

WEEK THREE:

Mon: Step Fit
Tues: MIC
Wed: Step Works
Thurs: Step Heat
Fri: PS: CST
Sat: PS: Leg abs
Sun: PS: BBA plus 15 minute flexibility workout

WEEK FOUR:

Mon: OFF
Tues: Leaner Legs plus 15 minute flexibility workout
Wed: Imax of choice
Thurs: Power Max
Fri: MIS
Sat: KPC
Sun: SJP

 

[ShyWolf]

Cathe;
Thank you once again for being my 'personal trainer'.
I look forward to your monthly rotations and follow them very closely.
Once again you have not disappointed me with your great guidance. Thank You!

 

[scm]

Thanks Cathe!! Looks great ~ especially week two.
Susan C.M.

 

[rmrmr]

Thanks for always taking the time to put together a monthly rotation for us-your followers. I know you are very busy but always seem to manage pop in and answer questions for us. Thanks Again.

Diana

 

[dixiedog6]

Another big thank you! Your rotations are very much appreciated. I look forward to them.

 

[DebbieH]

Love the Marathon AB idea! Also hoping some day you will do a Pilates/Yoga style workout. Hmmmm, guess you've heard that before! I can't wait to get your new Stretch Max workout. Thanks for taking the time to post this for us.
Your-Friend-In-Fitness, DebbieH http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!

 

[mmis29]

Awww...I was looking for the "Bikini Season is over so let's slack off a bit" Rotation

Just kidding!!!!

 

[Soosan]

And I was counting on a "Schnitzel and Bier" rotation!

 

[starlight6]

Abs Marathon! Oh my!

Thanks as always Cathe,

Ruth

Abs MARATHON!??!
Well, now I have to think of a way to trick DH into doing it, as he needs it! Hmmm...

 

[shopgirl]

Looks great. Thanks for addressing our request for a rotation that will help flatten the stomach. I think those ab marathons will surely do it.

Have a great day.

- Shopgirl

 

[dss62467]

OK, I'm just getting back into checking out the forums because I've not been exercising regularly for about 2 years. So I just discovered the rotation forum.

I'm all set to modify this September rotation to the tapes I have...but what's this???? Interval Running?!?! Does that mean "go outside and run?!" I DESPISE running! It's so hard on my knees and ankles! Also, I find it extremely boring. Plus - I live in Western NY - so BRRRRRR! One more month, and there's no WAY you're getting me outside for any time longer than it takes to get to my car! :+ (OK, I'm exaggerating, the weather isn't THAT bad).

Are there any other running-phobes out there? Do you just substitute with one of the more intense cardio tapes?

 

[ShyWolf]

When I can't or don't want to run either outside or on my treadmill I will use one of the IMAX workouts in lieu of interval running

 

[dss62467]

THanks - I was thinking of that one too.