LIIFT4 Review – Does it Work?

We will see if I think LIIFT4 works as I test drive this program for you (and me). I have forever been creating hybrids to get the best of resistance, core and intervals cardio in one workout schedule. And, I have forever been trying to fit health and fitness into my busy lifestyle including running around with our two kids, work stuff, house responsibilities, pursuing my hobbies and active lifestyle. I know from experience that focused, efficient workouts are key. Get in, get out, get results. The nutrition can be especially challenging and I like to enjoy “rewards” for my hard work. If only there was a program that hit all of these targets for motivated team members… There appears to be now – I am pumped at the potential for LIIFT4!!

What is LIIFT4?

LIIFT4 is an efficient, 8-week program from Joel Freeman (Core De Force) that combines weightlifting and calorie-burning High Intensity Interval Training (HIIT) with the nutrition and supplements needed for a complete body transformation. The moves are based on classic lifting techniques that let you isolate, stabilize, and focus each rep on the muscle group you’re working. You work out JUST 4 days a week with 3 strategically chosen recovery days that allow you to recharge and build muscle while living your life such as running, biking, swimming and hiking to supplement your workouts. Every workout is 30–40 minutes and ends with a quick core routine. No opportunity for boredom because you’ll do 32 UNIQUE workouts for the program in real time with Joel and the cast—never doing the same workout twice. There is also an optional “cheat day”, alternative Vegan nutrition plan as well as stretch and foam rolling recovery routines!

I was even more pumped for this program given that I had the opportunity to participate in the first ever live LIIFT4 workouts with Joel in Indianapolis at the exclusive Coach Summit sessions! Great guy to hang out with as well. I have met Joel many times and I am honored to be helping others with him around the World for this health and fitness lifestyle!

https://www.instagram.com/p/BkU5LjmhsPM/?taken-by=howdoigetripped

Like most Beachbody programs, there are modifiers for a range of fitness levels including a “bandifier” split screen for using resistance bands (great for travel). LIIFT4 is only available as a streaming option on Beachbody On Demand (many great options to get started today!)

My goal with this detailed LIIFT4 Review is to both try the program AND create perspective for you to make a decision on leveraging LIIFT4 for your health and fitness goals. Again, given that I am a Science guy, I will leverage heart rate analysis for each workout to draw conclusions and comparisons including the data in my perspective. This approach is similar to my popular reviews for P90X3, Insanity Max:30, Hammer & Chisel, 22 Minute Hard Corps, Body Beast, Country Heat, Core De Force, Shaun Week and Shift Shop. I have a Polar H7 Bluetooth enabled heart rate monitor (chest strap) synced to my iPhone using the free Polar Beat Mobile App and Polar Flow. Warmup and cooldown time is included in the heart rate analysis.

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DISCLAIMER!

My fitness level during this program review was off-the-charts. Besides my previous Beachbody workouts and this program, I have been doing intense, physical archaeological fieldwork this Summer so my functional cardio/strength may be the best in my life. What does this mean? It means my heart rates in my analysis may be lower than expected for many people doing LIIFT4 given my fitness level (i.e., calories, average and max heart rates, workout zone). In fact, for many of the workouts you can see below that I am burning between 250-400 calories per workout. Many of my team members have been burning in the 400-600+ calories per workout range for the same workouts. So, everyone will be different, but the data below is a great relative measure for the program. Trust me, this program is a challenge if you select the proper weights and push hard in your HIIT and core!!

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With that said, the warmups and cooldowns are limited in LIIFT4 so it is recommended to add additional time to stretch if needed.

Nutrition is CRITICAL for getting the results you want with your fitness program and the targets need to be aligned with the clean eating system (Nutrition + Portion Fix recommended, but you may need to bump calories for mass gain depending on goals). My current supplements include the BODi Performance Advanced Stack of ENERGIZE pre-workout, HYDRATE during workout, and RECOVER post-workout with Shakeology and Beachbar snacks. Be sure to let me know if you would like to join my private support team for daily motivation and accountability, the slight edge, for your success. Check out my TESTIMONIALS! Click JOIN TEAM RAGE with any questions. Let’s do this!

