Look Great in 8 / Eight Weeks Rotation
This is the "Look Great in 8" rotation that apparently originally appeared in Muscle and Fitness Hers several years ago. Hat tip to Vintage VFer for originally transcribing this from the magazine article.
In this rotation, you substitute an appropriate video for each of the days. Case in point, a kickboxing video can be used for cardio; one of Cathe's dumbbell circuit vids can be used for circuit; a yoga video for flexibility training, et al. For the specific body part potion, I substituted in parts of various workouts or a specific arm workout, a lower body workout, and an ab workout. For example, I used The Rack's Arms workout, one of many lower body legs/glut vids, and a Tae Bo abs video frequently for "delts, hamstrings, and abs." Also, I often chose to do a high rep/low weight cardio intensive workout like Tonique or Tracy Anderson during "high rep" week in lieu of working specific muscles and adding cardio.
***Look Great In 8 Daily Workouts***
Week 1: Circuit Training
1. recreational CARDIO: 60 min.
2. circuit
3. flexibility training
4. circuit & CARDIO: 25 min. (intervals 1:1)
5. CARDIO: 45 minutes @ 65%-70%
6. circuit
7. CARDIO: 40 minutes @ 65%-70% & flexibility training
Week 2: Heavy
8. REST
9. back, biceps & CARDIO: 25 min. @ 85%
10. quads, abs, & flexibility training
11. chest, triceps
12. CARDIO: 30 min. @ 80% & flexibility training
13. hamstrings, delts & CARDIO: 30 min. (intervals 1:1)
14. CARDIO: 45 min. @ 70%
Week 3: High Reps
15. flexibility training, Dietary Cheat Day
16. back, triceps & CARDIO: 40 min. @ 75%
17. quads, hamstrings, delts & CARDIO: 35 min. @ 75%
18. chest, biceps, abs & CARDIO: 30 min. (intervals 1.5:1)
19. quads, hamstrings, delts & CARDIO: 35 min. @ 75%
20. back, triceps & flexibility training
21. chest, biceps, abs & CARDIO: 35 min. @ 75%
Week 4: Supersets
22. flexibility training
23. quads, hamstrings
24. biceps, triceps & CARDIO: 35 min. @ 75%
25. CARDIO: 45 min @ 75%
26. CARDIO: 30 min. (intervals 1.5:1) & flexibility training
27. back, chest & CARDIO: 25 min. @ 75%-80%
28. delts, abs & CARDIO: 30 min. @ 75%
Week 5: Circuit Training
29. recreational CARDIO: 60 min., Dietary Cheat Day
30. CARDIO: 40 min. @ 65%-70% & flexibility training
31. circuit
32. CARDIO: 45 min. @ 65%-70%
33. circuit & flexibility training
34. CARDIO: 60 min. @ 65%-70%
35. circuit & CARDIO: 30 min. (intervals 1.5:1)
Week 6: Heavy
36. REST
37. CARDIO: 45 min. @ 70% & flexibility training
38. back, biceps
39. quads, abs & CARDIO: 30 min. (intervals 2:1)
40. flexibility training & CARDIO:20 min. @ 85%
41. chest, triceps & CARDIO: 25 min. @ 80%
42. hamstrings, delts & CARDIO 35 min @ 80%
Week 7: High Reps
43. flexibility training, Dietary Cheat Day
44. chest, back, abs & CARDIO: 30 min. (intervals 2:1)
45. biceps, triceps delts & CARDIO: 40 min. @ 70%
46. quads, hamstrings & CARDIO: 30 min. @ 70%
47. chest, abs & CARDIO 40 min. @ 75% & flexibility training
48. CARDIO: 35 min. @ 75%
49. hamstrings, quads, triceps & CARDIO: 35 min. @ 75%
Week 8: Supersets
50. REST
51. back, abs & CARDIO:35 min. @ 75% & flexiblility training
52. CARDIO: 60 min. @ 65%-70%
53. quads, triceps & CARDIO: 35 min. @ 75%
54. CARDIO: 30 min. @ 80% & flexibility training
55. chest, biceps & CARDIO: 35 min. @ 75%-80%
56. hamstrings, delts & CARDIO: 30 min. (intervals 2:1)
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