This past week's schedule was extremely hectic so I was not able to workout on Thursday or Friday, and I knew I would have to work on Sunday and Monday. So that meant that if I didn't work out today, I would not be able to work out for five days straight. I couldn't do that, so I went for a Saturday night workout.
Today was the finisher for Week 3 of LIIFT4, Legs 50/50. It was a burner with weights. The 50/50 denotes that half of the routine is resistance and the other half is cardio. All the resistance sets were done in three rounds and each move was 10 reps each. Here is the rundown of the routine after the warm-up:
Set 1
- Sumo Squats– 10 reps
- Bridges – 10 reps
Set 2
- Front Loaded Squats– 10 reps
- Calf Raises – 10 reps
Set 3
- Alternating Side Lunges– 10 reps
- Deadlifts – 10 reps
HIIT (cardio)
- Soccer Runs – 60 seconds
- Catchers – 45 seconds
- Lunge jumps – 30 seconds
Core
- Side Plank (right side) – 30 seconds
- Side Plank (left side) – 30 seconds
The toughest set was Set 2. The Front Loaded Squats really burn out the whole body, struggling to stay upright with those heavy dumbbells on my shoulders was extremely tough. I did a lot more Calf Raises than 10 reps though. Set 3 seemed like it went on forever! The Side lunges really racked my inner thighs and I felt a cramp coming on in the last set. I also started to modify a bit because I felt a little twinge in my right knee. I was very careful about the angle at which I came down, but I still felt some knee pain.
For the Cardio, It was tough, but if I had to choose, the last move, even though it is the shortest, was the toughest. I did a half modified pace, with a set bounce between the switch jump. But I did the standard style for the last set which thrashed me bad.
When I heard that it was only planking for the core, I thought I was given a break, and it was relatively easy for the first set and a half, but it became a real struggle during the last set and a half. I felt the BURN in my obliques.
I also did the Shoulder Care even though I didn't really work my shoulders today, I will do the shoulder stretch whenever I can because I want them to open up.
In the end, I burned a good 736 kcals. That is a lot for a 40-minute routine. Happy to get it done!
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