Workout Update: Lift 4: Day 18

Day 18 was the shoulders interval workout. I was able to increase the amount of weight I used for each exercise by 2.5 lbs, and felt that I had a pretty significant strength increase because none of the exercises were as hard as I expected them to be with the jump up in weight, given that my shoulders tend to be my weak point. I also did not have to modify any of the HIIT exercises in this workout, but I was definitely going slower than the cast members. 

Workout Update: Lift 4: Day 17

Day 17 was the mid-week off day, so I just did the stretching workout. No big changes in my flexibility to report from this one. 

Workout Update: Lift 4: Day 16

Day 16 was the back and biceps workout for week 3. This week, it is a circuit workout. So, you do three blocks, the first two consisting of four exercises that alternate back-biceps-back-biceps, back-to-back with no rest. Then, you have a burnout block in which you do back extensions and full biceps curls for 30 seconds. I did increase the amount of weight I used for each exercise (except the full biceps curls at the end, because my arms were shot at that point). I did have to drop set on a few of the exercises because the circuit format makes it much harder to maintain the heavier weight. Then, of course, the workout ends with three sets of core and a stretching cooldown.

Workout Update: Lift 4: Day 15

Day 15 was the start of week 3, which meant the Chest and Back workout. This one was another 50/50 workout. It was similar in format to the Back and Biceps workout last week: in block 1, you do two chest exercises; in block 2, you do a chest exercise followed by a triceps exercise; and in block 3, you do two triceps exercises. I did have to drop set skull crushers (which are in block 3).  I did 1.5 sets at 17.5 lbs, but because you are also doing triceps push-ups in that block, I had to drop the skull crushers down to 12.5 lbs to keep going. Otherwise, however, I increased the amount of weight I used for each exercise by 2.5 lbs from what I was using the first two weeks. 

The HIIT portion was hard and not set up correctly at all. Joel claims in the 50/50 workouts that the moves get harder as the time gets shorter. That is complete bullshit in this workout. You start by doing 180 squat jumps for 60 seconds, then do soccer runs for 45 seconds, then do jump lunges for 30 seconds. It should have been soccer runs for 60 seconds, jump lunges for 45 seconds, and 180 squat jumps for 30 seconds. But I got through it, and only had to modify the 180 squat jumps. I did a few of them in the first set, but mostly did the modified version. But, I was able to do soccer runs and jump lunges unmodified in all three sets. So, I am improving. And, of course, the workout ends with three sets of core exercises, followed by a stretching cooldown. 

Workout Update: Lift 4: Day 14

On Day 14, I did the Flexibility and Mobility 1 workout from 25-Minute Speed Train. I was also outside doing some yardwork, so while this was an off day, I was quite active. My hamstrings were very tight today, so the flexibility workout really helped.  

Workout Update: Lift 4: Day 13

Day 13 was the foam rolling recovery routine. This one felt very good. I did not feel as many knots in my legs as I did last week, which was a bit surprising. I had to do quite a bit of work today, so I did not do both the stretching routine and the foam rolling routine.

Workout Update: Lift 4: Day 12

Day 12 was the first HIIT leg day of the program. It consists of four exercises — high-knee runs, triple bear, catchers jumps, and lunge jumps — that you do for 60, 45, 30, and 15 seconds, respectively, for three rounds (with minimal rest between them). Then, you have two burnout rounds, each with 30 seconds of each exercise with no rest between them. Then you finish with core and stretching.

Again, I can tell my cardio fitness is getting better. I can do the unmodified versions of each exercise for a longer period of time than I did the last time I did Lift 4 (back in May, before life went crazy for a few months). I still can't keep up with the people in the video, but in this workout, they were all modifying at some point. So, it is a tough one, but good. 

Workout Update: Lift 4: Day 11

Day 11 was the week 2 shoulders workout, which was an interval workout. So, you do three blocks, alternating to weighted shoulder exercises (some form of a raise, followed by presses in the first block, flys in the second, and upright rows in the third), followed by a 30-second HIIT exercise. In the first block, you do soccer runs, in the second, you do catchers, and in the third, you do squat jumps. Then, you finish with core and stretching. This is the workout in which you do 30 extra seconds of core because the cast messed up the first move. Overall, I felt my cardio was improving as I was able to do more unmodified exercises in this workout, so I am making progress. 

Workout Update: Lift 4: Day 10

Day 10 was the mid-week rest day. I did the stretching routine, which did help with some of the soreness, and I do think that I had a bit more mobility today doing it than I did last Wednesday. If all goes according to plan, I will do the foam rolling routine on Saturday, and then the fist flexibility and mobility routine from 25-Minute Speed Train on Sunday.

Workout Update: Lift 4: Day 9

Day 9 was back and biceps. In week 2, this is a 50/50 workout. It has three lifting blocks: the first consists of two back exercises, the second is composed of one back exercise and one biceps exercise, and the third consists of two biceps exercises. Then, you do three blocks of cardio, following the 60, 45, 30 format, doing one-leg jump lifts, twisted mountain climbers, and 180 squat jumps (or squats with heel lifts) for the respective times. Then, you finish with core and stretching.