I hope you enjoy my LIIFT4 Review!!

The Workouts

BOD Sneak Peek

Full Body LIIFT 50/50 (Sneak Peek)

B4 LIIFT4 (pre-LIIFT4 launch, 20min, use as prep for program)

Chest Back Circuit (B4 LIIFT4)

Legs LIIFT 50/50 (B4 LIIFT4)

Shoulder Arms LIIFT Intervals (B4 LIIFT4)

Full Body HIIT (B4 LIIFT4)

LIIFT4 Week 1 (Build It)

Chest Triceps – LIIFT 50/50 (Week 1)

Back Biceps – Circuit (Week 1)

Shoulders – LIIFT Intervals (Week 1)

Legs – LIIFT 50/50 (Week 1)

Recovery Workouts

LIIFT4 Roll and Recover

LIIFT4 Stretch

LIIFT4 Week 2 (Build It)

Chest Triceps Circuit (Week 2)

Back Biceps LIIFT 50/50 (Week 2)

Shoulders LIIFT Intervals (Week 2)

Legs HIIT (Week 2)

LIIFT4 Week 3 (Build It)

Chest Triceps LIIFT 50/50 (Week 3)

Back Biceps Circuit (Week 3)

Shoulders LIIFT Intervals (Week 3)

Legs LIIFT 50/50 (Week 3)

LIIFT4 Week 4 (Build It)

Chest Triceps Circuit (Week 4)

Back Biceps LIIFT 50/50 (Week 4)

Shoulders LIIFT Intervals (Week 4)

Legs HIIT (Week 4)

LIIFT4 Week 5 (Build It)

Chest Triceps LIIFT 50/50 (Week 5)

Back Biceps Circuit (Week 5)

Shoulders LIIFT Intervals (Week 5)

Legs LIIFT 50/50 (Week 5)

LIIFT4 Week 6 (Build It)

Chest Triceps Circuit (Week 6)

Back Biceps LIIFT 50/50 (Week 6)

Shoulders LIIFT Intervals (Week 6)

Legs HIIT (Week 6)

LIIFT4 Week 7 (Shred It)

Chest Back Circuit (Week 7)

Legs LIIFT 50/50 (Week 7)

Shoulders Arms Circuit (Week 7)

Full Body HIIT (Week 7)

LIIFT4 Week 8 (Shred It)

Chest Back Circuit (Week 8)

Legs LIIFT 50/50 (Week 8)

Shoulders Arms Circuit (Week 8)

Full Body HIIT (Week 8)

The Data Analysis Summary

I will get to my data summary shortly, however, overall LIIFT4 is my new FAVORITE workout program. That says a lot! Below I will share my pros/cons for LIIFT4 in addition to summary graphs and charts for the program heart rate analysis (and relative to other leading Beachbody programs!)

Pros: 4 days per week to fit busy schedules (me!), fast workouts 30-40 min, allows for activity outside of the program, foam rolling workout, flexible nutrition plan with “rewards” encouraged for hard work, Vegan specific meal plan, core work in every workout, 34 unique workouts in the main LIIFT4 program (+5 for sneak peek and B4 LIIFT4 pre-releases), Joel is a motivating trainer, you make the workouts as hard as you like depending on weight selection and HIIT effort, and the combo of lifts with HIIT is very effective!

