This workout is part of Cathe Friedrich‘s STS 2.0 program which contains 26 workouts. I am doing the 12 week STS 2.0 rotation and this is the very first workout you do when starting the program. I was pretty excited coming to this workout and it didn’t disappoint. It has a been a long time since I’ve done a Cathe workout–or a DVD workout for that matter. I did really enjoy this workout but for me, there were a few negatives. This is designed to be more of a metabolic workout so you get little rest between exercises during a giant set (in this workout giant set just means circuit). The first time I did this workout I wanted to change some of my weights by only 2.5 pound increments, which means I needed to use my plate weights. Though Cathe does give you enough time to swap dumbbells out, it did not feel like there was enough time to add or remove plate weights and get into position. So even though I felt like I could have used heavier weights for some of the exercises I didn’t. So that made me unhappy. The other issue I had was the rep pace. Though several times Cathe said she was going at a slow pace, she wasn’t, at least not the slow and controlled pace I am accustomed to doing when following a Caroline Girvan workout. So sometimes I only managed 8-9 reps to Cathe’s 10 reps. That is not because my dumbbells were too heavy. I was not failing or struggling or losing form at the end. But I was controlling my lifts. As already mentioned, there is no time to finish out the 10 reps after Cathe is done because you may need to change weights for the next exercise and you also have to get into position for the next exercise.
With that said, I did enjoy this workout. It is an excellent and intense total body strength workout. It is varied and moves quickly. I like the 2 minute recovery between giant sets. The giant sets are metabolic and will get your heart rate very elevated but that long rest lets you recover enough so that you can come to the next giant set strong. Each exercise works a different muscle group so you are not burning out any one muscle group in the course of the workout. Plus, you need that 2 minutes for equipment set up! So you aren’t really doing much resting.
The second time I did this workout, I was prepared and was able to lift heavier and complete all of the reps–except the bicep curls. I knew that right after the overhead press we go into reverse lunges so I had my plate weights sitting out. After the overhead press, I set my 20 pound dumbbells on the ground between my plate weights, popped on my plate weights and picked them back up in time to get into position for the lunges. I was a little more pressed for time afterward since I had to remove the plate weights and put the 20s away but I was still able to get into position for the deadlifts in time. With most of the exercises, I was in place and ready to go before Cathe, so I started my set early. This helped me complete all of the reps at a controlled pace, except as already mentioned–the bicep curls. Cathe does them quicker than me, so even though 20 pounds is appropriate for me, I was only able to complete 8-9 reps to her 10 (or 7 reps to her 8 in the last circuit).
Over the past year or so I have been doing a lot of hip thrusts in Caroline Girvan‘s workouts and I always use a heavy dumbbell. This workout is the first I have used a barbell and I love it! That will definitely be my new way of doing hip thrusts. It is so much easier to get into position and with the barbell pad already strapped onto the barbell I don’t have to struggle to keep my hip pad in place while getting a heavy dumbbell situated on my hips. If you place step risers on either side of you for your barbell to rest on, all you have to do is sit down, scoot your legs under the barbell and pull the barbell onto your hips. So quick and easy! For the hip thrust one of the background exercisers shows the dumbbell version. I did use a dumbbell for Giant Set 2 but that is because you are using something lighter. It isn’t much of a struggle to situate a 40 pound dumbbell but heavier than that it gets challenging.
Giant Sets Total Body is 51:14 minutes; 7 minute warm up and 2:10 minute stretch. Equipment: workout bench or step, dumbbells, a barbell, light resistance band w/ handles. Cathe and crew’s steps are set at 14 inches. You also need a pad of some sort to protect your hips during the hip thrusts (a barbell pad or if you are using a dumbbell a towel or mini mat). You will use the resistance band and light dumbbells (10 and 15 pounds) during the warm up.
