2 month STS/Metabolic/Hiit Undulating Rotation

marih

Cathlete
2 month STS/Metabolic/Hiit Undulating Rotation (it is really 10 weeks to accommodate some months starting in middle or end of week)
(with optional 3rd month)


Mon: STS Disc #1 (Chest, Shoulders, Biceps)/No Equipment Abs-67 min.
Tues: X10 Step (no Stretch)/LIS Low Impact Challenge Step Exp #1 (no warm-up)-56 min.
Weds: STS Disc #3 (Legs)/ Med Ball Abs-63 min.
Thurs: STS Disc #2 (Back and Triceps)-56 min. (Extended Stretch-70 min)
Fri: X10 Low Impact (no stretch)/LIS Cyclemax Express -61 min.
Sat: FlexTrain-56 min.

Mon: STS Disc #13-(Chest, Shoulders, Triceps)-65 min.
Tues: STS Disc #14-(Legs) /Weights and Plates Abs-67 min.
Weds: X10 Hi/Lo-(no stretch)/plus 30-35 min. Steady State Cardio of choice* /stretch 55-60 min.
Thurs: STS Disc #15-(Back and Biceps)/Yoga Abs-69 min.
Fri: X10-Cardio Blast (no stretch)/plus 30-35 min. Steady State Cardio of choice* /stretch -50-55 min.
Sat: LIS Afterburn-54 min.

Mon: STS Disc #25 (Chest and Back)-68 min.
Tues: STS Disc #26 (Plyo Legs)/Stability Ball Abs -66 min.
Weds: X10 Fat Burning Circuit/plus 20-25 min. Steady State Cardio of choice* /stretch-45-50 min.
Thurs: STS Disc #27 (Shoulders, Biceps and Triceps)-67 min.
Fri: X10 Step (no Stretch)/Party Rockin Step 1, TS #2 (no warm-up)-48 min.
Sat: Lean Legs and Abs plus Bonus Barre premix -61 min.

Mon: STS Disc #4 (Chest, Shoulders, Biceps)/No Equipment Abs- 68 min.
Tues: X10 Low Impact (no stretch)/Ride Premix#1-56 min.
Weds: STS Disc#6 (Legs) /Med Ball Abs-66 min.
Thurs: STS Disc#5 (Back and Triceps)-58 min. (Extended Stretch-72 min)
Fri: Hi/Lo-(no stretch)/plus 35-40 min. Steady State Cardio of choice* /stretch 61-66 min.
Sat: FlexTrain-56 min.

Mon: STS Disc #16 (Chest, Shoulders, Triceps) -64 min.
Tues: STS Disc #17 (Legs) plus Weights and Plates Abs-66 min.
Weds: X10-Cardio Blast (no stretch)/plus 30-35 min. Steady State Cardio of choice* /stretch -50-55 min.
Thurs: STS Disc #18 (Back and Biceps)/Med Ball Abs-71 min.
Fri: X10 Fat Burning Circuit (no stretch)/plus 30-35 min. Steady State cardio of choice* /stretch (60-65 min)
Sat: LIS Athletic Training-56 min.

Mon: STS Disc #28 (Chest and Back) 65 min.
Tues: STS Disc #29 (Plyo Legs)/Stability Ball Abs-70 min.
Weds: X10 Step (no Stretch)/Party Rocking Step 1, TS#2 (no warm-up)-48 min.
Thurs: STS Disc #30(Shoulders, Biceps, Triceps)/Yoga Abs-79 min.
Fri: X10 Low Impact (no stretch)/Ride Premix #4-51 min
Sat- Great Glutes plus chair bonus premix- 62 min.

Mon: STS Disc #7 (Chest, Shoulders, Biceps)/No Equipment Abs -72 min.
Tues: Hi/Lo-(no stretch)/plus 35-40 min. Steady State Cardio of choice* /stretch 61-66 min.
Weds: STS Disc #9 (Legs) / Pilates Abs-74 min.
Thurs: STS Disc #8 (Back and Triceps) - 56 min.(Extended Stretch-70 min.)
Fri: X10-Cardio Blast (no stretch)/plus 35-40 min. Steady State Cardio of choice* /stretch -55-60 min.
Sat: FlexTrain -56 min.

