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STS Strength and Cardio Rotation

STS Strength & Cardi0 - 3 month Rotation
STS Strength & Cardio – 3 month 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.

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