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| VIDEO & DVD ROTATIONS Welcome to the Video & DVD Rotations Forum. This is a forum to share your favorite Video/DVD rotations. Cathe will also contribute to this forum by providing one video/DVD rotation per month. To help others benefit from your rotation contribution, please give it a category title. Some examples could be: Strength, Cardio, Circuit, Total Body Strength, Total Body Endurance, All Step, Kickbox, All Upper Body, etc. We would also love to hear what changes you have experienced or are still experiencing while using this special rotation. Thanks for sharing! |
This is a discussion on STS Strength and STS Shock Cardio Rotation…(three month rotation) within the VIDEO & DVD ROTATIONS forums, part of the Cathe Friedrich Fitness Forums category;; Happy New Year Everyone! The following three month rotation is designed to get you into the best shape of your ...
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#1
01-02-2010, 03:16 PM
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Happy New Year Everyone! The following three month rotation is designed to get you into the best shape of your life. This rotation is safe, effective and based on scientific studies to bring you maximal results. If you prefer, you may opt to do a double cardio session on any given day, however, this is not necessary. This is something I suggest for days when you are feeling extra energetic or perhaps had a “cheat day” the day before, wink. I have also purposely included two shorter workouts (Heavy Bag Bonus Workout and Circuit Blast Cardio Only Premix) as “add on” workouts to increase the intensity certain days. Finally, I’d like to remind you that a sensible, nutritious, low fat and moderate carbohydrate diet is strongly advised to enhance and guarantee results. Happy New YOU!!!!
STS MESOCYCLE ONE Week One: Mon: STS Disc #1 (Chest, Shoulders, Biceps) Tues: Shock Cardio….Hiit 40/20 Wed: STS Disc #2 (Back and Triceps) Thurs: Shock Cardio….MMA Boxing (No Heavy Bag Bonus) Fri: STS Disc #3 (Legs) Sat: Shock Cardio…Step Moves plus Ab Circuits Yoga based Abs Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts. Week Two: Mon: STS Disc #4 (Chest, Shoulders, Biceps) Tues: Shock Cardio….Hiit 30/30 plus Ab Circuits Pilates based Abs Wed: STS Disc #5 (Back and Triceps) Thurs: Shock Cardio….Cardio Core Circuit Fri: STS Disc #6 (Legs) Sat: Shock Cardio… MMA Kickbox Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts. Week Three: Mon: STS Disc #7 (Chest, Shoulders, Biceps) Tues: Shock Cardio….Hiit Double Wave Pyramid Wed: STS Disc #8 (Back and Triceps) Thurs: Shock Cardio….MMA Boxing Fri: STS Disc #9 (Legs) Sat: Shock Cardio… MMA Fusion Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts. Week Four: Mon: STS Disc #10 (Chest, Shoulders, Biceps) Tues: Shock Cardio….Hiit 40/20 Plus Ab Circuits Stability Ball Abs Wed: STS Disc #11 (Back and Triceps) Thurs: Shock Cardio….Athletic Step Plus Ab Circuits Weights and Plates Fri: STS Disc #12 (Legs) Sat: Shock Cardio… Circuit Blast (Cardio Only Premix) Plus Heavy Bag Bonus Workout (Total time 42 min) Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts. STS MESOCYCLE TWO Week One: Mon: Shock Cardio….Hiit 30/30 Plus Med Ball Abs Tues: STS Disc #13 (Chest, Shoulders, Triceps) Wed: Shock Cardio…Cardio Core Circuit (cardio only premix) Plus Ab Circuits No Equipment Abs Thurs: STS Disc #14 (Legs Tri-Sets) Fri: Shock Cardio…..Step Moves Sat: STS Disc #15 (Back and Biceps) Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts. Week Two: Mon: Shock Cardio…Hiit Double Wave Pyramid Tues: STS Disc #16 (Chest, Shoulders, Triceps) Wed: Shock Cardio….Athletic Step Plus Ab Circuits Yoga Based Abs Thurs: STS Disc #17 (Legs Tri-Sets) Fri: Shock Cardio…MMA Boxing (Plus Heavy Bag Bonus) Sat: STS Disc #18 (Back and Biceps) Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts. Week Three: Mon: Shock Cardio….Hiit 40/20 Tues: STS Disc #19 (Chest, Shoulders, Triceps) Wed: Shock Cardio….MMA Fusion Plus Circuit Blast Cardio Only Premix Thurs: STS Disc #20 (Legs Tri-Sets) Fri: Shock Cardio….MMA Kickbox PLUS Heavy Bag Bonus Sat: STS Disc #21 (Back and Biceps) Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts. Week Four: Mon: Shock Cardio….Hiit 30/30 plus Ab Circuits Weights and Plates Tues: STS Disc #22 (Chest, Shoulders, Triceps) Wed: Shock Cardio…MMA Boxing (No Heavy Bag Bonus) Thurs: STS Disc #23 (Legs Tri-Sets) Fri: Shock Cardio…Cardio Core Circuit Sat: STS Disc #24 (Back and Biceps) Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts. STS MESOCYCLE THREE Week One Mon: STS Disc #25 (Chest, Back) Tues: Shock Cardio….HiiT Double Wave Pyramid Wed: STS Disc #26 (Plyo Legs or Squat Rack Routine) Thurs: Shock Cardio….MMA Fusion Fri: STS Disc #27 (Shoulders, Biceps, Triceps) Sat: Shock Cardio ..Athletic Step plus Ab Circuits No Equipment