March 19, 2019, Tuesday - LIIFT4, wk7, d4: Full Body HIIT + Shoulder Care Yoga + TCF.
This is the first time for this new routine style, Full Body HIIT. So I was interested to see how it would go and what moves it was made up of. So here is the rundown of today's routine. The times are a little different for each set, but there are still three rounds for each set. The times will be noted next to each move:
Block 1
Single Leg Plyo Jump: (60 seconds, 30 seconds each leg)
Push-Up Knee Tuck: (45 seconds)
I was still feeling a little gimpy in my right knee, so I reduced the range of motion on my right side just to be safe on the jumps. The Push-Up Knee Tucks seemed easy enough and at first, they were, but at one point in the second round, I felt like a little "pop" or a "Poof" feeling my left calf and from that point on, my left calf felt like it was just off. The muscle either got too... not flexed, but the opposite of flexed. It felt weird for several days afterward as well. I'm falling apart part by part.
Block 2
Squat Jacks: (45 seconds)
Triple Bear: (30 seconds)
All's I can say is thank goodness for the shorter times! I was able to make it all the way through, but that last Triple Bear was brutal.
Block 3
Double Plyo Push-Up: Triceps Push-Up to Regular Push-Up (30 seconds)
Squared Squats: (15 seconds)
The Push-Up move was the most brutal move in this routine. I was able to make it through the first two rounds on my toes, then the first four reps of the last round, but I collapsed and had to go to my knees for the last 6 or so reps. I crushed the Squats.
Burnout
All 6 moves once each for 30 seconds, no breaks.
By this time I was pumped but tired, but more pumped so I was able to crush the Burnout.
Core Block
Scissor Kicks
Reaching Sit-ups
Straight Leg Bicycle Twists
Modify modify modify! I needed the modification in the last two rounds of this special THREE MOVE core block. That was tough!
In the end, I burned a good 881 kcals. Happy to get it done.
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