STS Total Body

Cardiomama gave such a great breakdown; I'll add my impressions of the full workout "as is", no premixes. STS Total Body is a mix of strength and endurance. In the tri-sets format, Cathe does three exercises for that segment's body part - legs have three segments spaced throughout the workout, and the other body parts are worked once: chest, back/biceps and shoulders. Triceps are not worked as a separate body part, but get a fair amount of work in the chest segment. The first set of each tri-set is 16 reps, the second 12. There is not much down time between exercises in a segment, just enough to change weights, but there is a bit of a pause for water, stretching or just catching your breath between the 16-rep set and the 12-rep set. After the tri-set is complete, the segments for chest, back and shoulders each have optional 'bonus burn' exercises using a resistance band. An inventive abs section and a decent stretch complete the workout, which clocks in at 66 minutes.

There are a LOT of deadlift variations in this workout and it's imperative that you know good form for this tricky move. Cathe is very good about giving form tips along the way. The abs section also has some moves that can be sensitive to the lower back if not done correctly. I go much slower that the workout's pace on the abs section.

Music is there solely as background noise and is upbeat, generic beats. Cathe goes offbeat on occasion and warns you when she does.

This is an equipment-heavy workout: adjustable weight barbell, dumbbells, band, gliding disk, step used as a weights bench. The step is only used in the Chest segment, but it's crucial there for barbell chest press, followed by dumbbell flyes and dips. You could use dumbbells for chest press and sub another exercise for the dips, if you don't want to haul out the step.

I found the set a little cluttered, with a lot of backgrounders plus all their equipment. I'm glad the cameraman ignored the sole male (Greg?) for most of the workout, because every time I saw him, his form was bad and he was using momentum to heave a too-heavy barbell.

This is a very good, solid total body workout from an excellent instructor.

Full workout is chaptered & has the exercises w/ rep ranges included on the menu. Each exercise name is displayed w/ the number of reps.

Equipment: full step (or weight bench), barbell, dumbbells (variety of sizes), flat (long) resistance band (medium tension), gliding/sliding discs (or paper plate) & Tower (used to hold barbell & for pull-up bar but pull-ups are just for the back supersets, not in full workout). A mat is also used for abs/core, stretch & for some of Bonus Burn sections in the workout.

Music: play w/ cues or no music/cues only.

Set: the standard set that Cathe uses (downtown view), and is a bit cluttered w/ 6 background exercisers (one male), Cathe & all of the equipment. I think it would worked well to have only half as many people in the video (aesthetically pleasing & more functional for the cast to have the ability to move freely w/ all of the equipment). Cast does demo good form.

Weight selection guide recommends Beginners use "60% of One Rep Max for all sets," Intermediate "65% of One Rep Max for all sets," and Advanced "70% of One Rep Max for all sets."

For the full workout each triset (three exercises completed consecutively, followed by a short rest for stretching and/or water break) focuses on a specific muscle group, and two sets are performed (1st set: 16 reps. 2nd set: 12 reps). There are 3 leg trisets, w/ just one for chest, back/biceps & shoulders.vvThe Bonus burn sections are focused on the upper body, and use the resistance band (T's, curls, rear delt raises) or just bodyweight (push-ups), and they are sequenced after the 2nd set of the triset is performed.

The pace is fairly fast for most of the exercises, but there are variations in tempo sequenced for some exercises (3:1, 2:2). Cathe does continually recommend for people to modify the pace of lifting (go at the pace that works for them), slower is fine to complete all of the reps in each set. She does provide modifications for some of the exercises. In addition to the rest/water breaks, there is some downtime w/ the cast changing the barbell and setting up the equipment (felt there was plenty of breaks to catch your breath).

I have used the Full workout & Compound Exercises Only premix, and liked both (total body focus, good variety of exercises). There are 8 premixes, and chaptered exercises for each, so there are many ways to vary the workout to suit needs/preferences or time constraints (well worth its price).

Full workout- 1st set: 16 reps, 2nd set: 12 reps for all trisets

Warm-Up (6 min.): uses barbell w/ light load (body bar or light dumbbells could sub)

Shoulder rolls (back)> Deadlifts w/ 4 second lower:4 second lift tempo> Deadlift row (DL>row>return to starting position)>add triple rows> Deadlifts 3:1 count> 2:2 count.

