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  1. Deal of the Week

PART TWO: STS CARDIO ROTATION cont'd

Discussion in 'STS Forum' started by Cathe Friedrich, Feb 1, 2009.

  1. Cathe Friedrich Administrator

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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”!!!!
     
    Last edited: Feb 1, 2009
    #1
    mrs.tlchaney likes this.
  2. crm549 Cathlete

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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
     
    #2
  3. janiejoey Cathlete

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    Cathe,

    Thank you so much for these fantastic workouts. I'm speachless.

    Janie
    [​IMG]
     
    #3
  4. Amy Steppe Cathlete

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    Thank you, Cathe!

    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.
     
    #4
  5. dixiedog6 Cathlete

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    Thank you very much Cathe!
     
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  6. ckanuckel Cathlete

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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
     
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  7. Cathe Friedrich Administrator

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    Thanks, I fixed it Christine :)


     
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  8. ckanuckel Cathlete

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    You're welcome Cathe, great to hear from you!
     
    #8
  9. NHoffman13 Active Member

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    THANKS SO MUCH CATHE!!!! You are the BOMB!!!!!
     
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  10. LizC7 Cathlete

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    What is Power Max?

    Which DVD is power max? Any suggestions on a substitution? I don't think I own this one. I do have Power Hour.
     
    #10
  11. lcsavik Cathlete

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    Power Max is on the Cardio Hits DVD. Power Hour will not work as a substitute. Power Max is an all step workout that runs just over an hour I think. Its definitely one of her older ones but still a nice sweat session.
     
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