Needed Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts. Week Two Mon: STS Disc #28 (Chest, Back) Tues: Shock Cardio….Hiit 30/30 Plus Heavy Bag Bonus Workout Wed: STS Disc #29 (Plyo Legs or Squat Rack Routine) Thurs: Shock Cardio….MMA Kickbox Fri: STS Disc #30 (Shoulders, Biceps, Triceps) Sat: Shock Cardio …Cardio Core Circuit Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts. Week Three Mon: STS Disc #31 (Chest, Back) Tues: Shock Cardio….Hiit 40/20…Plus Ab Circuits Pilates Based Abs Wed: STS Disc #32 (Plyo Legs or Squat Rack Routine) Thurs: Shock Cardio….MMA Fusion Plus Heavy Bag Bonus Workout Fri: STS Disc #33 (Shoulders, Biceps, Triceps) Sat: Shock Cardio ….Step Moves plus Circuit Blast Cardio Only Premix Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts. Week Four Mon: STS Disc #34 (Chest, Back) Tues: Shock Cardio….Athletic Step Wed: STS Disc #35 (Plyo Legs or Squat Rack Routine) Thurs: Shock Cardio….Cardio Core Circuit Fri: STS Disc #36 (Shoulders, Biceps, Triceps) Sat: Shock Cardio ….MMA Kickbox Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts. 
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#2
01-02-2010, 03:22 PM
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Hi All! Happy New Year! I have decided to make the first month of the three month STS/Shock Cardio rotation my official January 2010 rotation as well. However, rather than say "just follow the first month of the three month plan, I am posting it here separately to make it easier to find .....Happy New YOU!
STS MESOCYCLE ONE Week One: Mon: STS Disc #1 (Chest, Shoulders, Biceps) Tues: Shock Cardio….Hiit 40/20 Wed: STS Disc #2 (Back and Triceps) Thurs: Shock Cardio….MMA Boxing (No Heavy Bag Bonus) Fri: STS Disc #3 (Legs) Sat: Shock Cardio…Step Moves plus Ab Circuits Yoga based Abs Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts. Week Two: Mon: STS Disc #4 (Chest, Shoulders, Biceps) Tues: Shock Cardio….Hiit 30/30 plus Ab Circuits Pilates based Abs Wed: STS Disc #5 (Back and Triceps) Thurs: Shock Cardio….Cardio Core Circuit Fri: STS Disc #6 (Legs) Sat: Shock Cardio… MMA Kickbox Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts. Week Three: Mon: STS Disc #7 (Chest, Shoulders, Biceps) Tues: Shock Cardio….Hiit Double Wave Pyramid Wed: STS Disc #8 (Back and Triceps) Thurs: Shock Cardio….MMA Boxing Fri: STS Disc #9 (Legs) Sat: Shock Cardio… MMA Fusion Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts. Week Four: Mon: STS Disc #10 (Chest, Shoulders, Biceps) Tues: Shock Cardio….Hiit 40/20 Plus Ab Circuits Stability Ball Abs Wed: STS Disc #11 (Back and Triceps) Thurs: Shock Cardio….Athletic Step Plus Ab Circuits Weights and Plates Fri: STS Disc #12 (Legs) Sat: Shock Cardio… Circuit Blast (Cardio Only Premix) Plus Heavy Bag Bonus Workout (Total time 42 min) Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.
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#3
01-02-2010, 03:49 PM
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THANK YOU!
One question.... For the 3 month rotation is it necessary to take a rest week between Meso cycles? I can't wait to dig in! 
__________________
 Wendy "Every day do something that will inch you closer to a better tomorrow."-Doug Firebaugh
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#4
01-02-2010, 03:50 PM
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Thank you, Cathe! I can't wait to get started!
Happy 2010!!!
__________________
Michele Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." - Dr. Seuss
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#5
01-02-2010, 03:53 PM
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Thank you SO much for this Cathe!! You ROCK!!!!!
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#6
01-02-2010, 03:56 PM
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please! Thank you
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#7
01-02-2010, 04:46 PM
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Thanks Cathe. Looking Forward to comparing it with what I have come up with.
Saundra
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#8
01-02-2010, 04:58 PM
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Thanks Cathe!!! Looks great!
Happy New Year to you!! Tracy
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#9
01-02-2010, 05:24 PM
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Thank you Cathe! Your hard work is truly appreciated.
__________________
-aveggiegirl "Just say to yourself, I can do anything for a minute!" - Cathe Friedrich
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#10
01-02-2010, 07:20 PM
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Thanks...will be SHOCKING in 2010!!!
__________________
  Mamma Jamma
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STS Strength and STS Shock Cardio Rotation…(three month rotation)
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