Weeks 5 and 6 – Sweaty Betties Progressive Lifting Program

 Here we are at week 5 of the Sweaty Betties Progressive Lifting Program!  Things are going great – I really dig these workouts.  Weeks 5 and 6 are similar to weeks 3 and 4 – Danny J has us adding one extra day of cardio, which is a 15 minute HIIT (High Intensity Interval Training) workout.  I asked Danny J what protocol she likes for her HIIT and she said that she likes alternating sprints with rest (like a one minute all out sprint with a one minute rest like a jog or a walk) or Tabatas, which consist of 20 seconds of intense work with 10 seconds of rest done 8 times for a total of 4 minutes.
Without further adieu, here are the workouts for the next 2 weeks! If you have any questions on the exercises, please comment below.

Week 5-­‐6 Day #1 & #3 UPPER BODY + Cardio 20 min. Incline walk

Assisted  Pull-­‐ups   3  sets  of  10   60  sec  rest  
Upright  Row  with  Barbell   3  sets  of  15   60  sec  rest  
DB  Incline  Press   3  sets  of  10   60  sec  rest  
Hammer  Curls  with  Dumbbells   3  sets  of  15   60  sec.  rest  
DB  Triceps  Kick  Backs   3  sets  of  15   60  sec.  rest  
Thumbs  down  lateral  raise  w  DB   3  sets  of  15   60  sec  rest  
Bicycle  Crunch  SS  w  plank     3  sets  of  40-­‐60   30  sec.  plank  hold  
10-­‐15  min.  Stretch     Foam  Roll  or     Flexibility  work  

Week 5-­‐6 Day #2 & #4 LOWER BODY + 15 min. HIIT on Day #4

Front  Squat  w  Barbell   3  sets  of  12   60  sec  rest  
Bench  Step  Overs   3  sets  of  15  each  side   60  sec  rest  
Single  Leg  Dead  Lift  w  Barbell   3  sets  of  20   60  sec  rest  
Seated  Hamstring  Curl  Machine   3  sets  of  15   60  sec.  rest  
Leg  Extensions   4  sets  of  12   60  sec.  rest  
Reverse  Alternating  Lunges   3  sets  of  15  each  leg   60  sec  rest  
Plank  Hold   3  sets  of  45-­‐60  sec.   60  sec  rest  
10-­‐15  mins.  Stretch     Foam  Roll  or     Flexibility  work  

Happy Lifting! XOXO,



About Pepper A.K.A "Greek Lightning"

Wife, mom of 2, roller derby athlete, lover of heavy weights and sprinting like the wind, Trader Joe's and Whole Foods addict, pharmaceutical employee by day, bodybuilding cupcake baking superhero by night.
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