Spotlight on STS Total Body

(Last Updated On: September 26, 2010)


STS Total Body features both compound and isolation exercises, but to keep the workout as short as possible we’ve put the greatest emphasis on the multi-joint compound exercises and have kept the isolation exercises to a minimum. But don’t be fooled, by that word minimum because everything about this workout is maximum….maximum intensity, maximum variety and maximum results!!!

STS Total Body works your upper and lower body muscles, including abs, in just one workout. To reduce workout time and to keep your workout boredom free STS total body has been designed so that you do two sets of three or two exercises back to back with very little rest. Your reps will usually vary between 12 and 16 reps for each exercise.

Our goal with STS Total Body is to capture the spirit of the Original STS workout program, but also to challenge your body in a slightly different way to maximize muscle confusion keeping you from hitting a plateau and from growing tired and bored with your workout program.

We only use tried and true exercises in STS Total Body that both science and experienced weightlifters all agree are the best of the best for each muscle group. You’ll be using weights that are about 60 to 80 percent of your one rep max during STS Total Body and just like our original STS program you can determine the correct weight for your strength level and ability and print your own workout card using our free Workout Manager online application.

STS Total Body features eight premixes, including a compound only exercise workout for those who prefer not to do isolation exercises:
STS Total Body premixes:

1.Timesaver – Compound Only Exercises
2.Lower Body Only
3.Upper Body Only
4.Timesaver – No Bonus Burn
5.Timesaver – No Bonus Burn + No Abs
6.Timesaver – No Abs
7.Timesaver – Compound Only + No Abs
8.Timesaver – Single Sets

STS Total Body is perfect to do before or after completing the three or six month STS program. It can also be used as standalone workout or it can be mixed with the original STS program to create a unique undulating workout that will challenge you in a completely different way.
Unlike the original STS program, STS total Body is performed to a music tempo for most of the exercises in the program, but depending on the exercise and how quickly you fatigue, it will not always be possible for you to follow the music beat. It is more important to do each rep with good form and at a speed that is appropriate for you.

The only equipment needed for STS Total Body is a Barbell, DB’s of various weights, resistance band, Turbo Tower, full sized step or bench. We look forward to showing you video clips from this exciting new Cathe workout just as soon as we finish the editing.

View Pictures from the New Workouts

4 thoughts on “Spotlight on STS Total Body

  1. Ditto… What’s a “Turbo Tower”?

    If it’s the pull up tower, will there be modifications for those of us who do not have one?

    Regardsless, I can’t wait for the new workouts to arrive at my door. Cathe the entire crew and staff rock!

    Fitness Friend,


  2. Yes, I would like to know if there are modifications for those of us that do not have a Turbo Tower… I’ve already pre-ordered all four workouts!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.