Here are some ideas. I left random blank b/c I think it should be totally random and what you want to do based on what you have and what your body needs that week. I honestly think this rotation idea can work for you and the cardio days can be whatever works for you in that given week. I think the idea is to do the same heavy/lighter workouts for 3 weeks to see progress and change?
Heavy for 3 weeks:
Day 1: S&H Chest & Back
Day 2: Half of Imax or HiiT (push hard)
Day 3: S&H Ti's & Bi's
Day 4: Rest
Day 5: S&H Legs & Shoulders
Day 6: TF or Patrick's Kickox or longer cardio of choice 45 to 60 minutes
Day 7: Rest
Random for 1 week.
Lighter for 3 weeks:
Day 1: XTrain Cardio Leg Blast
Day 2: XTrain Bi's & Tri's/core
Day 3: 45 to 60 minutes of cardio
Day 4: Rest
Day 5: XTrain Chest, Back, Shoulders
Day 6: Tabatacise or All Out Low Impact HiiT or HiiT or half of Imax (going all out)
Day 7: Rest
Random for 1 week
Ideas for each Heavy week: Burn Sets, Amy Bento's Slow & Heavy, Amy Bento's Drop Sets, STS, CLX (3 weeks of Burn, 1 week of random, 3 weeks of light, go back to CLX 3 weeks of Push, 1 week of random, 3 weeks of light, go back to CLX 3 weeks of Lean, etc)
Ideas for each Lighter week: Gym Styles, PUB/PLB, Push Pull, Supersets, Peak 10 Strength workouts
Random: You could do Yoga, CS, metobolic, a mix, Peak 10 Cardio Strength, Circuits, whatever your mind and body needs during the random week
There are SO many ways to make this work for you offering variety yet it offers some stability so you can see what results you can get from sticking with particular workouts for 3 weeks.
I don't know if I can commit yet, but this is definitely something I'd like to try at some point in the future.
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Angela
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