Oct 09 Rotation

Cathe Friedrich

Please note that I have edited Week One on Saturday from "Mega Step Blast plus Ab Circuit Pilates" to " Step Blast plus Ab Circuit Pilates".... Dat wuz an oopsa daisey :)

Hi Everyone! This month we are going to do an undulating STS rotation. This rotation is designed for ultimate muscle confusion. It is an advanced rotation and is only suggested if you are an avid and seasoned weightlifter (ie: been lifting for at least 6 months to a year). If you are not a seasoned weight lifter, I suggest doing any other one of my monthly rotations. As always eat well, sleep well, and stay hydrated.

Monday: Meso One Disc One: Chest, Biceps Shoulders

Tuesday: Meso Two Disc 17: Legs

Wednesday: Meso One Disc 5: Back and Triceps

Thursday: KPC

Friday: Imax 1

Saturday: Step Blast plus Ab Circuit Pilates

Sunday: Off

Monday: Imax 2

Tuesday: Disc 30 Meso 3: Shoulders/triceps/biceps

Wednesday: Disc 35 Plyo Legs

Thursday: Rhythmic Step plus Ab Circuits plates and weights

Friday: Disc 31 Meso 3 Chest and Back

Saturday: Kick Max

Sunday: stability ball abs only from Butts and Guts

Monday: Disc 15 Meso two Back and Biceps

Tuesday: Disc 3 meso one Legs

Wednesday: Imax 3

Thursday: Disc 19 Meso Two chest, shoulders, triceps

Friday: 4DS Kickbox in its entirety

Saturday: 4DS Bootcamp (cardio only)

Sunday: Ab Circuits Yoga and Stretch Max segment one

Monday: Disc 29 Meso three Plyo Legs

Tuesday: Disc 10 Meso One Chest Shoulders Biceps

Wednesday: Power Max plus ab circuits med ball

Thursday: Disc 8 Meso One Back and triceps

Friday: Body Max Two (leave out upper body weights at end)

Saturday: Maximum Intensity Cardio plus Ab Hits of choice

Sunday: Ab Circuits No Equipment plus Stretch Max segment Two

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Thank you very much. This is exactly what I was looking for to start next week. I completed the 3 month STS rotation, have taken a break with pilates, fusion etc and am now ready to start another STS rotation but I wanted to change it up. Perfect timing!


October Rotation

Thank you Cathe! I've been through STS twice now and this looks like great to keep using the workouts in a fun new way.



This week (ending Oct 2) I will be finishing up meso 2 - just threw it in fro the month of Setember, I'm not doing the whole STS. Would it be ok to pick up on this rotation next wk or should I still put a rest wk in there? :confused:

Thanks, it looks great!!


Oh My! This looks like a great challenge! Thanks again for giving us an STS rotation. This is just what I wanted to hold me over until Shock Cardio is in my hot-little-hands!:p


This month looks like a great variety!! I don't have the STS series but I think I found enough substitutions in your other dvds to make this work. :D Thanks Cathe!!


Cathe, I just finished 6 months of STS and you must of read my mind this is exactly what I was looking for!! Thanks so much, Lori


it does look like fun, but i got a bit burned out on STS. i just finished it for the 2nd time 2 weeks ago, and i think i need to take time off for a few months. the last few workouts were very,very difficult. but, i will definitely have to do this rotation at some point!!

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