This was my first day doing the 645 workout, which is essentially a full version of the 630 workout. The format is the same with six days of workouts, including 4 strength/resistance workout days, one day of flexibility/mobility, and one day of cardio.
Monday's workout is lower-body strength, with a focus on the back, legs, and glutes. There is also some plank work in there as well, so you are also working your core a bit. You do each exercise either for 15 reps or 30 seconds (which amounts to about 15 reps depending on how fast you go). There are three blocks in the workout. In the first block, you do two exercises with no rest between them, and then you get a 45-second rest break, and then do them again. The second block is the EMOM (every-minute-on-the-minute block) where you do a single exercise for 15 reps, and your rest period is whatever is left in the minute, then at the start of the next minute, you go again. The final block has three exercises that you do back-to-back with no rest, then you get 45 seconds to rest, and then you do the same three exercises over again.
The workout flows very well, and even though it is 15 minutes longer than the 630 workouts, you really do not notice it all that much. Thankfully, the warmup and the cooldown are included in the 45-minute time frame, so it is not one of those workouts that you are really doing for 50 minutes because the cooldown comes after the workout ends.
For XB, I did the mobility workout. Nothing new to report about that one. It was not really any better or worse than the last time I did the routine.
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