sort of a beginner to the hardcore rotation

[chapplin]

I made this rotation for a friend wanting a beginner rotation for the hardcore. She has been doing this for 9weeks and lost 12lbs so far. I decided to respond to a post from cybil. Some of the workouts have been changed to match cybil request..kind of.

Week 1 and 2
Mon- musclemax premix upper body
Tues- Lomax premix 1 (1-4 intervals
Weds- yoga
Thurs musclemax premix lower body
Fri- Lomax premix 2 (4-7 intervals)
Sat- Yoga or stretch
Sun Rest
Week 3 and 4
Mon Imax 3 premix step only
Tue Muscle max upper body premix
Wed MM- lower body premix
Thur yoga
Fri Kickmax premix 1
Sat mm timesaver premix 4

Week 5 and 6

Mon gym style back/shoulder/biceps premix 2 and lowmax premix 3
Tue gym style legs premix 1
Wed gym style chest/triceps premix 1 and Imax 3 premix 3
Thu rest
Fri yoga
Sat high step challenge premix 1
Sun yoga

Week 7 and 8

Mon Imax3
Tu muscle max
Wed yoga
Thu kickmax
Fri- rest
Sat high step challegne
Sun Rest or Imax 3

Week 9 and 10

Mon gym style b/s/b and lomax premix 1
Tu gym style legs
Wed yoga or stretch
Thur gym style chest/triceps and kick max premix 1
Fri Imax 3
Sat Musclemax
Sun Rest

Week 11
Mon Hardcore extreme 1
Tue Rest
Wed Hc #3
Thur yoga
Fri muscle max
Sat rest
Sun hardcore extreme2

Week 12
Mon Gym style legs and kickmax..excluding legs conditioning
Tue Gym style chest/triceps and lowmax premix 1
Wed Gym style back/shoulder/biceps and imax 3 premix2
Thur Rest
Fri Gym style legs
Sat Gym style chest/triceps and lowmax
Sun Gym style back/shoulder/biceps

 

[cybil]

Thanks chap.