Guest guest Posted December 28, 2011 Report Share Posted December 28, 2011 Yes, Sara should be proud of you, ! This looks like a very fun rotation! And if you need to take an extra rest day then you do, you don't have to necessarily stay in the " week of " mode but just do everything in the order you wanted for your goal. Fun! Okay, I put it all together, still have to decide on the cardio workouts though. The last week looks almost too killer with MIS & Butts & Guts so I might change one of those. I'll also add on more core & stretching (per Donna's suggestions) where I can, I slotted some in on the schedule, others will go in as I can fit them in. I'm thinking February will probably be a FIRM month with AWT workouts throughout and then March switch to high rep/low weights to see how that goes (especially doing Jari Love workouts with cardio in between them). I sound like I'm turning into Sara, the long-term planning queen!! :-) If anyone has any comments, I'd love to hear them! (Btw, my screen shows things differently than when they show up on yahoo so I hope this is readable!) January 2012 Workout Rotation – Heavy Lifting Emphasis Body parts Upper Body Chest Back Shoulders Biceps Triceps Lower Body Core Week of January 1 – January UPPER BODY Jan 1 (Sunday): Cardio + stretching Jan 2 (Monday): workout 5:45 – 6:15 Slow & Heavy triceps (28 min) Jan 3 (Tuesday): workout 5:45 – 6:15 cardio Jan 4 (Wednesday): workout 8:15 – 9:30 Slow & Heavy biceps (29 min) + Slow & Heavy shoulders (36 min) Jan 5 (Thursday): workout 8:15 – 9:15 cardio + stretching Jan 6 (Friday): workout 8:15 - ? Slow & Heavy Chest & Back (65 min) + stretching Jan 7 (Saturday): rest Week of January 8 – January 14 LOWER BODY, CORE, TOTAL BODY Jan 8 (Sunday): Cardio + stretching Jan 9 (Monday): workout 5:45 – 6:15 Slow & Heavy Legs (36 min) Jan 10 (Tuesday): workout 5:45 – 6:15 cardio Jan 11 (Wednesday): workout 8:15 – 9:30 STS Abs Circuits Medicine Ball Abs (19 min) + stretching Jan 12 (Thursday): workout 8:15 – 9:15 Cardio + stretching Jan 13 (Friday): workout 8:15 - ? How to Get in Shape for Your Wedding strength workout (60 min) + stretching Jan 14 (Saturday): rest Week of January 15 – January 21 UPPER BODY & CORE Jan 15 (Sunday): Cardio + stretching Jan 16 (Monday): Day off! Workout 9:30 – ? Gym Style Back, Shoulders & Biceps BACK & BICEPS premix (35 min) + core and stretching Jan 17 (Tuesday): workout 5:45 – 6:15 cardio Jan 18 (Wednesday): workout 8:15 – 9:30 P90X Chest, Shoulders & Triceps (56 min) Jan 19 (Thursday): workout 8:15 – 9:15 cardio + stretching Jan 20 (Friday): workout 8:15 - ? Core Secrets Accelerated Core Training (45 min) + stretching Jan 21 (Saturday): rest Week of January 22 – January 28 LOWER BODY, CORE, TOTAL BODY Jan 22 (Sunday): Cardio + stretching Jan 23 (Monday): workout 5:45 – 6:15 Winsor Pilates Bun & Thigh Sculpting (18 min) + more core (planks and/or ab wheel) Jan 24 (Tuesday): workout 5:45 – 6:15 cardio Jan 25 (Wednesday): workout 8:15 – 9:30 Maximum Intensity Strength (70 min) Jan 26 (Thursday): workout 8:15 – 9:15 cardio + stretching Jan 27 (Friday): workout 8:15 - ? Butts & Guts (79 min) Jan 28 (Saturday): rest Week of January 29 – 31 TOTAL BODY January 29 (Sunday): cardio + stretching January 30 (Monday): workout 5:45 – 6:15 The FIRM Body Sculpt Blaster (30 min) January 31 (Tuesday): workout 5:45 – 6:15 cardio Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 28, 2011 Report Share Posted December 28, 2011 Your plan looks good to me! I'm going to re-name you the planning apprentice.LOL, JenNow if only I will do and STICK To my own planSubject: January planTo: exercisevideos Date: Wednesday, December 28, 2011, 11:12 PM Okay, I put it all together, still have to decide on the cardio workouts though. The last week looks