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| STS Forum Please post all questions about our STS Strength Training series in this forum. |
This is a discussion on PART TWO: STS CARDIO ROTATION cont'd within the STS Forum forums, part of the Cathe Friedrich Fitness Forums category;; MESOCYCLE TWO….HYPERTROPHY Week One : Monday……….Disc 13 (chest, shoulders, triceps) 65 minutes Tuesday……….Body Max 2…premix #6 Timesaver Cardio PLUS Ab ...
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#1
02-01-2009, 10:27 AM
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MESOCYCLE TWO….HYPERTROPHY
Week One : Monday……….Disc 13 (chest, shoulders, triceps) 65 minutes Tuesday……….Body Max 2…premix #6 Timesaver Cardio PLUS Ab Circuits Weights and Plates…total 62 min Wednesday….Disc 14..(legs) …48 min Thursday ……..Step Blast…55 minutes Friday…………..Disc 15 (back and biceps)….54 minutes Saturday………Step, Jump, and Pump premix #5 Step and Hi/lo PLUS Ab Circuits Pilates-based…total 63 min Sunday…………OFF/Stretch Out Week Two : Monday……….Disc 16 (chest, shoulders, triceps) 65 minutes Tuesday……….Cross Train Express Warm Up/Kickbox Only PLUS Cardio Quick Fix Option…total…53 min Wednesday….Disc 17..(legs) …48 min Thursday ……..Original Boot Camp (Intensity series) premix #1/Cardio PLUS Cardio Quick Fix Option Plus Ab Circuits “No Equipment” …total 60 minutes Friday…………..Disc 18 (back and biceps)….54 minutes Saturday………Cardio Fusion Premix #2 mixed Cardio Plus Ab Circuits Med Ball Abs…total 53min Sunday…………OFF/Stretch Out Week Three : Monday……….Disc 19 (chest, shoulders, triceps) …65 minutes Tuesday………Step Heat (includes abs) …60 minutes Wednesday….Disc 20..(legs) …48 min Thursday ……..Cross Train Express 10-10-10 Warm Up/Kick Box/Hi/Lo/Step Only PLUS Ab Circuits Stability Ball Abs….total 64 min Friday…………..Disc 21 (back and biceps)….54 minutes Saturday………Kick Max Premix #3 Kickbox/Bootcamp Challenge 50 min Sunday…………OFF/Stretch Out Week Four : Monday……….Disc 22 (chest, shoulders, triceps)… 65 minutes Tuesday………..Cardio Fusion …Premix # 1…all step cardio…48 minutes Wednesday….Disc 23..(legs) …48 min Thursday ……..Low Max premix #1 Plus Ab Circuits Weights and Plates…total 65 min Friday…………..Disc 24 (back and biceps)….54 minutes Saturday………Kick Punch and Crunch (includes abs) …68 minutes Sunday…………OFF/Stretch Out ACTIVE RECOVERY WEEK…Do cardio activities, yoga workouts, stretch programs , or even totally rest but NO WEIGHT TRAINING THIS WEEK!!! MESOCYCLE THREE….STRENGTH Week One : Monday……….Disc 25 (chest and back)… 68 minutes Tuesday……….Drill Max Premix #1 Timesaver Cardio Blast Plus Ab Circuits Med Ball Abs…total 52 min Wednesday….Disc 26..(plyo legs) …46 min Thursday ……..Low Impact Circuit Premix # 1 Cardio Blast Timesaver Plus Ab Circuits Yoga Based Abs…68 min Friday…………..Disc 27 (shoulders, biceps, triceps)….61 minutes Saturday………Power Max….64 min Sunday…………OFF/Stretch Out Week Two : Monday……….Disc 28 (chest and back) 68 minutes Tuesday……….Maximum Intensity Cardio Warm Up and High Low only Plus Cardio Quick Fix Option…total 53 min Wednesday….Disc 29..(plyo legs) …46 min Thursday ……..4Day Split (kickbox and abs only)…43 min Friday…………..Disc 30 (shoulders, biceps, triceps)….61 minutes Saturday………4Day Split (higher intensity step only) Plus Ab Circuits “Stability Ball Abs”...50 min Sunday…………OFF/Stretch Out Week Three: Monday……….Disc 31 (chest and back) 68 minutes Tuesday……….4Day Split (lower Intensity step only) Plus Ab Circuits Weights and Plates…50 min Wednesday….Disc 32..(plyo legs) …46 min Thursday ……..4 Day Split (bootcamp cardio only) PLUS Ab Circuits Pilates-based…50 min Friday…………..Disc 33 (shoulders, biceps, triceps)….61 minutes Saturday………Imax 2….60 min Sunday…………OFF/Stretch Out Week Four : Monday……….Disc 34 (chest and back) 68 minutes Tuesday……….Rhythmic Step….60 min Wednesday….Disc 35..(plyo legs) Plus Ab Circuits Yoga Based Abs…66 min Thursday ……..Cross Train Express (kick box only) Plus Cardio Quick Fix Option…total 53 min Friday…………..Disc 36 (shoulders, biceps, triceps)….61 minutes Saturday………Drill Max Premix #4(cardio leg blast) Plus Ab Circuits Med Ball Abs…70 min Sunday…………OFF/Stretch Out ACTIVE RECOVERY WEEK…Do cardio activities, yoga workouts, stretch programs , or even totally rest but NO WEIGHT TRAINING THIS WEEK!!! Either repeat STS or move on to another rotation Good luck everyone and let’s get to “work,work”!!!! Jessica Vahila and kbltater2 like this.
Last edited by Cathe Friedrich; 02-01-2009 at 09:01 PM.. 
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#2
02-01-2009, 10:47 AM
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Cathe, Thanks again.
SNM, do you think we can pin/sticky these so they won't become lost in the shuffle? Whenever you have time. Saundra
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#3
02-01-2009, 11:09 AM
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Cathe,
Thank you so much for these fantastic workouts. I'm speachless. Janie 
__________________
"The idea is to die young as late as possible". - Ashley Montagu. "If you pretend to be happy long enough then eventually you will be". - Mary Cooper RIP
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#4
02-01-2009, 12:00 PM
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Thank you for the cardio options in this post.
BTW, the extended stretch part of STS is wonderful! I am doing it every day following my workouts.
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#5
02-01-2009, 04:22 PM
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Thank you very much Cathe!
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#6
02-01-2009, 08:20 PM
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I haven't watched thru all the workouts, but I noticed on mesocycle two, the same discs are used all 4 weeks as is mesocycle three. What about discs 16-24? Like I said, I haven't looked thru workouts, so maybe it'd be sense if I did
__________________
Christine 
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#7
02-01-2009, 09:02 PM
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Thanks, I fixed it Christine
Quote:
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#8
02-02-2009, 06:03 AM
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You're welcome Cathe, great to hear from you!
__________________
Christine
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#9
02-15-2009, 07:21 AM
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THANKS SO MUCH CATHE!!!! You are the BOMB!!!!!
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#10
11-21-2009, 02:08 AM
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Which DVD is power max? Any suggestions on a substitution? I don't think I own this one. I do have Power Hour.
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PART TWO: STS CARDIO ROTATION cont'd
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