STS Strength and STS Shock Cardio Rotation…(three month rotation)

gonnabea5

Cathlete
Hey, Ladies, I don't have STS Strength either. But, I'm substituting those types of weighted work with the weight workouts that I do have.

Like Meso 1 is endurance type work, Meso 2 is definition and muscle building and Meso 3 is Strength - I think I got that right. Read the info the STS workout page and on the workouts you already have and substitute.

HTH. Good luck.
 

bayerngirl

Cathlete
Cathe, thanks so much for this rotation. I started this rotation today, I can't wait to use the Shock Cardio wo with STS:D
 

laohaoen

New Member
123

Organizers scrambled to accommodate the director of American Vogue, squeezing over a hundred shows and presentations into just four days.
 

jentrudel

Cathlete
Happy New Year Everyone! The following three month rotation is designed to get you into the best shape of your life. This rotation is safe, effective and based on scientific studies to bring you maximal results. If you prefer, you may opt to do a double cardio session on any given day, however, this is not necessary. This is something I suggest for days when you are feeling extra energetic or perhaps had a “cheat day” the day before, wink. I have also purposely included two shorter workouts (Heavy Bag Bonus Workout and Circuit Blast Cardio Only Premix) as “add on” workouts to increase the intensity certain days. Finally, I’d like to remind you that a sensible, nutritious, low fat and moderate carbohydrate diet is strongly advised to enhance and guarantee results. Happy New YOU!!!!

STS MESOCYCLE ONE
Week One:
Mon: STS Disc #1 (Chest, Shoulders, Biceps)
Tues: Shock Cardio….Hiit 40/20
Wed: STS Disc #2 (Back and Triceps)
Thurs: Shock Cardio….MMA Boxing (No Heavy Bag Bonus)
Fri: STS Disc #3 (Legs)
Sat: Shock Cardio…Step Moves plus Ab Circuits Yoga based Abs
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.

Week Two:
Mon: STS Disc #4 (Chest, Shoulders, Biceps)
Tues: Shock Cardio….Hiit 30/30 plus Ab Circuits Pilates based Abs
Wed: STS Disc #5 (Back and Triceps)
Thurs: Shock Cardio….Cardio Core Circuit
Fri: STS Disc #6 (Legs)
Sat: Shock Cardio… MMA Kickbox
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.

Week Three:
Mon: STS Disc #7 (Chest, Shoulders, Biceps)
Tues: Shock Cardio….Hiit Double Wave Pyramid
Wed: STS Disc #8 (Back and Triceps)
Thurs: Shock Cardio….MMA Boxing
Fri: STS Disc #9 (Legs)
Sat: Shock Cardio… MMA Fusion
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.


Week Four:
Mon: STS Disc #10 (Chest, Shoulders, Biceps)
Tues: Shock Cardio….Hiit 40/20 Plus Ab Circuits Stability Ball Abs
Wed: STS Disc #11 (Back and Triceps)
Thurs: Shock Cardio….Athletic Step Plus Ab Circuits Weights and Plates
Fri: STS Disc #12 (Legs)
Sat: Shock Cardio… Circuit Blast (Cardio Only Premix) Plus Heavy Bag Bonus Workout (Total time 42 min)
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.

STS MESOCYCLE TWO
Week One:
Mon: Shock Cardio….Hiit 30/30 Plus Med Ball Abs
Tues: STS Disc #13 (Chest, Shoulders, Triceps)
Wed: Shock Cardio…Cardio Core Circuit (cardio only premix) Plus Ab Circuits No Equipment Abs
Thurs: STS Disc #14 (Legs Tri-Sets)
Fri: Shock Cardio…..Step Moves
Sat: STS Disc #15 (Back and Biceps)
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.


Week Two:
Mon: Shock Cardio…Hiit Double Wave Pyramid
Tues: STS Disc #16 (Chest, Shoulders, Triceps)
Wed: Shock Cardio….Athletic Step Plus Ab Circuits Yoga Based Abs
Thurs: STS Disc #17 (Legs Tri-Sets)
Fri: Shock Cardio…MMA Boxing (Plus Heavy Bag Bonus)
Sat: STS Disc #18 (Back and Biceps)
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.


Week Three:
Mon: Shock Cardio….Hiit 40/20
Tues: STS Disc #19 (Chest, Shoulders, Triceps)
Wed: Shock Cardio….MMA Fusion Plus Circuit Blast Cardio Only Premix
Thurs: STS Disc #20 (Legs Tri-Sets)
Fri: Shock Cardio….MMA Kickbox PLUS Heavy Bag Bonus
Sat: STS Disc #21 (Back and Biceps)
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.


