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This is a discussion on double rotation question within the Ask Cathe forums, part of the Cathe Friedrich Fitness Forums category;; Cathe, I really like this rotation but doing STS TB twice in a week doesn't appeal to me, would I ...
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#1
01-10-2012, 04:53 PM
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Cathe,
I really like this rotation but doing STS TB twice in a week doesn't appeal to me, would I loose the benefits of this rotation if I did High Reps instead of TB? Katie 
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#2
01-11-2012, 02:48 PM
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Not at all Katie! You can also try Butts and Guts!
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#3
01-29-2012, 06:59 PM
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Quote:
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#4
01-30-2012, 08:32 AM
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Here is the rotation, it is the one titled STS/LIS One month total body recharge.
Cathe Friedrich Administrator Join Date: Jan 2000 Posts: 10,342 January 2012 DOUBLE ROTATION Happy New Year Everyone! If you’re like me, right about now those joyous, calorie-filled holidays have left their mark…..darn butter cookies!!! And, in my case, while I refuse to step on a scale to see just what happened, I don’t really have to, as my jeans are already "squeezing in" on the matter at hand. That's why this month I've decided to kick off the New Year’s resolutions with not one, but two rotations. Why two? Well, let’s just say I’m super motivated, lol. Seriously though, I’ve designed two STS/LIS rotations (both highly effective) to not only burn off this holiday’s damage but to keep you committed without any guesswork. I’ve learned over time half the reason people give up on their New Year’s resolutions (in less than a month of making them) is because they lack the commitment and knowledge it takes to get the job done. That’s where I step in with my two rotations: 1) STS/LIS One Month Total Body Recharge…. a high intensity, metabolically stimulated fat loss rotation for the person who wants to torch off an excess of unwanted calories, recharge their fitness level and feel empowered as they do it. This rotation uses STS Total Body and therefore is well suited for those who prefer Total Body Workouts and/or do not own the complete STS Strength Training System 2) STS/LIS Three Month Transformation Rotation….for the person who wants to get ignited in the same way they would as if doing the one month rotation, but is looking for that little extra something (a little extra edge, a little extra push) to get even more results from doing a more concentrated, undulating rotation. This longer-termed commitment will build ongoing results such as steady fat loss, solid strength gain, and superior metabolic conditioning. Thinking about doing both rotations? Not a problem. You can do just the one month recharge rotation and then continue on afterwards with the three month transformation rotation. The key thing here is commitment. Remember, commitment is a muscle (wink) so start flexing! STS/LIS One Month Total Body Recharge WEEK ONE Monday: STS Total Body - Main program Tuesday: LIS-Low Impact Challenge Wednesday: LIS-Yoga Max or Yoga Relax or Rest Day Thursday: STS Total Body - Main program Friday: Slide & Glide Saturday: LIS-Cardio Supersets Sunday: Off WEEK TWO Monday: LIS - Total Body Tri-Sets- Lower Body Tuesday: LIS-Athletic Training Wednesday: LIS-Yoga Max or Yoga Relax or Rest Day Thursday: LIS - Total Body Tri-Sets-Upper Body Friday: Slide & Glide Saturday: LIS-AfterBurn Sunday: Off WEEK THREE Monday: STS Total Body - Main program Tuesday: LIS-Cardio Supersets Wednesday: LIS-Yoga Max or Yoga Relax or Rest Day Thursday: STS Total Body - Main program Friday: LIS-Low Impact Challenge Saturday: LIS-Athletic Training Sunday: Off WEEK FOUR Monday: LIS - Total Body Tri-Sets- Lower Body Tuesday: LIS-AfterBurn Wednesday: LIS-Yoga Max or Yoga Relax or Rest Day Thursday: LIS - Total Body Tri-Sets-Upper Body Friday: LIS-Athletic Training Saturday: LIS- Premix: