STS Body Rockers- New Years 2012!!

ricklyk1 said:
Wendy: Oops posted at the same time! :) I'm starting my second round of STS in February...you should too. PLEASE PLEASE PLEASE!!! :D
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This sounds like fate taking over Katie!;) If you and Kiki "work on me" all month long I think you may get me to give in and do STS with you come February (once BR is done ofcourse!). :D I am planning on a 3 month rotation this time. Is that what you are going to do??
 
Katie:: Wanna do THIS with me?? :D

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 BarreLower 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 BarreLower 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
 
Wendy: Well....yes and no (is that a typical lawyer answer or what :D). 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 :rolleyes: :eek: 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.
 
LOL Katie, no problem! Do what works! I will do Cathe's rotation as written at the same time! We will still be in it together even if our schedules don't match exactly, right? ;) I am not uploading anything into the WO manager though cause that's usually the kiss of death for me! :rolleyes: I prefer to just enter the w/o's manually as I do them and I'm not quite sure exactly when my BR challenge will end so I gotta wait n see! Can't wait! :D You gotta keep me revved up for it though so that I don't change my mind! :p
 
Wendy: I'm sure you know I have NO problem nagging you about STS :p. Just imagine all of that beautiful new muscle that you'll build, which will allow you to see even better results when you do your BR wo's. Let STS build you, and BR do the shredding ;) It's a win-win. Start in Feb w/Katie, and we'll all be doing it together (we'll just be all over the place, lol, but it'll work). Since I'm at the top of my pyramid and leaning very heavily toward repeating a few of the M3 workouts, I'll be doing it w/ya'll most of the time. I'm currently scheduled to finish the pyramid by April (not counting any repeats). So come on, woman! Let's do this!

Katie: I'll be doing the new rotation, similar to you. I'm not gonna mess around w/the order of my STS wo's seeing as I'm in the middle of a rotation, but I'll be using the general body part in the rotation in correlation to where I am. It actually gives me even more motivation to repeat the other weeks, so that my rest weeks line up w/the rotation. But I also reserve the right to release any prisoners for good behavior during that time ;) I would def consider the STS TB (one month) rotation as more of a cutting (and possibly maintenance) rotation. I may consider it after I finish, but who knows? If I'm clear for higher impact, I may be burned out on the low stuff by then, lol. Geez it's been 6 months already :confused:...Anyway, how bout we set spring as our designated "spring chicken" time? I'm ready to be back in the game :eek:

Bridget: The TRX stuff sounds like fun! I love switching things up. I hope you keep getting the DOMS you desire w/it ;). As for the "Kiki muscles", Katie is far too flattering :p (though we'd LOVE to see ya over on MFP ;) ...fun stuff over there :D ). I should be shooting for the "Bridget spin endurance", lol. I have NONE! :eek:
 
Sounds good Kiki!!! I'm in and the 3 month rotation will be done in time to go back to BR for the summer! It couldn't be more perfect! ;):D Just keep up the motivation and you shouldn't lose me! :p Honestly I think my biggest problem will be not so much the actual BR withdrawal itself but the adjustment from 30 min w/o's back to 60 mins during the week! It scares me! :eek:
 
Yes! I know! I go back to shorter wo's when I'm finished w/STS, too, and it's always crazy wrapping my mind around exactly WHY I want to workout for an hour a day again, :eek: lol..This time I've been keeping my cardio around 30 min, so it's helping keep my sanity :p on the off days. :D But as you well know, that's the best part about STS. You put in the time, and then make it work for you the rest of the year ;)
 
Hi Ladies!!

I am doing both of Cathe's new rotations. I'm starting the 1 month rotation on 1/16 & I will begin the 3 month on 2/13. I figure since I finish my 3 month sts this week, I'll be ready to do it again by then. What date are you guys starting on?