almost too killer with MIS & Butts & Guts so I might change one of those. I'll also add on more core & stretching (per Donna's suggestions) where I can, I slotted some in on the schedule, others will go in as I can fit them in. I'm thinking February will probably be a FIRM month with AWT workouts throughout and then March switch to high rep/low weights to see how that goes (especially doing Jari Love workouts with cardio in between them). I sound like I'm turning into Sara, the long-term planning queen!! :-) If anyone has any comments, I'd love to hear them! (Btw, my screen shows things differently than when they show up on yahoo so I hope this is readable!) January 2012 Workout Rotation – Heavy Lifting Emphasis Body parts Upper Body Chest Back Shoulders Biceps Triceps Lower Body Core Week of January 1 – January UPPER BODY Jan 1 (Sunday): Cardio + stretching Jan 2 (Monday): workout 5:45 – 6:15 Slow & Heavy triceps (28 min) Jan 3 (Tuesday): workout 5:45 – 6:15 cardio Jan 4 (Wednesday): workout 8:15 – 9:30 Slow & Heavy biceps (29 min) + Slow & Heavy shoulders (36 min) Jan 5 (Thursday): workout 8:15 – 9:15 cardio + stretching Jan 6 (Friday): workout 8:15 - ? Slow & Heavy Chest & Back (65 min) + stretching Jan 7 (Saturday): rest Week of January 8 – January 14 LOWER BODY, CORE, TOTAL BODY Jan 8 (Sunday): Cardio + stretching Jan 9 (Monday): workout 5:45 – 6:15 Slow & Heavy Legs (36 min) Jan 10 (Tuesday): workout 5:45 – 6:15 cardio Jan 11 (Wednesday): workout 8:15 – 9:30 STS Abs Circuits Medicine Ball Abs (19 min) + stretching Jan 12 (Thursday): workout 8:15 – 9:15 Cardio + stretching Jan 13 (Friday): workout 8:15 - ? How to Get in Shape for Your Wedding strength workout (60 min) + stretching Jan 14 (Saturday): rest Week of January 15 – January 21 UPPER BODY & CORE Jan 15 (Sunday): Cardio + stretching Jan 16 (Monday): Day off! Workout 9:30 – ? Gym Style Back, Shoulders & Biceps BACK & BICEPS premix (35 min) + core and stretching Jan 17 (Tuesday): workout 5:45 – 6:15 cardio Jan 18 (Wednesday): workout 8:15 – 9:30 P90X Chest, Shoulders & Triceps (56 min) Jan 19 (Thursday): workout 8:15 – 9:15 cardio + stretching Jan 20 (Friday): workout 8:15 - ? Core Secrets Accelerated Core Training (45 min) + stretching Jan 21 (Saturday): rest Week of January 22 – January 28 LOWER BODY, CORE, TOTAL BODY Jan 22 (Sunday): Cardio + stretching Jan 23 (Monday): workout 5:45 – 6:15 Winsor Pilates Bun & Thigh Sculpting (18 min) + more core (planks and/or ab wheel) Jan 24 (Tuesday): workout 5:45 – 6:15 cardio Jan 25 (Wednesday): workout 8:15 – 9:30 Maximum Intensity Strength (70 min) Jan 26 (Thursday): workout 8:15 – 9:15 cardio + stretching Jan 27 (Friday): workout 8:15 - ? Butts & Guts (79 min) Jan 28 (Saturday): rest Week of January 29 – 31 TOTAL BODY January 29 (Sunday): cardio + stretching January 30 (Monday): workout 5:45 – 6:15 The FIRM Body Sculpt Blaster (30 min) January 31 (Tuesday): workout 5:45 – 6:15 cardio Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 29, 2011 Report Share Posted December 29, 2011 I sound like I'm turning into Sara, the long-term planning queen!! :-) If anyone has any comments, I'd love to hear them! (Btw, my screen shows things differently than when they show up on yahoo so I hope this is readable!) Looks great ! I look forward to keeping up with your workouts this coming month. I don't have anything written out just yet. Still have my firms on my mind. ~~ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 29, 2011 Report Share Posted December 29, 2011  LOL! Thanks, Jen! January planTo: exercisevideos Date: Wednesday, December 28, 2011, 11:12 PM Okay, I put it all together, still have to decide on the cardio workouts though. The last week looks almost too killer with MIS & Butts & Guts so I might change one of