Justine, you can find the thread in the ask cathe forum. Basically it's sts as is, then sts meso 2, then 6 weeks of gym styles. For cardio it's two months of 5x 60 mins cardio, 2 months of 4x 45 mins cardio and then 2 months of 3x 30 mins cardio. I'm trying to include at least one metabolic workout a week although I generally dislike them lol. I hope to really improve my current cardio endurance since it's very bad right now. And my core is super weak so that's an issue too. I dislike doing workouts with modifications but am pushing myself past my comfort zones. Otherwise id do all my easier workouts only.