April 4, LIIFT4 Grand Finale!

April 4, 2019, Thursday - LIIFT4, wk8, d4: Full Body HIIT + Shoulder Care Yoga + Push/Pull Challenges + TCF.

Well, this is it.  The last routine of the LIIFT4 program.  It is an 8-week program, but because of my schedule and other exercise commitments, namely tennis and Yoga, and some injury breaks, it took a little over double that.  I averaged two of the four routines a week.  And now, I have come to the final routine, Full Body HIIT.  My left ankle has been hurting pretty bad so I almost decided to hold off and do it when I was at 100% or close to that, but I eventually decided to just power through and get it done.  I did have to modify a little on some of the jumping moves, but I'll put that in the notes for each block.  For now, here is the rundown of the routine:

Block 1
Soccer Run (60 sec.)
Push-Up Mountain Twister (45 sec.)

Right off the bat, I had to modify the first move.  I couldn't lift my foot and then put it down at that angle.  I also couldn't kick my right foot in because that would put too much pressure on my knee.  So I tried high-knee running which was good for my knee, but that still hurt my ankle.  So I tried Shaun T's move, Low Switch Kicks, and that released the pain by quite a lot.  Then I added the arms for Mummy Switch Kicks.  For the second move, rep counts for the three rounds were 5, 6, 10.  Once I got the hang of it, I turned it on at the end.

Block 2
Sumo Jumps (45 sec.)
Double Plyo Push-Ups (30 sec.)

Sumo Jumps were totally fine, no modification, just the burn. Reps for the three rounds averaged in at 65.  For the Ups, I did pretty well, again, getting stronger as I progressed.  Reps were 16, 18, 20. 

Block 3
Single Leg Plyo Lunge Jumps (30 sec. total, 15 sec. each leg)
Push-Up Knee Tucks (15 sec.)

I had to modify on the left side a ton because my ankle just couldn't take it.  I was dying with the last move, and I was careful not to come in too tight.  Rep count was 10, 10, 12.

Burnout
All six of the moves done for 30 seconds each with a 15-second break between each move.

For this final burnout, I turned off all the safeties (except for the ankle) and went for it.  Non-stop for three minutes.  BRUTAL!

Core Block
Prayer Crunches
Straight Leg Windshield Wipers
Rocking Plank

This combo was actually fine.  Nothing too strenuous.  Slow and steady and focused.  Obliques got a good stretch and workout. 

Overall, I was happy with this routine and this program.  I was glad to finally see Joel do a workout with the team, and it was cool that he brought everyone in to do the routine with him.  I still would have liked some music, though.  I was burned out, sweating like crazy and the burn was ON!  Happy to have completed this program.

I did the Shoulder Care and it was a good stretch.  For the Challenges, I was feeling better than yesterday so I was able to easily hammer out the Pull-Ups.  Again, I almost didn't do the Push-Ups because I did so many during the workout, but I figured, heh, just to keep it uniform, I did them, too.  And finally, ending with a good flow series.

In the end, I burned a good 606 kcals.  Now to decide what to do next.  I'm looking at Shaun T's new 20-minute program.  If I go that way, I'll have to wait till my ankle is healed.