STS 2.0 is a fitness program created by Cathe Friedrich. It is a follow up to her original STS program. Once I completed the STS 2.0 12 week rotation that Cathe created to accompany the program, I did not want to stop doing the STS 2.0 workouts. I love all of the workouts and they have given me great results. I am stronger since starting the rotation and I continue to make strength gains. I was not crazy about the “Phase” aspect of Cathe’s rotations so I created my own rotation, mixing all the phases together and making good use of the premixes. I am enjoying my rotation even more than the one Cathe created. Because of that, I decided to post my rotation. Not only to share with others but because this is a rotation I will definitely return to. I am currently in Week 3 of the rotation and I plan to repeat it as soon as I finish it.
Some notes about this rotation. You will notice that Body Parts Back makes a lot of appearances. Not only is the back one of my favorite muscle groups to work but Body Parts Back is my favorite workout in the STS 2.0 program. I believe our back muscles are very important to devote additional time working. Your back muscles support your spine, which is important in our daily functional movements (twisting, turning, reaching, bending–all require spinal mobility). Additionally, if you work a sedentary job like I do, it is even more important to strengthen your spine. A strong back protects your spine and prevents strains and other injuries. So the back gets some extra attention in this rotation. However, if you do not agree then substitute another workout on that day. Maybe you prefer to give your chest extra work (or shoulders/biceps/triceps). Make this rotation your own.
This rotation has a basic structure that repeats but the workouts change. It is 8 weeks but it can be repeated as often as you want. You can also shuffled the weeks anyway you prefer. I used only STS 2.0 workouts in this rotation except for one. I used Perfect 30 Flow: Mobility. If you do not own it and do not want to buy it then just substitute one of the STS 2.0 Mobility workouts. In my own personal rotation, I do things a little differently from what you see below. I also use foam roller workouts from YouTube; I do some of Cathe’s other core workouts; I do yoga/flexibility workouts from other trainers as well as some of Cathe’s other flexibility/yoga workouts; and I add additional stretches onto the end of many of the strength workouts. I am following the rotation as it appears, but often I will use a different foam rolling, core/ab or yoga/flexibility workout than what appears in the rotation below. You do what works best for you. Finally, on your cardio days, do whatever kind of cardio appeals to you. Cathe has lots of cardio workouts that fall in the 30 minute range. But if you want something longer then do it.
All of the workouts have been reviewed on this blog. I will link to the review the first time the workout appears. You can also get a list of all of the STS 2.0 workouts on Cathe’s page as well as the 12 Week Rotation post. Most of the premixes from the strength workouts that are used in this rotation are also broken down within the reviews. The only one that isn’t is the Shoulder Express premix but that’s because it is the same as the main workout–you just do one set of every exercise. The premixes from the core or recovery workouts are not broken down on this blog–but their main workouts are.
Week 1:
Day 1: Upper Body 1
Day 2: Lower Body 1
Day 3: 30 minutes of cardio followed by Perfect 30 Flow/Mobility
Day 4: Body Parts Back + Bonus premix
Day 5: 30 minutes of cardio + No Equipment Abs + Mini Ball Abs premix
Day 6: Giant Sets Total Body
Day 7: Mat Yoga + Foam Rolling Lower + Upper Body premix
Week 2:
Day 1: Body Parts Chest & Triceps Mish Mosh #1 premix + Body Parts Shoulders Express #2 premix
Day 2: Body Parts Legs + Bonus premix
Day 3: 30 minutes of cardio + Mobility 1
Day 4: Body Parts Back + Bonus premix
Day 5: 30 minutes of cardio + Standing Abs: Metabolic Core Warm Up + Core Plus Floor premix
Day 6: Supersets Total Body
Day 7: Chair Yoga + Foam Rolling Lower + Upper Body premix
Week 3:
Day 1: Upper Body 2
Day 2: Lower Body 2 Express #4 premix
Day 3: 30 minutes of cardio followed by Perfect 30 Flow/Mobility
Day 4: Body Parts Back + Bonus premix
Day 5: 30 minutes of cardio + Standing Abs: Metabolic Core Warm Up + Mini Ball Abs premix
Day 6: Tri Sets Total Body
Day 7: Total Body Stretch + Foam Rolling Lower + Upper Body premix
Week 4:
Day 1: Body Parts Triceps & Chest Mish Mosh #2 premix
Day 2: Body Parts Legs + Bonus premix
Day 3: 30 minutes of cardio + Mobility 2
Day 4: Body Parts Back + Bonus premix
Day 5: 30 minutes of cardio + Standing Abs: Metabolic Core Warm Up + No Equipment Abs premix
Day 6: Giant Sets Total Body
Day 7: Mat Yoga + Foam Rolling Lower + Upper Body premix
Week 5:
Day 1: Upper Body 1
Day 2: Lower Body 1
Day 3: 30 minutes of cardio followed by Perfect 30 Flow/Mobility
Day 4: Upper Body 2
