Today marked the first day of Lift 4. This is Joel Freeman's second complete program, in which he was the sole trainer for BODI (he was a co-trainer on the Core de-Force program). It was also the first non-sport-specific program(his first full program, 10 Rounds, was a boxing-based program). This is the first time I did Lift 4 after doing the 25-minute speed train workout. Today was chest and triceps in the 50/50 format, in which you do all the lifting first, then do cardio, then finish with core and stretching.
The lifting portion was a bit easier than in the 25-minute speed train workout since you are only doing 10 rep sets, not sixty-second sets. All of the lifting is done with a 2x2 or 2x1 tempo. Then, you do three rounds of cardio, following a 65-45-30 format in which you do the first exercise (soccer runs) for sixty seconds, the second exercise (mountain climbers) for forty-five seconds, and the third exercise (catchers) for thirty seconds. After that, you finish with three rounds of core, alternating between rope climbers and bent-knee windshield wipers, and finish with stretching to cool down. I found the cardio and core portions of the workout to be the hardest because even though you do some cardio and core in 25-minute speed train, it is once a week, and the cardio does not get your heart rate up as much as the cardio in Lift 4 does. Also, the workout was about 15 minutes longer than the 25-minute speed train workouts. But, it was a good way to kick off the week and a new workout program.
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