Giant Set #1: (each exercise is done for 10 reps)
- Squats (Cathe is using 30# DBs; I used 37.5# DBs)
- Chest press (Cathe is using 30# DBs; I used barbell @ 75#)
- Overhead press (shoulder press, palms face each other) (Cathe is using 20# DBs; I used 20# DBs)
- Alternating rear lunges (Cathe is using 25# DBs; I used 25# DBs)
- Deadlifts (Cathe is using 35# DBs; I used hex deadlift bar @ 105#)
- Double arm bent over row (Cathe is using 25# DBs; I used 32.5# DBs)
- Alternating side lunges (Cathe is using 20# DBs; I used 20# DBs)
- Bicep curls (Cathe is using 20# DBs; I used 20# DBs)
- Lying tricep extensions (skullcrushers) (Cathe is using 15# DBs; I used 15# DBs)
- Hip thrust (lean back against step/bench, barbell on hips, knees are bent at 90 degrees and feet are on floor, slowly raise and lower hips/glutes) (Cathe is using her barbell at 65#; my barbell was at 105#)
2 minute recovery (during recovery, Cathe lowers her step to 12 inches; she also removes plates from her barbell)
Giant Set #2: (each exercise is done for 10 reps)
- Elevated lunges (10 reps on one leg then 10 reps on other leg) (Bulgarian lunges; stationary/static lunge, back leg is elevated on step behind you) (Cathe is using one 30# DB; I used one 30# DB)
- Alternating single arm chest press (Cathe is using 35# DBs; I used 32.5# DBs)
- Alternating single arm overhead press (Cathe is using 20# DBs; I used 20# DBs)
- Single leg rear lunges (10 reps on one leg then 10 reps on other leg) (Cathe is using 25# DBs; I used 25# DBs)
- Single leg deadlift (hold DB in opposite hand of front/working leg) (10 reps on one leg then 10 reps on other leg) (Cathe is using one 35# DB; I used one 40# DB)
- Kneeling single arm row (one knee is on step) (10 reps on one arm then 10 reps on other arm) (Cathe is using 30# DBs; I used 50# DBs)
- Single leg side lunge (step out into side lunge reaching DB down toward foot) (10 reps on one leg then 10 reps on other leg) (Cathe is using one 20# DB; I used one 30# DB)
- Single arm bicep curls (10 reps on one arm then 10 reps on other arm) (Cathe is using 20# DBs; I used 20# DBs)
- Single arm lying tricep extensions, alternate arms (Cathe is using 15# DBs; I used 15# DBs)
- Single leg hip thrusts (lean back against step/bench, barbell on hips, one knee is bent at 90 degrees with foot on floor, other leg is crossed over bent leg, slowly raise and lower hips/glutes) (Cathe is using her BB at 35#; I used one 45# DB)
2 minute recovery (during recovery, Cathe adds the plates back to her barbell)
Giant Set #3: (each exercise is done for 8 reps)
- Squats (Cathe is using 35# DBs; I used 37.5# DBs)
- Chest press (Cathe is using 30# DBs; I used barbell @ 75#)
- Overhead press (shoulder press, palms face each other) (Cathe is using 20# DBs; I used 20# DBs)
- Alternating rear lunges (Cathe is using 25# DBs; I used 25# DBs)
- Deadlifts (Cathe is using 35# DBs; I used hex deadlift bar @ 105#)
- Double arm bent over row (Cathe is using 25# DBs; I used 32.5# DBs)
- Alternating side lunges (Cathe is using 20# DBs; I used 20# DBs)
- Bicep curls (Cathe is using 20# DBs; I used 20# DBs)
- Lying tricep extensions (skullcrushers) (Cathe is using 15# DBs; I used 15# DBs)
- Hip thrust (lean back against step/bench, barbell on hips, knees are bent at 90 degrees and feet are on floor, slowly raise and lower hips/glutes) (Cathe is using her barbell at 65#; my barbell was at 105#)
Premixes:
Express #1: No 3rd Giant Set 40:09
Express #2: Bilateral only 31:55
Express #3: Giant Set #1 only 21:21
Express #4: Unilateral only 26:55
Mish Mosh #1: Giant Set 1, 3 & 2 50:44
Mish Mosh #2: Giant Set 2, 3 & 3 48:04
Mish Mosh #3: Giant Set 1, 2 & 2 58:57
Extreme #1: Bilateral + Double Unilateral 69:32
Extreme #2: Bilateral 4 rounds 53:05
Hey “2lazy”, please can you explain to me what premixes are? Thank you
