LIIFT4 - WEEK 4
Day One - Chest and Triceps Circuit
Welcome to week four! After a quick warmup, you start your day one with ten reps of chest press, ten reps of tricep press, ten reps of flies, and then ten reps of tricep kickbacks. You repeat each of those moves for three times total.
Your second block has you doing decline press, skill crushers, rotating chest press, and then single side crushers. You repeat all those moves ten times and it’s for a total of three times as usual.
The burnout round is a killer with 30 seconds of wide pushups, and then 30 seconds of tricep pushups. If the quad sets didn’t burn out your arms and chests, these pushups sure will!
You finish with your core component, and it’s reaching sit ups, and bicycle this. With reaching sit ups, you’re not using any momentum, so your arms aren’t going over you’re head, they’re already up. You’ve got 30 second of each for a total of three reps.
Day Two: Back and Biceps 50/50
50/50 days. Phew. lets go for it! You start your first block with ten reps of wide rows, and ten reps of wide curls. You repeat each move for a total of three times.
Your second block of reverse flys, and full curls. Ten reps of each for a total of three.
Your third block is full rows, and then hammer curls. As usual, ten reps of each and you’re doing this a total of three times.
Now…on to the HIIT. You’re using the 60, 45, 30 method. For sixty seconds you’re doing square squat jump. Rotating 90 degrees with each squat jump. Then you drop to the grown and do 45 seconds of wide mountain climbers. And then for third seconds you’re doing single leg ploy jumps. You repeat it all for a total of three times!
Your third block is full rows, and then hammer curls. As usual, ten reps of each and you’re doing this a total of three times.
Now…on to the HIIT. You’re using the 60, 45, 30 method. For sixty seconds you’re doing square squat jump. Rotating 90 degrees with each squat jump. Then you drop to the grown and do 45 seconds of wide mountain climbers. And then for third seconds you’re doing single leg ploy jumps. You repeat it all for a total of three times!
And onto the core component. You’re doing side reaches, and plank taps. You’re in high plank, and you touch a dumbbell in front of you. A total of three times!
Day Three - Shoulder Intervals
My favorite day! (The shoulder interval workouts go so quick.) After a quick warm up, you start your first block with 10 reps of lateral raises, 10 reps of front raises, and then 30 seconds of speed skaters. You repeat three times total.
Block two has you doing shoulder presses, and then shoulder flies. Remember those awful shoulder flies? They’re ba-aaaack! You may be able to go up on weights but be sensible about it! I’m on my third round as of this writing and I still am doing 8lbs and finding that pretty hard by the end of the 7th or 8th rep! Your cardio is 30 seconds of squat jumps.
Block three has you doing upright rows, swimmers, and your 30 seconds of cardio is soccer sprint. Soccer sprint is like soccer runs, only you’re going a lot faster. Ten reps of each for a total of three times.
Core component has you doing scissor kicks, and then reaching sit ups. 30 seconds of each move for there times. Oh, and then Joel in all evilness adds in 30 seconds of alternating leg twists. Hey, don’t kill the messenger!
Day four - Legs HIIT
Phew. So do I like Legs HIIT or do I hate it??? I like that I don’t have to pull out my weights but otherwise I don’t think I like it. Because it burns! So after a quick warmup, you’re doing four different cardio moves for 60 seconds, 45 seconds, 30 seconds, and 15 seconds. The moves get harder as the time gets shorter. So for 60 seconds, you’re doing soccer runs, with a sprint the last 10-15 seconds. Then for 45 seconds, you hop down into triple bear. For 30 seconds, you’re back up for sumo squat jumps, and then for the last 15 seconds, you’re doing plyo lunges. You repeat that for a total of three times.
Then onto the burnout. You’re doing the same cardio moves as above, but you’re doing them for 30 seconds, going straight through for two minutes of pure cardio. You repeat that twice.
Your core component is prayer crunch, and then high plank leg lifts. Still working those legs even in the core. You do both of those for 30 second, a total of three times.
And congratulations!!! You are halfway through with this program! Onto Week 5!
Day Three - Shoulder Intervals
My favorite day! (The shoulder interval workouts go so quick.) After a quick warm up, you start your first block with 10 reps of lateral raises, 10 reps of front raises, and then 30 seconds of speed skaters. You repeat three times total.
Block two has you doing shoulder presses, and then shoulder flies. Remember those awful shoulder flies? They’re ba-aaaack! You may be able to go up on weights but be sensible about it! I’m on my third round as of this writing and I still am doing 8lbs and finding that pretty hard by the end of the 7th or 8th rep! Your cardio is 30 seconds of squat jumps.
Block three has you doing upright rows, swimmers, and your 30 seconds of cardio is soccer sprint. Soccer sprint is like soccer runs, only you’re going a lot faster. Ten reps of each for a total of three times.
Core component has you doing scissor kicks, and then reaching sit ups. 30 seconds of each move for there times. Oh, and then Joel in all evilness adds in 30 seconds of alternating leg twists. Hey, don’t kill the messenger!
Day four - Legs HIIT
Phew. So do I like Legs HIIT or do I hate it??? I like that I don’t have to pull out my weights but otherwise I don’t think I like it. Because it burns! So after a quick warmup, you’re doing four different cardio moves for 60 seconds, 45 seconds, 30 seconds, and 15 seconds. The moves get harder as the time gets shorter. So for 60 seconds, you’re doing soccer runs, with a sprint the last 10-15 seconds. Then for 45 seconds, you hop down into triple bear. For 30 seconds, you’re back up for sumo squat jumps, and then for the last 15 seconds, you’re doing plyo lunges. You repeat that for a total of three times.
Then onto the burnout. You’re doing the same cardio moves as above, but you’re doing them for 30 seconds, going straight through for two minutes of pure cardio. You repeat that twice.
Your core component is prayer crunch, and then high plank leg lifts. Still working those legs even in the core. You do both of those for 30 second, a total of three times.
And congratulations!!! You are halfway through with this program! Onto Week 5!
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