January 2012 DOUBLE ROTATION

Cathe Friedrich

Administrator
Happy New Year Everyone! If you’re like me, right about now those joyous, calorie-filled holidays have left their mark…..darn butter cookies!!! And, in my case, while I refuse to step on a scale to see just what happened, I don’t really have to, as my jeans are already "squeezing in" on the matter at hand. That's why this month I've decided to kick off the New Year’s resolutions with not one, but two rotations. Why two? Well, let’s just say I’m super motivated, lol. Seriously though, I’ve designed two STS/LIS rotations (both highly effective) to not only burn off this holiday’s damage but to keep you committed without any guesswork. I’ve learned over time half the reason people give up on their New Year’s resolutions (in less than a month of making them) is because they lack the commitment and knowledge it takes to get the job done. That’s where I step in with my two rotations:

1) STS/LIS One Month Total Body Recharge…. a high intensity, metabolically stimulated fat loss rotation for the person who wants to torch off an excess of unwanted calories, recharge their fitness level and feel empowered as they do it. This rotation uses STS Total Body and therefore is well suited for those who prefer Total Body Workouts and/or do not own the complete STS Strength Training System

2) STS/LIS Three Month Transformation Rotation….for the person who wants to get ignited in the same way they would as if doing the one month rotation, but is looking for that little extra something (a little extra edge, a little extra push) to get even more results from doing a more concentrated, undulating rotation. This longer-termed commitment will build ongoing results such as steady fat loss, solid strength gain, and superior metabolic conditioning.


Thinking about doing both rotations? Not a problem. You can do just the one month recharge rotation and then continue on afterwards with the three month transformation rotation. The key thing here is commitment. Remember, commitment is a muscle (wink) so start flexing!





STS/LIS One Month Total Body Recharge

WEEK ONE

Monday: STS Total Body - Main program
Tuesday: LIS-Low Impact Challenge
Wednesday: LIS-Yoga Max or Yoga Relax or Rest Day
Thursday: STS Total Body - Main program
Friday: Slide & Glide
Saturday: LIS-Cardio Supersets
Sunday: Off

WEEK TWO

Monday: LIS - Total Body Tri-Sets- Lower Body
Tuesday: LIS-Athletic Training
Wednesday: LIS-Yoga Max or Yoga Relax or Rest Day
Thursday: LIS - Total Body Tri-Sets-Upper Body
Friday: Slide & Glide
Saturday: LIS-AfterBurn
Sunday: Off

WEEK THREE

Monday: STS Total Body - Main program
Tuesday: LIS-Cardio Supersets
Wednesday: LIS-Yoga Max or Yoga Relax or Rest Day
Thursday: STS Total Body - Main program
Friday: LIS-Low Impact Challenge
Saturday: LIS-Athletic Training
Sunday: Off

WEEK FOUR

Monday: LIS - Total Body Tri-Sets- Lower Body
Tuesday: LIS-AfterBurn
Wednesday: LIS-Yoga Max or Yoga Relax or Rest Day
Thursday: LIS - Total Body Tri-Sets-Upper Body
Friday: LIS-Athletic Training
Saturday: LIS- Premix: Cardio Supersets + step
Sunday: Off





STS/LIS Three Month Transformation Rotation:

For anyone who wants to keep this three month rotation completely low impact, feel free to insert Turbo Barre in place of Plyo Legs where listed.

WEEK ONE

Monday: Disc 16 - M2 - W2 - Chest, Shoulders and Triceps
Tuesday: LIS - Total Body Tri-Sets- Lower Body
Wednesday: LIS-Cardio Supersets
Thursday: Disc 18 - M2 - W2 - Back and Biceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-AfterBurn
Sunday: Off

WEEK TWO

Monday: Disc 4 - M1 - W2 - Chest, Shoulders and Biceps
Tuesday: LIS - Turbo Barre Lower Body Express Premix
Wednesday: LIS-AfterBurn
Thursday: Disc 2 - M1 - W1 - Back and Triceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-Athletic Training
Sunday: Off

WEEK THREE

Monday: Disc 25 - M3 - W1 - Chest & Back
Tuesday: Disc 26 - M3 - W1 - Plyo Legs
Wednesday: Slide & Glide
Thursday: Disc 27 - M3 - W1 - Shoulders, Biceps and Triceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-Cardio Supersets
Sunday: Off

WEEK FOUR

Monday: LIS - Total Body Tri-Sets-Upper Body
Tuesday: Disc 17 - M2 - W2 - Legs
Wednesday: LIS-Athletic Training
Thursday: LIS - Total Body Tri-Sets-Upper Body
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-AfterBurn
Sunday: Off

WEEK FIVE

Monday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice
Tuesday: Off
Wednesday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice
Thursday: Off
Friday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice
Saturday: Off
Sunday: Off

WEEK SIX

Monday: Disc 1 - M1 - W1 - Chest, Shoulders and Biceps
Tuesday: Disc 6 - M1 - W2 - Legs
Wednesday: LIS-AfterBurn
Thursday: Disc 5 - M1 - W2 - Back and Triceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-Athletic Training
Sunday: Off

