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

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

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.

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):

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

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.

Not sure about the hyper but you could probably use bands for the rope chop.

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.

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 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.

Where did that come from. I thought I'd read the book pretty thoroughly and don't recall seeing that.

So you do A1, A2, B1, B2, C1, C2 for HIIT A. What kind of protocol? (%1RM, rests etc.) How exactly does that make it HIIT?

rileyes wrote: »

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.

That is a proposed schedule. There are no actual official SC HIIT workouts. Read the entire page:

"I recommend performing up to two high intensity cardio sessions each week along with your strength workouts. This could be hill sprints, HIIT, tabatas, a kickboxing class, or any form if exercise that causes a rise and fall in your heart rate."

rileyes wrote: »

Okay. Those are called "paired super sets" -- page 66. So, he recommends completing those sets first. For instance, 3 sets of A1 followed by 3 sets of A2 then go onto the other moves.
That's better. Then you can incorporate your own HIITs.

You superset A1 and A2. That means that you do a set of A1 and then immediately do a set of A2. Wait 60-120 seconds. Do another set of A1 and a set of A2. Wait 60-120 seconds. Then do your third set of A1 and third set of A2. Then you repeat that pattern with B1 and B2. Then move onto the next exercise. So if you are in Week 1 of Booty-ful Beginnings (I hate these workout titles) you do:

10-20 bodyweight glute bridges
8-10 dumbbell rows (each side)
rest 60-120 seconds
10-20 bodyweight glute bridges
8-10 dumbbell rows (each side)
rest 60-120 seconds
10-20 bodyweight glute bridges
8-10 dumbbell rows (each side)

10-20 bodyweight box squats
8-12 barbell bench press
rest 60-120 seconds
10-20 bodyweight box squats
8-12 barbell bench press
rest 60-120 seconds
10-20 bodyweight box squats
8-12 barbell bench press

10-12 Romanian deadlifts
rest 60-120 seconds
10-12 Romanian deadlifts
rest 60-120 seconds
10-12 Romanian deadlifts

15-30 side lying abductions on one side
15-30 side lying abductions on other side

One 20-120 plank

One 20-60 second plank from knees

None of that is HIIT. If you then want to do a HIIT session afterward, go for it. But there are no Strong Curves HIIT Workouts in the book.

Yep, I think that's it. For HIIT try things like running, hill sprints, bike, battle ropes, sled work, barbell complexes, kettlebells...