STS 2.0 / Lift, Move & Restore 2-Month Rotation

[Kellyro77]

Cathe shared this recently in one of her e-newsletters. Posting here for ease of locating for future reference.

Rotation description pulled from her email:
…I am including a 2-month rotation that mixes two of my most recent series which each have a very different focus: Lift, Move & Restore: Functional Training for the Actively Aging Lifestyle, and STS 2.0: Muscle & Recovery! This has been a common request since Lift, Move and Restore was released and I’m happy to be able to put something together for you to help you stay on track.

Lift, Move & Restore features functional training routines intended to challenge our bodies with movements that have a direct carry-over to everyday activity. There are many benefits to functional training, some of the most important of which are improved posture, greater muscle memory, improved coordination, and improved balance. All of these are key elements in injury prevention. The routines and bonuses included in this series aim to improve mobility, flexibility, balance, and strength to keep us primed and ready for everyday life challenges. Although the workouts in this series are the not the most intense, they aim to fill the gap when it comes to aspects of training that heavy weightlifting can overlook.

STS 2.0 is a comprehensive strength training program will guide you through three challenging phases that each have their own individual formatting to help you build muscular strength and endurance. Throughout the workouts you will take proper rest periods between each exercise or round to give your mind and muscle the time that it needs to refuel and push through the next set. The goal is to go heavy enough for each exercise so that you’re fighting for those last couple of reps! This series also includes several recovery-based workouts to give your muscles proper time to rest and repair.

When combined, Lift, Move & Restore will complement STS 2.0, allowing for intense muscle building while also mixing in a variety of gentler workouts to aid in proper recovery and self-care. As always please insert OFF days as necessary. Eat nutritious foods, stay hydrated, and most importantly, have fun!

STS 2.0 / Lift, Move & Restore 2-Month Rotation

Week 1
Monday...STS 2 Giant Sets Total Body
Tuesday...Functional Core Fusion
Wednesday...Functional Barre Fusion
Thursday...STS 2 Mat Yoga
Friday...STS 2 Tri Sets Total Body
Saturday...Functional Mobility Fusion
Sunday...OFF or Restorative Yoga

Week 2
Monday...STS 2 Lower Body 1
Tuesday...Functional Upper Body + LMR Upper Body Balance Disc Bonus
Wednesday...Functional Yoga Fusion
Thursday...Functional Lower Body + LMR Lower Body Balance Disc Bonus
Friday...STS 2 Upper Body 2
Saturday...Functional Mobility Fusion
Sunday...OFF or Restorative Yoga

Week 3
Monday...Functional Total Body
Tuesday...Functional Pilates Fusion + LMR Lower Body Foam Rolling Bonus
Wednesday...STS 2 Giant Sets Total Body
Thursday...STS 2 No Equipment Abs + STS 2 Chair Yoga
Friday...STS 2 Super Sets Total Body
Saturday...LMR Anytime Mobility + LMR Level 2 Functional Core Bonus
Sunday...OFF or Restorative Yoga

Week 4
Monday...STS 2 Upper Body 2
Tuesday...Functional Lower Body + LMR Lower Body Balance Disc Bonus
Wednesday...STS 2 Total Body Stretch
Thursday...Functional Upper Body + LMR Upper Body Balance Disc Bonus
Friday...STS 2 Lower Body 2
Saturday...Functional Yoga Fusion
Sunday...OFF or Restorative Yoga

Week 5
Monday...STS 2 Body Parts Legs
Tuesday...STS 2 Body Parts Shoulders
Wednesday...Functional Mobility Fusion
Thursday...STS 2 Body Parts Back
Friday...STS 2 Body Parts Chest + STS 2 Standing Abs Core plus Floor
Saturday...Functional Yoga Fusion
Sunday...STS 2 Body Parts Biceps

Week 6
Monday...STS 2 Body Parts Triceps
Tuesday...STS 2 Mini Ball Abs + STS 2 Mat Yoga
Wednesday...STS 2 Body Parts Back
Thursday...Functional Lower Body
Friday…Functional Mobility Fusion
Saturday...STS 2 Body Parts Chest + LMR Level 2 Functional Core Bonus
Sunday...Functional Pilates Fusion + LMR Lower Body Foam Rolling Bonus

