Annabelle2
Cathlete
I like this thread - I love seeing what everyone is doing -- I am in the 2nd week of my Summer Shape Up Challenge - if all goes well this is it:
My Summer Shape Up Plan is taken from a combination of MF Hers reading material and Cathe's website
First 3 weeks:
Pyramids for upper body and cardio every day 45 minutes to an hour, hit every muscle twice a week, one heavy leg workout in the 3 weeks and light weights on legs the rest - incorporate TLTs when possible and alternating leg work between Legs and Glutes, GS Legs, Firm It Up, BBBB, and PLB. - Example:
S - Altar of the Heart
M - PUB Back, Chest,abs; Imax 2 with rope, YS Basic Flow
T - PUB Bis, Tris, KPC, SC Short Form
W - PUB Delts, PLB Heavy, TJ Cardio Party 1, EF Daily Dose of Bliss
T - PUB Back, Chest, abs; Step Works, Yoga for Everybody
F - PUB Bis, Tris, Imax with rope, YS Lunar of own making
S - PUB Delts, BBBB, PLB Floor, Shiva Rea Drops of Nectar
Second 3 weeks
Gym Styles for upper body and cardio every day 45 minutes to an hour, hit every muscle twice a week, one heavy leg workout in the 3 weeks and light weights on legs the rest - incorporate TLTs when possible and alternating leg work between Legs and Glutes, GS Legs, Firm It Up, BBBB, and PLB
Example:
S - Eoin Finn Yoga Session
M - GS Back, Bis, abs from MM; HC Extreme 2 with rope, YS Basic Flow
T - GS Chest, Tris, Kickmax, Yoga For Everybody
W - GS Shoulders, GS Legs, SJP STep and HiLo Circuit, SC Short Form
T - GS Back, Bis, abs from MM; Imax 3 with rope on some intervals,Yoga Chant
F - GS Chest, Tris, Step Blast, YS Lunar of own making
S - GS Shoulders, Firm It Up, TJ Cardio Party 2, A Yoga
Next 2 Weeks:
Power Hour and Muscle Endurance each twice in the week and 6 days of cardio 45 minues to an hour alternating step, kickbox, jump rope, Hi Lo.
Next 2 weeks
Two weeks of circuits for 6 days with 2 Imaxes spaced throughout each of the 2 weeks (Circuit Max, Boot Camp, Body Max, Cardio and Weights, Legs and Glutes, Step, Jump, and Pump, Terminator, etc)
Next 2 Weeks
Supersets twice in each week plus CTX Series in its entirety - CTX in the AM and Supersets in the PM.
I will implement TLTs when possible and taking rest days when extremely tired.
And I have a personal challenge once a week involving interval sprints - I will work up from implementing the jogging stroller until I can do sprint/run intervals for 45 minutes - we will start with jogging with the GS!
and that is that!
My goal is weight loss of 7 lbs that I gained when I quit smoking 8 months ago, fat loss and more muscle definition, especially in the legs - I used a lot of information from this site, mostly from the post where Cathe gave information for losing 30 lbs.
My Summer Shape Up Plan is taken from a combination of MF Hers reading material and Cathe's website
First 3 weeks:
Pyramids for upper body and cardio every day 45 minutes to an hour, hit every muscle twice a week, one heavy leg workout in the 3 weeks and light weights on legs the rest - incorporate TLTs when possible and alternating leg work between Legs and Glutes, GS Legs, Firm It Up, BBBB, and PLB. - Example:
S - Altar of the Heart
M - PUB Back, Chest,abs; Imax 2 with rope, YS Basic Flow
T - PUB Bis, Tris, KPC, SC Short Form
W - PUB Delts, PLB Heavy, TJ Cardio Party 1, EF Daily Dose of Bliss
T - PUB Back, Chest, abs; Step Works, Yoga for Everybody
F - PUB Bis, Tris, Imax with rope, YS Lunar of own making
S - PUB Delts, BBBB, PLB Floor, Shiva Rea Drops of Nectar
Second 3 weeks
Gym Styles for upper body and cardio every day 45 minutes to an hour, hit every muscle twice a week, one heavy leg workout in the 3 weeks and light weights on legs the rest - incorporate TLTs when possible and alternating leg work between Legs and Glutes, GS Legs, Firm It Up, BBBB, and PLB
Example:
S - Eoin Finn Yoga Session
M - GS Back, Bis, abs from MM; HC Extreme 2 with rope, YS Basic Flow
T - GS Chest, Tris, Kickmax, Yoga For Everybody
W - GS Shoulders, GS Legs, SJP STep and HiLo Circuit, SC Short Form
T - GS Back, Bis, abs from MM; Imax 3 with rope on some intervals,Yoga Chant
F - GS Chest, Tris, Step Blast, YS Lunar of own making
S - GS Shoulders, Firm It Up, TJ Cardio Party 2, A Yoga
Next 2 Weeks:
Power Hour and Muscle Endurance each twice in the week and 6 days of cardio 45 minues to an hour alternating step, kickbox, jump rope, Hi Lo.
Next 2 weeks
Two weeks of circuits for 6 days with 2 Imaxes spaced throughout each of the 2 weeks (Circuit Max, Boot Camp, Body Max, Cardio and Weights, Legs and Glutes, Step, Jump, and Pump, Terminator, etc)
Next 2 Weeks
Supersets twice in each week plus CTX Series in its entirety - CTX in the AM and Supersets in the PM.
I will implement TLTs when possible and taking rest days when extremely tired.
And I have a personal challenge once a week involving interval sprints - I will work up from implementing the jogging stroller until I can do sprint/run intervals for 45 minutes - we will start with jogging with the GS!
and that is that!
My goal is weight loss of 7 lbs that I gained when I quit smoking 8 months ago, fat loss and more muscle definition, especially in the legs - I used a lot of information from this site, mostly from the post where Cathe gave information for losing 30 lbs.