those. I'll also add on more core & stretching (per Donna's suggestions) where I can, I slotted some in on the schedule, others will go in as I can fit them in. I'm thinking February will probably be a FIRM month with AWT workouts throughout and then March switch to high rep/low weights to see how that goes (especially doing Jari Love workouts with cardio in between them). I sound like I'm turning into Sara, the long-term planning queen!! :-) If anyone has any comments, I'd love to hear them! (Btw, my screen shows things differently than when they show up on yahoo so I hope this is readable!) January 2012 Workout Rotation – Heavy Lifting Emphasis Body parts Upper Body Chest Back Shoulders Biceps Triceps Lower Body Core Week of January 1 – January UPPER BODY Jan 1 (Sunday): Cardio + stretching Jan 2 (Monday): workout 5:45 – 6:15 Slow & Heavy triceps (28 min) Jan 3 (Tuesday): workout 5:45 – 6:15 cardio Jan 4 (Wednesday): workout 8:15 – 9:30 Slow & Heavy biceps (29 min) + Slow & Heavy shoulders (36 min) Jan 5 (Thursday): workout 8:15 – 9:15 cardio + stretching Jan 6 (Friday): workout 8:15 - ? Slow & Heavy Chest & Back (65 min) + stretching Jan 7 (Saturday): rest Week of January 8 – January 14 LOWER BODY, CORE, TOTAL BODY Jan 8 (Sunday): Cardio + stretching Jan 9 (Monday): workout 5:45 – 6:15 Slow & Heavy Legs (36 min) Jan 10 (Tuesday): workout 5:45 – 6:15 cardio Jan 11 (Wednesday): workout 8:15 – 9:30 STS Abs Circuits Medicine Ball Abs (19 min) + stretching Jan 12 (Thursday): workout 8:15 – 9:15 Cardio + stretching Jan 13 (Friday): workout 8:15 - ? How to Get in Shape for Your Wedding strength workout (60 min) + stretching Jan 14 (Saturday): rest Week of January 15 – January 21 UPPER BODY & CORE Jan 15 (Sunday): Cardio + stretching Jan 16 (Monday): Day off! Workout 9:30 – ? Gym Style Back, Shoulders & Biceps BACK & BICEPS premix (35 min) + core and stretching Jan 17 (Tuesday): workout 5:45 – 6:15 cardio Jan 18 (Wednesday): workout 8:15 – 9:30 P90X Chest, Shoulders & Triceps (56 min) Jan 19 (Thursday): workout 8:15 – 9:15 cardio + stretching Jan 20 (Friday): workout 8:15 - ? Core Secrets Accelerated Core Training (45 min) + stretching Jan 21 (Saturday): rest Week of January 22 – January 28 LOWER BODY, CORE, TOTAL BODY Jan 22 (Sunday): Cardio + stretching Jan 23 (Monday): workout 5:45 – 6:15 Winsor Pilates Bun & Thigh Sculpting (18 min) + more core (planks and/or ab wheel) Jan 24 (Tuesday): workout 5:45 – 6:15 cardio Jan 25 (Wednesday): workout 8:15 – 9:30 Maximum Intensity Strength (70 min) Jan 26 (Thursday): workout 8:15 – 9:15 cardio + stretching Jan 27 (Friday): workout 8:15 - ? Butts & Guts (79 min) Jan 28 (Saturday): rest Week of January 29 – 31 TOTAL BODY January 29 (Sunday): cardio + stretching January 30 (Monday): workout 5:45 – 6:15 The FIRM Body Sculpt Blaster (30 min) January 31 (Tuesday): workout 5:45 – 6:15 cardio Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 29, 2011 Report Share Posted December 29, 2011 Thanks, ! I put in all the cardio, stretching and extra core work but am being more flexible with those depending on how sore I am from the strength work and how my foot is doing. I end the month with Firms because I really miss those too and am thinking that will be the "theme" for February. I'll live vicariously through you if you do them in January! :-) Re: January plan I sound like I'm turning into Sara, the long-term planning queen!! :-) If anyone has any comments, I'd love to hear them! (Btw, my screen shows things differently than when they show up on yahoo so I hope this is readable!) Looks great ! I look forward to keeping up with your workouts this coming month. I don't have anything written out just yet. Still have my firms on my mind. ~~ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 29, 