STS 2.0: Body Parts Legs + Body Parts Shoulders

Body Parts Legs + Body Parts Shoulders is two workouts in Cathe Friedrich‘s STS 2.0 program; The program contains 26 workouts. I am doing the 12 week STS 2.0 rotation. If you purchased the DVD version of STS 2.0 like I did, both of these workouts come together on one DVD. In addition to the two workouts, there are bonus chapters that are added into the premixes. And some of the premixes combine the two workouts. Since these are two separate workouts, I am reviewing each of them and their bonuses separately. Legs is directly below but if you want to go straight to Shoulders, click here. ***Since posting this I have decided that I want to do the Mish Mosh premixes, so they have been been broken down at the bottom of this review below the list of premixes.

Body Parts Legs is 45:11 minutes; 4 minute warm up and 1:40 minute stretch. Equipment: step at 12 inches, dumbbells, fabric glute band, barbell, 2 plates (separate from barbell), gliding device and a fitness mat. For the bonuses you also need the elastic green/medium firewalker resistance loop. Light dumbbells are used during the warm up (10, 12 & 15 pounds). You get one minute of rest between exercises. I used both a blue and a green glute band and instead of elevating my heels on barbell plates I used dumbbells. For the hip thrusts (#14) there is more than one version. You can do it with a dumbbell if you prefer or you can do hip bridges.

This was an intense workout, even with the one minute recoveries! It got metabolic for me. I was in my higher cardio zone (Apple watch zone 4) for 21 minutes and a few times I even spiked into my peak heart rate zone (zone 5) for a total of 2 minutes over the course of the workout. I know I was working hard. Cathe really tries to hit every single muscle group in your lower body with lots of different exercises and modalities. I really needed those one minute recoveries. I did a great job choosing my dumbbells right out of the gate the very first time I did the workout. I did not mark any exercise as needing to lift heavier. But since I am in this phase for 6 weeks (and therefore will do this workout 5 more times), it is my hope that I will eventually need to increase the weights I use. I am really hoping to eventually lift heavier on the hip thrusts, but currently 70 pounds is kicking my a$$. (**08/16/23 I am now in week 11 of the 12 week rotation and have done this workout 5 times–I have not only increased many of the weights I am using, but my hip thrust weight too!**) I had severe DOMs in my calves the next day and some DOMS (not severe) in my hamstrings. The second time I did this workout I did the premix that adds on the bonus chapters. There are 3 bonus exercises. The last 2 function as finisher exercises and they are brutal. They both use a resistance loop (firewalker + a glute band) and Cathe burns your legs out. After all the came before, it was excruciating. I had DOMS again. This time the DOMS was more severe in my hamstrings. But it was in my calves, too. I’m kind of surprised no other lower body muscle groups are getting DOMS. The DOMS is all centered in my hamstrings and calves.

I do have a complaint about this workout–the set up time. Though in theory I love using all of the equipment I own but wow. You hit your lower body using lots of different equipment. I did Body Parts Biceps the day before and the time it took to put away the equipment from Body Parts Biceps (minimal) + the time it took to set up for this workout (considerable) was at least 10 minutes. I know because I had a 10 minute core workout + a 10 minute extended stretch planned for after Body Parts Biceps but I only had time for the core workout. I spent so much time setting up the equipment for this workout I had to skip the stretch.

But, with that said, this is an excellent and thorough lower body strength workout. After doing this workout twice, I do already see one exercise I think I can lift heavier on–the close grip sumo squats (#7 below). You only do it once and with a one minute rest time, I think I will keep adding 2.5 pounds each time I do the workout–at least until it gets to a point where I am struggling by the last rep.

Exercises:

