Day 22 was a return to Fundamentals 1 in pilates. I decided that instead of just doing the three weeks over again, I am going to do what I think would have been a better setup for the program. That is two weeks of the fundamentals workouts, and then two weeks of the core workouts. That will take me to the end of the first round of Lift-4, at which point I will reassess what I want to do.
The Lift-4 workout was the chest and triceps workout. This week it is a circuit workout in which you do two blocks of four resistance exercises that alternate between chest and triceps exercises, doing three rounds of each block. Then you have a burnout block in which you do wide push-ups for 30 seconds and then triceps push-ups for 30 seconds, repeating for three rounds. Then you finish with three rounds of two core exercises that you do back-to-back for 30 seconds. This is a very rough workout that will have your muscles very fatigued at the end. You keep the same amount of weight on the resistance exercises that you used last week because you are doing the exercises with no rest between them.
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