For Day 12, I just did the one Lift 4 workout, which was Legs 50/50. So, like the other 50/50 workout, this one had three blocks of resistance moves that alternated between two leg-focused exercises for three sets. Then, once you get through the resistance exercises, you have three rounds of cardio, doing three moves (high-knee running in place, triple bear, and no-jump burpees), that you do for one minute, 45 seconds, and 30 seconds respectively. Then, you finish the workout with three rounds of core, alternating between two core-focused moves.
The workout goes by very quickly. Again, you get very little rest between moves, which can make the transitions a bit hard, especially if you have limited space and need to use multiple weights. You are basically doing cardio during the entire workout because you get what amounts to no rest between moves and very little rest between sets. The only real breaks are between the blocks when Joel is demonstrating the moves that will be done in the next block.
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