02-27-15, 10:24 PM | |
VF Supporter
Join Date: Dec 2001
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I wrote her when the DVDs first came out. Here was her reply:
a) Monday: You can do upper-body strength workout + one power work out. The power workout is a great way to exhaust the upper body muscles and is also a good overall workout to wrap up your session with and increase the intensity. b) Tuesday: endurance workout c) Wednesday: lower body strength workout d) Thursday: endurance workout e) Friday: strength core workout + another power routine. This will round out the core workout which heavily targets the lower body as well. f) Saturday: endurance workout + another power routine to really tax the aerobic component of your training. You can rotate the workouts as the days go and start all over again. Keep in mind that my Method is like working out in a gym but brought to your home. So if you want to make it longer, just repeat one circuit of the usual three circuits that I incorporate in each workout once more. If you choose to repeat the first one, it will be easier than the third, which is usually the hardest one. |
02-27-15, 10:39 PM | ||
Join Date: Dec 2009
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Quote:
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02-28-15, 12:00 AM | |
Join Date: Sep 2013
Location: Canada
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And they were marketed as a "21 minutes to a long, lean, athletic body 21 days to a healthier life" program! I just checked the site and the videos on youtube, and they looked pretty good!
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"There are seven days in the week and someday isn't one of them!" LMP - Grad/Aug 13 * TheRack - Grad/Nov 13 * PowerFit H - Grad/Jan 14 * FIF: SB - Grad/ Feb 14 * Cage/Box/KB 6WR - Comp/Mar 14 * Ugi/Kb/Pilates 6WR - Comp/May 14 * ThunderBell - Comp/Sep 14 * Obsidian - Comp/Jan 15 * JNL - DO/Sept 15 * D2S - Grad/Feb 16 * KbKb/TBS - Grad/Jun 16 * FusionMixx - Com/Aug 16 * F8F - Grad/Oct 16 Sonríe a la vida y ella te sonreíra siempre!
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02-28-15, 10:25 AM | |
Join Date: Feb 2007
Location: New Jersey
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Here is a two week rotation created by a VFer:
Week 1: Day 1 - MM Strength # 1 Day 2 - MM Endurance (1, 2 or 3) Day 3 - Non-MM Strength (I have been mostly using Margaret Richard here since her focus is totally different - one body part at a time, no combined movements, lots of floorwork) Day 4 - Run/Walk (can sub another cardio) Day 5 - MM Strength # 2 Day 6 - MM Endurance (1, 2 or 3) Day 7 - Rest/Stretch Week 2: Day 1 - MM Strength # 3 Day 2 - MM Endurance (1, 2 or 3) Day 3 - Non-MM Strength Day 4 - Run/Walk (or sub) Day 5 - MM Power Workout - all 3 strength segments Day 6 - MM Endurance (1, 2 or 3) but can sub another cardio b/c the Power Workout is pretty cardio-intensive! Day 7 - Rest/Stretch Notes: I add on yoga, Pilates or stretching just about daily! I am doing each Endurance Workout 4X - so for the 1st 2 wks I did # 1, 2nd 2 wks I did # 2, etc.
__________________
"You humans have the potential to be the most wonderful beings there are - if you can get past all these enormous stupid spots you seem to have in your hearts. It's not your fault. You just don't know how to work your hearts right yet. That's why there are dogs." - Jim Butcher, Zoo Day |
02-28-15, 10:27 AM | |
Join Date: Feb 2007
Location: New Jersey
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And here is a six week training program, created by another VFer:
MONTENEGRO METHOD ROTATION Here is a 6-week rotation for these workouts that I made up. Enjoy! On day 6, you could add another cardio workout and core workout, but I find these to be pretty cardio- and core-intensive. Endurance: 3 weeks Week 1 Day 1 Endurance workout #1, Power workout #1. Day 2 Power workout #4 (all cardio) Day 3 Endurance workout #1, Power workout #2. These workouts include no biceps work. Add 1 set of 12 biceps curls at the end of each circuit (or chinups/chinup variation). Day 4 Long steady-state cardio of your choice Day 5 Endurance workout #1, Power workout #3. Week 2 Day 1 Endurance workout #2, Power workout #1 Day 2 Power workout #4 (all cardio) Day 3 Endurance workout #2, Power workout #2. These workouts include no biceps work. Add 1 set of 12 biceps curls at the end of each circuit (or chinups/chinup variation). Day 4 Long steady-state cardio of your choice Day 5 Endurance workout #2, Power workout #3 Week 3 Day 1 Endurance workout #3, Power workout #1 Day 2 Power workout #4 (all cardio) Day 3 Endurance workout #3, Power workout #2. These workouts include no biceps work. Add 1 set of 12 biceps curls at the end of each circuit (or chinups/chinup variation). Day 4 Long steady-state cardio of your choice Day 5 Endurance workout #3, Power workout #3 Strength: 3 weeks All weeks Day 1 Workout 1 (upper body) - use band for first back exercise, sub lying bench press for first chest exercise, and pushups for the last chest exercise Day 2 30 minutes interval cardio Day 3 Workout 2 (lower body), Workout 3 (core) Day 4 30 minutes fast walk or other cardio Day 5 Power workouts 1, 2, and 3 w/as heavy weights as possible
__________________
"You humans have the potential to be the most wonderful beings there are - if you can get past all these enormous stupid spots you seem to have in your hearts. It's not your fault. You just don't know how to work your hearts right yet. That's why there are dogs." - Jim Butcher, Zoo Day |
03-01-15, 01:39 PM | |
Join Date: Feb 2007
Location: New Jersey
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No problem! Hope it helps. I may make have to get around to doing one of these rotations myself. Let me know your results!
__________________
"You humans have the potential to be the most wonderful beings there are - if you can get past all these enormous stupid spots you seem to have in your hearts. It's not your fault. You just don't know how to work your hearts right yet. That's why there are dogs." - Jim Butcher, Zoo Day |
Tags |
20 minute workouts, montenegro method, montenegro rotation, montenegro rotations |
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