Day 4 was supposed to be Fundamentals 2 again in Beginner Pilates, but I kind of accidentally and then on purpose did the Hips, Buns, and Thighs workout instead. Meaning, at first I thought that was today's scheduled workout, was glad to see it was 27 minutes long because I had a work call get scheduled last minute, and by the time I realized I was not doing the correct workout, I was not going to switch. I will say that this is much harder than either of the Fundamentals workouts and there were a couple of times when I had to pause and skip a rep.
The Lift-4 workout was shoulders, which is an interval workout. There are three rounds. In each round you do two shoulder exercises (ten reps each, without rest in between) then you do a 30-second HITT cardio exercise. After the cardio move, you get a 30-second rest and then repeat everything two more times and then move to the next round. In the first round, you do shoulder presses and upright rows for the lifting moves, and then the cardio move is a quick jump-step kind of thing. In round two you do front raises and lateral raises for the lifting moves and burpees for the cardio move. In the third round, you do wide front raises and what Joel calls shoulder flys in which you start with your arms bent at 90 degrees out in front of you so your hands are at forehead level and your elbows are basically touching, then you open your arms so that your hands move to either side of your head and your elbows stay high at the same height as your armpits. Then, the cardio move is plyometric lunges.
Once you get through the three rounds, you do two core exercises, back-to-back for three rounds. The first is that you lay on your back and kick your feet in a scissor motion (kind of like the Pfeiffer scissors from P90x, but your feet stay about six inches off the ground as opposed to kicking your legs and feet up high and you kick your feet fast), and the second is a sit-up variation. It is another tough workout that will have you gassed by the end of it.
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