2014 New Year 4 MONTH STS/LIS/XTRAIN/METABOLOIC ROTATION

marih

marih

Cathlete
2014 New Year 4 MONTH STS/LIS/XTRAIN/METABOLIC ROTATION
(All DVD’s used at least once) Sundays are rest days!
I really wanted to start STS again this year plus utilize some of Cathe's latest workouts and came up with this-I hope it works out good!

STS MESOCYCLE ONE
Week One:
Wed: STS Disc #1 (Chest, Shoulders, Biceps)/Med Ball Abs-60 minutes
Thurs: STS Disc #3 (Legs)/Extended Stretch-67 minutes
Fri: Crossfire/Core premix-64 minutes
Sat: STS Disc #2 (Back and Triceps)-56 minutes

Week Two:
Mon: STS Disc #4 (Chest, Shoulders, Biceps)/No Equipment Abs- 68 minutes
Tues: STS Disc#6 (Legs) /Extended Stretch- 70 minutes
Weds: To The Max – 54 Minutes
Thurs: STS Disc#5 (Back and Triceps)-58 minutes
Fri: Pedal Power (58 minutes) or Party Rockin Step #1 (53 minutes)
Sat: Lean Legs and Abs plus Bonus Barre premix -61 minutes

Week Three:
Mon: STS Disc #7 (Chest, Shoulders, Biceps)/Stability Ball Abs -75 minutes
Tues: STS Disc #9 (Legs) /Extended Stretch- 69 minutes
Weds: FlexTrain -56 minutes
Thurs: STS Disc #8 (Back and Triceps) - 56 minutes
Fri: Rockout Knockout plus Heavy Bag premix – 65 minutes
Sat: Great Glutes plus chair bonus premix- 62 minutes

Week Four:
Mon: STS Disc #10 (Chest, Shoulders and Biceps)/Weights and Plates Abs-75 minutes
Tues: STS Disc #12 (Legs) plus Extended Stretch-70 minutes
Weds: X10-any 45-60 minute premix
Thurs: STS Disc #11 (Back and Triceps)-53 minutes
Fri: Party RockinStep 2 (52 min) or Pedal Power (58 min)
Sat: XTrain All Out Low Impact Hiit plus Core#1 premix -49 minutes (add 100 rep scarecrows-55 min)

Week Five:
Mon: XTrain Disc #1 Chest, Back and Shoulders/Core#1 -61 minutes (add 100 rep lateral raises-68 min)
Tues: XTrain Disc #5 Legs premix 3 (all sections plus rear delts -81 minutes (add 100 rep hip thrusts-87 min)
Weds: Super Cuts/Core #2 premix -58 minutes (add 100 rep hip thrusts if not done yesterday-64 minutes)
Thurs: XTrain Disc #2 Bi’s and Tri’s- 45 minutes (add 100 rep challenge triceps-52 min, or biceps-52 min, or both-60 minutes)
Fri: XTrain Ride-56 minutes
Sat: XTrain Hard Strikes- premix 13 (Core#1 and Heavy Bag 3 Tabatas) -70 minutes (add 100 rep bicep curls if not done yesterday 76 min)

Week Six: (Meso 2)
Mon: STS Disc #13-(Chest, Shoulders, Triceps)-65 minutes
Tues: STS Disc #14-(Legs) plus No Equipment Abs-65 minutes
Weds: LIS Cardio SuperSets-41 minutes
Thurs: STS Disc #15-(Back and Biceps)-54 minutes
Fri: LIS Slide and Glide-52 minutes
Sat: Low Impact Challenge plus bonus- 71 minutes

Week Seven:
Mon: STS Disc #16 (Chest, Shoulders, Triceps) -64 minutes
Tues: STS Disc #17 (Legs) plus Weights and Plates Abs-66 minutes
Weds: LIS Athletic Training-56 minutes
Thurs: STS Disc #18 (Back and Biceps)-61 minutes
Fri: LIS CycleMax-56 minutes
Sat: X10 45 minute premix of choice plus Med ball Abs -55 minutes