Upright row 2:2 count> Deadlift row, then upright row, single reps> Shoulder rolls> overhead press (bar held in front of body) 2:2 count> Squats (bar behind head, rests on shoulders) single reps> Rear static lunge, single reps> repeat on other side> lower barbell into front of body, underhand grip> Deadlift row> add triple rows> Biceps curls, 4:4 count> 2: 2 count> 3:1 count> isometric hold in lift

Legs Triset (uses step w/out risers, barbell & dumbbells)

Dumbbell Squats

Elevated Lunges: 2nd set start w/ other leg, use lighter pair of dumbbells (than used for squat)

Power Barbell Deadlifts

Chest Triset (uses barbell, step bench w/ 5 risers & tower)

Barbell Bench Presses

Dumbbell Flys: 2:2 count

Dips (on bench)

*Set 2 has Bonus Burn- Push Ups: 2: 2 count, Triceps push-ups, 8 reps>rest> traditional push-ups, 16 reps. Demos beginner & intermediate modifications for push-ups.

Back/Biceps Triset (uses barbell & dumbbells)

Barbell rows underhand grip

One Arm Dumbbell Rows: start 2nd set w/ other arm

Dumbbell Curls

* Set 2 has Bonus Burn- T's and curls w/ band: T's (w/ band looped around feet, crossed once, pams face up) single reps (4)> triples 8 times> seated biceps band curls (uncross band, choke up on band for more resistance, lean back, hammer grip) single reps (8)> 1 count lift, 3 partial reps/ upper half, 1 count lower, 6 times> stretch.

Legs Triset

Narrow Stance Dumbbell Squats: modification: widen stance.

Static Dumbbell Lunges: start 2nd set w/ other leg, cues to use lighter pair (than used for squat)

Stiff Leg Barbell Deadlifts: 1st set 3:1 count, 2nd set 2:2 count

Shoulders Triset

Dumbbell Military Presses: modifications, palms face each other.

Barbell Upright Rows: 8 reps fast pace, 8 reps slower pace

Lateral Raises (long lever, not bent elbows): 8 reps fast pace, 8 reps slow pace. Cues at the top of lift, turn the back part of weight up a bit (to recruit more rear delt). Modification: short level/bent elbows (90 degrees)

*Set 2 has Bonus Burn Band Rear Delt raises (standing): one foot steps on band, held equal distance in hands, straight arms pull, 16 reps w/ arms in V, 8 reps w/ arms moving closer to hips> 8 reps arms move back out to V> 8 reps move back to hips. Modification: place both feet on band and/or choke up band to increase intensity.

Legs Triset

Side Slide Plate Lunges (uses light dumbbells): ball of foot is on disc, 1st set: 2:2 count 1 rep, 2 singles, repeat 3 times> repeat sequence on other side. 2nd set: sequence repeated twice, and start w/ other leg.

Back Slide Plate Lunges: same rep pattern as side slide lunge.

Wide Stance Barbell Deadlifts (feet turn out): 1st set 3:1 count, 2nd set 2:2 count.

Core Giant Set (uses mat, band 3 or 5 lb. dumbbell)- mostly 12 reps per exercise (unless noted, 16+ reps)

Roll-up: Start in seated position w/ bent knees, turned out feet (w/ soles of feet together), level 1: arm move over head at top & bottom of exercise/counterbalance body, level 2: hands on side of head w/ knees pulling up a bit to help w/ lift up, level 3: hands on side of head, knees stay down.

Full Leg press (knee in & outs): bent knees/pull in w/ upper body leaning back, straight legs push out w/ more upright body> stretch (crossed legs, hinge at hips, arms in front of body)

Row (uses band, folded in half): seated position w/ bent knees, one leg is held off of the floor & the band is held, equal distance, in both hands over head(but just the thumb is looped for the same side hand (as leg off floor)> rotate body to side & lower both arms to the back (hand will touch floor), return to starting position, repeat on other side> add 3 lb. dumbbell to hand (w/ looped thumb) for slower-paced reps, 8 w/ leg up, 8 w/ leg on floor> repeat on other side> cross-legged stretch.

Side to side leg thrusts (similar motion to Full Leg press w/ body angled to side: 16 reps, alternating sides > cross-legged stretch.

