12 week HIIT Cardio and Lifting program (weeks 5-8)

I have been noticeably absent from the blog world.  I apologize.  Our daily schedule has gotten pretty crazy with me doing this daily work out and all the other activities the kids have started in on, but I have been striving to make the best of every work out, making sure I get enough protein with each meal and resting on off days.

I have just finished the first four weeks of the bodybuilding.com Women's Training Bible and have decided to add on a little to the next set of four weeks to help me target areas (like my legs and abs) that I found I need to work on more.  That's the best part of working out, customizing it to the way you need.

So here are my next four weeks worth of daily workouts.

12 WEEK HIIT CARDIO AND LIFTING WORKOUT

WEEK FIVE AND SIX

MONDAY

LIFTING

Barbell curls 12-15 reps
Bent over barbell rows 15-20 reps
Barbell shoulder press 12-15 reps
Barbell bench press 15-20 reps
Barbell Tricep extensions 12-15 reps
Repeat 2x

TUESDAY

LIFTING

Barbell squats 15-20 reps
Dead lifts 15-20 reps
Barbell lunges 15-20 reps (each leg)
Standing calf raises with barbell 15-20 reps
In and out crunches 15-20 reps
Lying leg raises 15-20 reps
Bicycle crunches 35-40 reps
Raised leg crunches 35-40 reps
Repeat 2x

WEDNESDAY - OFF

THURSDAY

LIFTING

Tricep dips 15-20 reps
Barbell curls 12-15 reps
Lateral raises with barbell 12-15 reps
Barbell pull downs 12-15 reps
Barbell Tricep extensions 12-15 reps
Repeat 2x

FRIDAY

LIFTING

Barbell squats 15-20 reps
Dead lifts 15-20 reps
Barbell lunges 15-20 reps (each leg)
Standing calf raises with barbell 15-20 reps
Barbell shrugs 15-20 reps
In and out crunches 15-20 reps
Lying leg raises 15-20 reps
Supermans 15-20 reps
Bicycle crunches 35-40 reps
Raised leg crunches 35-40 reps
Repeat 2x

SATURDAY - OFF

SUNDAY - OFF

WEEKS SEVEN AND EIGHT

MONDAY

LIFTING

Barbell curls 12-15 reps

Bent over barbell rows 15-20 reps

Barbell shoulder press 12-15 reps

Barbell bench press 15-20 reps

Barbell Tricep extensions 12-15 reps

Repeat 2x

TUESDAY

only doing one rep instead of the four

LIFTING

Barbell squats 15-20 reps
Dead lifts 15-20 reps
Barbell lunges 15-20 reps (each leg)
Standing calf raises with barbell 15-20 reps
In and out crunches 15-20 reps
Lying leg raises 15-20 reps
Bicycle crunches 35-40 reps
Raised leg crunches 35-40 reps
Repeat 2x

WEDNESDAY - OFF

THURSDAY

LIFTING

Tricep dips 15-20 reps

Barbell curls 12-15 reps

Lateral raises with barbell 12-15 reps

Barbell pull downs 12-15 reps

Barbell Tricep extensions 12-15 reps

Repeat 2x

FRIDAY

only doing one rep instead of four

LIFTING

Barbell squats 15-20 reps
Dead lifts 15-20 reps
Barbell lunges 15-20 reps (each leg)
Standing calf raises with barbell 15-20 reps
Barbell shrugs 15-20 reps
In and out crunches 15-20 reps
Lying leg raises 15-20 reps
Supermans 15-20 reps
Bicycle crunches 35-40 reps
Raised leg crunches 35-40 reps
Repeat 2x

I (mistakenly) forgot to measure myself until the second week so I am not sure how many inches I have changed since starting, but I can definitely feel a difference in my muscles and the make up of my body.  And (even though I am super insecure about this) I am starting to get ABS!  CAN YOU SEE THE SHADOWS WHERE THEY ARE STARTING TO COME IN??

ignore the mess

Even though my progress isn't huge yet, I am getting there and every workout is a step in the right direction!  I am looking forward to checking my measurements in a month and taking another picture to see how much more muscles I have gained and fat I have lost! 

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