Coach Wayne’s Round 4 Hybrid Workout Schedule =
“C Squared — Constant Confusion”
(This workout can be downloaded in Excel format by clicking on the “Downloads” tab under “Coach W’s Tips“)
Below is the schedule I will be following during my Round 4 workouts. For Round 4, I’m putting Yoga back into the starting lineup. I’m also moving abs back onto the lift days. I’m still doing 3 lift days and 2 Insanity cardio days. And since I haven’t used a rest day in 6 months, I’m going to give myself a rest day this round!!
But the biggest change I’m making for Round 4 is a change in the monthly approach. Instead of doing the same weekly routine for 3 weeks followed by a rest week, I’m making every week different! No longer are there training blocks. Thus the name “Constant Confusion”! I will do a lift workout on Day 1 that I won’t do again for a month! And so on. Each month is the same, but each week within the month is different! Talk about variety and muscle confusion!
To download it in Spreadsheet form, click here: Coach Wayne’s Round 4 Hybrid = “Constant-Confusion”
Weeks 1, 5, 9
Day 1 = Chest and Back (P90X), Ab Ripper X
Day 2 = Plyo X
Day 3 = The new Shoulders and Arms (1-on-1’s), Cardio Abs (Insanity)
Day 4 = Fountain of Youth Yoga
Day 5 = Just Arms (1-on-1’s), Killer Abs (1-on-1)
Day 6 = Insanity Max Cardio
Day 7 = Rest
Weeks 2, 6, 10, 12
Day 1 = Back and Biceps (P90X), Ab Ripper X
Day 2 = Chest / Shoulders / Tris (P90X)
Day 3 = Insane Abs
Day 4 = Back and Biceps (P90X)
Day 5 = Chest / Shoulders / Tris (P90X), Cardio Abs
Day 6 = Insanity Max Sports
Day 7 = Rest
Weeks 3, 7, 11
Day 1 = 30 – 15 (1-on-1’s), Ab Ripper X
Day 2 = Insanity Max Interval Circuit
Day 3 = Shoulders and Arms (P90X)
Day 4 = Ab Ripper X 2 (1-on-1’s)
Day 5 = Upper Body + (P90X Plus)
Day 6 = Interval X + (P90X Plus)
Day 7 = Rest
Weeks 4, 8, 13 (Recovery Weeks)
Day 1 = Upper Body Weight Training (Insanity), Ab Ripper X
Day 2 = Cardio Power and Resistance (Insanity)
Day 3 = Core Synergistics (P90X)
Day 4 = Fountain of Youth Yoga
Day 5 = Abs / Core Plus (P90X Plus)
Day 6 = Total Body Plus (P90X Plus)
Day 7 = Rest
