What to do after STS?

bubbles76 · 08-08-15, 08:44 AM

I will be entering the last week of STS next week. Since September will be my super busy month (probably entering 12 hour days at work then) I will need a short (less than 45 minutes, warm up to cool down), fun workouts that won't sacrifice my strength gains and will help increase my cardio. I was thinking of the following sets:

TapOut XT
JNL Fusion
Chris Freytag 10 lb Slimdown / ACE HIIT Hybrid
Weider X Factor ST: I didn't make it all the way through this rotation
Jillian Michaels Body Shred
CLX
a fun Mindy Mylrea mish mash

Or something completely different? I was really looking forward to doing something with Gin Miller, Gilad, AND Mindy Mylrea, but alas, Gin's and Gilad's workouts are just too long. At least the ones I have. Thanks!

Jags · 08-08-15, 08:51 AM

Quote:

Originally Posted by bubbles76

I will be entering the last week of STS next week. Since September will be my super busy month (probably entering 12 hour days at work then) I will need a short (less than 45 minutes, warm up to cool down), fun workouts that won't sacrifice my strength gains and will help increase my cardio. I was thinking of the following sets:

TapOut XT
JNL Fusion
Chris Freytag 10 lb Slimdown / ACE HIIT Hybrid
Weider X Factor ST: I didn't make it all the way through this rotation
Jillian Michaels Body Shred
CLX
a fun Mindy Mylrea mish mash

Or something completely different? I was really looking forward to doing something with Gin Miller, Gilad, AND Mindy Mylrea, but alas, Gin's and Gilad's workouts are just too long. At least the ones I have. Thanks!

I'm finishing up STS next week, too.

To preserve your strength gains and also get in/get out within your time frame, I think a 3 week cycle of Chris Freytag, JNL, and CLX would do the trick. Unless, that is, you own Body Shred already then you could cycle through the 4 systems 3x for twelve weeks.

Sharaz · 08-08-15, 09:07 AM

JNL Fusion - There are two cycles. Each cycle changes every week and you repeat this pattern for 8 weeks. It is lifting with cardio blasts, so cardiovascular endurance is worked too. To maintain strength and muscle earned you can keep the reps in 8-10. Own warm-up and cool down must be added.

This rotation reduced my body fat pretty nice before summer without loosing muscle.

ETA - I don't have any of the other sets.

buffmama · 08-08-15, 09:16 AM

My favorite of those is CLX. Doing it now, in the push phase, loving everything about it - including sub-ing for the straight cardio, although those are good too. Short workouts, cardio and strength, you shouldn't lose any strength, just go heavy.

JNL didn't change anything about me although I did think it was fun. Weider - you will lose definition since it's whole body, bodyweight workouts. Chris, I like, but think you might lose definition also but has everything and is short. CLX just seems like more fun to me.

bubbles76 · 08-08-15, 09:46 AM

WOW everyone's opinion is different

. I do like the idea of mixing up different systems. That actually didn't occur to me. I don't like the idea of adding my own warm up, as I work out in the morning and don't want to think. I had forgotten that JNL requires your own WU/CD.

Buffmama, it's funny you say that about Weider. I got great strength gains and definition from it. However, I was probably in a different place in my fitness when I tried it back then.

Forgot to mention, I think of myself as an intermediate exerciser, if that makes a difference on opinions.

Jags · 08-08-15, 10:03 AM

With JNL, Bubbles, you could air rope and boxer skip while the dvd is loading up and you're gathering together water/supplies/weights etc. Then do the first round lighter and subsequent rounds go heavier/harder.

PhyllisG · 08-08-15, 10:12 AM

After STS I did CLX. This was not a good choice for me. I will say it Bulk. Not fitting into anything.....jeans, sweater, Tees. All tight in the arms and quads. That is what sent me to TA and barre. But that is me. It could be quite different for you.