Wendy: Well....yes and no (is that a typical lawyer answer or what
). I've debated since I saw the rotation yesterday but i've decided against doing the rotation exactly as written for three reasons:
(1) because this is only my second time doing STS, I wanna do it from start to finish (i.e. disc 1 through disc 36);
(2) I have a weird schedule until May and HAVE to keep my workout around 50 minutes on Tuesdays and Thursdays; and
(3) i'm using this rotation as part of my "build serious muscle" phase so I'm attempting to keep my cardio between 30 and 45 minutes, three days a week (with some exceptions).
With that being said, I am going to do a modified version of Cathe's STS/LIS rotation. Essentially what i've done is combine STS with LIS and Shock Cardio workouts. I've also moved workouts around so that my T/Th workouts are as close to the 45/50 minute mark as possible and legs is always before my rest day (Friday) or an upper body day. I'm a HUGE baby and hate doing cardio when I have really sore legs
Here's what i've come up with:
WEEK ONE:
Saturday: Step Moves + TB:LB Express (no warm-up) + AC: No Equip. Abs
Sunday: Disc 1 (Chest, Shoulders, Biceps) + Abs
Monday: Afterburn + Core
Tuesday: HiiT 40/20 + Yoga Inspired Abs
Wednesday: Disc 2 (Back and Triceps)
Thursday: Disc 3 (Legs)
Friday: OFF
WEEK TWO:
Saturday: Athletic Training
Sunday: Low Impact Challenge + BG: Stability Ball Abs
Monday: Disc 4 (Chest, Shoulders, Biceps)
Tuesday: HiiT 30/30 + Pilates Inspired Abs
Wednesday: Disc 5 (Back and Triceps) + Core
Thursday: Disc 6 (Legs)
Friday: OFF
WEEK THREE:
Saturday: Athletic Step + TBT:LB Express + Weights/Plates Abs
Sunday: Disc 7 (Chest, Shoulders, Biceps)
Monday: HiiT Pyramid + No Equipment Abs
Tuesday: Afterburn
Wednesday: Disc 8 (Back and Triceps)
Thursday: Disc 9 (Legs)
Friday: OFF
WEEK FOUR:
Saturday: Athletic Training
Sunday: MMA: Boxing + SM: Segment 1
Monday: Disc 10 (Chest, Shoulders, Biceps)
Tuesday: CCC
Wednesday: Disc 11 (Back and Triceps)
Thursday: Disc 12 (Legs)
Friday: OFF
REST WEEK
WEEK SIX:
Saturday: KPC
Sunday: Disc 13 (Chest/Shoulders/Triceps)
Monday: Step Moves + Medicine Ball Abs
Tuesday: HiiT 30/30 + AC: Stability Ball Abs
Wednesday: Disc 15 (back/biceps) + Core
Thursday: Disc 14 (legs)
Friday: OFF
WEEK SEVEN:
Saturday: Athletic Step + BG: Floorwork and Core Premix
Sunday: Disc 16 (Chest/Shoulders/Triceps)
Monday: Cardio SuperSets + Yoga Inspired Abs
Tuesday: HiiT Pyramid + Core
Wednesday: Disc 18 (back/biceps)
Thursday: Disc 17 (legs)
Friday: OFF
WEEK EIGHT:
Saturday: MMA Fusion + SJP: Step Only
Sunday: Disc 19 (Chest/Shoulders/Triceps)
Monday: Low Impact Challenge
Tuesday: HiiT 40/20 + AC: Weights and Plates
Wednesday: Disc 21 (back/biceps)
Thursday: Disc 20 (legs)
Friday: OFF
WEEK NINE:
Saturday: 4DS: Kickbox
Sunday: Disc 22 (Chest/Shoulders/Triceps)
Monday: HiiT 30/30 + AC: No Equipment Abs
Tuesday: Disc 23 (legs)
Wednesday: MMA: Boxing
Thursday: Disc 24 (back/biceps)
Friday: OFF
REST WEEK
WEEK ELEVEN:
Saturday: Afterburn + BC: Core Only Premix
Sunday: Disc 25 (Chest and Back)
Monday: Low Impact Challenge
Tuesday: Disc 26 (Plyo Legs)
Wednesday: Disc 27 (Shoulders, Triceps, and Biceps)
Thursday: 4DS: Boot Camp (Cardio + Abs)
Friday: OFF
WEEK TWELVE:
Saturday: Athletic Step + TBT: LB Express + AC: No equipment Abs
Sunday: Disc 28 (Chest and Back)
Monday: AfterBurn + Core
Tuesday: Disc 29 (Plyo Legs)
Wednesday: Disc 30 (Shoulders, Triceps, and Biceps)
Thursday: HiiT: 30/30 + KM Punching Combos Only
Friday: OFF
WEEK THIRTEEN:
Saturday: Cardio SuperSets Step Premix + Core
Sunday: Disc 31 (Chest and Back)
Monday: MMA Fusion
Tuesday: Disc 32 (Plyo Legs)
Wednesday: Disc 33 (Shoulders, Triceps, and Biceps)
Thursday: HiiT: 40/20 + Pilates Inspired Abs
Friday: OFF
WEEK FOURTEEN:
Saturday: Athletic Training: Leg Cardio Express + Abs
Sunday: Disc 34 (Chest and Back)
Monday: Imax 2
Tuesday: Disc 35 (Plyo Legs)
Wednesday: Disc 36 (Shoulders, Triceps, and Biceps)
Thursday: CCC
Friday: OFF
As you can see, I sprinkled a few non-LIS/SC workouts here and there. I also added in a few longer cardio days just to keep my body guessing. I've uploaded the rotation in the Workout Manager too if you are interested.