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Old 07-11-14, 02:19 PM  
DHKWriter
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Join Date: Nov 2001
Location: Western New York
Shorter STS rotation?

Has anybody created/done a shorter STS rotation? Sixty-minute workouts are just beyond my ken right now but I'm really feeling in need of a good strength rotation.

Thanks!
Donna H
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Old 07-11-14, 04:41 PM  
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Bumping, as I'm interested too
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Old 07-11-14, 04:59 PM  
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Following....I loved my STS but can't commit to 60 mins this summer.
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Old 07-11-14, 07:21 PM  
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Bumping this as well. I just started the 3 1/2 month STS rotation (just finished week 1) but am thinking I would like something shorter in time and duration. There has to be a VFer out there who has done this!

Diane
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Old 07-11-14, 07:36 PM  
Tugger31
 
Join Date: Feb 2002
I've been doing the Gym Style Timesavers premixes lifting as heavy as I can.
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Old 07-11-14, 07:52 PM  
horusosiris
 
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Quote:
Originally Posted by DHKWriter View Post
Has anybody created/done a shorter STS rotation? Sixty-minute workouts are just beyond my ken right now but I'm really feeling in need of a good strength rotation.

Thanks!
Donna H

I have done the full STS rotation three times. The last time I did the full STS rotation, I did not want to commit approximately one hour for each workout so I did every other exercise. The exercises are nicely chaptered, so choosing which exercises to do is fairly easy. Sometimes, since I had the full work sheet, I just selected which exercises I wanted to do to fit into the amount of time that I wanted to devote to the workout. This worked out nicely for me.

In Meso 1 the exercises are grouped so you could do every other grouping and Meso 2 works through each body part separately so you could do just one body part a day.
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Old 07-12-14, 05:19 AM  
Gibbee
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Great idea to every other exercise. Another thing you could do is look at the exercise worksheets. For example, in Meso 1 everything is done is groupings of 3 (mostly... like chest/back/shoulders, then chest/back/shoulders over and over). Just pick a grouping and drop it off of the workout. One of the ladies that was in the check-in I am in would just complete whatever grouping was going at the 45 minute mark and then cool down.
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Last edited by Gibbee; 07-12-14 at 05:19 AM. Reason: Correction
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Old 07-12-14, 06:16 AM  
fit44
 
Join Date: Sep 2006
I did meso 2 workouts last week after months of Body Beast. I was thinking of breaking the body parts up like Beast and do one body part a day.
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Old 07-12-14, 06:40 AM  
Helen
 
Join Date: Apr 2005
Location: Australia
Cutting out a few of the 'groups' sounded like a good idea to me. I just had a look at STS 01 M1 Wk 1 Chest, Shoulders, & Biceps.

My breakdown looks like this, so cutting out a group or two would be easy to do.

(4:19) Warmup, includes 1:21 Stretch
(45:53) Workout
_____ (6:24) Group 1
(1:11) 8x Push Ups - Standard
(0:53) 8x Pushup Wide
(1:25) 30x Push Ups - Standard
(1:13) 15x 60% 1RM Alternating Seated Overhead Shoulder Press (dumbbell)
(1:42) 21x 60% 1RM Bicep Curl
_____ (5:42) Group 2
(1:23) 15x 60% 1RM Incline Chest Flys (dumbbell)
(2:14) 15x 60% 1RM Seated Rear Delts (dumbbell)
15x Bonus Band Pulls
(2:05) 15x 60% 1RM Incline Curls Alternating & Rotate at Top (dumbbell)
_____ (4:20) Group 3
(1:12) 20x Decline Pushups
(1:26) 15x 60% 1RM Incline Front Raises on Stability Ball (dumbbell)
(1:42) 8x 60% 1RM Standing Quarter Step Bicep Curls Both Arms (dumbbell)
_____ (6:44) Group 4
(1:54) 20x Prone Pushups on Stability Ball
(1:49) 6x 60% 1RM Seated Lateral Raises Both Arms High Ends (dumbbell)
(3:01) 12x 60% 1RM Seated Concentration Curls 1.5's (dumbbell)
_____ (5:11) Group 5
(1:19) 18x Straddle Pushups
(2:15) 15x 60% 1RM Side Leaning Lateral Raise (dumbbell)
(1:37) 16x 60% 1RM Seated Curls Alternating + Both Arms (dumbbell)
_____ (5:34) Group 6
(1:47) 15x 60% 1RM Chest Flys (Flat Bench) (dumbbell)
(1:15) 15x 60% 1RM Seated Overhead Press (dumbbell)
(2:32) 15x 60% 1RM Preacher Curl on Stability Ball One Arm (dumbbell)
_____ (4:47) Group 7
(1:29) 16x Core Pushups - boot camp style
(1:36) 12x 60% 1RM Seated Front Press Double Arms 1.5's (dumbbell)
(1:42) 12x 60% 1RM Reverse Dumbbell Curl
_____ (7:11) Group 8
(1:45) 16x Staggered Pushups
(2:22) 15x 60% 1RM Incline Rear Raise on Stability Ball (dumbbell)
(3:04) 21x 60% 1RM Barbell Curl Wide Grip
Last chapter includes 1Όmin stretch
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Old 07-12-14, 06:48 AM  
Helen
 
Join Date: Apr 2005
Location: Australia
I also noticed, whilst putzing in my database, that I've made entries for things like JUST the Biceps - that somebody else mentioned - i've done it for the whole series- with breakdowns looking like the above post. My OCD is showing....

Here's some of the times - as if you made it a proper workout, so they include the warmup & stretch (if there is one)

STS 01 M1 Wk 1 Chest, Shoulders, & Biceps
Chest 19min, Shoulders 19min, Biceps 22min

STS 02 M1 Wk1 Back & Triceps
Back 30min, Triceps 28min

STS 04 M1 Wk2 Chest, Shoulders, & Biceps
Chest 20min, Shoulders 21min, Biceps 18min

you get the idea..
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2024: 👏 STRIVE rather than settle.👏 💪STRONG rather than soft.💪
• No exercise can compensate for a poor diet. 😖
• Walking is phenomenally good for me. 😊
• Resistance training is critical. 💯

Ή Walk first
² Weights next
³ Cardio for fun
⁴ Add stretch & balance.
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