Loriann - Thanks! I hope you are enjoying LIIFT4! Please join us on the check in Kate posted a link to and let us know how you're doing with it.
Well, yay I finally did the last LIIFT4 workout this morning! Saturday: Rest - Sunday: Half Marathon - Monday: Cathe Live Push/Pull - Tuesday: LIIFT4 workout below.
Joel did some of the workout this morning with the backgrounders (all of them were there except Steve who was on vacation). He got sidetracked a few times (cleaning up a spilled water bottle, giving form pointers, etc.) but for the most part he tried to coach and do the workout, lol. At the end he said something about trying to do both being hard.
I give kudos to Cathe and Autumn (80DO) for being able to do that and not be totally sucking wind!
This week's Full Body HIIT was easier (cardio wise) than last week but still challenging.
Weight and measurement wise, I stayed about the same as at the end of 80DO. My eating hasn't changed and therefore no weight loss. But my upper body got more defined and leaner looking. I had a coworker comment on my "shoulders and guns" which I didn't really see, lol. And my upper body strength improved because I am lifting heavier now when I do Cathe Live workouts. My lower body is about the same so I didn't lose strength from 80DO even though there was less lower body weight work in LIIFT4.
Pros:
1) Only four days a week so you can add other workouts or steady state cardio.
2) Workouts range from 30-40 minutes so easy to fit in the morning.
3) Each workout packs a lot into the short period of time.
4) You work your abs every single workout.
5) You are able to safely progress to heavier weights.
6) Joel is GREAT at coaching and form pointers.
Cons:
1) Not enough lower body weight work, in my opinion. Will add more next time.
2) The backgrounders weren't always the same. Couldn't feel a connection to any of them like with 80DO (where they were always the same).
3) The exercise sequencing changed on the workouts but they were all essentially the same. Toward the end, I was craving more variety.
Week 8 - Workout #32 – Full Body HIIT – 32 Minutes
The format is HIIT followed by Abs (no weight work). There are three series of (2) exercises repeated (3) times with decreasing times. Followed by a burnout round which are all of the exercises for 30 seconds and then abs.
Series 1:
Soccerball Kicks (fast) – modification was slow down– (60 seconds)
Rest 20 seconds
Pushup/Twisting Mountain Climbers – modification was pushup on knees (45 seconds)
Rest 20 seconds
*Repeat 3 times
Series 2:
Sumo Squat Jump- modification was to take jump out and go up on toes – 45 seconds
Rest 15 seconds
Plyo Pushups – Wide/Tricep (modification was on knees) – 30 seconds
Rest 15 seconds
*Repeat 3 times
Series 3:
Single Leg Squat Jump switching legs @ 15 seconds – modification take out jump (30 seconds)
Rest 10 seconds
Pushup with a knee tuck (modification was pushup on knees/step the knee tuck in) – 15 seconds
Rest 10 seconds
*Repeat 3 times
Burnout (1x):
Soccerball Kicks (fast) – modification was slow down– (30 seconds)
Pushup/Twisting Mountain Climbers – modification was pushup on knees (30 seconds)
Sumo Squat Jump- modification was to take jump out and go up on toes – (30 seconds)
Plyo Pushups – Wide/Tricep (modification was on knees) – (30 seconds)
Single Leg Squat Jump switching legs @ 15 seconds – modification take out jump (30 seconds)
Pushup with a knee tuck (modification was pushup on knees/step the knee tuck in) – (30 seconds)
Abs – 30 seconds each:
Prayer crunches (hands together, crunch up and down not touching floor) – modification touch floor
Windshield Wipers (On back, legs straight, arms out to side, lower to 45 degrees) – modification bent knees
Plank on elbow - shift forward and back (modified to full plank with arms extended - on knees)
*Repeat 3 times