Week 7
Monday...STS 2 Body Parts Shoulders
Tuesday...STS 2 Body Parts Biceps
Wednesday...Functional Core Fusion
Thursday...STS 2 Body Parts Triceps
Friday...Functional Yoga Fusion
Saturday...Functional Total Body
Sunday...STS 2 Mobility 1

Week 8
Monday...STS 2 Giant Sets Total Body
Tuesday...Functional Barre Fusion
Wednesday...STS 2 Mobility 2
Thursday...Functional Upper Body
Friday...STS 2 Lower Body 1
Saturday...STS 2 Active Recovery + STS 2 Total Body Stretch
Sunday...OFF or Restorative Yoga

 

[FiddleFit]

I was thrilled to see this in the email - thank you for posting it here! I’m a week away from finishing the 1 month LMR + Low Impact Cardio rotation in the LMR user guide, then I’ll dive into this one. Anyone else?

I like my intermediate steady state cardio, so I’ll add in 30 minutes of cardio from the LITE and Step Boss series, a couple of times a week, on the lighter days.

 

[Lady Vol Fan]

I like my intermediate steady state cardio, so I’ll add in 30 minutes of cardio from the LITE and Step Boss series, a couple of times a week, on the lighter days.

I like that idea!

 

[Debinmi]

Thanks for posting it here in the Rotations section!

I'll be adding in some cardio too as I did with the STS2.0 rotations. Probably on the shorter Fusion days.

 

[Kellyro77]

I'm excited for this. It'll be a great segue between my doing the 8-week LMR only rotation working me back into STS 2.0. (Fingers crossed my tennis elbow will be much better by then!)

I might also plug in a cardio day here and there on some of the lighter restorative days.

Loving her emphasis on the Restorative Yoga bonus on rest days as an option.

 

[nckfitheart2009]

I was thrilled to see this in the email - thank you for posting it here! I’m a week away from finishing the 1 month LMR + Low Impact Cardio rotation in the LMR user guide, then I’ll dive into this one. Anyone else?

I like my intermediate steady state cardio, so I’ll add in 30 minutes of cardio from the LITE and Step Boss series, a couple of times a week, on the lighter days.

i relate to highlighted above. I love cathe choreography during steady state cardio too.

I am among those who were expecting a LMR + STS 2.0. In my to do list.

 

[FiddleFit]

i relate to highlighted above. I love cathe choreography during steady state cardio too.

I am among those who were expecting a LMR + STS 2.0. In my to do list.

I love choreographed cardio, especially when it syncs so well with music. The fun factor is so much higher for me, than with repetitive drill cardio. I like the way it absorbs my full attention, and when you're in the flow of it you feel like you're on a ride. Her finished products on her step routines are my favourite pieces of cardio. One of these days I'm going to use the Workout Blender and string a few of those finished products together.

 

[DeannaTS]

I love choreographed cardio, especially when it syncs so well with music. The fun factor is so much higher for me, than with repetitive drill cardio. I like the way it absorbs my full attention, and when you're in the flow of it you feel like you're on a ride. Her finished products on her step routines are my favourite pieces of cardio. One of these days I'm going to use the Workout Blender and string a few of those finished products together.

I remember when I started exercising back in ancient times, one of the things I really loved about The Firm was how they tightly choreographed their workouts to the music created by Marc Aramian. The music in workouts of Cathe's, like Rev'd Up Rumble & Cardio Party are a huge fun factor for me. I have a hard time with really busy music with a lot of overbearing singing or super-fast lyrics. I will have to turn the volume way down for those.

 

[FiddleFit]

I remember when I started exercising back in ancient times, one of the things I really loved about The Firm was how they tightly choreographed their workouts to the music created by Marc Aramian. The music in workouts of Cathe's, like Rev'd Up Rumble & Cardio Party are a huge fun factor for me. I have a hard time with really busy music with a lot of overbearing singing or super-fast lyrics. I will have to turn the volume way down for those.

I completely agree! Remember when the Hardcore Series was released and there were so many complaints about the music being too quiet relative to Cathe’s voice? Music can add so much to a workout, and HC series has some of the best.

