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Tag: rotation
Cathe's Sept 2014 Workout Rotation

Cathe’s Sept 2014 Workout Rotation

The Sept 2014 rotation is all about mixing heavy weights with light weights and mixing high intensity cardio with steady state cardio. There is great “shock value” in this rotation. Your metabolism will get a nice boost, your bone density will improve along with your strength and endurance. Eat as clean as possible and you are on your way to a “clean and mean” you!!! Enjoy the last stretch of the summer even though most of our minds are already wrapped around fall.

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September 2, 2014
Cathe Friedrich's July 2014 workout rotation

Cathe’s July 2014 Rotation

Hi Everyone! This month we are going on a cross training ride so hold on cuz this road is gonna get bumpy! LOL. If you are joining us for the RT at the end of the month you will have the bumpiest ride of them all.

Eat/drink well, sleep well and be happy and enjoy this month’s workout rotation!

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July 2, 2014
Cathe's May 2014 Workout Rotation

Cathe’s May 2014 Workout Rotation

This May 2014 rotation is all about shaking it up with shock training. Doing multiple types of workouts with various frequency, length duration & intensity. The goal is to keep your body from adapting to the “fitness chaos” its experiencing this month. Expect your metabolism to catapult, your fitness level to be taken to a new height and both your aerobic endurance and your lactate threshold to be improved. To get best results, eat clean, sleep soundly and drink a lot of water water. Commit to burn calories, burn excess body fat and chisel some lean muscle!!!!!

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May 1, 2014
Cathe's April 2014 Workout Roatation

Cathe’s April 2014 Workout Rotation

With April about to begin, many of us who don’t live in warmer climate states year round are realizing that it is almost time to permanently switch our wardrobe to short sleeves, shorts and fun dresses. Did a little panic just set in reading that? Lol No worries…I got it covered. This month will focus on getting great definition and fat loss.

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March 31, 2014
Cathe's December 2013 Rotation

Cathe’s Dec 2013 Timesaver Rotation

December is the month of endless holiday festivities. Hustle and Bustle is right!!! While we have good intentions of working out, we simply may not have the time for a full week of workouts or even a full hour to workout. So with that in mind I thought this month would be a good time

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December 2, 2013
Cathe's November 2013 Rock Bottoms Rotation

Cathe’s November 2013 Rock Bottoms Rotation

Hi Everyone! Upon your request I have revised and updated both the ROCK BOTTOMS June 2006 and Feb 2011 rotation. This updated advanced rotation will really kick some butt!!!! Keeping the popular favorites, I also left weighted walking lunges and the (slightly tweaked) Bonus Butt Workout (BBW) in the rotation. They should be done whenever

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November 1, 2013

February 2013 Rotation

Feb 2013….This month’s rotation combines the XTRAIN SERIES, CROSS FIRE and TWO THE MAX This combination will burn fat, burn calories and tighten muscles in every way, shape and form. We will use an undulating approach again this month. Eat well, sleep well drink water and you are on your way !!!!!

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February 4, 2013

Cathe’s March Madness 2012 Rotation

Hi Everyone! Can you believe it’s March already? Before you know it the temperatures will be on the rise and you’ll be scrambling for a pair of shorts and a t-shirt. Don’t spend half of that beautiful day finding the right pair of shorts to cover up an area you wish you would have worked

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March 2, 2012

Cathe’s August 2010 Rotation

Hi Everyone. Here is a great rotation that keeps you super fit, super toned, and super sweaty all month long. Add focus and a clean diet and double your results. You can now download this rotation into your Workout Manager calendar. Just go to the Workout Manager and click on the rotation icon and follow

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August 2, 2010

Cathe’s July 2010 Rotation

Hi Everyone! This month we are kicking it up a notch with cardio endurance. To maximize your results eat well, drink extra water, increase your protein slightly and sleep hard. Have fun!  …and don’t forget you can easily download  this and every months workout  rotation into your Workout Manager calendar with just a few clicks

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July 1, 2010

Cathe’s April 2010 Rotation

Hi Everyone! This month we will shock our systems with a combination heavy weight training workouts from STS Meso 3 and the Gym Style Workouts. Notice the body part grouping change between the two series…that is a good thing to promote muscle confusion. Cardio and abs will also be done on the other days as

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April 1, 2010