December 27, 2018, Thursday. HY: LIIFT 4 - Legs, HIIT + TRI-Challenges + TCF.
Today is the last day of week 2 in the LIIFT 4 program. I am not doing this program according to the calendar, rather, I'm doing the routines when I can and don't have tennis. So that is about twice a week, so one week basically takes me two weeks to finish. Also, after today, I will be entering my Tennis Tournament Prep period so not heavy weights, and mainly conditioning and tennis and playing with my daughter are my workouts and activity until after the tournament which is on January 2, 2019.
Today, Legs. I was a little wary of doing Legs in this program because the last time, I was so sore for almost a week afterward. But I discovered that the routine was not a weighted routine, but rather just a HIIT routine. So I went for it. Only four moves declining in time as the move gets more and more difficult. The moves were: 1. High-Knee Run for 60 seconds, 2. Triple Bear for 45 seconds (the form is like you are on your hands and knees but your knees are off the ground, so you are on your hands and toes. Then you hop from center-left-center-right-center, knees stay low), 3. High Jump Burpees for 30 seconds, 4. Alternating Lunge Jumps for 14 seconds. Each move has a 15 second break after it except for the last move at the end of the set which had a 30 second break.
There were 5 sets of those moves, but the last two sets were done doing all four moves for 30 seconds no breaks. That was sort of the burn out, and it was totally burning me out. Then of course, there was the Ab/Core round of two moves, 30 seconds each, in three rounds. and that was a killer part as well. It was a good workout. So good, that I decided to integrate the TRI-Challenge and count the moves in the routine towards my reps in the challenges. Good thing, because I was dead afterward.
I finished with a Flow series, but I was sweating like a pig, for sure!
In the end, I burned a good 581 kcals. Again, a pretty good number for a short workout.
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