See Wendy, I'll still be working out with you, & I still plan to try some BR from time to time, if only to use my pink sandbag. It is so cute!!!:p

Bridget, CM Extreme is 79 minutes long!! I am so glad Cathe includes CM so often in the new rotations!!:D
 
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time to talk story =) thats what we say here on the islands =)

Kiki-It is way easier with hubby doing his eating program too,because we both like to eat out and we are kinda empty nesters so we don't cook at home as much anymore..:eek: I'm going to just continue and do my own rotation which kinda of follows Body-4-Life's workout plan were its 1day upperbody,2nd day cardio,3rd day lowerbody,4th day cardio,5th day upperbody,6th day cardio and then following week switches around for 12 weeks. i also want to hit all of Cathes dvds.:cool:
Thats great you're loving M3:D

BridgetTRX sounds tough.
The Body-4-life eating plans is really simple 3 small meals( size of your fist) carbs,protein and veggies. And 3 snacks bars,shakes anything small. but the best part is on the 7th day you have a free day for a good 24hrs:eek::D! which really helps. Its just time to chill that day and enjoy anything you want.Bill Phillips said it helps people stay consistent rather than being on a strick eating plan all 7 days and getting fustrated. The very 1st time we did this a few years back,our 1st free day we cooked a pot of white rice(its huge here in HI,its served with everything:eek:) we ate it with nori (the stuff that wraps around shushi)at 12:am sunday morning and thru out the day!!! That was the best white rice I had...lol

WendyI noticed theres another gal doing BR workouts too. She's also ripped. WTG girl!!

KatieEnjoy you're rest day :D maybe your cat wanted your attention :D
 
Good Afternoon....Late check in for me today! :p

Today I did Day 3 of the BR challenge. It consisted of a 12 min weighted strength and cardio interval work out plus a timed weight work out of 4 exercises @ 15 reps each (took about 10 mins) and when I was done with that I did KCM Split Sessions Pull (back/bi) Premix (12 mins). Awesome work out! I was spent when I was done! :eek:

Terina:: Nice work out! Yes, the new host Lisa-Marie is very lean so you can see all of her muscles! She's leaner then Z. I think! I liked Z's figure better but I wouldn't complain either way! ;):p

Wiggie:: Oh goody another taker for the sts/lis rotation! I have someone in my other check in considering doing it as well! :D Not sure when we will start and perhaps not all exactly at the same time. I have to wait and see when my BR challenge actually ends and then pick a date from there. Speaking of sandbags, I can't wait for my filler bags to get here so I can really start putting my sb to good use while I still have the opportunity!;):)

Kiki:: So how is our STS Queen doing today? ;)

Hello to everyone else! :)
 
Good Afternoon! Late check-in for me too. :D

Today I did 4DS: Kickbox...kinda. :p I HEAVILY modified the cardio section, removing all impact because the impact is what causes my back to start hurting. I still got a good workout...maybe...i'm sure it was fine, I just like the workout so much that I hated modifying. :rolleyes: I also did the leg section but I lowered my weights a few times just to be ultra-safe. So far my back seems okay today. I'm using my heating pad religiously (1) because it is helping and (2) it just feels oh so good! :p I'm still going to take my scheduled rest day tomorrow. I thought about working out to make up for yesterday but decided it better to be safe than sorry; don't want to push it to quick.

Wendy: YAY i'm glad you're going to be doing a round of STS with me!!! WOOHOO, HIGH FIVES, YEEHAW! If you back out now i'm just going to be devastated!! ;) I think i'm going to start January 29th. I was going to wait until the first or second week of February but I thinkat the end i'm going to pyramid down half way (i.e. after I finish Meso 3 i'm going to back up and repeat Meso 2). I want to make sure my STS rotation doesn't push to far into the summer so I have time cut and trim down before I have to wear the dreaded bathing suit. :confused: :rolleyes:

Terina: Great job with 4DS:LIS! That is one of my favs! :) The Body-4-Life eating plan sounds very interesting. Enjoy! :)