Week Four:
Mon: Shock Cardio….Hiit 30/30 plus Ab Circuits Weights and Plates
Tues: STS Disc #22 (Chest, Shoulders, Triceps)
Wed: Shock Cardio…MMA Boxing (No Heavy Bag Bonus)
Thurs: STS Disc #23 (Legs Tri-Sets)
Fri: Shock Cardio…Cardio Core Circuit
Sat: STS Disc #24 (Back and Biceps)
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.

STS MESOCYCLE THREE
Week One
Mon: STS Disc #25 (Chest, Back)
Tues: Shock Cardio….HiiT Double Wave Pyramid
Wed: STS Disc #26 (Plyo Legs or Squat Rack Routine)
Thurs: Shock Cardio….MMA Fusion
Fri: STS Disc #27 (Shoulders, Biceps, Triceps)
Sat: Shock Cardio ..Athletic Step plus Ab Circuits No Equipment Needed
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.

Week Two
Mon: STS Disc #28 (Chest, Back)
Tues: Shock Cardio….Hiit 30/30 Plus Heavy Bag Bonus Workout
Wed: STS Disc #29 (Plyo Legs or Squat Rack Routine)
Thurs: Shock Cardio….MMA Kickbox
Fri: STS Disc #30 (Shoulders, Biceps, Triceps)
Sat: Shock Cardio …Cardio Core Circuit
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.

Week Three
Mon: STS Disc #31 (Chest, Back)
Tues: Shock Cardio….Hiit 40/20…Plus Ab Circuits Pilates Based Abs
Wed: STS Disc #32 (Plyo Legs or Squat Rack Routine)
Thurs: Shock Cardio….MMA Fusion Plus Heavy Bag Bonus Workout
Fri: STS Disc #33 (Shoulders, Biceps, Triceps)
Sat: Shock Cardio ….Step Moves plus Circuit Blast Cardio Only Premix
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.

Week Four
Mon: STS Disc #34 (Chest, Back)
Tues: Shock Cardio….Athletic Step
Wed: STS Disc #35 (Plyo Legs or Squat Rack Routine)
Thurs: Shock Cardio….Cardio Core Circuit
Fri: STS Disc #36 (Shoulders, Biceps, Triceps)
Sat: Shock Cardio ….MMA Kickbox
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.
Hi cathe.. was wodering if we don't have sts (but all your other strength dvds) what wouls u recommend in exchange (if any to do) I have been looking like a Great rotation like this but don't have sts... Thanks so much hope you can reply... i know how busy you are trying to get the new series of workout home to us in our hands!! Thanks..
Jen Trudel ;)
 

CynamonKis

Cathlete
This looks like a good rotation...

Happy New Year Everyone! The following three month rotation is designed to get you into the best shape of your life. This rotation is safe, effective and based on scientific studies to bring you maximal results. If you prefer, you may opt to do a double cardio session on any given day, however, this is not necessary. This is something I suggest for days when you are feeling extra energetic or perhaps had a “cheat day” the day before, wink. I have also purposely included two shorter workouts (Heavy Bag Bonus Workout and Circuit Blast Cardio Only Premix) as “add on” workouts to increase the intensity certain days. Finally, I’d like to remind you that a sensible, nutritious, low fat and moderate carbohydrate diet is strongly advised to enhance and guarantee results. Happy New YOU!!!!

STS MESOCYCLE ONE
Week One:
Mon: STS Disc #1 (Chest, Shoulders, Biceps)
Tues: Shock Cardio….Hiit 40/20
Wed: STS Disc #2 (Back and Triceps)
Thurs: Shock Cardio….MMA Boxing (No Heavy Bag Bonus)
Fri: STS Disc #3 (Legs)
Sat: Shock Cardio…Step Moves plus Ab Circuits Yoga based Abs
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.

Week Two:
Mon: STS Disc #4 (Chest, Shoulders, Biceps)
Tues: Shock Cardio….Hiit 30/30 plus Ab Circuits Pilates based Abs
Wed: STS Disc #5 (Back and Triceps)
Thurs: Shock Cardio….Cardio Core Circuit
Fri: STS Disc #6 (Legs)
Sat: Shock Cardio… MMA Kickbox
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.

Week Three:
Mon: STS Disc #7 (Chest, Shoulders, Biceps)
Tues: Shock Cardio….Hiit Double Wave Pyramid
Wed: STS Disc #8 (Back and Triceps)
Thurs: Shock Cardio….MMA Boxing
Fri: STS Disc #9 (Legs)
Sat: Shock Cardio… MMA Fusion
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.


