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STS CARDIO ROTATION SUGGESTIONS

This is a discussion on STS CARDIO ROTATION SUGGESTIONS within the STS Forum forums, part of the Cathe Friedrich Fitness Forums category;; Thank you for telling me. I figured fixing it here would be a lot faster then creating Low Max 2 ...

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  #11  
Old 02-01-2009, 08:58 PM
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Thank you for telling me. I figured fixing it here would be a lot faster then creating Low Max 2 by Tuesday


Quote:
Originally Posted by twinkletoes129 View Post
Wow Cathe, what dedication to us!! Thank you so much for making this rotation for us and posting it on the weekend no less!!

I also noticed you listed for cardio for Week Two on Tuesday "Low Max 2". Now, I'd definitely LOVE a Low Max 2!!!
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Old 02-02-2009, 07:29 PM
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Thank you so much Cathe! This looks perfect and I cannot wait to start (getting over a cold prevented me from starting today, but I wanted to make sure I'm really ready to begin STS). Also - I saw this under your original post "Last edited by Cathe Friedrich; 02-02-2009 at 02:56 AM." When is it you sleep???
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Old 02-03-2009, 08:48 AM
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Wow! This is great!!!!!!!!!!!!!!!!!!!!
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Old 02-03-2009, 11:12 AM
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Quote:
Originally Posted by Cathe Friedrich View Post
Thank you for telling me. I figured fixing it here would be a lot faster then creating Low Max 2 by Tuesday
Very cute! But you know we won't let you off that easily. We want more cardio to go with STS!
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Old 02-03-2009, 04:28 PM
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Default STS & Cardio

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Originally Posted by LovingLife View Post
Very cute! But you know we won't let you off that easily. We want more cardio to go with STS!
Actually, I'm very happy to have some cardio I'm familiar with, it's probably a comfort thing. Did Low Max today, thinking I needed to work my legs, then previewed STS legs for Friday's workout. WOW. I wish now I'd been nicer to my legs! I'll be thinking about strickly cardio routines I've done many times before--give my brain and body time to prepare for NEXT week!!! STS is going to push me like never before. Thanks, Cathe!
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Old 02-03-2009, 09:09 PM
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Quote:
Originally Posted by Cathe Friedrich View Post
Thank you for telling me. I figured fixing it here would be a lot faster then creating Low Max 2 by Tuesday
Cathe, you're too funny!! But I'm with Renee, we ain't letting you off that easy!!
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Old 02-05-2009, 07:39 AM
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I love this rotation, thank you.

But, is it possible that I can get some sort of volume discount on the DVD's for this cardio rotation?

I just purchased 4 of the DVD's recommended above at a cost of $143.96 (Low Max, Drill Max; Imax2; Kick, Punch & Crunch). Just to get me through the first month, I'll have to purchase 5 more DVD's (Imax Original, Kick-max, 4-day split, Rhythmic Step, Imax 3). I'm certain the cost is well worth it but a volume discount would be helpful.

Quote:
Originally Posted by Cathe Friedrich View Post
Hi Everyone! I was hoping we could get these posted in the workout manager by now, but since that is still on the "to do" list, how about I just post it here until we get to it. I know many of you have so patiently been waiting...thanks all

BTW, my post is too long and getting rejected for length I will divide it into two posts for now....better than nothing right?




Recommended Cardio Rotations for STS.


The following three month rotation includes my cardio suggestions for the entire STS program. Each week, of each Mesocycle, contains three cardio workouts all of which consist of a wide variety of my cardio-based DVD’s. In addition I have created and included other aerobic workout options that you can pick and choose from to either 1) add additional workouts if/when desired 2) replace a workout that better suits your preferences/abilities/allotted exercise time or 3) substitute with if you don’t have a particular DVD. If desired, you may also select an outside cardio option that is not listed here.

It is important to note that in order to reap the fullest benefits of the entire STS program, a well balanced, low fat, nutrient dense diet, as well as these suggested DVD’s and/or other cardio programs, are strongly recommended. Remember to remain focused and committed to your program each and every day as this is the foundation to your success.