Cons: No music! This initially surprised me, but I got used to no music plus there are Spotify playlists on BOD for LIIFT4. Other cons include only 4 days per week (for those wanting more), although not required. The cast sometimes has poor form, however, Joel tries to correct. There are no pull-ups or incline press. I understand the program is designed to limit equipment required, which is awesome, but pull-ups are the best overall strength exercise in my mind. You will see in my workout reviews that I subbed in pull-ups for “back extension” during LIIFT4. I think this is the best way to incorporate pull-ups. Incline press is lacking since no bench is used in LIIFT4, but again, this can be subbed in if you would like. All workouts are unique, but they leverage similar moves for a given muscle group and HIIT. More variety in exercises would be good besides just varying the sequence of moves. Timing and pace between moves is FAST in LIIFT4, you must use the weight progression tracker consistently and have your weights ready to rock-and-roll. Keeping up with the fast pacing is part of what ramps results with this program!

Overall, like I mentioned, LIIFT4 is my new favorite program. It is ALMOST perfect for my lifestyle and goals. I tweaked the schedule slightly with my new hybrid with Body Beast/A Week of Hard Labor to align with my specific lean mass gain goals, but I recommend doing LIIFT4 “as is” before trying any hybrids to see how it works for you. Awesome program!

Moving on to my final analysis, the table below demonstrates the VERY detailed results from comprehensive heart rate analysis for all 34 workouts for the main LIIFT4 program (click to expand for easier reading). The data includes calories burned, average heart rate, max heart rate, time in each of 5 workout zones plus the percentage of time in max zones 4 and 5. Normalized calories are also shown (calories/workout time). The data is sorted by week for the program since there are 8 weeks of unique workouts. The graph also summarizes the workouts with regard to heart rate analysis (calories burned, average heart rate). The second table summarizes the same data for the additional LIIFT4 Sneak Peek and B4 LIIFT4 workouts.

LIIFT4 Heart Rate Analysis Review Summary — CLICK TO EXPAND.

LIIFT4 Heart Rate Analysis Review Graph Summary — CLICK TO EXPAND.

PreRelease LIIFT4 Heart Rate Analysis Review Summary — CLICK TO EXPAND.

I feel really good about the data set and the regression analysis below indicates a very strong correlation to the data set for normalized calories and heart rates, which is a good sign (very close to perfect correlation R2 = 1). Although not shown in graphical format, max heart rates vs. average heart rates for all 34 official LIIFT4 workouts (excluding sneak peek and B4 LIIFT4) also provides a good fit at y = 1.2248x + 6.8492 (R2 = 0.85872).

You can see from the data set that LIIFT4 provides a range of workouts that challenge in different ways. (By the way, I know that you are not actually “burning” calories, ha, it is just a term.) I think Legs LIIFT 50/50 Week 7 (highest calorie burn) and Shoulders LIIFT Intervals Week 5 (highest max heart rate) are two of the toughest workouts in the program, while the core, foam rolling and stretch workouts are obviously the easiest. Generally, the strength circuit (resistance) workouts typically have lower calorie burns than the HIIT/LIIFT versions (with cardio) speed workouts. As expected, the longer workouts typically burn more than the shorter workouts. The “Shred It” weeks 7 and 8 definitely ramp intensity and focus relative to Weeks 1-6 “Build It” workouts with the added burnout sets and movements. This is reflected in generally higher calorie burns and average heart rates for Weeks 7-8. As a side note, the B4 LIIFT4 workouts at 20 min range each show lower calorie burns given the shorter workout lengths, and these will make GREAT workouts to get a great total body workout when running short on time!

Check out the comparison below to some key performance indicators relative to other top Beachbody programs P90X3, Insanity Max:30, Hammer & Chisel, 22 Minute Hard Corps, Body Beast, Country Heat, Core De Force, Shaun Week and Shift Shop (click to expand for easier reading). Numbers shown are averages of all 16 Insanity Max:30 workouts, all 20 P90X3 workouts, all 19 Hammer and Chisel, all 13 22 Minute Hard Corps workouts, all 15 Body Beast workouts, 11 Country Heat workouts, all 14 Core De Force, all 7 Shaun Week workouts, all 11 Shift Shop workouts relative to all 34 LIIFT4 workouts. Workout times generally average in the 30 minute range for most of the programs…

LIIFT4 Heart Rate Analysis Review Beachbody Comparison — CLICK TO EXPAND.

