xtrain/sts/lis rotation

B

bethj

Cathlete
I'm thinking about doing a week from xtrain, then a week from sts and then a week from the lis rotation for maximum muscle confusion and variety. So like week 1 of each rotation, then week 2 of each, etc. What do you'all think about that? I might mix up the sts weeks so I'm doing meso 1,2, and 3 randomly instead of in order also. I'll try to put it together and post it in the rotations forum. Any ideas for me before I put it all together?
Beth
 
This sounds like an interesting rotation. I don't have any particular recommendations on how to structure it, but I think it's a great idea. Let us know what u come up with!!!
 
I like this idea also. I bought sts before lis and xtrain but havnt gotten around to doing it yet. I was thinking of doing a 30 day xtrain rotation and then the sts regular rotation with the lis and xtrain cardio workouts. Your plan sounds more interesting. I am eager to see what you come up with.
 
I would like to do some sort of rotation as well. I was thinking maybe one whole meso cycle at a time but I like your idea better:) Can't wait to see what you come up with!
 
I've made up Weekly Modules and am going to mix and match them starting this week.
For example:
I have 2 different XTRAIN modules (one has Burn Sets) along with an LIS week, a Gym Styles week, a Pyramids week, and an STS M2 week. Then, I created "blended modules" with Gym Styles/STS and Pyramids/LIS.
Each module has each muscle group getting weight training 2X per week. If the series only has Upper Body/Lower Body, like LIS Trisets and Pyramids, I add a Total Body Day like STS Total Body or High Reps. The module's 2nd leg workout will be either the total body workout or Butts&Guts, Lower Body Blast, Legs&Glutes, or XTRAIN Cardio Leg Blast. I also add on biceps, triceps, and abs from different workouts (Burn Sets, High Reps, Total Body Trisets, and Ab Circuits) so that I workout those groups out more than once per week. I try to include a metabolic workout and a HiiT/tabata workout in each module too.

The real caveat to all this is that I can't have high impact and VERY limited step due to plantar fasciitis :(. If I can figure out how to import my excel sheet I will post it for you ladies. It really is a work of art!:p
 
labnick said:
Nanbo..I would love this!!!! Thanks for your willingness to share!!!
Click to expand...

Okay, here goes: keep in mind that I have to keep things low impact and I can obviously only include DVDs I own :rolleyes:! Basically, I tried to work out each peripheral (arms & legs) group 2X per week....enjoy!

XTRAIN MODULE #1
XTRAIN Chest, Back, & Shoulders
XTRAIN All Out Low Impact HiiT + Core 1 + XTRAIN Burn Sets Triceps
XTRAIN Legs + Rear Delts
XTRAIN Bis & Tris + Core 1
XTRAIN Supercuts
XTRAIN Cardio Leg Blast (strength only) + Core 2 + XTRAIN Burn Sets Biceps
Rest

LIS MODULE
LIS Total Body Trisets Upper Body
LIS Afterburn
LIS Total Body Trisets Lower Body
LIS Slide & Glide
High Reps
LIS Cardio Supersets
Rest

GYM STYLES MODULE
Gym Styles Legs + STS Ab Circuits (Wts&Plts)
Gym Styles Chest & Triceps + High Reps Bis & Shoulders
XTRAIN All Out Low Impact HiiT + Core 1
Butt & Guts
Gym Styles Back, Shoulders, & Biceps + High Reps Triceps & Abs
LIS Afterburn
Rest

PYRAMIDS MODULE
Pyramid Upper Body
XTRAIN Supercuts + Core 2
Pyramid Lower Body
XTRAIN All Out Low Impact HiiT + Core 1
STS Total Body
LIS Cardio Supersets
Rest

STS MODULE
STS M2 Disc 16 or 19 (Chest, Shoulders, Triceps) + Total Body Trisets Biceps & Abs
Crossfire Lo Tabata+ Intensity Lo HiiT + To The Max Lo Tabata
STS M2 Disc 17 or 20 (Legs Tri-Sets) + STS Ab Circuits (Med Ball)
XTRAIN All Out Low Impact HiiT + Core 1
STS M2 Disc 18 or 21 (Back and Biceps) + Total Body Trisets Triceps & Shoulders
Lower Body Blast
Rest

XTRAIN MODULE #2
XTRAIN Burn Sets Chest, Back, & Shoulders
XTRAIN All Out Low Impact HiiT + Core 1 + XTRAIN Burn Sets Triceps
XTRAIN Legs + Rear Delts
XTRAIN Burn Sets Bis & Tris + Core 1
XTRAIN Supercuts
XTRAIN Cardio Leg Blast (strength only) + Core 2 + XTRAIN Burn Sets Biceps
Rest

