Strong Curves Program: 1st Week - Every Other Day?

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s_hossein
s_hossein Posts: 143 Member
in Fitness and Exercise
I've just started the strong curves program, and I saw that Workout A is on the 1st day of the week and Workout B is on the 3rd? Does this mean for the first 4 weeks I work out every other day or have I misunderstood? In the intro of the book there's a little table that says rest days are on wednesday & weekends.

I know this is a stupid question, but I'm super new to this
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  • nikkohli
    nikkohli Posts: 311 Member
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    The book I have says (Ch. 7, p.60) that it should go
    Day 1: A
    Day 2: B
    Day 3: Active rest
    Day 4 A
    Day 5: C
    Day 6 Active rest
    Day 7: complete rest

    but I did see the same thing writtern on the spreadsheets, which is a little confusing.
    I have been doing it
    Day 1: A
    day 2: Active rest
    Day 3: b
    day 4 Active rest
    day 5 C
    day 6 Active rest
    Day 7: rest

    I just finished my first week of all the workouts, so I don't know if my way is "bad" or "wrong", but so far it has worked for me :) However, there are SO many people on here more knowledgable than me so I look forward to responses too! Sorry if that wasn't too helpful--just wanted to let you know you aren't alone ;)
  • jemhh
    jemhh Posts: 14,261 Member
    edited March 2015
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    You can do it for 3 days or 4 days. The three day way is the second way that nikkohli wrote it above. The four day way was originally what nikkohli wrote above but now Contreras says to do this instead of repeating A. You'd do it on the same schedule as what nikkohli wrote for 4-days. (FWIW, I do it MWF and Saturday):

    Screenshot_2015-02-27-20-25-31_zpsyof0zdav.png
  • rileyes
    rileyes Posts: 1,404 Member
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    I'm trying to figure it out too. This is what I do:

    Week One
    Day 1= A
    Day 2= B
    Day 3= HIIT A
    Day 4= C
    Days 5, 6 and 7 =off (playing sports instead)

    Week Two
    Day 1= HIIT B plus workout A
    Day 2= B
    Day 3= HIIT A
    Day 4 = C
    Days 5, 6 and 7 =off (playing sports instead
    (and then just continue the following weeks like Week Two)

    I am curious how everyone else performs this program too.
  • rileyes
    rileyes Posts: 1,404 Member
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    Is there a Strong Curves group on MFP? How do you find groups?
  • gmallan
    gmallan Posts: 2,099 Member
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    jemhh wrote: »
    You can do it for 3 days or 4 days. The three day way is the second way that nikkohli wrote it above. The four day way was originally what nikkohli wrote above but now Contreras says to do this instead of repeating A. You'd do it on the same schedule as what nikkohli wrote for 4-days. (FWIW, I do it MWF and Saturday):

    Screenshot_2015-02-27-20-25-31_zpsyof0zdav.png

    I second this. I did the program originally as AB rest AC but Bret has since come out and given an alternate fourth workout instead of repeating A. You could throw in an extra rest day between AB or AC if you needed to. I wouldn't do three or four in a row though.

    It's also completely fine to do AB rest C or A rest B rest C if you want to do 3 workouts a week.

    Basically whatever works for your schedule making sure you get enough rest
  • gmallan
    gmallan Posts: 2,099 Member
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    rileyes wrote: »
    Is there a Strong Curves group on MFP? How do you find groups?

    This is the Strong Curves group here on MFP. I don't think it's particularly active but you could join that

    http://community.myfitnesspal.com/en/group/15191-strong-curves

    Alternatively there's a fantastic facebook group called "SC Ladies" which is where the screen shot posted by jemhh above comes from. You can also access the workout templates there in a pinned post

  • rileyes
    rileyes Posts: 1,404 Member
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    Thanks. I joined the SCLadies FB. I'll check out the MFP group.

    I perform the workouts at home and need to find alternatives to the "horizontal rope chop" and the "45 degree hyper extension". So far, I'm on my knees with the first and horizontal for the second.
  • rileyes
    rileyes Posts: 1,404 Member
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    Thanks. I joined the SCLadies FB. I'll check out the MFP group.

    I perform the workouts at home and need to find alternatives to the "horizontal rope chop" and the "45 degree hyper extension". So far, I'm on my knees with the first and horizontal for the second.
  • gmallan
    gmallan Posts: 2,099 Member
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    Not sure about the hyper but you could probably use bands for the rope chop.
  • s_hossein
    s_hossein Posts: 143 Member
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    I'd prefer 4 days a week.

    How should I organise my workouts? Are they supposed to be combined?
  • jemhh
    jemhh Posts: 14,261 Member
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    s_hossein wrote: »
    I'd prefer 4 days a week.

    How should I organise my workouts? Are they supposed to be combined?

    Do them as described in the program.
  • rileyes
    rileyes Posts: 1,404 Member
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    s_hossein wrote: »
    I'd prefer 4 days a week.

    How should I organise my workouts? Are they supposed to be combined?

    Also do you perform the HIIT A or the HIIT B on the same day as A, B or C?
  • s_hossein
    s_hossein Posts: 143 Member
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    rileyes wrote: »
    s_hossein wrote: »
    I'd prefer 4 days a week.

    How should I organise my workouts? Are they supposed to be combined?

    Also do you perform the HIIT A or the HIIT B on the same day as A, B or C?

    No, I'm currently bulking
  • jemhh
    jemhh Posts: 14,261 Member
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    You don't have to do hiit on the same day as the SC workouts. I don't do any hiit. This is my schedule:

    Sunday -rest
    Monday - A
    Tuesday - walking
    Wednesday -B
    Thursday -walking
    Friday -C
    Saturday -4th workout
  • rileyes
    rileyes Posts: 1,404 Member
    edited March 2015
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    Sorry. I meant that as my own question. I don't see anyone mentioning performing the Strong Curves HIITs. Are they separate from the A, B and C workouts? Anyone, here, incorporating them? Thanks "jemhh" you just answered.
  • gmallan
    gmallan Posts: 2,099 Member
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    What's HIIT A and B?
  • s_hossein
    s_hossein Posts: 143 Member
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    Can I perform those whilst bulking
  • jemhh
    jemhh Posts: 14,261 Member
    edited March 2015
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    There are no workouts that are called Strong Curves hiit. I just double checked the book and didn't see them. Hiit A and Hiit B is just meant as "hiit workouts #1 & #2 that you do in a given week. "
  • rileyes
    rileyes Posts: 1,404 Member
    edited March 2015
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    gmallan wrote: »
    What's HIIT A and B?

    I understand it to be combining all the A1 and A2 reps in A, B and C to create HIIT A. Same for B.
  • rileyes
    rileyes Posts: 1,404 Member
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    jemhh wrote: »
    There are no workouts that are called Strong Curves hiit. I just double checked the book and didn't see them. Hiit A and Hiit B is just meant as "hiit workouts #1 & #2 that you do in a given week. "

    Check out page 84.

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