 

[Debinmi]

Week 2
Monday...STS 2 Lower Body 1
Tuesday...Functional Upper Body + LMR Upper Body Balance Disc Bonus
Wednesday...Functional Yoga Fusion
Thursday...Functional Lower Body + LMR Lower Body Balance Disc Bonus
Friday...STS 2 Upper Body 2
Saturday...Functional Mobility Fusion
Sunday...OFF or Restorative Yoga

Just a note ... not that it would matter much, but I think the Friday workout is a typo - I think it was meant to be STS2 UB1, not UB2.

This rotation looks really good in the details. It looks as though shorter cardio can be done on some of the Fusion and Recovery days for 2-3 times per week for those of us who enjoy some cardio. I love the Body Parts being added although I have combined the Bi/Tri workouts before to add in a longer cardio day. Sometimes I sub in the two Bi/Tri workouts from Xtrain too. Bi's and Tri's get worked as accessory muscles in the other weight workouts so I don't mind combining them into one Arm day.

 

[DeannaTS]

I completely agree! Remember when the Hardcore Series was released and there were so many complaints about the music being too quiet relative to Cathe’s voice? Music can add so much to a workout, and HC series has some of the best.

I think it's IMPOSSIBLE to please everyone where music is concerned.

 

[Debinmi]

I completely agree! Remember when the Hardcore Series was released and there were so many complaints about the music being too quiet relative to Cathe’s voice? Music can add so much to a workout, and HC series has some of the best.

Wasn't it after Hardcore that SNM added the Music Louder/Off choices? I have used both. I initially didn't care for some of the music in Strong&Sweaty and used the Music off choice. In other workouts I have used the Music Louder after learning the routine. Cathe/SNM listening to their fans and giving us more options is one of things that make her workouts so special.

I also enjoy the harder choreography in Step workouts. One of my favorite non-Cathe was Rob Glick's Amazing Step - that took me days and days to get the routines down - it was a great stress-reliever as the choreography was so fun and complex that it completely took my mind off life stressors. Cathe's Party Rocking Step is another that took me awhile to get the choreography. I understand some don't like the learning process and find it frustrating, but I enjoy the mental challenge.

 

[Debinmi]

I think it's IMPOSSIBLE to please everyone where music is concerned.

Yup, different strokes for different folks.

 

[DeannaTS]

Wasn't it after Hardcore that SNM added the Music Louder/Off choices? I have used both. I initially didn't care for some of the music in Strong&Sweaty and used the Music off choice. In other workouts I have used the Music Louder after learning the routine. Cathe/SNM listening to their fans and giving us more options is one of things that make her workouts so special.

I also enjoy the harder choreography in Step workouts. One of my favorite non-Cathe was Rob Glick's Amazing Step - that took me days and days to get the routines down - it was a great stress-reliever as the choreography was so fun and complex that it completely took my mind off life stressors. Cathe's Party Rocking Step is another that took me awhile to get the choreography. I understand some don't like the learning process and find it frustrating, but I enjoy the mental challenge.

I really like it when there are the 3 audio options. But not all workouts have that. If the option to hear Cathe & instrumental only is available, I always opt for that one. Busy lyrics make it hard for me to listen to & concentrate on Cathe's instruction.

I like to start learning new step routines on my active rest days. It usually takes me a few tries (or longer) to get them, but I have so darn much fun once I get the routine down that I don't mind the learning process & time it takes either. And it is fun to have the mental challenge too. I enjoy having to really think about what I'm doing & get that mind/body connection when learning the choreography. Good to work out the brain too!

I used to really enjoy the choreography that Kari Anderson did, especially her Great Moves ones.

 

[Debinmi]

used to really enjoy the choreography that Kari Anderson did, especially her Great Moves ones

Kari's step workouts were some of our "go-to's" before we found Cathe. And Christy Taylor, Kelly Roberts, Tim Culdwell (sp?), Gay Gasper, Jay Blanik (sp?), some Kathy Smith, Tracie York & Michele Dubois, Karen Voight, lots of Gin Miller, tons of CIA. Then we finally found Cathe .

 

[Kellyro77]

I like the ones where they give the option to have instrumental only instead of vocals. I really dislike it when they use music that's meant to avoid copyright that very closely matches a popular song, but doesn't and the vocals are just all weird because of it.

I think my favorite music is from the XTrain series, but that's also because they used remixes of popular songs that were true to the original song - not a bizarre re-make.

I also love step choreography. My favorites are Step Moves, Party Rockin' Step #1, Step Boss Step Sync, Body Max 2's step cardio, and LowMax.