WEEK SEVEN

Monday: LIS - Total Body Tri-Sets-Upper Body
Tuesday: Disc 29 - M3 - W2 - Plyo Legs
Wednesday: Slide & Glide
Thursday: LIS - Total Body Tri-Sets-Upper Body
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-Cardio Supersets
Sunday: Off

WEEK EIGHT

Monday: Disc 22 - M2 - W4 - Chest, Shoulders and Triceps
Tuesday: Disc 20 - M2 - W3 - Legs
Wednesday: LIS-Athletic Training
Thursday: Disc 21 - M2 - W3 - Back and Biceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-AfterBurn
Sunday: Off

WEEK NINE

Monday: Disc 10 - M1 - W4 - Chest, Shoulders and Biceps
Tuesday: LIS - Total Body Tri-Sets- Lower Body
Wednesday: LIS-Cardio Supersets
Thursday: Disc 11 - M1 - W4 - Back and Triceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-Athletic Training
Sunday: off

WEEK TEN

Monday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice
Tuesday: Off
Wednesday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice
Thursday: Off
Friday: Active Recovery Week: Yoga Relax or Yoga Max or any Stretch Workout of Choice
Saturday: Off
Sunday: Off

WEEK ELEVEN

Monday: Disc 28 - M3 - W2 - Chest & Back
Tuesday: Disc 32 - M3 - W3 - Plyo Legs
Wednesday: Slide & Glide
Thursday: Disc 30 - M3 - W2 - Shoulders, Biceps and Triceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-Cardio Supersets
Sunday: Off


WEEK TWELVE

Monday: Disc 19 - M2 - W3 - Chest, Shoulders and Triceps
Tuesday: LIS - Total Body Tri-Sets-Lower Body
Wednesday: LIS-Cardio Supersets
Thursday: Disc 24 - M2 - W4 - Back and Biceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-AfterBurn
Sunday: Off

WEEK THIRTEEN

Monday: Disc 7 - M1 - W3 - Chest, Shoulders and Biceps
Tuesday: LIS - LIS - Turbo Barre Lower Body Express Premix
Wednesday: LIS-AfterBurn
Thursday: Disc 8 - M1 - W3 - Back and Triceps
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-Athletic Training
Sunday: off

WEEK FOURTEEN

Monday: LIS - Total Body Tri-Sets-Upper Body
Tuesday: Disc 35 - M3 - W4 - Plyo Legs
Wednesday: Slide & Glide
Thursday: LIS - Total Body Tri-Sets-Upper Body
Friday: LIS-Low Impact Challenge or Cycle Max
Saturday: LIS-Cardio Supersets
Sunday: Off
 
Last edited by a moderator:

cocob1

Cathlete
Wow! Both look great, Thanks Cathe. I'll finish the last 4 days of December and then pick one. Off to do Slide & Glide ...
Colleen
 

poohpeggy

Cathlete
These are fantastic! Thank You for all your time in planning these out and for all the typing! Happy New Year! Peggy

Quick question? On the 3 month rotation Week 12-Tuesday, is that suppose to be Tri-Sets LowerBody?
 
Last edited:

SNM Videos

Administrator
These are fantastic! Thank You for all your time in planning these out and for all the typing! Happy New Year! Peggy

Quick question? On the 3 month rotation Week 12-Tuesday, is that suppose to be Tri-Sets LowerBody?

yes, that should be "Lower Body". Thanks for letting us know
 

seapd33

Cathlete
Yikes!!!!:eek:Now I am regretting eating everything insight since thanksgiving. Thank you for posting

Suzette
 

wiggie

Cathlete
Thanks Cathe!! This is great, I was pondering what to do after I finish my 3 month STS this week, so after my recovery week is over, I will do both rotations. So excited!!:D
 

BlakKat

Cathlete
Thank you Cathe!

This looks awesome & exactly what I need. I am going to do both rotations and it will take me right up to the day I go on vacation in the Spring. Thank you Cathe for taking the time to create this for us - as always, you are awesome!
 

rcsaros

Cathlete
Does anyone want to do a checkin for the rotations? or are you joining another one that already exists?

I am thinking of doing both, starting with the 4 week one and then continuing on. But then again it could change depending on what Cathes next rotation is.

I have to say I have never stuck to a rotation but for some reason I am really enjoying the LIS workouts and Cathe. I have always enjoyed Cathe but some of the workouts are hard and I don't feel like working that hard but I am cleaning out my videos and basically Cathe are the ones I am keeping.

Rhonda
 

Nanbo

Cathlete
I started the 3 month Transformation Rotation last night! I don't have STS, so I substituted Gym Styles Chest & Triceps, and the Shoulder segment from Gym Styles Back, Shoulders, & Biceps in its place. Will this be a suitable switch? :confused:
 

Nanbo

Cathlete
I ordered STS!!!

I decided to bite the bullet and ordered STS yesterday!!!!! I think the January 3 month Transformation Rotation will be a perfect way to be introduced to STS and then segue into the 3 1/2 month STS Rotation! I am fired up and ready to "train like a warrior"!!!!:D
 

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