Day 5: 30 minutes of cardio + Standing Abs: Core + Floor + Mini Ball Abs premix
Day 6: Lower Body 2 + Bonus premix (or Express #4 premix)
Day 7: Chair Yoga + Foam Rolling Lower + Upper Body premix
Week 6:
Day 1: Chest + Triceps Mish Mosh #1 premix
Day 2: 30 minutes of cardio + Mobility 1
Day 3: Legs + Shoulders Mish Mosh #1 premix
Day 4: Back + Biceps Mish Mosh #1 premix
Day 5: 30 minutes of cardio + Standing Abs: Core + Floor + No Equipment Abs premix
Day 6: Supersets Total Body
Day 7: Total Body Stretch + Foam Rolling Lower + Upper Body premix
Week 7:
Day 1: Triceps + Chest Mish Mosh #2 premix
Day 2: 30 minutes of cardio followed by Perfect 30 Flow/Mobility
Day 3: Shoulders + Legs Mish Mosh #2 premix
Day 4: Biceps + Back Mish Mosh #2 premix
Day 5: 30 minutes of cardio + Mish Mosh: Standing Abs premix
Day 6: Tri Sets Total Body
Day 7: Mat Yoga + Foam Rolling Lower + Upper Body premix
Week 8:
Day 1: Upper Body 1
Day 2: Lower Body 1
Day 3: 30 minutes of cardio + Mobility 1
Day 4: Upper Body 2
Day 5: 30 minutes of cardio + Mish Mosh: Mini Ball Abs + No Equipment Abs premix
Day 6: Lower Body 2 + Bonus premix (or Express #4 premix)
Day 7: Chair Yoga + Foam Rolling Lower + Upper Body premix
Hello, you are so complementary about Cathe 2.0 that I am tempted to try it on her streaming service. I have almost completed Iron on youtube but feel like would like more guidance during the exercises. Similarly to what I did with Iron, I will do it once with small weights or no weights at all. And then, repeat it.
Do you think I should have a go just as it has been suggested or should I follow your rotation?
( I like your thinking about the back muscles. I am also not keen to fill my house with lots of dumbells (yet). I don’t have a bar but will use what I have around for now and gradually build my equipment (I exercise in my living room). )
Thank you!
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I am a little confused by your comment. How would you do Iron without weights? Both Iron and STS are designed to be done with weights–preferably heavy ones. If you have little to no equipment then you definitely do not want to bother with STS–it is equipment heavy–not just dumbbells but lots of other equipment as well. You can do Caroline’s workouts with just dumbbells but, depending on the program you choose, for some (like Iron) you need heavier dumbbells. Caroline has more metabolic workouts that lighter dumbbells would be more appropriate for and she also has many body weight only workouts. Do not let the lack of dumbbells fool you–you can get some excellent strength training with just your body weight. In fact, check out my bodyweight strength page. It lists all of the workouts I’ve done that are body weight only. It includes DVDs as well as streaming and YouTube workouts. Caroline’s are near the bottom. Keep in mind that I have not done all of Caroline’s bodyweight strength workouts, so there is more on her YouTube page than what I have reviewed.
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Hiya, i do have a selection of dumbbells and yes I did some parts of iron without any weights, for example legs, getting used to the exercises and using only my body. ( working on balance and mobility before adding weights ). As for Cathe’s program, apart from dumbbells, she uses a barbell and a tower, which at the moment is not something I am interested in buying. Thank you for your suggestions for body weight exercises. I will check them out.
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is there a way to access sts and sts 2.0 and her other programs without having to buy each one? is there a BODi version of cathe’s stuff?
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I don’t know what BODi is but I doubt it. I am pretty sure the only way to get Cathe’s workouts is to buy the DVDs or the downloads or to subscribe to her On Demand streaming.
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bodi is beachody on demand service. I just wanted to know if Cathe had an on-demand streaming service. Thank you.
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I see. Then yes–Cathe definitely streams.
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Excellent rotation and what a great idea to sort of mix and match all the best parts of this series! I assume you saw that Cathe has filmed 4 new workouts? I’m hoping there’s an option to buy them minus the cycle one because I don’t have a stationary cycle.
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I did see that. At this point I am not interested. We’ll see when it actually comes out. I am assuming it is like her other workouts–little rest between sets. I am now sold on building strength but resting sufficiently during a strength workout, which is what I am loving so much about STS 2.0 and what I love about Caroline’s Iron series. Once I start getting sick of STS 2.0, I plan to re-subscribe to CGX and do Caroline’s 10 week Iron Series.
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