Last week was the completion of my 4-week lifting program and this week I have been taking it easy in the gym or as some call it, deloading. I am still getting in my push and pull days, but I am lowering the weight to about 50-65 percent while keeping the reps the same. Deload weeks are commonly followed after your hardest and most intense training week of your program. This allows for your body and muscles to rest and get the recovery they need in order to start a new phase of training. I am also doing more stretching, low impact exercise and yoga. Next week, my body will be well rested and ready to start a new 4-week lifting rotation!
The last couple weeks I have been adding in a HIIT accessory workout and I’ve been loving them. This is one I did last week and I generally pick two muscle groups I want to work (in this case butt and arms) and choose exercises focusing on those body parts. To change this up weekly all you have to do is change up some of the movements. Time to get your Friday sweat sesh on!
Warmup: walk/jog for 10 minutes and dynamic stretching
4 rounds
45 seconds on – 15 seconds off
– heel elevated goblet squats
– bar bicep curls
-box step ups staying in the squat position
– pulse squats
-overhead tricep extensions
4 rounds
45 seconds on – 15 seconds off
– bench spilt squats (alternating legs each round)
– dumbbell alternating bicep curl
– hip thrust with head and shoulders on a bosu ball
– kettlebell swings
– dumbbell tricep kickbacks (alternating arms each round)