Jan. 14 Working on my shoulders' strength and flexibility.

January 14, 2019, Monday - LIIFT4 - Week 3, Shoulders + Shoulder Care Yoga.

Today was a free day because no night class so I could come home a do a workout.  But I will have to take a break tomorrow to make up for today's missed class. 

This was another day for shoulders, just working on the strength with the LIIFT4 program.  Here is a run through of the workout after the warm-up.  All weighted sets are 10 reps and all sets are done in three rounds:

 Set 1

1. Lateral Raises
2. Front Raises
3. 30 seconds of Speed Skaters

Set 2

1. Shoulder Press
2. Shoulder Flys
3. 30 seconds of Squat Jumps

Set 3

1. Upright Rows
2. Swimmers
3. 30 seconds of Soccer Sprints

Core (15-second set up break between each set but not for resting.  Three rounds.)

1. Scissor Kicks– 30 seconds
2. Reaching Situps – 30 seconds

This was a great routine because, as I said before, I love the mix of weights and cardio in the same routine.  But not like the 50/50 routines where I do resistance in the first half then cardio in the second.  This was a good mixing of the two.  My heart rate went up and I got a good pump and burn on my shoulders.

This time, I also did my Shoulder Care Yoga.  My shoulders are still really tight, so I'm going to do this little shoulder stretcher for a while until I see clear results.  Of course, the capper was my Flow Series.

In the end, I burned a good 638kcals.  Not too bad for a shorter rotuine.