1. Squats, 8 reps (Cathe is using 30# DBs; I used 37.5# DBs)
2. Squats with loop, 10 reps (loop is around thighs, just above knees) (Cathe is using the green loop and 25# DBs; I used the blue loop and 37.5# DBs)
3. Repeat #2
4. Squats with heels elevated, 10 reps (heels are on barbell plates, DBs are held at shoulders) (Cathe is using 20# DBs; I used 35# DBs and I elevated my heels on squat wedges)
5. Deadlift, 8 reps (Cathe is using 35# DBs; I used 50# DBs)
6. Repeat #5
7. Close grip sumo squat, 8 reps (legs wide and toes turned out, hold the bar of one heavy DB in both hands, do 1.5 reps–lower to bottom of squat, raise halfway, lower to bottom of squat then raise all the way) (Cathe is using one 50# DB; I used one 75# DB)
8. Static lunge, 10 reps then repeat on other leg (stationary lunges) (Cathe is using 25# DBs; I used 27.5# DBs)
9. Repeat #8
10. Side slide lunge, 10 reps then repeat on other leg (place sliding device under one foot, hold one DB in same side hand as sliding device, slide out into side lunge while reaching DB toward floor) (Cathe is using one 25# DB; I used one 30# DB)
11. Repeat #10 but this time hold one DB in both hands at chest level (Cathe is using one 25# DB; I used one 30# DB)
12. Elevated lunges, 12 reps then repeat on other leg (Bulgarian lunges/static stationary lunges with back leg on step behind you, hold one DB in both hands at chest level) (Cathe is using one 30# DB; I used one 27.5# DB)
13. Forward leaning elevated lunge, 12 reps (same as #12 except torso is hinged forward over front leg and you are holding one DB in same side hand as back leg, as you lunge, reach DB toward floor beside front foot, you never raise all the way out of lunge) (Cathe is using one 30# DB; I used one 25# DB)
14. Barbell hip thrust, 10 reps (sit with step or weight bench behind you, place barbell (with pad around bar) on hips, knees are bent at 90 degrees with feet on floor, with back against step, raise and lower hips) (Cathe is using a barbell at 75#; my barbell was at 80#)
15. Repeat #14 for 8 reps (for this set, push hips up with force, hold briefly at top of thrust then lower slowly)
16. Repeat #14 for 8 reps (for this set, raise hips slowly to count of 3 and lower at normal speed)
17. Side lying hip raises, 12 reps then repeat on other side (lay on one hip and same side forearm/elbow on mat, green glute band is around thighs above knees, knees are bent, lift hip off mat while also lifting top leg clamshell style–but do not keep feet together, keep knee in line with ankle)
18. Calves in a box, 16 reps then turn to side and do 16 more reps, face the back of the room and do 16 more reps, face the other side and do 16 more reps (raise and lower heels) (Cathe is using 15# DBs; I used 25# DBs)
19. (brief rest–not full minute) Repeat #18 turning in the opposite direction and only doing 8 reps in each direction

Legs Bonus Chapters: When doing the Body Parts Legs + Bonus premix, this is added onto the end of the main workout, right after #19. Equipment: one dumbbell, step topper, a rubber firewalker resistance loop, an elastic cloth booty/glute band and a fitness mat.

1. Hamstring hip hinges, 12 reps then repeat on other leg (step topper is on the floor, place heel of one foot on step topper, hold one DB in opposite hand, hinge torso forward deadlift style reaching DB toward step topper then straighten, keep leg on step topper straight) (Cathe is using one 20# DB; I used one 30# DB)
2. Firewalker ladder (place medium/green firewalker/resistance loop around ankles, side step laterally ladder style–one to each side, 2 to each side, all the way up to 5 to each side then go back down the ladder; side step forward on a diagonal 4 steps then back 4 steps, repeat this combo 4x)
3. Pizza press (green/medium glute band is around thighs above knees, get on all 4s, push the sole of one foot up to ceiling (knees remains bent at 90 degrees) and pulse at top of lift 32x; push to top of lift and hold for 3 counts before lowering leg, repeat 8x)
4. (no rest) Repeat #3 on other leg

Body Parts Shoulders: is 40:25 minutes; 4:30 minute warm up and one minute stretch. Equipment: light (red) and medium (blue) resistance bands, one 5 pound barbell plate, barbell, dumbbells, stability ball and fitness mat. You use the light resistance tube, the 5 pound barbell plate and the 10 and 12 pound dumbbells for the warm up. You get one minute of recovery between most of the exercises.

This was a deceptively tough workout! I say deceptively because I used such light dumbbells for many of the exercises but it still worked my shoulders nicely. I have chronic shoulder problems, including a rotator cuff surgery a few years ago that didn’t fix the problem. I guess it fixed the tear but it didn’t fix the pain–just changed it. So I am conservative with the weights I choose for shoulder work anyway. The first time I did this workout I had a wide array of dumbbells available and back ups always nearby. And I had to quickly drop to those lighter dumbbells several times. The first time I did this workout I only did the main workout. I was surprised that I did not get any DOMS from this workout. The second time I did this workout I did the premix that includes the bonus chapters. The bonuses are added to the very end of the workout (before the stretch) and they work very nicely as a finisher. My shoulders feel even more worked than they did after I did the workout the first time.

