marih
Cathlete
After my results from the STS rotation I did in January, I decided to come up with a split and a high endurance rotation using XTrain, LIS and Cathe's metabolic type workouts.
In my perfect exercise world, I am training each body part 3x a week and abs at least an hour a week. Too bad I don't have enough time in my day! I am not sure whether I will do one one month then the other, or alternate weeks. Sundays are usually my off days unless something happens during the week and I need to use it.
XTrain/LIS Metabolic Split Rotation
Monday-LIS Total Body Training Upper-no Stretch/ Cardio Supersets –Cardio and Stretch no warmup-88 min.
Tuesday- Lean Legs & Abs + Bonus Barre-61 min.
Wednesday-X-Train BurnSets Upper/Core #1 Premix 09-89 min.
Thursday-Great Glutes Extreme 62 min.
Friday- CrossFire/ Core premix-64 min.
Saturday-LIS Total Body Training Lower no stretch/Slide and Glide Cardio/Abs Premix-no warmup-70 min.
Monday-XTrain Ch, Ba, Sh/+Core #1 Premix 01-62 min (optional 100 rep lateral raises-7 min)
Tuesday-Turbo Barre-Lower Body Express +core-60 min.
Wednesday- XTrain Ha rd Strikes +Heavy Bag + Core #1/Premix 13-70 min (optional 100 rep challenges bicep curls 7 min, if not doing Fri.)
Thursday- X-Train Legs/Premix 03-all +rear delts-81 min
Friday-X-Train Bi/Tri/+Core #2-Premix 02-58 min (optional 100 rep challenges bicep curls 7 min, 100 rep tricep extensions-7 min.)
Saturday- Cardio Leg Blast/+ Core #2 Premix 01-68 min. (optional 100 rep Hip Thrusts 6 min, 100 rep scarecrows 6 min)
Monday –LIS Total Body Training Upper/ Cardio Supersets –Cardio and Stretch-88 min
Tuesday- Lean Legs & Abs + Bonus Barre-61 min
Wednesday-X-Train BurnSets Upper/ Core #1 Premix 09-89 min.
Thursday-Great Glutes Extreme 62 min.
Friday-To The Max-54 min.
Saturday-LIS Total Body Training Lower/ Slide and Glide Cardio/Abs Premix-no warmup -70 min
Monday-XTrain Ch, Ba, Sh//+Core #1 Premix 01-62 min (optional 100 rep lateral raises-7 min)
Tuesday-Turbo Barre-Lower Body Express + core-60 min.
Wednesday- X-Train Bi/Tri//+Core #2-Premix 02-58 min (optional 100 rep challenges bicep curls 7 min, 100 rep tricep extensions-7 min.)
Thursday- X-Train Legs/Premix 03-all +rear delts-81 min (optional 100 rep Hip Thrusts 6 min)
Friday-X-Train Tabatacise/+Core #1 Premix 05-55 min ((optional 100 rep challenges bicep curls 7 min, 100 rep tricep extensions-7 min, if not done Weds.)
Saturday- Flex Train-56 min.
XTrain/LIS/100 rep challenge/ Metabolic Rotation(high endurance)
Mon-- XTrain-Supercuts/Core #2- Premix #2-58 min
Tues- XTrain- Ride-56 min
Weds-High Reps-65 min
Thurs-XTrain -Hard Strikes-Premix 13-70 min
Fri- XTrain 100 rep challenges +Calves/Core (upper/lower/obliques on own-e.g. Bike
Maneuver, Lying Side Bent-Knee Crunches, Reverse Crunches)-(add own warmup/cooldown stretch) -approx. 55 min
Sat- XTrain-All Out Low Impact HiiT/Core #1-49 min
Mon-To The Max-54 min (opt TTM Extreme 63 min)
Tues- Cycle Max-56 min
Weds-AfterBurn-54 min
Thurs-Slide & Glide-52 min
Fri- XTrain 100 rep challenges +Calves/Core (upper/lower/obliques on own/warm up & cool down stretch)- approx 55 min
Sat-LIS Cardio Supersets-41 min (opt. Bonus step-63 min)
Mon-CrossFire/Core premix-64 min
Tues- Pedal Power-58 min
Weds-FlexTrain-56 min
Thurs-Party Rockin Step 1 or 2- 53 or 52 min
Fri- XTrain 100 rep challenges +Calves/Core (upper/lower/oblique’s)
Sat- Rockout Knockout + Heavy Bag Bonus -65 min
Mon-LIS Athletic Training-56 min
Tues-XTrain Tabatacise 1-5 /Core #1-Premix #5-55 min
Weds- TurboBarre-74 min
Thurs-LIS LowImpact Challenge-50 min (bonus opt-add 21 min)
Fri- XTrain 100 rep challenges +Calves/Core (upper/lower/obliques)
Sat- X10 premix-X49 or higher
In my perfect exercise world, I am training each body part 3x a week and abs at least an hour a week. Too bad I don't have enough time in my day! I am not sure whether I will do one one month then the other, or alternate weeks. Sundays are usually my off days unless something happens during the week and I need to use it.