Week Eight:
Mon: STS Disc #19-(Chest, Shoulders, Triceps)-69 minutes
Tues: STS Disc # 20 (Legs) plus Stability Ball Abs- 70 minutes
Weds: X10 45 minute premix of choice
Thurs: STS Disc #21-(Back and Biceps)-59 minutes
Fri: Pedal Power (58 min) or Party Rockin Step #1(53 min)
Sat: FlexTrain-56 minutes

Week Nine:
Mon: STS Disc #22 (Chest, Shoulders, and Triceps) plus Yoga Abs-58 minutes
Tues: STS Disc #23 (Legs) plus Extended Stretch -64 minutes
Weds: Crossfire less Impact premix 10-56 minutes
Thurs: STS Disc #24 (Back and Biceps)- 43 minutes
Fri: Rockout Knockout-55 minutes
Sat: STS Total Body- 66 minutes

Week Ten:
Mon: LIS TBT- Upper Body Split-56 minutes
Tues: LIS TBT –Lower Body Split-39 minutes
Weds: LIS Afterburn-54 minutes
Thurs: LIS Slide & Glide-52 minutes
Fri: LIS CycleMax-56 minutes
Sat: LIS TurboBarre -74 minutes

Week Eleven: ( Squat Rack Legs optional) (Meso 3)
Mon: STS Disc #25 (Chest and Back)-68 min
Tues: STS Disc #26 (Plyo Legs)-46 min /Med Ball Abs (56 min)
Weds: XTrain all out Low Impact Hiit plus Core #1 premix-49 minutes
Thurs: STS Disc #27 (Shoulders, Biceps and Triceps)-67 minutes
Fri: XTrain Ride Premix #1 36 minutes
Sat: XTrain Supercuts/Core #2-58 minutes

Week Twelve:
Mon: STS Disc #28 (Chest and Back) 65 minutes
Tues: STS Disc #29 (Plyo Legs)/pilates abs-69 minutes
Weds: LIS Cyclemax express-41 minutes
Thurs: STS Disc #30(Shoulders, Biceps, Triceps)-64 minutes
Fri: X10 Double low Impact-37 minutes
Sat-Lean Legs and Abs premix Timesaver #1 -37 minutes

Week Thirteen:
Mon: STS Disc #31 (Chest and Back)-64 minutes
Tues: STS Disc#32 (Plyo Legs)/weights and plates abs-67 minutes
Weds: Rockout Knockout Timesaver#2-36 minutes
Thurs: STS Disc #33- (Shoulders, Biceps and Triceps)-61 minutes
Fri: Pedal Power Timesaver #1 plus Stability Ball Abs -59 minutes (or Rockin Step Premixes around 35 min-add 20 mins for Stability Ball Abs)
Sat: Great Glutes Timesaver #4-46 minutes

Week Fourteen:
Mon: STS Disc #34 (Chest and Back)-68 minutes
Tues: STS Disc #35 (Plyo Legs) plus No equipment abs-66 minutes
Weds: LIS Slide & Glide-52 minutes
Thurs: STS Disc #36 (Shoulders, Biceps, Triceps)-67 minutes
Fri: LIS Cardio Supersets-41 minutes
Sat: XTrain Hard Strikes-premix 17-45 minutes

Week Fifteen:
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 Disc #4 Super Cuts/Core #2-58 minutes
Thurs: XTrain Disc #3 Burn Sets Bis/Tris-37 minutes
Fri: XTrain Ride Premix #2-35 minutes
Sat: XTrain Disc#9 Tabatacise Premix 4-50 minutes
 
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Wow! This looks like an awesome rotation. Thanks for putting it together. I'm planning on starting an STS rotation today and this calendar has a great mix. Thank you, thank you! You Rock!
Amy
 
Thanks, Amy! I haven't done a STS rotation in about a year, I think, and I was certainly feeling it this am after only the second workout! hahahaha
 
Marih, I started your rotation today! It felt great. I have never done med. ball abs even after owning it for several years ;-). Working abs is not my favorite but I need to do it to strengthen up that core! Looking forward to working legs tomorrow.
Amy
 
Hi Amy-
I'm glad you tried the Med Ball abs. To me, it is short but effective. A couple times I added the "couple" part and improvised. I have always loved working my abdominal area (and military pushups before I got older and stiffer;). It is a great DVD, but I have only doing the Yoga based and Pilates based ones a few times. I like my abs to feel like someone kicked me in the gut (strange, I know;). I would love to see Cathe put together a greatest hits core DVD, as some of her workouts have some very challenging core sections!
 
