Dec. 20 LIIFT and Quad.

December 20, Thursday. HY: LIIFT 4 - Shoulders + Quad-Challenges + TCF.

This is the style of routine that I've wanted more of, Real integration of Resistance and Cardio.  Much like the Burn Intervals in ChaLEAN Extreme.  The only thing about this routine though is that the transitions between resistance and cardio seemed a little too deliberate and that caused the routine to feel a little choppy.  It lost a fluid feel and instead had a clunky feel to it.  But that notwithstanding, I had a good workout.  I didn't lift my max for my shoulders, but I did choose a weight that challenged me.  The toughest move was definitely that move where I'm holding light weights up and my elbows are at 90-degrees, then I open and close my arms while my knees are a little bent, and I'm leaning forward a bit.  This is the second time to do this move and both times, I've had to tap out because even with just 3kgs in each hand, I couldn't hold the position.  Too much BURN!  The cardio moves were fine, and like the HIIT stuff from an earlier routine, it was the third round that really brought the burn.  I keep forgetting to mention the Core Component, but the core work in all the LIIFT routines are surprisingly tough.  Today was no exception.  I learned my lesson before, and even though I have the Quad-Challenges listed second, I was actually integrating them into the routine by doing one move between each set of moves.  I did the Pike-Ups first because the last time I left the Pike-Ups after the core work, I was dying from the burn.  So this time, the separation between the two core sessions was enough to prevent cramping from the burn.

I finished off with a solid round of Tai Cheng Flows.

In the end, I burned a nice 469 kcals.  Lower than I would have hoped for, but about to be expected from a resistance routine with a little cardio included. Next up in the is program is Legs!