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Cathe is the queen of premixes. Most of her workouts are well chaptered. She takes those chapters and will mix them up in different ways to make “new” workouts. She will shuffle the chapters up differently (mish mosh premixes), or remove some chapters to make the workout shorter (express premixes) or create more focused workouts (example: if it is a total body workout she will put all the upper body chapters together into one premix for an upper body only workout). And some of her DVDs she has bonus chapters that are not included in the main workout. She will create pre-mixes that add in those bonus chapters to give you a more advanced/challenging/thorough workout. She actually does that with all of the Phase 3 workouts in STS 2.0 (they include bonus chapters that are added into premixes). Some other trainers create premixes, too, but none at the level Cathe does it.
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Thank you! So, does one buy those premixes? I can’t seem to see them on her streaming site. I read your review on LITE and ICE . I want to dip my feet into Cathe’s world. I hope they will be accessible for me.
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I don’t know. If Cathe’s workouts are available on DVD I purchase the DVD and the premixes are included at no extra cost so I assume if you stream or download then you also get the premixes but since that is now how I do her workouts I really don’t know. I’ve only streamed her live workouts. But Cathe’s customer service is pretty responsive. I would email them with any questions you have about streaming. She also has a forum that is pretty active if you want to ask other Catheletes. https://cathe.com/forum/
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Hello ! Thank you for your lovely reply. I actually got the 7 day trial membership to Cathe’s website and had a good look. She does look like a wonderful and solid trainer. What put me off Jessica is that I can only get her yearly memebership (I do like to try different thing) but I shall definitely look at her youtube. I am not a total beginner and could easily do Heather’s strength but and her LI cardio ones.
Cathe’s website is fantastic but a total mindfield! So much information!
Your blog though is very helpful with that regard though.
I totally inderstand your feelings about nutrition and I must admit I am very keen to drop off the meat (I was never a big meat eater) but to do it right. I had a vegan phase but became very thin (I am thin anyway) and now in my 50s when I am embarking on my fitness journey, would like to do it right. You are correct, there is so much information and MISinformation around that I would like to find something really simple to start following straight way and foods that I easily available. (I live in the UK).
Getting the amount of protein on a vegan diet seems a bit of a challenge to me.
Please keep up the great work you are doing! I read some of your old posts too. You seem to be a remarkable woman!
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I am an avid follower of your blog. From your experience is Cathe’s workouts worth the price? I know you are always so kind, but will I get similar results with the Caroline, Heather and Sydney?
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Hello Teo! I’ve never done Sydney’s strength workouts so I cannot speak to that but many of Cathe’s workouts are comparable with Heather’s–metabolic strength workouts. The difference is Cathe’s strength workouts are never interval based, they are rep based and she talks throughout them but it is form pointers and workout based–not random non-sense talk like some trainers. When I was doing Cathe workouts regularly, I found Heather’s workouts easier than Cathe’s DVD workouts. Cathe does have some workouts comparable to Caroline’s strength driven ones but again–Cathe’s workouts are not interval based. Xtrain and both STS series are designed to increase strength rather than be simply metabolic (though all of the series contain some metabolic workouts). Personally, I was a Cathe devotee for many, many years. Caroline is what drew me away and I didn’t look back until STS 2.0 came out. And currently I am only in Phase one. However, having previewed the entire program I can definitely see the last 2 phases giving me the type of strength gains I have achieved with Caroline’s workouts–if not even better results. But I cannot say that for certain until I actually do them.
