Workout Update: Lift-4/645 Corrective and Foam Rolling Day 5

Day 5 was a full-body HIIT workout in Before Lift-4 and the lower-body foam rolling routine from the 645 corrective workouts.

The HIIT workout was short (just 20 minutes), but tough. You do two blocks, each with two exercises that you do for three sets with basically no rest between the moves or the sets. In the first block you do sumo jumps (or sumo squats with heel lifts) and then cross mountain climbers, which are like regular mountain climbers/plank runs but you bring your knees toward the opposite elbow as you run. Then, in the second block, you do squat jacks and then triple bear (which is the hardest move in the program). Triple bear is basically holding a beast position (on your hands and knees and then lifting your knees off the ground two inches) and then either hopping or stepping to the side, back to the middle, and the other side, all while trying to keep your knees just two inches off the ground. Then you finish with the core component which is rope climbers into bicycles for three sets. It i again very much like the regular HIIT workouts in the program, just shorter.

The foam rolling routine was another good one. This one is 20 minutes and works your entire lower body starting with your quads and ending with the arches of your feet. Some of the moves you roll (or hold) for one minute, and others for thirty seconds.