UNDULATING STS Strength / STS Cardio ROTATION

[Peer Tree]

Hi folks

I've made an undulating STS strength / cardio rotation using Cathe's suggested rotation and I replaced the liniar STS strength with the undulating plan (from Regina).

(I think I got is right but since I did this at 1am this morning, there may be a few mistakes).

UNDULATING STS Strength / STS Cardio ROTATION

Week one meso 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- meso two- week one
Mon: STS Disc #13 (Chest, Shoulders, Triceps)
Tues: Shock Cardio….Hiit 30/30 plus Ab Circuits Pilates based Abs
Wed: STS Disc #14 (Legs Tri-Sets)
Thurs: Shock Cardio….Cardio Core Circuit
Fri: STS Disc #15 (Back and Biceps)
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- meso 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 Boxing
Fri: STS Disc #27 (Shoulders, Biceps, Triceps)
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 - meso one -week two
Mon: STS Disc #4 (Chest, Shoulders, Biceps)
Tues: Shock Cardio….Hiit 40/20 Plus Ab Circuits Stability Ball Abs
Wed: STS Disc #5 (Back and Triceps)
Thurs: Shock Cardio….Athletic Step Plus Ab Circuits Weights and Plates
Fri: STS Disc #6 (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.

Week five meso two - week two
Mon: Shock Cardio….Hiit 30/30 Plus Med Ball Abs
Tues: STS Disc #16 (Chest, Shoulders, Triceps)
Wed: Shock Cardio…Cardio Core Circuit (cardio only premix) Plus Ab Circuits No Equipment Abs
Thurs: STS Disc #17 (Legs Tri-Sets)
Fri: Shock Cardio…..Step Moves
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 six meso three- week two
Mon: Shock Cardio…Hiit Double Wave Pyramid
Tues: STS Disc #28 (Chest, Back)
Wed: Shock Cardio….Athletic Step Plus Ab Circuits Yoga Based Abs
Thurs: STS Disc #29 (Plyo Legs or Squat Rack Routine)
Fri: Shock Cardio…MMA Boxing (Plus Heavy Bag Bonus)
Sat: STS Disc #30 (Shoulders, Biceps, Triceps)
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 seven- meso one, week three
Mon: Shock Cardio….Hiit 40/20
Tues: STS Disc #7 (Chest, Shoulders, Biceps)
Wed: Shock Cardio….MMA Fusion Plus Circuit Blast Cardio Only Premix
Thurs: STS Disc #8 (Back and Triceps)
Fri: Shock Cardio….MMA Kickbox PLUS Heavy Bag Bonus
Sat: STS Disc #9 (Legs)
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 eight- meso two -week three
Mon: Shock Cardio….Hiit 30/30 plus Ab Circuits Weights and Plates
Tues: STS Disc #19 (Chest, Shoulders, Triceps)
Wed: Shock Cardio…MMA Boxing (No Heavy Bag Bonus)
Thurs: STS Disc #20 (Legs Tri-Sets)
Fri: Shock Cardio…Cardio Core Circuit
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 nine meso three- week three
Mon: STS Disc #31 (Chest, Back)
Tues: Shock Cardio….HiiT Double Wave Pyramid
Wed: STS Disc #32 (Plyo Legs or Squat Rack Routine)
Thurs: Shock Cardio….MMA Fusion
Fri: STS Disc #33 (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 ten - meso one -week four
Mon: STS Disc #10 (Chest, Shoulders, Biceps)
Tues: Shock Cardio….Hiit 30/30 Plus Heavy Bag Bonus Workout
Wed: STS Disc #11 (Back and Triceps)
Thurs: Shock Cardio….MMA Kickbox
Fri: STS Disc #12 (Legs)
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 eleven meso two - week four
Mon: STS Disc #22 (Chest, Shoulders, Triceps)
Tues: Shock Cardio….Hiit 40/20…Plus Ab Circuits Pilates Based Abs
Wed: STS Disc #23 (Legs Tri-Sets)
Thurs: Shock Cardio….MMA Fusion Plus Heavy Bag Bonus Workout
Fri: STS Disc #24 (Back and Biceps)
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 twelve - meso three- 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.

For reference-
Regina's undulation post;
http://www.thecathenation.com/forum/showthread.php?t=257504&highlight=undulating

Cathe's rotation post;
http://www.thecathenation.com/forum/showthread.php?t=271387

I'm going to do this once I finish P90X (now in week 10). Hopefully the STS cardio dvds will be here by then (I'm in Europe...waiting...).

Any comments/improvements are welcome.

Best wishes for 2010
cheers
Rosemarie

 

[dixiedog6]

That is great, thank you so much for sharing!

 

[Mckmain]

Thanks so much for posting this RoseMarie! I am sure thinking about doing it after my marathon in 2 weeks. I will recover a few weeks and probably add a few days of running to this rotation.....

 

[glogal1]

THANK you!!

RoseMarie:
thanks so much for this...glad I found it! Gonna print it out now!

Gloria

 

[darine]

i am so happy i saw that post at the right time!

i finished the 1st week Mesc 1... and I was worried that i won't stick to the routine because I get bored of 1 month of the same thing (they feel the same)

I always wanted to do something like that but I thought I won't get the best results and I googled Undulating and now I understand. There is linear (STS) and undulating... and I know I will stick to undulating because it just feels more fun for me and I feel I will get stronger faster. I love the idea of after lifting heavy, getting back to endurance and work my way up again in a shorter period. Many sites seem to actually suggest undulating over linear but they both work. Thank you so much for that information. I learned a lot from this post and I feel so much more excited about STS. I think I will even add a week of only cardio before going back to Mesc1. It could be my recovery week... but I might need another real rest week.

I love this routine. thx