Split Hiit Rotation (Uses Xtrain/LIS)

marih

marih

Cathlete
Split Hiit Rotation (Uses Xtrain/LIS)
(Someone asked me to come up with a shorter version of my last rotation, so here goes- most workouts a little over an hour or less)(love these premixes!;)

Monday- XTrain AOLIHiit-premix #7 plus BS Ch/BS Sh-61 min. (chest/shoulders/core)

Tuesday- XTrain Cardio Leg Blast #6-60 min. (legs/biceps/core)

Wednesday-XTrain Ride-56 min.

Thursday-XTrain Tabatacise #13-57 min. (back/core)

Friday-XTrain Legs #11 -43 min. (legs/delts)

Saturday- XTrain HardStrikes #19-59 min. (tris/core)

Monday-LIS Athletic Training- Express Step (no stretch) plus Total Body Training Upper-Ch/Sh/Tris-(no warm-up)-45 min.

Tuesday-LIS Total Body Training Lower plus Stability Ball Abs-AbCiruits-20 min. or B&G Stability Ball Abs-16 min. or CoreMax Stability Abs-about 20 min.

Wednesday-Cyclemax-56 min.

Thursday-LIS Cardio Supersets (no stretch) plus Total Body Training Upper-Ba/Bis/Core (no warm-up)-66 min.

Friday-LIS Turbobarre-Express #2-57 min.

Saturday-LIS Afterburn-54 min.

Monday- XTrain AOLIHiit premix #9 plus BS Ch/BS Sh-64 min. (chest/shoulders/core)

Tuesday- XTrain Cardio Leg Blast #10-63 min. (legs/biceps/core)

Wednesday- Rockout Knockout –Scrambled #1-56min. or Party Rocking Step #1 or #2-54/52 min.

Thursday-XTrain Tabatacise #12-48 min. (back/core)

Friday-XTrain Legs #7 -62 min. (legs/delts)

Saturday- XTrain HardStrikes #15-DO WARM-UP, SKIP THROUGH CARDIO SECTION TO HEAVY BAG TABATAS-about 46 min. (tris/core)

Monday-XTrain BS Ch/Sh/Tris/Core Premix#11-62 min.

Tuesday-X-10 Double Low Impact (no stretch) plus Lean Legs & Abs Timesaver #1 (no warm-up)-62 min

Wednesday-Pedal Power-58 min.

Thursday-XTrain BS Ba/Bis/CorePremix#15-58 min.

Friday-X-10-Hi/Lo (no stretch) plus Great Glutes Timesaver #4 (no warm-up)-60 min.

Saturday-XTrain SuperCuts/Core #2- 58 min.
 
Last edited:
It is Burn Sets! Sorry! Had everything spelled out and shortened it because it looked too wordy!
 
haha, roselyn! funny you should ask. i am working on something to last until the new workouts arrive!
STS undulating- i figure august and sept are both about 5 weeks each, so i was looking at 10 weeks, but i might put in extra weeks just in case....!
i am feeling the need to lift heavy again.
the cardios will be a little different, i have been reading about doing 10-20 min Hiit followed by 30-40 min steady state for the ultimate fat burner so i am working on something that flows (i hope!) smooth for two days each week.
i will have it done in a day or two.;)
 
Roselyn-
also just noticed when i went to work out this am that the final week had two premixes numbered wrong!i have corrected it!
 
Marih,

Looking forward to the rotation, I saw that yesterday looking at workouts for the week so I just did premix 1 that was chest, back and shoulders I will do bi/tri on the other day, thanks for these great rotations.

I need to start eating better got off track and feel it in my workouts, especially if we will be doing heavy lifting!!
 
marih said:
haha, roselyn! funny you should ask. i am working on something to last until the new workouts arrive! STS undulating- i figure august and sept are both about 5 weeks each, so i was looking at 10 weeks, but i might put in extra weeks just in case....! i am feeling the need to lift heavy again. the cardios will be a little different, i have been reading about doing 10-20 min Hiit followed by 30-40 min steady state for the ultimate fat burner so i am working on something that flows (i hope!) smooth for two days each week. i will have it done in a day or two.;)
Click to expand...
I am looking forward to this kind of rotation! I am doing STS now and trying to get cardio in. But I love steady state but I hear HIIT is great it is okay but I'm thinking if u are to shorten the HIIT and that was the beauty if it y do a HIIT for 40 minutes ? That is grueling to me lol to go hard for 40? So I thought how about steady state with a HIIT in there for 10 or 15 minutes that I can stand to do! So your rotation you are talking about sounds good! I wish Cathe would think of some cardio DVDs to do like that! Great idea!
 
thanks, renee! i have the same problem with the long Hiits-i hope she does too!
(i have just finished the rotation and will post it in a minute;) i hope you like it!
 
Well cause I thought the reason for the HIIT was your workout was cut in half so your effort was hard rather then a longer period for moderate pace but it seems hours have become as long in duration as a steady state lol!! So I'm like wait what happen to really hard for only 10 to 20 minutes!? Lol
 
Hi Measuredoak-
Thank you and any step-do you have Party Rockin' step 1 or 2? Or any cardio machine or brisk walk for same about of time!
 
I do have both Party Rockin step DVDs but I'm not of fan because I'm so uncoordinated. I'll give it another go. Maybe with practice, I'll get better.
 
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