Cathe Friedrich
Administrator
MESOCYCLE TWO….HYPERTROPHY
Week One :
Monday……….Disc 13 (chest, shoulders, triceps) 65 minutes
Tuesday……….Body Max 2…premix #6 Timesaver Cardio PLUS Ab Circuits Weights and Plates…total 62 min
Wednesday….Disc 14..(legs) …48 min
Thursday ……..Step Blast…55 minutes
Friday…………..Disc 15 (back and biceps)….54 minutes
Saturday………Step, Jump, and Pump premix #5 Step and Hi/lo PLUS Ab Circuits Pilates-based…total 63 min
Sunday…………OFF/Stretch Out
Week Two :
Monday……….Disc 16 (chest, shoulders, triceps) 65 minutes
Tuesday……….Cross Train Express Warm Up/Kickbox Only PLUS Cardio Quick Fix Option…total…53 min
Wednesday….Disc 17..(legs) …48 min
Thursday ……..Original Boot Camp (Intensity series) premix #1/Cardio PLUS Cardio Quick Fix Option Plus Ab Circuits “No Equipment” …total 60 minutes
Friday…………..Disc 18 (back and biceps)….54 minutes
Saturday………Cardio Fusion Premix #2 mixed Cardio Plus Ab Circuits Med Ball Abs…total 53min
Sunday…………OFF/Stretch Out
Week Three :
Monday……….Disc 19 (chest, shoulders, triceps) …65 minutes
Tuesday………Step Heat (includes abs) …60 minutes
Wednesday….Disc 20..(legs) …48 min
Thursday ……..Cross Train Express 10-10-10 Warm Up/Kick Box/Hi/Lo/Step Only PLUS Ab Circuits Stability Ball Abs….total 64 min
Friday…………..Disc 21 (back and biceps)….54 minutes
Saturday………Kick Max Premix #3 Kickbox/Bootcamp Challenge 50 min
Sunday…………OFF/Stretch Out
Week Four :
Monday……….Disc 22 (chest, shoulders, triceps)… 65 minutes
Tuesday………..Cardio Fusion …Premix # 1…all step cardio…48 minutes
Wednesday….Disc 23..(legs) …48 min
Thursday ……..Low Max premix #1 Plus Ab Circuits Weights and Plates…total 65 min
Friday…………..Disc 24 (back and biceps)….54 minutes
Saturday………Kick Punch and Crunch (includes abs) …68 minutes
Sunday…………OFF/Stretch Out
ACTIVE RECOVERY WEEK…Do cardio activities, yoga workouts, stretch programs , or even totally rest but NO WEIGHT TRAINING THIS WEEK!!!
MESOCYCLE THREE….STRENGTH
Week One :
Monday……….Disc 25 (chest and back)… 68 minutes
Tuesday……….Drill Max Premix #1 Timesaver Cardio Blast Plus Ab Circuits Med Ball Abs…total 52 min
Wednesday….Disc 26..(plyo legs) …46 min
Thursday ……..Low Impact Circuit Premix # 1 Cardio Blast Timesaver Plus Ab Circuits Yoga Based Abs…68 min
Friday…………..Disc 27 (shoulders, biceps, triceps)….61 minutes
Saturday………Power Max….64 min
Sunday…………OFF/Stretch Out
Week Two :
Monday……….Disc 28 (chest and back) 68 minutes
Tuesday……….Maximum Intensity Cardio Warm Up and High Low only Plus Cardio Quick Fix Option…total 53 min
Wednesday….Disc 29..(plyo legs) …46 min
Thursday ……..4Day Split (kickbox and abs only)…43 min
Friday…………..Disc 30 (shoulders, biceps, triceps)….61 minutes
Saturday………4Day Split (higher intensity step only) Plus Ab Circuits “Stability Ball Abs”...50 min
Sunday…………OFF/Stretch Out
Week Three:
Monday……….Disc 31 (chest and back) 68 minutes
Tuesday……….4Day Split (lower Intensity step only) Plus Ab Circuits Weights and Plates…50 min
Wednesday….Disc 32..(plyo legs) …46 min
Thursday ……..4 Day Split (bootcamp cardio only) PLUS Ab Circuits Pilates-based…50 min
Friday…………..Disc 33 (shoulders, biceps, triceps)….61 minutes
Saturday………Imax 2….60 min
Sunday…………OFF/Stretch Out
Week Four :
Monday……….Disc 34 (chest and back) 68 minutes
Tuesday……….Rhythmic Step….60 min
Wednesday….Disc 35..(plyo legs) Plus Ab Circuits Yoga Based Abs…66 min
Thursday ……..Cross Train Express (kick box only) Plus Cardio Quick Fix Option…total 53 min
Friday…………..Disc 36 (shoulders, biceps, triceps)….61 minutes
Saturday………Drill Max Premix #4(cardio leg blast) Plus Ab Circuits Med Ball Abs…70 min
Sunday…………OFF/Stretch Out
ACTIVE RECOVERY WEEK…Do cardio activities, yoga workouts, stretch programs , or even totally rest but NO WEIGHT TRAINING THIS WEEK!!!
Either repeat STS or move on to another rotation
Good luck everyone and let’s get to “work,work”!!!!