Exercises:

1. Standing overhead press, 8 reps (Cathe is using a barbell at 40#; my barbell was at 42#)
2. Repeat #1 two more times
3. Seated isometric hold w/ overhead press, 8 reps then repeat with DBs/arm movements swapped (sit on mat with legs extended straight in front of you and open slightly wider than hips, hold one light DB in one hand and one heavier DB in the other, extend light DB straight in front of you, arm at shoulder level, hold this isometrically while the other arm holding the heavier DB does single arm overhead press) (Cathe is using one 5# DB and one 15# DB; I used one 5# DB and one 18# DB)
4. Repeat #3
5. Incline front raise, 8 reps (sit on stability ball then roll down so upper back is against ball and body is inclined, in this position do a straight arm front raise with palms facing down) (Cathe is using 8# DBs; I used 7# DB–next time I will try 8# DBs)
6. Repeat #5 but with some changes, you are still inclined against stability ball, but this time start with arms already raised to shoulder height, arms are straight and palms face each other, alternate lowering then raising one arm (other arm remains raised isometrically), 12 reps (6 each arm) (Cathe is using 8# DBs; I used 6# DBs)
7. Seated lateral raise, 8 reps (sit on stability ball, raise straight arms to sides) (Cathe is using 8# DBs; I used 8# DBs)
8. Repeat #7
9. Repeat #7 but with some changes, you are still sitting on the stability ball, but start with straight arms raised to sides in a T, alternate lowering one arm then raising it back to start (other arm remains raised isometrically), 12 reps (6 each arm) (Cathe is using 5# DBs; I used 6# DBs)
10. Standing front/side slide combo, 10 reps (start with one arm in front of thigh and other arm beside thigh, raise one arm in a straight arm front raise while other arm raises in a straight arm lateral raise, hold both arms isometrically at top of of lift and move (“slide”) them to the side so their positions are swapped (arm that was raised laterally is now raised to the front and arm that was raised to front is now raised laterally), lower arms) (Cathe is using 5# DBs; I used 7# DBs)
11. Hip huggers, 8 reps (stand holding a DB in each hand, DBs are slightly behind you, pull shoulders back while lifting DBs as if you are pulling up a pair of pants, keep arms close to sides and elbows behind you) (Cathe is using 25# DBs; I used 25# DBs)
12. Repeat #11
13. Rear delt fly/hip hugger superset, 8 reps of single arm rear delt fly, repeat on other arm then do 8 reps of hip huggers (lean on one side on stability ball, top arm is holding DB with palm facing toward feet, start with end of DB touching ball, keeping arm straight, raise DB to above shoulder level; after doing rear delt flies on each arm, stand and do hip huggers) (Cathe is using one 8# and two 25# DBs) (I used one 8# DB and two 25# DBs)
14. Repeat #13
15. Banded single arm rear delt fly, 10 reps then repeat on other arm (medium resistance band is secured either to low wall anchor or around a heavy DB on the floor, hold one handle in each hand, stand in split stance, hinge forward and do a single arm rear delt fly) (I used the DB method and the blue band)
16. Repeat #15
17. Banded face pull, 12 reps (resistance band is anchored at high anchor (just above head), hold one handle in each hand, face wall/anchor, arms are raised in front of you, pull band back towards face, opening arms goalpost style; there is also a dumbbell option (Y raises sitting on stability ball) and a barbell option (wide arm bent over rows, hands are holding plates not bar)) (I did the wall anchor version using the black band)

Shoulders Bonus Chapters: If you do the Body Parts Shoulders + Bonus premix these chapters are added to the very end of the workout (after #17) before the stretch.

1. Standing vertical to horizontal press combo, 6 reps (hold a DB in each hand, stand with DBs raised to shoulder level, palms facing each other, push DBs overhead, at top of raise open arms to sides with palms facing forward and lower arms to goal post, reverse the motion pushing DBs overhead from goal post and at top of lift, rotate DBs so palms face each other and lower back to start) (Cathe is using 12# DBs; I used 16.5# DBs)
2. Kneeling single arm Arnold press, 10 reps then do 10 reps on other arm (in kneeling lunge holding a DB in each hand, do a single arm Arnold press, other arm holds DB at side) (Cathe is using 15# DBs; I used 18# DBs)
3. Double arm W press, 4 double arm reps, 6 alternating single arm reps (3 each arm), 4 alternating reps with arms starting in a T (2 reps each arm) (stand with a DB in each hand, elbows are bent at 90 degrees, palms face the ceiling and arms are close to sides, lift arms out to sides into a T, rotating wrists so at top of lift palms are facing floor) (Cathe is using 5# DBs; I used 7# DBs)
4. Around the clock, 6 reps (start with a DB in one hand, both arms are at sides, palms facing thighs, lift both arms laterally so arms are in a T, rotate wrists so palms face ceiling then raise both arms overhead, pass DB to other hand, lower arms so they are in a T again and rotate wrists so palms face floor, lower arms back to sides) (Cathe is using one 5# DB; I used one 7# DB)

