Welcome to the final build week! I started off strong, but as I was putting my LIIFT4 week 6 review together for you guys, I was realizing just what a cluster this week was. Well, at least at the end, when my health threw me a few curve balls. But here’s the deal, I didn’t quit. I didn’t let it stop me from making progress. But I did listen to my body and ensure there was plenty of rest and fluids (the good kind 😉 ).
Are You Hurt or Injured?
Did your Dad ever tell you this growing up? No? Well, you should have lived with us! This week brought a few challenges. I’ve been dealing with some crazy gastro issues, moderate energy levels, lots of stress, a weird eye twitch and low patience. Hmm…maybe it’s time for vacation? Well, to top it all off at the tail end of the week I got really sick after dinner, then spent the entire night throwing up. Good times.
Well, that whole, ‘are you hurt, or injured?’ question popped in my mind the next day. I still didn’t feel great, but I wanted to figure out a way to finish my last workout of the week. I knew it was a HIIT only workout and that I could modify the whole thing if needed. And that’s what I did. Oh, and I had to do it on Monday, which pushed the start of week 7 to Tuesday. But hey, ya know what? It doesn’t matter with this program! You move the workouts to fit your life. It’s pretty spectacular!
LIIFT4 Week 6 Review
So, as I run you through my LIIFT4 week 6 review, you’ll understand why my Legs HIIT video looks like it’s in slow motion. 🙂 On a positive note, I will tell you that week six got here a lot faster than I ever anticipated it would. It’s kinda crazy how fast the week goes when you only “have to” workout four days a week! This week started and ended on Monday’s . Yep. Man, in any other program, this would have bugged the hell out of me, or forced me into a double workout. But over the past two months I have completely shifted my mindset on the need to go 1000% six days a week.
Day 21 – Chest & Triceps Circuit
As we hit this final build week, I was definitely pushing the weight. I realized in this workout that I may have been putting a little too much strain on my shoulders, but nothing a bit of ice and stem couldn’t solve.
Day 22 Back & Biceps 50/50
One of the best things about this week was that I started making the turn in my cardio endurance. Yay, only took six weeks. Ha! But, I’m not going to complain, I can just imagine where I’ll be at this time in round two!
Three Tips to Workout Safe When You Don’t Feel Your Best
I’ve done my fair share of workouts under the weather, with sore and strained muscles, and migraines. I am not an advocate for working out when your body says, N.O. Like when you have a chest cold and can’t even breath when you’re standing upright. If you think you’re going to do a 30 HIIT workout and actually get anything from it, think again.
Here are a few things that help me get through workouts and recovery sessions, and not let my head make excuses.
- Get in Touch with Your Body – I mean really get in touch and be realistic about what your body is truly capable of that day. You may have a big lifting day on deck, but if your muscles are fatigued, if you can barely lift your coffee cup, then you don’t need to be stacking on weight and chance injury.
- Hydrate! A lot of our exhaustion and muscle fatigue that is not a result of an intense workout is brought on by dehydration. And this is not to discount how important hydration is every day, all day. But it is so easy to let our water goals get away from us given how busy our lives are, so just do your best to stay on top of it!
- Rest. I know what you’re thinking…ah, duh. Of course I need to rest. But here’s the thing, how often do you actually do it? If you’re even some-what like me, I know that answer to that question is, little-to-none. But the more you push it, the more worn down you get, the longer it takes to bounce back. Give yourself the time and the grace to rest for a day, or longer, then get back after it!
Day 23 Shoulder Intervals
A wonderful but sad day, as I realized this will be our last interval workout. The next two weeks our format and schedule changes up, but I loved having this one under our belt. And hey, nothing makes you feel more beasty than busting resistance bands!
Day 24 Legs HIIT
Well, wanna know what a fully modified workout looks like? Here it is! I guess the biggest thing I would want you to take away from this is, even if you’ve watched my 23 other videos and hesitated if this workout could be right program for you. If it’s too intense. Let me assure you that even if you have to modify 80% of the time, you will make incredible strides on your health and fitness journey!
Time to Shred!
Well, we’re done with our six weeks of building. And boy did we ever build! For the next two weeks we shred. The workouts are switched up a little, the HIIT is more intense and we will even mix it up with our core.
Keep up the great work, no matter where you’re at in the program and on your journey! And don’t forget; Trust the Process and Trust the Trainer! Joel legit knows his stuff, and you need to treat every one of these workouts as if you’re paying $80/hour at the gym for a personal training session. Because that’s exactly what it is.
xo, Tiff
Related Articles
Week 1Â Â Â Â Â Â Â Â Â Â Â Â Â Â Week 2Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Week 3
Week 4Â Â Â Â Â Â Â Â Â Â Â Â Â Â Week 5