Week One :
Monday……….Disc 13 (chest, shoulders, triceps) 65 minutes
Tuesday……….Body Max 2…premix #6 Timesaver Cardio PLUS Ab Circuits Weights and Plates…total 62 min
Wednesday….Disc 14..(legs) …48 min
Thursday ……..Step Blast…55 minutes
Friday…………..Disc 15 (back and biceps)….54 minutes
Saturday………Step, Jump, and Pump premix #5 Step and Hi/lo PLUS Ab Circuits Pilates-based…total 63 min
Sunday…………OFF/Stretch Out
Week Two :
Monday……….Disc 16 (chest, shoulders, triceps) 65 minutes
Tuesday……….Cross Train Express Warm Up/Kickbox Only PLUS Cardio Quick Fix Option…total…53 min
Wednesday….Disc 17..(legs) …48 min
Thursday ……..Original Boot Camp (Intensity series) premix #1/Cardio PLUS Cardio Quick Fix Option Plus Ab Circuits “No Equipment” …total 60 minutes
Friday…………..Disc 18 (back and biceps)….54 minutes
Saturday………Cardio Fusion Premix #2 mixed Cardio Plus Ab Circuits Med Ball Abs…total 53min
Sunday…………OFF/Stretch Out
Week Three :
Monday……….Disc 19 (chest, shoulders, triceps) …65 minutes
Tuesday………Step Heat (includes abs) …60 minutes
Wednesday….Disc 20..(legs) …48 min
Thursday ……..Cross Train Express 10-10-10 Warm Up/Kick Box/Hi/Lo/Step Only PLUS Ab Circuits Stability Ball Abs….total 64 min
Friday…………..Disc 21 (back and biceps)….54 minutes
Saturday………Kick Max Premix #3 Kickbox/Bootcamp Challenge 50 min
Sunday…………OFF/Stretch Out
Week Four :
Monday……….Disc 22 (chest, shoulders, triceps)… 65 minutes
Tuesday………..Cardio Fusion …Premix # 1…all step cardio…48 minutes
Wednesday….Disc 23..(legs) …48 min
Thursday ……..Low Max premix #1 Plus Ab Circuits Weights and Plates…total 65 min
Friday…………..Disc 24 (back and biceps)….54 minutes
Saturday………Kick Punch and Crunch (includes abs) …68 minutes
Sunday…………OFF/Stretch Out
ACTIVE RECOVERY WEEK…Do cardio activities, yoga workouts, stretch programs , or even totally rest but NO WEIGHT TRAINING THIS WEEK!!!
MESOCYCLE THREE….STRENGTH
Week One :
Monday……….Disc 25 (chest and back)… 68 minutes
Tuesday……….Drill Max Premix #1 Timesaver Cardio Blast Plus Ab Circuits Med Ball Abs…total 52 min
Wednesday….Disc 26..(plyo legs) …46 min
Thursday ……..Low Impact Circuit Premix # 1 Cardio Blast Timesaver Plus Ab Circuits Yoga Based Abs…68 min
Friday…………..Disc 27 (shoulders, biceps, triceps)….61 minutes
Saturday………Power Max….64 min
Sunday…………OFF/Stretch Out
Week Two :
Monday……….Disc 28 (chest and back) 68 minutes
Tuesday……….Maximum Intensity Cardio Warm Up and High Low only Plus Cardio Quick Fix Option…total 53 min
Wednesday….Disc 29..(plyo legs) …46 min
Thursday ……..4Day Split (kickbox and abs only)…43 min
Friday…………..Disc 30 (shoulders, biceps, triceps)….61 minutes
Saturday………4Day Split (higher intensity step only) Plus Ab Circuits “Stability Ball Abs”...50 min
Sunday…………OFF/Stretch Out
Week Three:
Monday……….Disc 31 (chest and back) 68 minutes
Tuesday……….4Day Split (lower Intensity step only) Plus Ab Circuits Weights and Plates…50 min
Wednesday….Disc 32..(plyo legs) …46 min
Thursday ……..4 Day Split (bootcamp cardio only) PLUS Ab Circuits Pilates-based…50 min
Friday…………..Disc 33 (shoulders, biceps, triceps)….61 minutes
Saturday………Imax 2….60 min
Sunday…………OFF/Stretch Out
Week Four :
Monday……….Disc 34 (chest and back) 68 minutes
Tuesday……….Rhythmic Step….60 min
Wednesday….Disc 35..(plyo legs) Plus Ab Circuits Yoga Based Abs…66 min
Thursday ……..Cross Train Express (kick box only) Plus Cardio Quick Fix Option…total 53 min
Friday…………..Disc 36 (shoulders, biceps, triceps)….61 minutes
Saturday………Drill Max Premix #4(cardio leg blast) Plus Ab Circuits Med Ball Abs…70 min
Sunday…………OFF/Stretch Out
ACTIVE RECOVERY WEEK…Do cardio activities, yoga workouts, stretch programs , or even totally rest but NO WEIGHT TRAINING THIS WEEK!!!
Either repeat STS or move on to another rotation
Good luck everyone and let’s get to “work,work”!!!!
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