PART TWO: STS CARDIO ROTATION cont'd

Cathe Friedrich

Administrator
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:

crm549

Cathlete
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
 

Amy Steppe

Cathlete
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.
 

ckanuckel

Cathlete
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
 

Cathe Friedrich

Administrator
Thanks, I fixed it Christine :)


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
 

LizC7

Cathlete
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.
 

lcsavik

Cathlete
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.
 

kathydaffy

Cathlete
I just ordered STS (shudder!) and was wondering what to do that was purely cardio but I don't own most of the DVDs listed. I do have almost all of the XTrain series, one solely cardio Ripped with HiiT, and a few ICE workouts but many if not all include weight lifting. Doing only the blasts when possible? Rock'm Sock'm, one X10 option and XTrain HiiT are probably the only three that don't use weights. To be honest I'm not a fan of step workouts because I'm as uncoordinated as they come and tend to have knee issues so any advice would be appreciated! At this point I'm trying to figure out my I rep max and haven't really looked at the premixes on the videos I do have but if someone has a tip that would be wonderful! Thank you! :)
 

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