Here is the list of OPTIONAL cardio workouts that I have put together (to be implemented as mentioned above):

Option 1…WALKING

A) 20 minute brisk walk with 10 pound weighted vest
B) 30 minute walk/run interval…(walk 4 minutes and run 1 minute …repeat 6 times)
C) 40 minute brisk walk no vest
D) 50 minute treadmill walk (every 10 minutes increase you incline by 2%)


Option 2….BIKING

A) Any indoor cycle class
B) 30 minute outdoor bike ride on hilly terrain
C) 40 minute outdoor bike ride on flat roads
D) 50 minute stationary bike (or elliptical machine) set on interval program


Option 3….RUNNING

A) 20 minute steady state run
B) 30 minute interval run…(run 4 minutes and walk on minute….repeat 6 times)
C) 40 minute run on mixed terrain surface
D) 50 minute incline/flat interval (walk ON INCLINE 5 minutes, run on NO INCLINE 5 minutes…repeat 5 times)


Option 4….CARDIO QUICK FIX….20 minutes in length (perfect as is or can be added on to another cardio workout)

……..1 minute Jumping Jacks
……..1 minute of stair climbing in house (if no steps, do steps ups, 20 per leg on a 12 inch step height)
……..1 minute jump rope (don’t have to use a rope but do the movement as such)
……..1 minute jog or shuffle in place while arms pump up and down
………1 minute front/back kicks (30 seconds the right leg kicks front and left leg kicks back then switch legs for the remaining 30 seconds)

Repeat all 5 of these one minute activities for a total of 4 times to equal 20 minutes.

MESOCYCLE ONE….MUSCLE ENDURANCE

Week One :
Monday……….Disc 1 (chest, shoulders, biceps) Plus Ab Circuits “No Equipment Abs”…total 70 min
Tuesday………..Imax 2…55 minutes
Wednesday….Disc 2..(back and triceps) …56 minutes
Thursday ……..Kick, Punch, and Crunch (includes abs)…..68 minutes
Friday…………..Disc 3 (legs)….53 minutes
Saturday………Drill Max premix #3 (scrambled cardio blast) Plus Ab Circuits “Weight /Plates Abs” ..65 min
Sunday…………OFF/Stretch Out

Week Two:
Monday……….Disc 4 (chest, shoulders, biceps) Plus Ab Circuits “Yoga-Based Abs”…total 70 min
Tuesday………..Low Max …70 minutes
Wednesday….Disc 5 (back and triceps) …56 minutes
Thursday ……..Cardio Kicks…60 minutes
Friday…………..Disc 6 (legs)…Plus Ab Circuits “Pilates-Based Abs”..total 73 minutes
Saturday………Maximum Intensity Cardio
Sunday…………OFF/Stretch Out

Week Three:
Monday……….Disc 7 (chest, shoulders, biceps) Plus Ab Circuits “Medicine Ball Abs”…total 70 min
Tuesday………..Imax Original…60 minutes
Wednesday….Disc 8..(back and triceps) … Plus Ab Circuits “Weight and Plates Abs”….total 75 min
Thursday ……..Kick Max…75 minutes
Friday…………..Disc 9 (legs)….53 minutes
Saturday………4Day Split Boot Camp Cardio Only Plus Cardio Quick Fix…total 50 minutes
Sunday…………OFF/Stretch Out

Week Four:
Monday……….Disc 10 (chest, shoulders, biceps) Plus Ab Circuits “Stability Ball Abs”…total 70 min
Tuesday………..Rhythmic Step….60 minutes
Wednesday….Disc 11 (back and triceps) …56 minutes
Thursday ……..Imax 3… Plus Ab Circuits “Medicine Ball Abs”…73 min
Friday…………..Disc 12 (legs)….53 minutes
Saturday………4Day Split Kick Box Cardio Only Plus Cardio Quick Fix..Plus 4DS/ KB Abs.. total 60 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!!!
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  #18  
Old 02-05-2009, 08:47 AM
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Please disregard I just became a more savvy shopper....
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  #19  
Old 02-07-2009, 10:12 PM
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Talking WOW!!!!

just did disc 1 today, and it is GREAT!!!!! thanks cathe, for another super series. i really enjoyed it. i love the way it seems like we are right there w/ya'll. and all your training tips are just so appreciated.
cathy
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  #20  
Old 02-12-2009, 09:29 AM
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Thank you, Cathe! Any suggestions for which one of your workouts would provide the right tempo for doing the Cardio Quick Fix ? I think without music, it would take me a lot longer to get all that done .
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