Get in shape for Summer – May 2013 rotation

Get in shape for Summer – May 2013 rotation

(Last Updated On: April 1, 2019)

Cathe Friedrich's Get in shape for Summer - May 2013 rotation

Hi Everyone! This month’s rotation is the continuation of my “get in shape for summer” plan. This May 2013 rotation focuses mostly on explosive cardio and interval based workouts to keep the metabolism stimulated and in fat loss mode. I will also use STS Total Body and the GYM Style workouts as the main weight training sources to build muscle over this next month. Between building lean muscle mass and burning body fat you’ll be well on your way to getting Summer Fit.

Remember that high levels of activity burn more calories and the more you burn the hungrier you will feel. Nothing wrong with eating extra calories to support your active routine but eat the RIGHT foods. Some examples are to chop up veggies and dip them in a seasoned Greek yogurt, eat low sugar fruits like berries and granny smith apples, eat lean protein sources, and have a whey protein shake after a workout. Avoid simple sugar foods, junk foods, foods in boxes like cereals, pasta, hamburger helper mix ins, also avoid excessive dairy products and high sodium foods. DO DRINK WATER and SLEEP 7 to 8 hours a day!

These changes won’t all happen overnight but make a few every couple of weeks and by June you will Super Lean and Summer Fit!

 

WEEK ONE:

Mon… Gym Style Chest and Triceps

Tues… IMAX 3

Wed… Afterburn

Thurs… Gym Style Back, Shoulders, Biceps

Fri….. Bootcamp (original from intensity series)

Sat… Gym Style Legs

Sun…Off

WEEK TWO:

Mon… Cardio Super sets

Tues… STS Total Body

Wed… Crossfire

Thurs… MMA Kickbox

Fri….. STS Total Body

Sat… Hiit Double Wave Pyramid

Sun…Off

WEEK THREE:

Mon… Gym Style Chest and Triceps

Tues… Hiit 30/30 plus Ab circuits weights and plates

Wed… Hardstrikes

Thurs… Gym Style Back, Shoulders, Biceps

Fri….. Tabatacise (at least three of cycles but can do all if prefer)

Sat… Gym Style Legs

Sun…Off

 

WEEK FOUR:

Mon… MMA Boxing

Tues… STS Total Body

Wed… Intensity

Thurs… Hiit 40/20

Fri….. STS Total Body

Sat… Kick Punch and Crunch

Sun…Off

 

 

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