Premixes:

Body Parts Legs + Bonuses 52:50

Body Parts Shoulders + Bonuses 47:05

Express #1: Body Parts Legs No Repeats 33:04

Express #2:Body Parts Shoulders No Repeats 23:34

Express #3: Body Parts Legs + Shoulders No Repeats 49:42

Extreme #1: Complete Body Parts Legs + Shoulders 77:34

Extreme #2: Complete Body Parts Legs + Shoulders + Bonuses 92:59

Mish Mosh #1: Body Parts Legs & Body Parts Shoulders 51:44

Mish Mosh #2: Body Parts Shoulders & Body Parts Legs 46:44

Mish Mosh #1: Body Parts Legs & Body Parts Shoulders is 51:44; 4 minute warm up and one minute stretch (Legs warm up & Shoulders stretch). Equipment: dumbbells, fabric glute band, resistance band/tube, barbell, step at 12 inches, 2 barbell plates (or something to elevate your heels), a barbell pad to protect your hips and stability ball. Light dumbbells are used during the warm up (10, 12 & 15 pounds).

1. Squats, 8 reps (Cathe is using 30# DBs; I used 37.5# DBs)
2. Squats with loop, 10 reps (loop is around thighs, just above knees) (Cathe is using the green loop and 25# DBs; I used the blue loop and 37.5# DBs)
3. Repeat #2
4. Squats with heels elevated, 10 reps (heels are on barbell plates, DBs are held at shoulders) (Cathe is using 20# DBs; I used 35# DBs and I elevated my heels on squat wedges)
5. Deadlift, 8 reps (Cathe is using 35# DBs; I used 50# DBs)
6. Repeat #5
7. Close grip sumo squat, 8 reps (legs wide and toes turned out, hold the bar of one heavy DB in both hands, do 1.5 reps–lower to bottom of squat, raise halfway, lower to bottom of squat then raise all the way) (Cathe is using one 50# DB; I used one 75# DB)
8. Standing overhead press, 8 reps (Cathe is using a barbell at 40#; my barbell was at 42#)
9. Repeat #8 two more times
10. Hip huggers, 8 reps (stand holding a DB in each hand, DBs are slightly behind you, pull shoulders back while lifting DBs as if you are pulling up a pair of pants, keep arms close to sides and elbows behind you) (Cathe is using 25# DBs; I used 25# DBs)
11. Repeat #10
12. Elevated lunges, 12 reps then repeat on other leg (Bulgarian lunges/static stationary lunges with back leg on step behind you, hold one DB in both hands at chest level) (Cathe is using one 30# DB; I used one 27.5# DB)
13. Forward leaning elevated lunge, 12 reps (same as #12 except torso is hinged forward over front leg and you are holding one DB in same side hand as back leg, as you lunge, reach DB toward floor beside front foot, you never raise all the way out of lunge) (Cathe is using one 30# DB; I used one 25# DB)
14. Seated lateral raise, 8 reps (sit on stability ball, raise straight arms to sides) (Cathe is using 8# DBs; I used 8# DBs)
15. Repeat #14
16. Repeat #14 but with some changes, you are still sitting on the stability ball, but start with straight arms raised to sides in a T, alternate lowering one arm then raising it back to start (other arm remains raised isometrically), 12 reps (6 each arm) (Cathe is using 5# DBs; I used 6# DBs)
17. Standing front/side slide combo, 10 reps (start with one arm in front of thigh and other arm beside thigh, raise one arm in a straight arm front raise while other arm raises in a straight arm lateral raise, hold both arms isometrically at top of of lift and move (“slide”) them to the side so their positions are swapped (arm that was raised laterally is now raised to the front and arm that was raised to front is now raised laterally), lower arms) (Cathe is using 5# DBs; I used 7# DBs)
18. Barbell hip thrust, 10 reps (sit with step or weight bench behind you, place barbell (with pad around bar) on hips, knees are bent at 90 degrees with feet on floor, with back against step, raise and lower hips) (Cathe is using a barbell at 75#; my barbell was at 80#)
19. Repeat #18 for 8 reps (for this set, push hips up with force, hold briefly at top of thrust then lower slowly)
20. Repeat #18 for 8 reps (for this set, raise hips slowly to count of 3 and lower at normal speed)
21. Side lying hip raises, 12 reps then repeat on other side (lay on one hip and same side forearm/elbow on mat, green glute band is around thighs above knees, knees are bent, lift hip off mat while also lifting top leg clamshell style–but do not keep feet together, keep knee in line with ankle)
22. Banded single arm rear delt fly, 10 reps then repeat on other arm (medium resistance band is secured either to low wall anchor or around a heavy DB on the floor, hold one handle in each hand, stand in split stance, hinge forward and do a single arm rear delt fly) (I used the DB method and the blue band)
23. Repeat #22
24. Banded face pull, 12 reps (resistance band is anchored at high anchor (just above head), hold one handle in each hand, face wall/anchor, arms are raised in front of you, pull band back towards face, opening arms goalpost style; there is also a dumbbell option (Y raises sitting on stability ball) and a barbell option (wide arm bent over rows, hands are holding plates not bar)) (I did the wall anchor version using the black band)

