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