Welcome to Week Five. Sorry about the delay. In the three month hiatus, I finished LIIFT4, and did another round, so I've done it four times in total. I think I am going to start ChaLEAN Extreme tomorrow. I will write about it eventually. :P Without further adieu:
WEEK FIVE OF LIIFT4
Week 5, Day 1 - Chest and Triceps 50/50
You jump right to the floor and start with chest flies. Your next move is tricep presses, where you're keeping your elbows super close to your body and pressing up. Kind of like a chest press, only your elbows are in so your triceps get that burn. You repeat for a total of three times.
For your second block, you're still on the floor and you're doing rotating chest press and skull crushers. You repeat for a total of three times.
Third block is a good ol' fashioned chest press, and then you're finally up and doing tricep kickbacks. As usual, you do this three times in total.
Now, on to HIIT! It's still 60, 45, and 30 seconds for each move. As the move gets harder, the time you're doing gets shorter. You do 60 seconds of one leg plyo jumps. 30 seconds in, you switch to the other leg. Then 45 seconds is 2x2 mountain climbers. Two regular mountain climbers, two twisting mountain climbers. And then you finish off with 30 seconds of high knees. You do this for a total of three time.
You core component is dumbbell toe reaches, and windshield wiper legs. Each move for 30 seconds, a total of three times.
Week 5, Day 2 - Back and biceps circuit.
These days are allllllways tricky! You think that because there is no HIIT/cardio intervals that this is gonna be easy. Mwahahaha...
After a quick warmup, you start right away with doing dumbbell rows, bottom bicep curls, reverse flies, and top bicep curl. On bottom curl, you only bring your dumbbells halfway up from the bottom, and on top curl, you only bring your arms halfway down from the top, hence bottom and top curls. You repeat these four moves three times total.
Block two has you starting out on the floor with a dumbbells pullover, and then back up for hammer curls, wide rows, and wide curls. Repeat for a total of three times.
You move on to the burnout where you do 30 seconds of back extensions into 30 seconds of full bicep curls. This time you're not counting, you're just busting out as many of these you can do in 30 seconds with proper form. As Joel says, "it's called burnout for a reason!" I hope no one needs to use their arms for the rest of the day...
Onto core component where you're doing straight legged bicycle twists, and rolling over into low plank rocks. Thirty seconds each, three times total. You've earned your rest day for tomorrow!
Week 5, Day 3: Shoulder Intervals
Shoulder days, my favorite! After a brief warmup, you jump right in with upright rows, follow up with shoulder press. Ten reps each. your 30 second cardio interval for this block is 30 seconds of single leg plyo jumps. You switch to your other leg 15 seconds in. You repeat this for a total of three times.
Block 2 has you doing 10 reps of both front raises and lateral raises. Your cardio interval is 20 seconds of 180 squat jumps.
And your third block is a bit evil with shoulder flies (go light!) and then Y Raises. Your cardio interval is twisted mountain climbers. I swear, I hate those!
Onto the core component, where you're doing dumbbell driver. It's where you crunch up and take a dumbbell and hold the dumbbell over your knees as you go side to side, driving it over your knees. Then you do prayer crunch, where you may want to thank the good Lord that this workout is almost over. You repeat those for a total of three times, 30 seconds each.
Week 5, Day 4: Legs 50/50
Leg days are always super tough! And after your warmup, you just right in with front loaded squats, and then go into calf raises. You do this for a total of three times, although the calf raise position changes each time. First you start off with regular calf raises (feet forward). Then you do pigeon calf raises with your toes in, heels out, and then you do duck calf raises with your heels in and toes out to get all areas of your calf.
Block two has you doing goblet squats and reverse alternating lunge. On the lunges, each leg counts as one rep, so you're there for a while.
Block three has you doing deadlifts, and then alternate side lunges. Each leg counts as half, so both sides equals one full lunge.
Onto the cardio, which is my least favorite of any Legs 50/50. You're doing 60 seconds of fast feet burpees, which are about as pleasant as they sound. You're doing fast feet until Joel tells you to drop (and he still expects you to get up...) then 45 seconds of sumo jumps, and then you finish off with triple bear for 30 seconds. It's truly awful and you have my sympathies. And you have to do it a total of three times.
If you're not dead, your core component is 30 seconds of dumbbell extensions, and 30 seconds of floor to ceiling leg lifts for 30 seconds. Repeat both for a total of three times.
And week five is done!
