Workout Update: 25 Minute Speed Train: Day 4

Day 4 was the second lower-body workout of the week. This one was a burnout workout, similar in format to the upper-body workout. There are four blocks of work, each with a "main" exercise that you use a dumbbell for, for two or three sets (depending on the exercise), then there is a burnout exercise that you use a resistance loop for. 

Again, the workout is challenging, but not impossible. The hardest exercise in the workout is the negative lunge, in which you start in a lunge position with your knee on the floor and then raise up to what is a starting position for a traditional lunge. You can do the exercise with or without weight (and if you use weight, it will be very light; Joel was only using 15 lbs). You can also do what are essentially pulsing lunges if it is too hard on your knees. 

Even though these workouts are short, you absolutely feel them the next day. So, they pack a lot into 25 minutes, and because the breaks are very short, you are getting a cardio effect as well.