Hard to believe I’m almost mid-way to 6 weeks on the program. I am still having tons of fun on the program and I doubt I can end at the 12 week mark! Week 5 begins with a HIIT session for me and boy, this day never gets easier!! Now, maybe it’s possible that if I picked another machine I might see some difference (like the treadmill), but I really like the elliptical for this because even with a moderate-high resistance I can really go all out. The belt of the treadmill always takes a little longer to catch up and by then I’m mentally ahead by 10 seconds and every single second of “all out” counts!
For those of you that are under the impression that you can do 40-45 minutes of interval training, take a good hard look at what you can accomplish in 20 minutes by HIIT. Body Building Revealed also teaches you that the fat-burning, higher intensity programs like HIIT get the job done in less time than low-moderate intensity cardio, and especially if you’re a busy working professional and/or busy mom, why waste your precious time
Day 2 for this week is one of my favorite days, a 6X6 upper body day. The nice thing about the hybrid program is that there is a unique structure but also some flexibility to try different exercises too. I’m in the mood for weighted chins (ugh!) and superset these with a flat bench press and superset one arm DB rows with incline DB chest presses. I’m thrilled to see an improvement in my bench (yeay!) and can now do 105 lbs for 3 sets of 6, though my weighted chins suffer (mind you I’m supersetting with no rest) so I am only able to carry the weight (5 lbs) for the first 2 sets and have to drop to regular chins for the final set. I’m really trying not to fight those chins but they always get me! I start to think maybe I should have done pulldowns instead of chins for the whole body circuit for the previous Hybrid day, because maybe my back would be “fresher” at this point. Thoughts anyone? I see an improvement in my one arm DB rows (earlier, I was using 50 lbs for a 5X5 day) and now I can get 6 out (yippee!) but I break even with last time on the incline DB press for 40 lbs. Still no matter how hard the incline DB presses are for me, I can’t imagine gym life without a great DB workout!!!
Day 3 is a lower body 6X6 day. Leg day is my favorite! I superset barbell back squats and straight leg deadlifts, and the leg press with leg curls. I’m doing 135 lbs for the barbell back squat, stick with it for 3 sets of 6, and for the deadlifts do 135, 140, 145 lbs. So- an improvement on the deads but not the squats. Grrr! I’m not as my usual gym, so I use a “new” machine for the leg press for 360 lbs but it feels a little easy (am able to do more than 6, so next time, more weight at this gym) but see a 5lb increase (an improvement!) for the leg curl. Yeay!
Sadly- I’m only able to get in 3 days of Hybrid in this week. I teach a fitness class twice a week, and had to teach an extra day this week, which meant one less Hybrid day. Actually- I guess it works out pretty well this time around since the 4th day was going to be a HIIT + Whole Body circuit day. I’m going to be on a beach (yeay!) and away from the gym all next week (sob!) so I’ll be doing lots of HIIT (beach sprints!), and some body weight circuits (fun!), so I’ll be sure to make up for it!!
OK- time to go eat! Please leave comments below. I’ve gained a pound since last week so I’m at 116. Hard to believe how fast the weight is coming on!
Week Six Training HERE!
Sumi Singh is an Austin-based personal trainer with nearly 2 decades of experience in fitness. She holds specializations in pre-and post natal fitness, group fitness, and sports nutrition. She’s the author of Stay at Home Strong, a complete workout program for new moms. She’s also an online diet coach, a busy single mom, has set various world, National and state records as a powerlifter, and holds an BSc from Tufts, and a Masters from Duke University.