Wiggie: I love it that you're going to be starting another STS rotation too! That's awesome! I'm eagar to hear what you think about the 1 month rotation. I'm saving that one for the summer! :)

Kiki: Prisoner release!! Watch out!! :p What prisoners have you got behind bars? I think you mentioned High Step Challenge... you should definitely prison break that one soon. It's a goodie! Ohhhh "spring chicken" time. I'm in!! :D :p
 
hi girls quick check in! I am sorry i dont have much time these days. I am doing a intense online course and work and kids..not much time left =( I got into spin today! umm was checking myself out in the mirrior..hot dam I see muscle in my arms!!!!!! Not sure i want sts to stop..:( Hopefully i will like tony and he will just build on my muscles. I will try to get back later for personals!
 
Katie:: I'm gonna try to stay committed for ya, girly! My problem is not lack of interest in the work outs coz STS is an excellent program and I just luuurve the new LIS work outs (well except for a combo or two in LIC!:rolleyes::p)!!!! My problem is committing to hour long work outs 6 days per week for 3 months!!! :eek: I will do my best though. I guess I can "cheat" and do premixes here and there if I need to, huh? Please don't tell me I can't or I will back out right now!!! I swear I will!:p:D;) LOL So I was checkin' out my calendar and if BR's 30 day challenge is TRULY 30 days long then it should end on February 1st and then I will likely start the STS/LIS rotation that following Saturday which is the 4th!

Erin:: No worries! We all get busy! Yep, once ya got muscles you NEVER want them to go away! It's what helps to keep ya motivated! ;):) Good job gettin' fabulous results! :D
 
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Good morning Ladies!!:D

Wednesday workout was Plyo Legs disc 35 & Thursday's was disc 36!! Finished STS!!:p I can truly say I enjoy it more each time I do it. I think I'll follow Cathe's suggestions in the new rotations on rest week activities, except I will continue cardio.

And to all you Ladies, I really appreciate the encouragement & motivation you provide, I really feel it keeps me on track!! Thanks!!:)

Have a great day Everyone!!:)
 
Wendy, I got STS during the preorder & did it when I received it, then did it again a couple of months later. I've started it a few times since then but would always stop. When I was going to WW I noticed when I would start it I wouldn't lose that week, so i would stop. So now I just wait until after my rest week to weigh. So to finally answer your question, 3.

And great workouts!!:)
 
LOL. It's okay Wiggie. You like to "talk"...Lucky for you, I like to "listen". ;) LOL 3x is more then me!!!! I did the 5.5 month rotation one time and that's it!!! Hopefully this STS/LIS one will count as #2 for me...kind of. It doesn't have 3 STS work outs in it every week though so it's kind of cheating I suppose but it's good enough for me! :p Have all of your rotations been 3 month ones?
 
Yes. I have a have a hard enough time sticking to 3 month rotation, I don't think I would be able to handle 6 months!!:p
 
Good morning!

No workout for me again today. I decided to take my scheduled rest day to allow my back to heal. This injury nonesense is annoying. DH "yelled" at me last night, claiming I was going to push to hard to fast and injury myself more. Man it is annoying when he is right (he knows me well). :p :D So I rested again today and re-vamped my workout schedule for next week, making all cardio low impact and not working my back muscles at all.

Wiggie: CONGRATS on finishing STS!!! That's fantastic. :) 3 times is very impressive! You're an STS rockstar! ;) :p

Wendy: I think the STS/LIS rotation definitely counts! You're doing a "modified" STS rotation, but it still still an STS rotation. And to be honest, it may be even harder than a normal STS rotation because you are going to be shocking your body like crazy. :eek: :eek: :eek:

Erin: YAY for muscles!! That's so exciting! I'm still looking for mine..i'll let you know when they decide to come out and play. :p We understand you are busy; no worries! :)
 
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