PYRAMID/LIS MIX MODULE #1
LIS Total Body Trisets Upper Body
XTRAIN All Out Low Impact HiiT + Core 1
Pyramid Lower Body
LIS Cardio Supersets
STS Total Body
XTRAIN Supercuts
Rest

GYM STYLES/STS MIX MODULE #1
Gym Styles Legs + STS Ab Circuits (Wts&Plts)
STS M2 Disc 16 or 19 (Chest, Shoulders, Triceps) + Total Body Trisets Biceps & Abs
XTRAIN All Out Low Impact HiiT + Core 1
Lower Body Blast
Gym Styles Back, Shoulders, & Biceps + High Reps Triceps & Abs
XTRAIN Supercuts
Rest

GYM STYLES/STS MIX MODULE #2
STS M2 Disc 17 or 20 (Legs Tri-Sets) + STS Ab Circuits (Med Ball)
Gym Styles Chest & Triceps + High Reps Biceps & Shoulders
Crossfire Lo Tabata+ Intensity Lo HiiT + To The Max Lo Tabata
Butt & Guts
STS M2 Disc 18 or 21 (Back and Biceps) + Total Body Trisets Triceps & Shoulders
LIS Afterburn
Rest

PYRAMID/LIS MIX MODULE #2
Pyramid Upper Body
Crossfire Lo Tabata+ Intensity Lo HiiT + To The Max Lo Tabata
LIS Total Body Trisets Lower Body
LIS Slide & Glide
High Reps
LIS Afterburn
Rest

On rest days I do Yoga Relax or STS Ab Circuits Yoga Abs....
 
OK-I have my rotation made:

Kinder, Gentler STS-XTrain-Low Impact Series 7 week rotation
This is a 5 day a week workout schedule, with 2 rest or yoga days per week. One body part per week to avoid injury/overtraining. Kinder, gentler!!

Week 1: Meso 1 of STS
Meso 1-Disc 1-Chest, shoulders, biceps-50 min
Step moves + ab circuits pilates =44 + 19=63 min
Rest/yoga
Meso 1-Disc 2-Back and triceps-56 min
MMA Kickbox (includes core)=52 min
Meso 1-Disc 3-Legs-53 min
Rest/yoga

Week 2: XTrain
Supercuts(no situp/pushup) + core #2 (premix 4)-54 min
Chest, back and shoulders-51 min
Rest/yoga
All out + core #1 (premix 1)-49 min
Burn sets Bis and tris-37 min
Legs -52 min
Rest/yoga

Week 3: Low Impact Series
Trisets UB(includes core)-55 min
Low impact challenge-51 min
Yoga Max-48 min
Afterburn (includes core)-54 min
Yoga relax-52 min
Trisets LB-38 min
Rest/yoga

Week 4: STS Meso 2
Meso 2-Disc 22-Chest, shoulders, triceps-43 min
HIIT 30/30 + ab circuits weights and plates=28 + 19=47 min
Rest/yoga
Meso 2-Disc 24-Back and biceps-43 min
MMA Fusion (Includes core) -49 min
Meso 2-Disc 23-Legs-50 min
Rest/yoga

Week 5: XTrain
Hard strikes Timesaver (no conditioning) + Core #1 (premix 17)-45 min
Burn sets chest, back and shoulder-50 min
Tabatasize(1-4) + core #2 (premix 4)-50 min
Rest/yoga
Bis and tris-45 min
Cardio leg blast-56 min
Rest/yoga

Week 6: Low Impact Series
Slide n glide (includes core)-52 min
Yoga max-48 min
Athletic training (includes core)-56 min
Yoga relax-52 min
Cardio supersets-41 min
Turbo barre Express #2 (includes core)-57 min
Rest/yoga

Week 7: STS Meso 3
Meso 3-Disc 31-Chest and back-64 min
Cardio-athletic step + med ball abs =47 + 10=57 min
Meso 3-Disc 33-Shoulder, bis, tris -61 min
Rest/yoga
MMA Boxing (includes core)=49 min
Meso 3- Disc 35 Plyo Legs = 49 min
Rest/yoga
 
Nice job, bethj! I am going to try this since I am looking for this type of workout... Thanks for taking the time to put this together and sharing....
 
awesome rotations!

Beth
I posted in the Rotation Thread that I love your rotation and I'm going to give it a try :).

Nancy
You ROCK woman :cool:. You have a great ability to put rotations together. Keep em' coming!
 
[/QUOTE]Nancy
You ROCK woman :cool:. You have a great ability to put rotations together. Keep em' coming![/QUOTE]

Thanks Natasha! I'm so glad you appreciate my efforts ;). I just hope I can get myself ready for Cathe's next series!!!:D
 
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