Cathe Friedrich Forums

Cathe Friedrich · #1 11-01-2011, 12:14 PM

Hi Everyone!

The following rotation combines our STS program along with our Low Impact Series. This rotation incorporates all three Mesocycles plus the Low Impact Series into one month. Expect to get the cardio endurance and increased metabolic benefits of our Low Impact Series along with the strength, power and endurance benefits of our STS program.

This one month program is the ultimate shock training combination, and when coupled with an overall very clean diet, will give you amazing results.

Some highlights of this rotation: No Boredom/Endless Variety, Plateau Buster, Metabolic Enhancing (afterburn) Effects, Cross Training Benefits, Exceptional Deep Core Development, Functional Training and Classic Weight Lifting Benefits, Better Posture Awareness, and a Joint Friendlier Approach with No Impact (with the exception of Plyo Legs unless the Squat Rack Leg program is used in its place).

Ready, Set............. Go!!!!!

MESOCYCLE ONE

WEEK ONE:

Mon… Slide and Glide (cardio Segment only) PLUS STS Disc 1 (Chest/Sh/Bi)

Tues….Low Impact Challenge

Wed…. STS Disc 3 (Legs) PLUS Low Impact challenge (cardio blast only)

Thurs…. STS Disc #2 Back and Triceps

Fri….. OFF

Sat….Athletic Training

Sun….Ab Circuits (Yoga based abs) PLUS Yoga Max

MESOCYCLE TWO

WEEK TWO:

Mon…STS Disc 13 (Chest/Sh/Tri) PLUS Ab Circuits (No Equipment Abs)

Tues….STS Disc 14 (Legs) Plus first 25 minutes of Athletic Training

Wed….STS Disc 15 (Back/Bi)

Thurs….OFF

Fri…..Slide and Glide

Sat….Afterburn

Sun….Yoga Relax

MESOCYCLE THREE

WEEK THREE:

Mon… First 25 minutes of Athletic Training PLUS STS Disc 25 (Chest and Back)

Tues….STS Disc 26 (Plyo Legs) -OR- Disc 38 if prefer no high impact (Squat Rack) PLUS Ab Circuits (Pilates based)

Wed…. OFF

Thurs…. STS Disc 27 (Sh/Bi/Tri) PLUS Low Impact challenge (cardio blast only)

Fri…..Turbo Barre

Sat….Yoga Max

Sun….Cardio Supersets

MESO CYCLE ONE/TWO/THREE COMBINED

WEEK FOUR:

Mon…Low Impact Challenge (or Cycle Max if you have it)

Tues…. STS Meso One Disc 4 (Chest/Sh/Bi)

Wed…. STS Meso Two Disc 17 (Legs) Plus first 25 minutes of Athletic Training

Thurs….Yoga Relax

Fri…..STS Meso Three Disc 25 (Chest & Back)

Sat….OFF

Sun…. Slide and Glide (cardio Segment only) PLUS STS Meso Three Disc 30 (Sh/Bi/Tri)

rcsaros · #2 11-01-2011, 12:21 PM

Thanks Cathe!

Rhonda

bayerngirl · #3 11-01-2011, 12:21 PM

Thanks Cathe! You are the best!

kikster · #4 11-01-2011, 01:06 PM

WOOOOOOOOOOOOHOOOOOOOOOO!!!!!!

THANK YOU!!!!!

(For everything! LIS is WONDERFUL!!!)

Did I put enough exclamation marks?

no?

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Fitnessforfun · #5 11-01-2011, 01:42 PM

I am so excited about this rotation!

Thanks Cathe! You are wonderful!

measuredoak · #6 11-01-2011, 02:52 PM

Need a super like button. This looks great! Thanks Cathe

jdimascio · #7 11-01-2011, 03:17 PM

This looks fabulous. I think I am in on this one...but I am going to start tomorrow with STS #3 and take it from there. This is exactly what I was hoping for...PERFECTION!!!!!