I was a bit surprised that my upper body was as sore as it was today, but the chest and triceps workout was kind of brutal. I definitely had to modify the cardio, but I did try to do at least a couple of unmodified moves before I dropped into the modifications. I am definitely looking forward to the rest day tomorrow.

Workout Update: Lift 4: Day 8

Day 8 was the chest and triceps workout for week 2. This week, it is a circuit workout, so you do two blocks of four exercises, doing each exercise (one chest, one triceps, one chest, one triceps) back-to-back with no rest. Then you do a bunrnout block alternating wide push-ups and triceps push-ups. Then you finish with core and a stretching cooldown. 

Even though many of the exercises in this workout are the same as in the week 1 workout, it was tough, because of the change in format, to use the same amount of weight for the exercises. I had to drop set a few of the exercises by the time I got to the second or third set in each block. So, it was definitely a challenge, but good nevertheless.

Workout Update: Lift 4: Day 7

On day 7, which was the second rest day in a row, I did the stretching routine. I had intended to do both the stretching and foam rolling routines, but the evening got away from me a bit as I was working, so I just did the one.  

Workout Update: Lift 4: Day 6

Day 6 was a rest day in Lift 4, so I did the roll and recover workout, which is an approximately 10-minute foam-rolling routine. It had been a while since I did that one, and I definitely had knots in my thighs and hamstrings, but not as bad as I expected. And, my legs were not as sore as I expected them to be. We will see if that is still the case tomorrow, however. 

Workout Update: Lift 4: Day 5

Day 5 was the fourth and final regular workout of the first week of Lift 4, which was the Legs workout. This week, it is a 50/50 workout consisting of three blocks of weighted exercise, in which you alternate two exercises, and then three rounds of cardio, performing three moves for 60, 45, and 30 seconds, respectively, with 15 seconds of rest between each exercise and thirty seconds of rest between each set. Then you finish with three sets of core (alternating two exercises) and stretching to cool down. I again found that the exercises were much easier after doing 25-minute speed train, especially because I had the tempos (which Joel alludes to in Lift 4, but does not really stress) ingrained. And, doing 10 reps is easier than doing 60-second sets (which usually amounted to 15-20 reps). But, I will say that when you do the lifting portion correctly, the cardio portion is very tough, especially in the third block. 

Workout Update: Lift 4: Day 4

Day 4 was the shoulders workout, which this week is an interval workout. So, you do two weighted exercises, followed by a 30-second cardio exercise in each of the three blocks. Then you finish with core and a stretching cooldown. I was still quite sore from the first two workouts this week, so lifting even 10- and 12.5-pound weights was tough, especially at the beginning. I again found that the practice with the tempos from 25-Minute Speed train really helped with the lifting in this workout, as I stayed with the cast members on the rep counts much better than I did when I had done Lift 4 before. So ultimately, it was a good workout. 

Workout Update: Lift 4: Day 3

Day 3 was the mid-week rest day in Lift 4. I did the stretch routine, which runs about 10 minutes. I decided to hold off on the foam rolling routine until Saturday, after leg day, when it would be more helpful. My upper body is definitely sore today from the first two workouts, but the soreness is not horrible. 

Workout Update: Lift 4: Day 2

Day 2 was the back and biceps workout from Lift 4, and this week it is a circuit workout, doing two quad blocks consisting of four exercises that you do for three sets. You do each exercise back-to-back with no rest (aside from the time it takes to transition from one exercise to the next). In each block, you alternate a back exercise with a biceps exercise. Then, you do a burnout block that just consists of two exercises, back extensions and biceps curls, then you finish with the core block and stretching to cool down.

I definitely felt yesterday's workout, mostly in my arms from the triceps work, more than in my chest. As with yesterday's workout, I was able to lift a bit heavier doing the exercises than I did in 25-Minute Speed Train since we were doing 10 reps as opposed to a 60-second set. The tempos from 25-Minute Speed Train definitely helped, as I really did not have to think about tempo as I was doing the workout.

Workout Update: Lift 4: Day 1

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.

Workout Update: 25 Minute Speed Train: Day 56

Day 56 was the last workout of the 25-minute speed train program. It was the second of the two flexibility routines. While I still prefer the first one, this one did grow on me a bit throughout the program. So, my plan going forward is to complete another round of Lift 4, followed by the follow-up to that program, Lift More. Then, I will probably try Tony Horton's (who has returned as a BODI trainer) new program, The Power of 4. 

Workout Update: 25 Minute Speed Train: Day 55

Day 55 was the last "real" workout of the 25-minute speed train program, which was core-cardio. This week, the workout uses the Give Me Five format. So, in each of the four blocks, you did a pre-fatigue exercise for 60 seconds and then four 40-second sets of the second exercise. I actually prefer this to doing four blocks and a burnout round, even though you do every exercise for a longer overall period of time.