Mish Mosh #2: Body Parts Shoulders & Body Parts Legs is 46:44; 4:30 minute warm up and 1:40 minute stretch. (Shoulders warm up and Legs stretch) Equipment: light (red) resistance band, fabric glute band, one 5 pound barbell plate, barbell, dumbbells, stability ball and fitness mat. You use the light resistance tube, the 5 pound barbell plate and the 10 and 12 pound dumbbells for the warm up. You get one minute of recovery between most of the exercises.

1. Standing overhead press, 8 reps (Cathe is using a barbell at 40#; my barbell was at 42#)
2. Repeat #1 two more times
3. Squats with loop, 10 reps (loop is around thighs, just above knees) (Cathe is using the green loop and 25# DBs; I used the blue loop and 37.5# DBs)
4. Repeat #3
5. Squats with heels elevated, 10 reps (heels are on barbell plates, DBs are held at shoulders) (Cathe is using 20# DBs; I used 35# DBs and I elevated my heels on wedges)
6. Static lunge, 10 reps then repeat on other leg (stationary lunges) (Cathe is using 25# DBs; I used 27.5# DBs)
7. Repeat #6
8. Incline front raise, 8 reps (sit on stability ball then roll down so upper back is against ball and body is inclined, in this position do a straight arm front raise with palms facing down) (Cathe is using 8# DBs; I used 7# DB–next time I will try 8# DBs)
9. Repeat #8 but with some changes, you are still inclined against stability ball, but this time start with arms already raised to shoulder height, arms are straight and palms face each other, alternate lowering then raising one arm (other arm remains raised isometrically), 12 reps (6 each arm) (Cathe is using 8# DBs; I used 6# DBs)
10. Seated isometric hold w/ overhead press, 8 reps then repeat with DBs/arm movements swapped (sit on mat with legs extended straight in front of you and open slightly wider than hips, hold one light DB in one hand and one heavier DB in the other, extend light DB straight in front of you, arm at shoulder level, hold this isometrically while the other arm holding the heavier DB does single arm overhead press) (Cathe is using one 5# DB and one 15# DB; I used one 5# DB and one 18# DB)
11. Repeat #10
12. Deadlift, 8 reps (Cathe is using 35# DBs; I used 50# DBs)
13. Repeat #12
14. Close grip sumo squat, 8 reps (legs wide and toes turned out, hold the bar of one heavy DB in both hands, do 1.5 reps–lower to bottom of squat, raise halfway, lower to bottom of squat then raise all the way) (Cathe is using one 50# DB; I used one 75# DB)
15. Seated lateral raise, 8 reps (sit on stability ball, raise straight arms to sides) (Cathe is using 8# DBs; I used 8# DBs)
16. Repeat #15
17. Repeat #15 but with some changes, you are still sitting on the stability ball, but start with straight arms raised to sides in a T, alternate lowering one arm then raising it back to start (other arm remains raised isometrically), 12 reps (6 each arm) (Cathe is using 5# DBs; I used 6# DBs)
18. Rear delt fly/hip hugger superset, 8 reps of single arm rear delt fly, repeat on other arm then do 8 reps of hip huggers (lean on one side on stability ball, top arm is holding DB with palm facing toward feet, start with end of DB touching ball, keeping arm straight, raise DB to above shoulder level; after doing rear delt flies on each arm, stand and do hip huggers) (Cathe is using one 8# and two 25# DBs) (I used one 8# DB and two 25# DBs)
19. Repeat #18
20. Calves in a box, 16 reps then turn to side and do 16 more reps, face the back of the room and do 16 more reps, face the other side and do 16 more reps (raise and lower heels) (Cathe is using 15# DBs; I used 25# DBs)
21. (brief rest–not full minute) Repeat #20 turning in the opposite direction and only doing 8 reps in each direction