XTrain/LIS Metabolic Split Rotation
Monday-LIS Total Body Training Upper-no Stretch/ Cardio Supersets –Cardio and Stretch no warmup-88 min.
Tuesday- Lean Legs & Abs + Bonus Barre-61 min.
Wednesday-X-Train BurnSets Upper/Core #1 Premix 09-89 min.
Thursday-Great Glutes Extreme 62 min.
Friday- CrossFire/ Core premix-64 min.
Saturday-LIS Total Body Training Lower no stretch/Slide and Glide Cardio/Abs Premix-no warmup-70 min.
Monday-XTrain Ch, Ba, Sh/+Core #1 Premix 01-62 min (optional 100 rep lateral raises-7 min)
Tuesday-Turbo Barre-Lower Body Express +core-60 min.
Wednesday- XTrain Ha rd Strikes +Heavy Bag + Core #1/Premix 13-70 min (optional 100 rep challenges bicep curls 7 min, if not doing Fri.)
Thursday- X-Train Legs/Premix 03-all +rear delts-81 min
Friday-X-Train Bi/Tri/+Core #2-Premix 02-58 min (optional 100 rep challenges bicep curls 7 min, 100 rep tricep extensions-7 min.)
Saturday- Cardio Leg Blast/+ Core #2 Premix 01-68 min. (optional 100 rep Hip Thrusts 6 min, 100 rep scarecrows 6 min)
Monday –LIS Total Body Training Upper/ Cardio Supersets –Cardio and Stretch-88 min
Tuesday- Lean Legs & Abs + Bonus Barre-61 min
Wednesday-X-Train BurnSets Upper/ Core #1 Premix 09-89 min.
Thursday-Great Glutes Extreme 62 min.
Friday-To The Max-54 min.
Saturday-LIS Total Body Training Lower/ Slide and Glide Cardio/Abs Premix-no warmup -70 min
Monday-XTrain Ch, Ba, Sh//+Core #1 Premix 01-62 min (optional 100 rep lateral raises-7 min)
Tuesday-Turbo Barre-Lower Body Express + core-60 min.
Wednesday- X-Train Bi/Tri//+Core #2-Premix 02-58 min (optional 100 rep challenges bicep curls 7 min, 100 rep tricep extensions-7 min.)
Thursday- X-Train Legs/Premix 03-all +rear delts-81 min (optional 100 rep Hip Thrusts 6 min)
Friday-X-Train Tabatacise/+Core #1 Premix 05-55 min ((optional 100 rep challenges bicep curls 7 min, 100 rep tricep extensions-7 min, if not done Weds.)
Saturday- Flex Train-56 min.
XTrain/LIS/100 rep challenge/ Metabolic Rotation(high endurance)
Mon-- XTrain-Supercuts/Core #2- Premix #2-58 min
Tues- XTrain- Ride-56 min
Weds-High Reps-65 min
Thurs-XTrain -Hard Strikes-Premix 13-70 min
Fri- XTrain 100 rep challenges +Calves/Core (upper/lower/obliques on own-e.g. Bike
Maneuver, Lying Side Bent-Knee Crunches, Reverse Crunches)-(add own warmup/cooldown stretch) -approx. 55 min
Sat- XTrain-All Out Low Impact HiiT/Core #1-49 min
Mon-To The Max-54 min (opt TTM Extreme 63 min)
Tues- Cycle Max-56 min
Weds-AfterBurn-54 min
Thurs-Slide & Glide-52 min
Fri- XTrain 100 rep challenges +Calves/Core (upper/lower/obliques on own/warm up & cool down stretch)- approx 55 min
Sat-LIS Cardio Supersets-41 min (opt. Bonus step-63 min)
Mon-CrossFire/Core premix-64 min
Tues- Pedal Power-58 min
Weds-FlexTrain-56 min
Thurs-Party Rockin Step 1 or 2- 53 or 52 min
Fri- XTrain 100 rep challenges +Calves/Core (upper/lower/oblique’s)
Sat- Rockout Knockout + Heavy Bag Bonus -65 min
Mon-LIS Athletic Training-56 min
Tues-XTrain Tabatacise 1-5 /Core #1-Premix #5-55 min
Weds- TurboBarre-74 min
Thurs-LIS LowImpact Challenge-50 min (bonus opt-add 21 min)
Fri- XTrain 100 rep challenges +Calves/Core (upper/lower/obliques)
Sat- X10 premix-X49 or higher