Jan. 31 Finishing up Week 4 of LIIFT4.

January 31, 2019, Thursday - LIIFT4 - Week 4, Legs HIIT + Shoulder Care Yoga + TCF.

The Legs HIIT routine is actually sort of a relief for me compared to the weighted leg days.  Just a quick rundown of the routine which is just 4 moves done in three rounds, then they are done three more times in a Burnout.  Here are the four moves with their times for the main HIIT:

Soccer Run/Sprint - 60 sec.
Triple Bear - 45 sec.
Sumo Squat Jumps - 30 sec.
Single Leg Plyo Lunge - 15 sec.

There is a 15-second break between each move, then a 30-second break at the end of each round.  The Burnout is the same four moves all done for 30 seconds each with no breaks between the moves and only a 30-second break at the end of each round. 

Doing this routine is a good burner for me and I was feeling it by the time I hit the Burnout.  When I went down the stairs, I could feel the wobbliness in my legs.  That's how I know I got wasted.

The core block was these two moves:

Prayer Crunch
High Plank Alternating Leg Lifts

Three rounds of 30-seconds each move with a 15-second transition period.  I almost made it without a tap out, but pushing it on the crunch, trying to get my shoulders higher, BURN and CRAMP!!!

The Shoulder Care really opened up my shoulders.  I need to do it more often if I really want to see results.  Ended with the Flow series.

In the end, I burned a good 639 kcals.  Good for a short workout.