Thank You!!!

WOW Marih, thank you so much for putting this rotation together - it looks awesome, challenging and FUN!! I am definitely going to do this - love it. Thank you again.
 
Hi Mari,

Are you doing this rotation? If so, how is it going? I'm almost done with Cathe's XTrain rotation and this is what I plan to do next. It looks really, really, good.
 
Hi T2B!
Thank you, I am, and I am loving it! I feel so strong-I have 3 pages of different rotations I have come up with over the last several years addressing different "issues" and this is one of my favorites-I think because I love all the workouts so much.
The only thing I might have changed was Week Six-adding the Saturday's Low Impact Challenge Bonus onto Wednesday's Cardio Supersets instead. (I have done the Extreme Low Impact Challenge in a long time and I was a dripping mess) The only reason I didn't is because I am too lazy to get out more equipment! My goal for cardio this week was 110-120 minutes so I guess it all works out the same!
 
Mari,

Thanks for responding. I'm even more excited to get started now. I love that you've included my favorite Cathe workouts... and, some workouts I haven't tried yet so it'll be good to incorporate those workouts as well.

Next week will be a rest week and then I plan to start the week after that. I'll be back to let you know how it's going.

Thanks for sharing your rotation. :D
 
T2B,
I hope you enjoy it and I will be looking forward to hearing what you think! I hope my first reply wasn't too confusing-I just noticed a couple typos- I meant to say I HAVEN'T done the Low Impact Challenge in a long time and- the cardio amount I mentioned this week is actually week 6, which I completed last week!
 
No worries. I think I understood what you said. I penciled in the LIC bonus to possibly do after Cardio Supersets. I also made a note on my printout to do the Low Impact Challenge Extreme Premix being that I would have more time on a Saturday. I don’t think I’ve ever done Low Impact Challenge. :eek:
 
I have only done it maybe 3 or 4 times myself-no matter which day you add it on, you will be feeling it!
 
Just saw this post. It looks great. I may have to give it a try. Looking for something like this to boost metabolism, strength, endurance.
 
Mari,

Have you taken a recovery week? Are you now on Week 7? Have you felt like you needed recovery time? Curious about that.

measuredoak - it does look great. Nice way to do STS, plus still get a little XTrain, low impact and metabolic workouts. I'm really looking forward to getting started.
 
Hi Measuredoak! Thank you, and that is exactly why I came up with it- I wanted to do STS, but wanted to incorporate the others too.

T2B- No, I actually feel better without taking a recovery week. The first couple times I did STS I did, but I feel STS isn't any more difficult than any of Cathe's other workouts, and the workouts between the Meso Cycles will be a nice change for the body and you won't lose anything.
 
marih said:
T2B- No, I actually feel better without taking a recovery week. The first couple times I did STS I did, but I feel STS isn't any more difficult than any of Cathe's other workouts, and the workouts between the Meso Cycles will be a nice change for the body and you won't lose anything.
Click to expand...

Great to know. Thanks again for sharing. I'll be back after my first week. :D
 
Hi Marih,
I started your rotation on Wed. I've done the 1st 2 workouts which are the disk #1 & 2. Wow! Talk about DOMS from the upper body workout & that was just chest, shoulders & bis. DOMS are usually delayed about a day, so I'm waiting for my legs & glutes to start talking to me tomorrow. I'm looking forward to CrossFire tomorrow but I may have to push Back/Tris to Monday because Saturday I'm working on a Habitat house with hubby & church group. I know it's only been 2 days, but I'm really enjoying these workouts. I haven't done STS since 2011.
 
Hi Measuredoak!
What a wonderful thing you are doing with Habitat for humanity! You will be crying-I don't blame you for putting if off until Monday. I have had to deal with sinus infections, upper respiratory, lower intestinal and other issues but I listened to my body, plugged away and felt better for it! Some days I worked out on Sunday before or after church and may have to do that this weekend too instead of Saturday morning.

I felt STS #1 also-it had been a while since I did all those pushups!
 
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