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January 2012 DOUBLE ROTATION

Discussion in 'VIDEO & DVD ROTATIONS' started by Cathe Friedrich, Jan 3, 2012.

  1. Cathe Friedrich Administrator

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    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 Barre Lower 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 Barre Lower 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
     
    Last edited by a moderator: Jan 3, 2012
    #1
  2. Kelly Pierce Active Member

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    Awesome Cathe!!! I can't wait to get started!! Looks amazing...
     
    #2
  3. RPAGE64@CHARTER.NET Cathlete

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    cannot wait to start, thanks, Cathe!!
     
    #3
  4. cocob1 Cathlete

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    Wow! Both look great, Thanks Cathe. I'll finish the last 4 days of December and then pick one. Off to do Slide & Glide ...
    Colleen
     
    #4
  5. DebbyAnn New Member

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    Thanks, Cathe. Now I don't have to invest in P90X or P90X2 or Supreme 90.
     
    #5
  6. janiejoey Cathlete

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    Thank you Cathe,

    Just what I wanted for this New Year.

    Janie
     
    #6
  7. poohpeggy Cathlete

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    These are fantastic! Thank You for all your time in planning these out and for all the typing! Happy New Year! Peggy

    Quick question? On the 3 month rotation Week 12-Tuesday, is that suppose to be Tri-Sets LowerBody?
     
    Last edited: Jan 3, 2012
    #7
  8. dixiedog6 Cathlete

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    Thank you very much!!!
     
    #8
  9. SNM Videos Administrator

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    yes, that should be "Lower Body". Thanks for letting us know
     
    #9
  10. Carmen829 Cathlete

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    What about a generic rotation for those of us that do not have STS or LIS?:(

    Carmen.
     
    #10
  11. mini-natty Cathlete

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    I would like one of those rotations too please :)
     
    #11
  12. fossey Cathlete

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    Fantastic!!!! I know what I'm doing for the next 18 weeks ;)
     
    #12
  13. seapd33 Cathlete

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    Yikes!!!!:eek:Now I am regretting eating everything insight since thanksgiving. Thank you for posting

    Suzette
     
    #13
  14. nsaeolian Cathlete

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    wow or should I say Owwww? ha ha. Now I can get rid of my Christmas extra pounds .
     
    #14
  15. wiggie Cathlete

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    Thanks Cathe!! This is great, I was pondering what to do after I finish my 3 month STS this week, so after my recovery week is over, I will do both rotations. So excited!!:D
     
    #15
  16. BlakKat Cathlete

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    Thank you Cathe!

    This looks awesome & exactly what I need. I am going to do both rotations and it will take me right up to the day I go on vacation in the Spring. Thank you Cathe for taking the time to create this for us - as always, you are awesome!
     
    #16
  17. rcsaros Cathlete

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    Does anyone want to do a checkin for the rotations? or are you joining another one that already exists?

    I am thinking of doing both, starting with the 4 week one and then continuing on. But then again it could change depending on what Cathes next rotation is.

    I have to say I have never stuck to a rotation but for some reason I am really enjoying the LIS workouts and Cathe. I have always enjoyed Cathe but some of the workouts are hard and I don't feel like working that hard but I am cleaning out my videos and basically Cathe are the ones I am keeping.

    Rhonda
     
    #17
  18. Nanbo Cathlete

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    I started the 3 month Transformation Rotation last night! I don't have STS, so I substituted Gym Styles Chest & Triceps, and the Shoulder segment from Gym Styles Back, Shoulders, & Biceps in its place. Will this be a suitable switch? :confused:
     
    #18
  19. macbeanur Cathlete

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    Thanks Cathe! I had planned to do STS again with LIS and it is so nice to have your 3 month rotation!!
     
    #19
  20. Nanbo Cathlete

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    I ordered STS!!!

    I decided to bite the bullet and ordered STS yesterday!!!!! I think the January 3 month Transformation Rotation will be a perfect way to be introduced to STS and then segue into the 3 1/2 month STS Rotation! I am fired up and ready to "train like a warrior"!!!!:D
     
    #20

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