January 29, 2019, Tuesday - Biking + LIIFT4, Week 4 - Shoulders Intervals + Shoulder Care Yoga + TCF.
Last week, my daughter got the flu right after bringing her bike into the shop for repairs. I had to go and pick it up and bring in another bike for a check. So, I rode one bike to the shop and my daughter's bike back home. That is a good ride of around 11 km. Most of it is flat, but the last push is a steep incline up to our house. It was a good warm-up for my regular workout. Oh, and notice that I say "biking" because the bike I rode was more of an upright easy rider bike, not my recumbent bike. If it was that, I would have said "cycling".
When I got home I was pretty sweaty so I toweled off and got right to it. Every time the Interval workout comes around I say the same thing, that this is the style I would rather do than any of the others. I like the mix of resistance and cardio right there. And this routine gives a great pump and burn. Here is the rundown of the routine, as usual, it progresses in three rounds for each set, and the two weighted sets have 10 reps each then 30 seconds of a cardio move. Here we go:
Set 1
Lateral Raises
Front Raises
Speed Skaters
Set 2
Shoulder Press
Shoulder Flys
Squat Jumps
Set 3
Upright Rows
Swimmers
Soccer Sprints
Core Set
Scissor Kicks
Reaching Situps (I used two 4 kg dumbbells even though Joel doesn't.)
Oh man, by the end of this one, I was needing that Shoulder Care and when I did it, MAN! Did it feel good! Followed by the Flow series.
In the end, I burned a good 1039 kcals. It kind of wet my appetite for cycling again.
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