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Was there a mix up in the Week 1 and Week 3 Monday workouts? Rockout Knockout has no Blizzard Blast, only the heavy bag bonus.

Can I substitute any of the STS workouts for the GS workouts? If so which ones and from which mesocycle?

Hi I'm back and ready to work. I got over the back injury with the help of physical therapy and doing the Firm Express system (cardio and weight circuits with lots of core training) for the last month. I started Turbofire and I'm already bored with it after two weeks. It must be the music or...

Hi Cathe! I have a question about how to work back up to a peak fitness level. I'm recovering from a sprained back and I'm only doing beginner level Pilates and will be starting physical therapy soon. The last rotation I finished was the December'10. So after a month of very light exercise, how...

Thanks Cathe! This rotation looks great, but I don't like running. Is it okay to substitute a HIIT workout or a 30 minute cardio premix for the running ?

I don't have Butts and Guts or the Pyramid or Gym Style series. My plan was to substitute the Legs and Glutes video for Leaner Legs and Butts and Guts, then tack on a segment from Ab Circuits on Butts and Guts days. For week One I'll be repeating the upper body semgment from Body Max 2...

I finally did it! Completed 6 month STS rotation! Here's the results: 1. Lost 6 of the 10 lbs that I gained during the program thanks to a cleaned up diet in Meso 3. 2. Firmer legs thanks to Plyo legs, and more power during Hiit workouts and high impact step aerobics as well. Visible quads...

I'm hoping and suggesting that there be a monthly rotation based on the new DVDs released at the end of the month ... hint, hint? ;) Maybe with a little Shock Cardio thrown in to up the fat burn? Yes I am a sucker for punishment. Thank You!

I feel the same sort of amazement too. I feel like I can actually go over or close to the 1 rep max on bench presses and bent over rows (miscalculated maybe?). What impresses me most are the improvement in plyo legs. I can finally do the whole set of buttkicks over the 14'' step and do the up...

I did CCC this AM and noticed that my dvd player counted the 2nd round of cardio as a new chapter. I didn't know why, but now I know. Duh. Next time I'll look at the menu for premixes. They help in a real time crunch. Thanks.

I posted in the STS forum about having the same problem. I just finished Mesocycle 2. Yes my quads, hammies, lats, and biceps are bigger, which does indicate some muscle growth, but my oblique definition is almost gone and my waistbands are a little snug. The advice I got was to clean up my diet...

I'm okay with the music for STS, but I think the music for HIIt is a lot better. So does my family. One time I was doing the tuck jump interval on Hiit 30/30, and when the music keyed up, dear hubby said "I know that move", just from hearing the music. I also like the song playing during the 8/1...

I appreciate everyone's advice and encouragement to stick out STS. I will finish the program, but I'm going to focus more on cleaning up my diet. I know that some of this gain is muscle, but I'm up 10 lbs since starting STS in April, and now my waistbands are tight and about to go the next size...

Sorry I didn't elaborate, but I'm doing the 6 month rotation where you repeat each week twice. For week one , I do Shock Cardio 3x per week between weight days. On week 2, I do the cardio suggestions from the original STS rotation 3x per week, 45- 60 minutes depending on the length of the DVD...

Has any one else gained weight on this program? Yes I have seen my biceps and lats get bigger, but my waistline is getting a little bigger too. My oblique definiton is starting to disappear. :( My diet hasn't changed any since I started this rotation. Before STS, I was doing the monthly...

I started mesocycle 2 this week and found that if the rep patterns are 12, 10, 8, and then to failure, my failure reps usually end up at about 14 to 16 reps. Is this normal? Also would it hurt to add an extra 20 to 30 minutes of light cardio or other non weight activity when I'm feeling...

So next week is active recovery and I have cardio and pilates planned. I look forward to working on my flexibility, but I noticed that improved during the workouts thanks to the extended stretch chapter. Other improvements: 1.Things are tighter and more lifted, even though I gained 7 lbs...

I do butt kicks with a 6 inch step like in 4 day split bootcamp. When my hamstrings get tired or cramp, I use my upper body to push off a little and hop from side to side with a slower tempo.

Why doesn't my workout card print out the suggested percentage weight for all of my exercises even though I did the 1RM tests for them? For example, I did the 1RM test for dumbell squats and got a 1RM of 32 lbs, but on the Disc 3 workout card, the recommended percentage weight to use prints out...

Just an update. I sucked up the fatigue and knocked out the remaining exercises in one shot. As for the exercises like the 21s and 3/1 pulses, I just used a weight that fatigued me at the end of the set/ cycle. I will be starting STS tomorrow as I planned. Best wishes.