Week Four:
Mon: STS Disc #10 (Chest, Shoulders, Biceps)
Tues: Shock Cardio….Hiit 40/20 Plus Ab Circuits Stability Ball Abs
Wed: STS Disc #11 (Back and Triceps)
Thurs: Shock Cardio….Athletic Step Plus Ab Circuits Weights and Plates
Fri: STS Disc #12 (Legs)
Sat: Shock Cardio… Circuit Blast (Cardio Only Premix) Plus Heavy Bag Bonus Workout (Total time 42 min)
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.

STS MESOCYCLE TWO
Week One:
Mon: Shock Cardio….Hiit 30/30 Plus Med Ball Abs
Tues: STS Disc #13 (Chest, Shoulders, Triceps)
Wed: Shock Cardio…Cardio Core Circuit (cardio only premix) Plus Ab Circuits No Equipment Abs
Thurs: STS Disc #14 (Legs Tri-Sets)
Fri: Shock Cardio…..Step Moves
Sat: STS Disc #15 (Back and Biceps)
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.


Week Two:
Mon: Shock Cardio…Hiit Double Wave Pyramid
Tues: STS Disc #16 (Chest, Shoulders, Triceps)
Wed: Shock Cardio….Athletic Step Plus Ab Circuits Yoga Based Abs
Thurs: STS Disc #17 (Legs Tri-Sets)
Fri: Shock Cardio…MMA Boxing (Plus Heavy Bag Bonus)
Sat: STS Disc #18 (Back and Biceps)
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.


Week Three:
Mon: Shock Cardio….Hiit 40/20
Tues: STS Disc #19 (Chest, Shoulders, Triceps)
Wed: Shock Cardio….MMA Fusion Plus Circuit Blast Cardio Only Premix
Thurs: STS Disc #20 (Legs Tri-Sets)
Fri: Shock Cardio….MMA Kickbox PLUS Heavy Bag Bonus
Sat: STS Disc #21 (Back and Biceps)
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.


Week Four:
Mon: Shock Cardio….Hiit 30/30 plus Ab Circuits Weights and Plates
Tues: STS Disc #22 (Chest, Shoulders, Triceps)
Wed: Shock Cardio…MMA Boxing (No Heavy Bag Bonus)
Thurs: STS Disc #23 (Legs Tri-Sets)
Fri: Shock Cardio…Cardio Core Circuit
Sat: STS Disc #24 (Back and Biceps)
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.

STS MESOCYCLE THREE
Week One
Mon: STS Disc #25 (Chest, Back)
Tues: Shock Cardio….HiiT Double Wave Pyramid
Wed: STS Disc #26 (Plyo Legs or Squat Rack Routine)
Thurs: Shock Cardio….MMA Fusion
Fri: STS Disc #27 (Shoulders, Biceps, Triceps)
Sat: Shock Cardio ..Athletic Step plus Ab Circuits No Equipment Needed
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.

Week Two
Mon: STS Disc #28 (Chest, Back)
Tues: Shock Cardio….Hiit 30/30 Plus Heavy Bag Bonus Workout
Wed: STS Disc #29 (Plyo Legs or Squat Rack Routine)
Thurs: Shock Cardio….MMA Kickbox
Fri: STS Disc #30 (Shoulders, Biceps, Triceps)
Sat: Shock Cardio …Cardio Core Circuit
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.

Week Three
Mon: STS Disc #31 (Chest, Back)
Tues: Shock Cardio….Hiit 40/20…Plus Ab Circuits Pilates Based Abs
Wed: STS Disc #32 (Plyo Legs or Squat Rack Routine)
Thurs: Shock Cardio….MMA Fusion Plus Heavy Bag Bonus Workout
Fri: STS Disc #33 (Shoulders, Biceps, Triceps)
Sat: Shock Cardio ….Step Moves plus Circuit Blast Cardio Only Premix
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.

Week Four
Mon: STS Disc #34 (Chest, Back)
Tues: Shock Cardio….Athletic Step
Wed: STS Disc #35 (Plyo Legs or Squat Rack Routine)
Thurs: Shock Cardio….Cardio Core Circuit
Fri: STS Disc #36 (Shoulders, Biceps, Triceps)
Sat: Shock Cardio ….MMA Kickbox
Sun: Enjoy a scenic walk (or a complete day of rest) and also do my closing stretch from any of my Shock Cardio or STS workouts.
 

lwd69

Cathlete
This thread is quite old, but I am new to STS and very advanced in weight training. I'm interested in following the combined STS cardio/strength rotation (though I will be substituting alternative cardio for many days, as I need to do low impact mostly). Has anyone followed THIS rotation in its entirety? (I have read some success stories, but I haven't seen any that explicitly followed THIS rotation. And, would the rotation be good for someone who is already in very good shape?)
 

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