Workout Update: Lift 4/Shaun 20/645 Cardio hybrid: Day 5

On Day 5, I did the cardio circuit workout from Shaun 20 in the morning and the Legs (50/50) workout from Lift 4 in the evening. The cardio circuit workout was a little easier than the first time I did it this week, but it was still challenging. The Lift 4 workout was more challenging in the HIIT part than the lift portion, mainly because my legs felt like jelly by the time I got to the second half of the workout. 

Workout Update: Lift 4/Shaun 20/645 Cardio hybrid: Day 4

On Day 4, I did the Shaun 20 pure cardio workout and Lift 4 shoulders (intervals) in the evening. All the HIIT today ended up being low impact because the moves in the Lift 4 workouts are the ones that are some of the hardest for me to do, but I did do a couple of unmodified no-jump burpees. The Shaun 20 workout was slightly easier than the first time I did it this week but it was still challenging. 

Workout Update: Lift 4/Shaun 20/645 Cardio hybrid: Day 3

Day 3 was the rest day in Lift 4, so I did the 645 cardio workout in the morning and then the two Lift 4 recovery routines in the evening. It seems like rotating the three workouts will work well because the Shaun 20 workouts are definitely more intense (even when doing them low-impact) and are a bit longer than the 645 cardio routine. It absolutely helped to do the stretching and foam rolling routines from Lift 4. Even though they are short, they do help loosen you up. 

Workout Update: Lift 4/Shaun 20/645 Cardio hybrid: Day 2

On Day 2, I did the cardio circuit workout from Shaun 20 in the morning and then the Lift 4 back and biceps (circuit) workout in the evening. The Shoun 20 workout is similar to the cardio circuit from Insanity in that it has three rounds of four exercises, with a strength exercise that transitions you from block to block. Of course, the exercises are all low-impact, but the workout is still challenging. The Lift 4 workout was a challenge as well. I was really trying to focus on my lifting speed and form, trying not to do the reps as fast as I normally do. 

Workout Update: Lift 4/Shaun 20/645 Cardio hybrid: Day 1

Today marked the first day of a new round of workouts. As I said in the last post, I decided to incorporate a couple of the Shaun 20 workouts into the mix to freshen things up. They are led by Shaun T and were filmed during the pandemic when he was filming his Dig Deeper program (which you can tell because he has way more tattoos than he did during the Insanity workouts, and he is super jacked). The workouts are 20-minute, non-impact versions of insanity workouts, making the moves from Insanity and Insanity Max 30, very modified, so there is no jumping. They are perfect for anyone who wants to try Insanity but is not in good enough shape to do the program unmodified or has done Insanity but is now out of shape and wants to work back to the unmodified version. 

So, in the morning, I did the pure cardio workout from Shaun 20, which has a warmup and then a series of one-minute long exercises, all of which appeared in Insanity (e.g., switch kicks, power jacks, etc.,) that you do without jumping, and then you do a short cooldown. Then, in the evening, I did Lift 4's week 1 chest and triceps 50/50 workout. 

Workout Update: 645 Cardio/Lift 4 Hybrid: Day 55

Day 55 was the last day of this round of the hybrid workout. I just did 645 cardio in the evening. I decided to switch things up for the next round. Lift 4 is still going to be my primary workout, but I am going to incorporate a couple of the Shaun 20 workouts, which are shorter (20 minutes) low-impact versions of Insanity that Shaun T created when he was filming his Dig Deeper program and I will still do 645 cardio once or twice a week.  

Workout Update: 645 Cardio/Lift 4 Hybrid: Day 54

On day 54, I did the full-body HIIT workout, which was the last regular workout of this round of Lift 4. For most of the day my left foot was in a lot of pain, but by the end of the day it had let up enough for me to do the workout, but I did not do the 645 cardio routine in the morning because I did not want to risk making whatever was going on with my foot worse.

Workout Update: 645 Cardio/Lift 4 Hybrid: Day 53

Day 53 was supposed to be the full-body HIIT workout from Lift 4, however, I was helping someone move, so I used that as my second workout and just did the 645 cardio workout. It ended up being a long day and I was quite tired by the end of it, but I got a ton of steps in and did a lot of lifting. 