Reverse crunch: lying on back w/ bent knees extended up, hands behind head (some have upper body on floor, others head & shoulders held off of floor) 12 reps> triples (pulses, partial), 8 times> 32 pulses in lifted position (hips don't lower down, like in the previous reps).

Superman: prone position w/ bent elbows, hands held under chin (for lift & lower of upper body, arms & feet) 8 reps> arms open to 90 degrees,8 reps> repeat entire sequence> isometric hold, 8 secs.> lift a bit higher, 8 sec. hold.

Stretch

Prone position w/ bent elbows, hands under chin, hold> cobra> child's pose> upward dog> downward dog> prone glute stretch, straight arms/body upright, then bring elbows to floor & hold, both legs> downward dog> from DD, lift leg, turn outward w/ bent knee & hold> repeat on other side> cat/cow stretch> standing forward bend> straighten arms w/ clasped hands together in back> roll up & arms overhead.

Premixes (listed exercises for the main ones, others not listed are similar but have segments removed/premix title is self-explanatory)

Timesaver: Compound Only Exercises (53:44 min.)

for all Trisets, there's 2 sets performed. 1st set: 16 reps, 2nd set: 12 reps.

Warm-up

Legs Triset

Dumbbell Squats

Elevated Lunges

Power Barbell Deadlift

Chest Supersets

Barbell Incline Press

Dips (on bench): 1st set- single reps (8)> 16 faster paced reps, 2nd set- single reps (6)> 12 faster paced reps.

Shoulder Supersets

DB Military Press (palms face each other): pace is slower on 2nd set.

Barbell Upright Rows

Legs Triset

Narrow Stance Dumbbell Squats

Static Dumbbell Lunges

Stiff Leg Barbell Deadlifts

Back Supersets (uses Tower)

One Arm Row (one hand on Tower, chair can sub)

Pull-ups (underhand grip): 2nd set slower pace

Legs Triset

Side Slide Plate Lunges

Back Slide Plate Lunges

Wide Stance Barbell Deadlifts

Ab/core training

Stretch

Lower Body Only (22:29 min.)

2 sets for all Trisets- 1st set: 16 reps, 2nd set:12 reps (no w/u or c/d))

Triset #1

Dumbbell Squats

Elevated Lunges

Power Barbell Deadlift

Triset #2

Narrow Stance Dumbbell Squats

Static Dumbbell Lunges

Stiff Leg Barbell Deadlifts

Triset #3

Side Slide Plate Lunges

Back Slide Plate Lunges

Wide Stance Barbell Deadlifts

Upper Body Only (24:00 min.)

2 sets for all Trisets-1st set: 16 reps, 2nd set 12 reps. 2nd set has a bonus burn segment, for chest: push-ups, for back: band T's & biceps curl, and for shoulders: band rear delt raises (no w/u or c/d))

Chest Triset

Barbell Bench Presses

Dumbbell Flys

Dips

Back/Biceps Triset

Barbell rows underhand grip

One Arm Dumbbell Rows

Dumbbell Curls

Shoulders Superset

Dumbbell Military Press

Barbell Upright Rows

Lateral Raises

Timesaver: Single Sets (45:50 min.)

Warm-up

Legs Triset- 16 reps per exercise

Dumbbell Squats

Elevated Lunges

Power Barbell Deadlifts

Chest Triset- 12 reps per exercise

Barbell Bench Presses

Dumbbell Flys

Dips

Bonus Burn: push-ups

Back/Biceps Triset- 12 reps per exercise

Barbell rows underhand grip

One Arm Dumbbell Rows

Dumbbell Curls

Bonus Burn- T's and curls w/ band

Legs Triset-Set- 16 reps per exercise

Narrow Stance Dumbbell Squats

Static Dumbbell Lunges

Stiff Leg Barbell Deadlifts

Shoulders Triset- 12 reps per exercise

Dumbbell Military Presses

Barbell Upright Rows

Lateral Raises

Bonus Burn: Band rear delt raises

Legs Triset- 16 reps per exercise

Side Slide Plate Lunges

Back Slide Plate Lunges

Wide Stance Barbell Deadlifts

Abs/core training

Stretch

Timesaver: No Bonus Burn (60:32)

Timesaver: No Bonus Burn + No Abs (51:40 min.)

Timesaver: No Abs (57:54 min.)

Timesaver: Compound Only + No Abs (44:53 min.)