Cardio Supersets + step Sunday: Off STS/LIS Three Month Transformation Rotation: For anyone who wants to keep this three month rotation completely low impact, feel free to insert Turbo Barre in place of Plyo Legs where listed. WEEK ONE Monday: Disc 16 - M2 - W2 - Chest, Shoulders and Triceps Tuesday: LIS - Total Body Tri-Sets- Lower Body Wednesday: LIS-Cardio Supersets Thursday: Disc 18 - M2 - W2 - Back and Biceps Friday: LIS-Low Impact Challenge or Cycle Max Saturday: LIS-AfterBurn Sunday: Off WEEK TWO Monday: Disc 4 - M1 - W2 - Chest, Shoulders and Biceps Tuesday: LIS - Turbo BarreLower Body Express Premix Wednesday: LIS-AfterBurn Thursday: Disc 2 - M1 - W1 - Back and Triceps Friday: LIS-Low Impact Challenge or Cycle Max Saturday: LIS-Athletic Training Sunday: Off WEEK THREE Monday: Disc 25 - M3 - W1 - Chest & Back Tuesday: Disc 26 - M3 - W1 - Plyo Legs Wednesday: Slide & Glide Thursday: Disc 27 - M3 - W1 - Shoulders, Biceps and Triceps Friday: LIS-Low Impact Challenge or Cycle Max Saturday: LIS-Cardio Supersets Sunday: Off WEEK FOUR Monday: LIS - Total Body Tri-Sets-Upper Body Tuesday: Disc 17 - M2 - W2 - Legs Wednesday: LIS-Athletic Training Thursday: LIS - Total Body Tri-Sets-Upper Body Friday: LIS-Low Impact Challenge or Cycle Max Saturday: LIS-AfterBurn Sunday: Off WEEK FIVE Monday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice Tuesday: Off Wednesday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice Thursday: Off Friday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice Saturday: Off Sunday: Off WEEK SIX Monday: Disc 1 - M1 - W1 - Chest, Shoulders and Biceps Tuesday: Disc 6 - M1 - W2 - Legs Wednesday: LIS-AfterBurn Thursday: Disc 5 - M1 - W2 - Back and Triceps Friday: LIS-Low Impact Challenge or Cycle Max Saturday: LIS-Athletic Training Sunday: Off WEEK SEVEN Monday: LIS - Total Body Tri-Sets-Upper Body Tuesday: Disc 29 - M3 - W2 - Plyo Legs Wednesday: Slide & Glide Thursday: LIS - Total Body Tri-Sets-Upper Body Friday: LIS-Low Impact Challenge or Cycle Max Saturday: LIS-Cardio Supersets Sunday: Off WEEK EIGHT Monday: Disc 22 - M2 - W4 - Chest, Shoulders and Triceps Tuesday: Disc 20 - M2 - W3 - Legs Wednesday: LIS-Athletic Training Thursday: Disc 21 - M2 - W3 - Back and Biceps Friday: LIS-Low Impact Challenge or Cycle Max Saturday: LIS-AfterBurn Sunday: Off WEEK NINE Monday: Disc 10 - M1 - W4 - Chest, Shoulders and Biceps Tuesday: LIS - Total Body Tri-Sets- Lower Body Wednesday: LIS-Cardio Supersets Thursday: Disc 11 - M1 - W4 - Back and Triceps Friday: LIS-Low Impact Challenge or Cycle Max Saturday: LIS-Athletic Training Sunday: off WEEK TEN Monday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice Tuesday: Off Wednesday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice Thursday: Off Friday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice Saturday: Off Sunday: Off WEEK ELEVEN Monday: Disc 28 - M3 - W2 - Chest & Back Tuesday: Disc 32 - M3 - W3 - Plyo Legs Wednesday: Slide & Glide Thursday: Disc 30 - M3 - W2 - Shoulders, Biceps and Triceps Friday: LIS-Low Impact Challenge or Cycle Max Saturday: LIS-Cardio Supersets Sunday: Off WEEK TWELVE Monday: Disc 19 - M2 - W3 - Chest, Shoulders and Triceps Tuesday: LIS - Total Body Tri-Sets-Lower Body Wednesday: LIS-Cardio Supersets Thursday: Disc 24 - M2 - W4 - Back and Biceps Friday: LIS-Low Impact Challenge or Cycle Max Saturday: LIS-AfterBurn Sunday: Off WEEK THIRTEEN Monday: Disc 7 - M1 - W3 - Chest, Shoulders and Biceps Tuesday: LIS - LIS - Turbo BarreLower Body Express Premix Wednesday: LIS-AfterBurn Thursday: Disc 8 - M1 - W3 - Back and Triceps Friday: LIS-Low Impact Challenge or Cycle Max Saturday: LIS-Athletic Training Sunday: off WEEK FOURTEEN Monday: LIS - Total Body Tri-Sets-Upper Body Tuesday: Disc 35 - M3 - W4 - Plyo Legs Wednesday: Slide & Glide Thursday: LIS - Total Body Tri-Sets-Upper Body Friday: LIS-Low Impact Challenge or Cycle Max Saturday: LIS-Cardio Supersets Sunday: Off
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#5
01-30-2012, 05:15 PM
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Thanks so much!
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double rotation question
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