Workout Update: 645 Cardio/Lift 4 Hybrid: Day 52

On day 52, I did the 645 cardio in the morning and the shoulders and arms workout in Lift 4. The shoulders and arms workout is a circuit workout, and it was still quite challenging, even though I have used the same amount of weight for quite a while now.

Workout Update: 645 Cardio/Lift 4 Hybrid: Day 51

Day 51 was the rest day in Lift 4, and so, because I was quite busy today, I just did the 645 cardio routine in the evening. I did not do either of the recovery workouts from Lift 4 today. 

Workout Update: 645 Cardio/Lift 4 Hybrid: Day 50

Day 50 was the legs 50/50 workout in Lift 4 and the 645 cardio workout. Both of them went well, but I did still have to modify some of the HIIT exercises in the Lift 4 workout. I can tell that I am getting stronger and that my cardio is getting better, but I still have a long way to go.

Workout Update: 645 Cardio/Lift 4 Hybrid: Day 49

Day 49 was the start of the final week of this round of Lift 4. So, I did the 645 cardio workout in the morning and Lift 4's chest and back workout (which is a circuit workout again this week) in the evening. Both workouts went fine. Chest and back used all the same exercises as last week, just in a different order. At the end, there is a three-exercise burnout round in which you do two sets of push-ups with back extensions between them.  

Workout Update: 645 Cardio/Lift 4 Hybrid: Day 48

On day 48, I just did the 645 cardio workout in the evening. I was still quite active during the day as well, so I got some extra work in.  

Workout Update: 645 Cardio/Lift 4 Hybrid: Day 47

On Day 47, I did the Lift 4 full-body HIIT workout. It was supposed to be my second workout yesterday, but I waited to do it since I got home later than I intended yesterday.

Workout Update: 645 Cardio/Lift 4 Hybrid: Day 46

Day 46 was supposed to be a 645 cardio/Lift 4 combo day, but I did a late Christmas get together in the evening, so I ended up just doing the 645 cardio workout in the morning. I was not feeling like doing a second workout when I got back home, so I just rested. 

Workout Update: 645 Cardio/Lift 4 Hybrid: Day 45

On day 45, I did the 645 cardio routine in the morning and Lift 4's shoulders and arms workout in the evening. The Luft 4 workout was a circuit workout, and even though it did not have a HIIT component, it was tiring because there were almost no breaks in the entire workout (aside from 30 seconds between the blocks and at the end of each set of four exercises within the blocks) and because of the three-exercise burnout block at the end.

Workout Update: 645 Cardio/Lift 4 Hybrid: Day 44

Day 44 was the rest day in Lift 4, so I just did the 645 cardio workout in the evening, doing higher-impact exercises since I did not have a second workout in the evening. 

Workout Update: 645 Cardio/Lift 4 Hybrid: Day 43

 Day 43 was the Lift 4 legs workout. This is a 50/50 workout, but only doing each of the HIIT moves for 30 seconds as opposed to the 60, 45, and 30 split for the HIIT moves during the build phase. The workout was challenging but good. I still used the same weight for each exercise as I have been. I think in week eight, I will try bumping at least some of the exercises up by either 2.5 or 5 lbs.

Workout Update: 645 Cardio/Lift 4 Hybrid: Day 42

Day 42 is the start of week 7 in Lift-4 in which the exercise combinations are changed. I did the 645 cardio routine in the morning and Lift 4's chest and back workout in the evening. Chest and back this week is a circuit workout. You do three regular blocks doing the same chest and back moves as in the prior weeks, and then you do a three-set burnout block with regular push-ups, back extensions, and wide push-ups. It is a rough workout that kills you by the time you are done with the burnout.

Workout Update: 645 Cardio/Lift 4 Hybrid: Day 41

On Day 41, I again just did the 645 cardio routine in the evening. It was late enough that I did not bother doing either of the Lift 4 recovery workouts.