2011 Report Share Posted December 29, 2011 Thanks so much, ! I just put in all the cardio workouts, trying to keep them more mellow both for my foot (have no idea where it will be) and to keep from exhausting myself too! I'll definitely keep in mind taking extra rest days if I need it and being flexible especially (listening to my body). Thanks for your help! Re: January plan Yes, Sara should be proud of you, ! This looks like a very fun rotation! And if you need to take an extra rest day then you do, you don't have to necessarily stay in the "week of" mode but just do everything in the order you wanted for your goal.Fun! Okay, I put it all together, still have to decide on the cardio workouts though. The last week looks almost too killer with MIS & Butts & Guts so I might change one of those. I'll also add on more core & stretching (per Donna's suggestions) where I can, I slotted some in on the schedule, others will go in as I can fit them in. I'm thinking February will probably be a FIRM month with AWT workouts throughout and then March switch to high rep/low weights to see how that goes (especially doing Jari Love workouts with cardio in between them). I sound like I'm turning into Sara, the long-term planning queen!! :-) If anyone has any comments, I'd love to hear them! (Btw, my screen shows things differently than when they show up on yahoo so I hope this is readable!) January 2012 Workout Rotation – Heavy Lifting Emphasis Body parts Upper Body Chest Back Shoulders Biceps Triceps Lower Body Core Week of January 1 – January UPPER BODY Jan 1 (Sunday): Cardio + stretching Jan 2 (Monday): workout 5:45 – 6:15 Slow & Heavy triceps (28 min) Jan 3 (Tuesday): workout 5:45 – 6:15 cardio Jan 4 (Wednesday): workout 8:15 – 9:30 Slow & Heavy biceps (29 min) + Slow & Heavy shoulders (36 min) Jan 5 (Thursday): workout 8:15 – 9:15 cardio + stretching Jan 6 (Friday): workout 8:15 - ? Slow & Heavy Chest & Back (65 min) + stretching Jan 7 (Saturday): rest Week of January 8 – January 14 LOWER BODY, CORE, TOTAL BODY Jan 8 (Sunday): Cardio + stretching Jan 9 (Monday): workout 5:45 – 6:15 Slow & Heavy Legs (36 min) Jan 10 (Tuesday): workout 5:45 – 6:15 cardio Jan 11 (Wednesday): workout 8:15 – 9:30 STS Abs Circuits Medicine Ball Abs (19 min) + stretching Jan 12 (Thursday): workout 8:15 – 9:15 Cardio + stretching Jan 13 (Friday): workout 8:15 - ? How to Get in Shape for Your Wedding strength workout (60 min) + stretching Jan 14 (Saturday): rest Week of January 15 – January 21 UPPER BODY & CORE Jan 15 (Sunday): Cardio + stretching Jan 16 (Monday): Day off! Workout 9:30 – ? Gym Style Back, Shoulders & Biceps BACK & BICEPS premix (35 min) + core and stretching Jan 17 (Tuesday): workout 5:45 – 6:15 cardio Jan 18 (Wednesday): workout 8:15 – 9:30 P90X Chest, Shoulders & Triceps (56 min) Jan 19 (Thursday): workout 8:15 – 9:15 cardio + stretching Jan 20 (Friday): workout 8:15 - ? Core Secrets Accelerated Core Training (45 min) + stretching Jan 21 (Saturday): rest Week of January 22 – January 28 LOWER BODY, CORE, TOTAL BODY Jan 22 (Sunday): Cardio + stretching Jan 23 (Monday): workout 5:45 – 6:15 Winsor Pilates Bun & Thigh Sculpting (18 min) + more core (planks and/or ab wheel) Jan 24 (Tuesday): workout 5:45 – 6:15 cardio Jan 25 (Wednesday): workout 8:15 – 9:30 Maximum Intensity Strength (70 min) Jan 26 (Thursday): workout 8:15 – 9:15 cardio + stretching Jan 27 (Friday): workout 8:15 - ? Butts & Guts (79 min) Jan 28 (Saturday): rest Week of January 29 – 31 TOTAL BODY January 29 (Sunday): cardio + stretching January 30 (Monday): workout 5:45 – 6:15 The FIRM Body Sculpt Blaster (30 min) January 31 (Tuesday): workout 5:45 – 6:15 cardio Quote Link to comment Share on other sites More sharing options...
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