Mon: STS Disc #19-(Chest, Shoulders, Triceps)-69 min.
Tues: STS Disc # 20 (Legs) plus Stability Ball Abs- 70 min.
Weds: X10 Fat Burning Circuit/plus 30-35 min. Steady State Cardio of choice* /stretch-50-55 min.
Thurs: STS Disc #21-(Back and Biceps) /Med Ball Abs-69 min.
Fri: X10 Step (no Stretch)/LIS Low Impact Challenge Step Exp #1 (no warm-up)-56 min.
Sat:. XTrain Supercuts/Core #2-58 min.

Mon: STS Disc #31 (Chest and Back)-64 min.
Tues: STS Disc#32 (Plyo Legs)/Weights and Plates abs-67 min.
Weds X10 Low Impact (no stretch)/Pedal PowerTS#3-55 min.
Thurs: STS Disc #33- (Shoulders, Biceps and Triceps)/ No Equipment Abs-78 min.
Fri: X10 Hi/Lo-(no stretch)/plus 20-25 min. Steady State Cardio of choice* /stretch 45-50 min.
Sat: Lean Legs and Abs plus Bonus Barre premix -61 min.

Mon: STS Disc #10 (Chest, Shoulders and Biceps)/ Med Ball Abs-66 min.
Tues: STS Disc #12 (Legs) plus Extended Stretch-70 min.
Weds: X10-Cardio Blast (no stretch)/plus 35-40 min. Steady State Cardio of choice* /stretch -55-60 min.
Thurs: STS Disc #11 (Back and Triceps) /Stability Ball Abs-73 min.
Fri: X10 Fat Burning Circuit/plus 35-40 min. Steady State Cardio of choice* /stretch-55-60 min.
Sat: FlexTrain-56 min.

*brisk walk, jog, cardio machine, dusty rebounder;), etc.

(OPTIONAL MONTH)
Mon: STS Disc #22 (Chest, Shoulders, and Triceps) /Weights and Plates Abs-62 min.
Tues: STS Disc #23 (Legs) plus Extended Stretch -64 min.
Weds: Crossfire less Impact premix 10-56 min.
Thurs: STS Disc #24 (Back and Biceps)- 43 min.
Fri: Rockout Knockout plus Heavy Bag premix Scrambled #2 – 65 min.
Sat: STS Total Body- 66 min.

Mon: STS Disc #34 (Chest and Back)-68 min.
Tues: STS Disc #35 (Plyo Legs) / No equipment abs-66 min.
Weds: LIS Slide & Glide-52 min.
Thurs: STS Disc #36 (Shoulders, Biceps, Triceps)-67 min.
Fri: LIS TurboBarre-Lower Body Express-52 min.
Sat: XTrain Hard Strikes-Premix#2 -57 min.

Mon: XTrain Disc #3 Burn Sets (Chest, Back and Shoulders)/Core #1-61 min.
Tues: XTrain Disc #6-Cardio Leg Blast-56 minutes
Weds: XTrain All Out Low Impact Hiit plus Core#1 premix -49 min.
Thurs: XTrain Disc #3 Burn Sets Bis/Tris-37 minutes /LIS YogaMax or Relax premix of choice-about 30 min.
Fri: XTrain Tabatacise Premix #17-45 min.
Sat: High Reps-65 min.

Mon: XTrain Disc #1 Chest, Back and Shoulders/Core#1 -61 min.
Tues: XTrain Disc #5 Legs premix 3 (all sections plus rear delts -81 min.
Weds: LIS Cardio Supersets 41 min.
Thurs: XTrain Disc #2 Bi’s and Tri’s/Core #2- 58 min.
Fri: XTrain Ride-56 min.
Sat:To The Max – 54 Min.
 
Last edited:

thebratee1

Cathlete
Wow, this looks great. I did an undulating STS rotation before and really liked it - it kept me from getting bored with STS. Your rotations are so challenging! Keep them coming. ;)

Regina
 

Beth-B-Fit

Cathlete
I like this concept and will do something along these lines this winter when i have another round of STS. Thanks!

Beth
 

Cre'

Cathlete
Marih,

I know the feeling I have been doing Cathe's workouts for years and I decided to try the STS program, I am on week 4 and was just talking about not wanting to get bored, I incorporated other workouts also to keep me on point. Your schedule looks good, I have to say I do like the results from doing the STS routines. For me changing my routines every 90-days works well for me.

Cre'
 

marih

Cathlete
Hi Cre'-
Thanks! I think that is one reason why I love the STS series-variety and 3 months long. I have been working out since 1979 and sometimes you feel like you have done it all! Lifting is by far my favorite form of exercise though-
 

marih

Cathlete
Hi Roselyn-
Did you or anyone start this yet? I had some serious DOMS this week and didn't know if it was just me!
 

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