But I don’t know that types of results you are looking for. The results I am looking for are strength gains, which Caroline’s workouts consistently gave me and STS (the original) also gave me.
I hope this helps!
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Hello, thank you for your reply. I am a newbie in strength training and t9 be honest, I just want to feel well. I am looking for a progressive, well balanced, rounded way to start and then taking it from there.
I started very gently with RYC, Katy Bowman, etc. Tried Caroline G. Found it too much, couldn’t keep up. After reading your reviews also bouhgt some old Firm workouts. I am similar age to you. Early 50s.
Here is my big one. My goal is to be strong and one day be able to run without running out of breath ( have troubles with feet ).
I am also seeing you love rebounders. Is it because of lymphatic drainage that you use it or can you see other benefits ? Thank you!
I truly enjoy your blog.
I wish you added more about your knowledge about nutrition. It is another mind field for me. Just last week I got diagnosed with high cholesterol, despite the fact that I am only around 115 lb. Thank you !
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Hello Teo! Knowing your goals I can definitely point you in what I think is the right direction. Jessica Smith. Specifically, her Walk Strong programs. Start with the original Walk Strong then you can either jump straight to Walk Strong 3 or do her Walk Strong 2 workouts–but they don’t come together as a program like 1 & 3 do. They are all reviewed on my blog. You can go to the Jessica Smith page I linked to above and look at everything. All of her workouts are excellent–not just her Walk Strong workouts and they are all not only more intermediate level but she always shows easier modifications. And if you check out my Rotations page, I have 2 beginner rotations. One is all Jessica Smith workouts. Jessica Smith also does YouTube workouts if you are not looking to actually buy anything.
With that said, The Firm is also excellent and where I started on my fitness journey 20+ years ago. They also always have a modifier doing easier versions of the exercises–so it can take you from beginner to high intermediate.
I do love rebounding. I don’t do it for any lymphatic reasons though that is a bonus. When I got a bone density scan 5+ years ago I found out I had osteopenia. Osteoporosis runs in my family–all of the women seem to get it. I found out rebounding is good for building bone density so that is why I started rebounding. And I fell IN LOVE with it. I continue to do it because it is so much fun. Now when I do high impact on the floor it feels so jarring–that’s because rebounding is so much easier on your joints. And at my last bone density scan (a little over a year ago) I still had osteopenia but it had improved greatly. So hopefully at the next scan my bone density will be normal. If you want to know more about rebounders (as well as a list of every rebounding workout I’ve reviewed) check out my rebounding page. BTW–I also have problems with my feet–2 plates and 12 screws in each heel. I feel that rebounding has strengthened my feet and it is the only type of exercise I can do barefoot.
Nutrition is a minefield and many people are passionate about their beliefs, so I steer clear of talking about that on this blog. I will say that I am vegan and for all of the reasons people stop eating animal products (health, to protect the environment and animal cruelty). A lot of authors discuss the many health benefits of eating plant based so if you are interested then you can read books by anyone in the Esselstyn family (Rip, his father Caldwell, and his mother Jane), Forks Over Knives (documentary or book), The China Study by Colin Campbell, John Robbins or his son Ocean Robbins. Those are the authors I have actually read but there are lots more. I am a “new vegan”–I’ve only been doing it strictly for a year or so, but I would never turn back. Thanks to cancer I have a lot of blood work done regularly so I had lots of blood work over the past 5 years but even before that I got my blood work done yearly. So I was able to compare my blood work since being vegan to many years of not being vegan and the results are impressive. I never had high cholesterol but everything dropped to low normal. Not just cholesterol but everything. In my 10+ years of blood work that is available to me online (through a MyChart system), it has NEVER looked as good as it looks since I went vegan–even when I was 10 years younger!
I hope all of this helps!
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