The data comparing LIIFT4 to other Beachbody programs actually surprises me quite a bit (virtually no LIIFT4 workouts had my heart rate ramped into Zone 5). That is why data is SO important! Overall, LIIFT4 comes in as one of the “easier” ones via heart rate analysis given relatively lower calories burned, average heart rates, max heart rates and workout zones. With that said, similar to Shift Shop, LIIFT4 is NOT easy. I believe overall some of the numbers are lower on average given the significant amount of time spent with lifting moves as well as the core focus found in every workout. I would also say the resistance workouts did not push me as hard as some of the other resistance workouts in the Beachbody catalogue (e.g., Body Beast, P90X3), although LIIFT4 lifts were still challenging and pacing was fast so the heart rate did stay elevated in many workouts. Also, many of the HIIT moves were completed in only 30-sec intervals followed by short breaks so the max heart rate may not have ramped fully for me before rate relaxation occurs between moves, sets and blocks (unlike Max:30!!). Further, as mentioned at the start of this blog review, my fitness level is currently at an all-time high partly due to this program so my heart rates will be lower than when my fitness is not as dialed in. Many Team members doing LIIFT4 with me were burning in the 500-600 cals range per workout. LIIFT4 is clearly more of a performance based program along the lines of Insanity Asylum, Shift Shop and 22 Minute Hard Corps. I believe it is the best overall program to date!

So, Does LIIFT4 Work?

YES! As I always say, I am not going to lie, most if not all of these programs will work if you follow them, especially the nutrition guide and discipline. I know this from my personal experience as well as the experience of thousands on my Team across the World almost 10 years already. LIIFT4 is ANOTHER tool in the toolbox for achieving your health and fitness goals. LIIFT4 is the best overall program I have come across for my lifestyle and goals. I am a fan of LIIFT4 and Joel Freeman, but I still gravitate toward Body Beast for my primary mass gain goals at the present time. As such, I have created a LIIFT4 Body Beast Hybrid that leverages LIIFT4 workouts as the framework to enhance my overall core, cardio and functional performance development along with the muscle hypertrophy focus of Body Beast. I hope you enjoy my LIIFT4 Review — #Liift4Life!

Favorite Workouts: Shoulders LIIFT Intervals, Back/Biceps LIIFT 50/50, Full Body HIIT

Least Favorite Workouts: Legs LIIFT 50/50

Hardest Workouts (for me): Legs LIIFT 50/50, Shoulders LIIFT Intervals, Legs HIIT

Easiest Workouts (for me): LIIFT4 Stretch, LIIFT Roll and Recover

The Reviews

Full Body LIIFT 50/50 (Sneak Peek)

The first workout in my LIIFT4 Review is Full Body LIIFT 50/50 since it was the preview sneak peek workout provided on BOD in advance of the launch of LIIFT4. This one is described as working your full body with lifts, HIIT and core circuits for total body results!

Heart rate analysis data…

This workout was a great intro to the LIIFT4 program. There is a quick couple minute warmup and the remainder of the workout consists of moves leveraged throughout the 8 weeks of LIIFT4. Joel designed the sneak peek with the 50/50 format where he guides you through all of the LIFT work first followed by all of HIIT exercises, then finally all of the core work. There are minimal breaks between sets (30-60 sec) and the lift movements are slow/controlled to maintain proper form and keep time under tension (TEMPO-like). This stuff works, I know from experience, and the weight selected will directly determine your results (want 8th rep to be hard). The lifting section involves supersets to get the max workout in shortest time. For lifts, there are 2 exercises back-to-back at 10 reps each for 3 sets, which equals one “block”. There are then 2 more blocks to give 3 lifting blocks total. For this workout, lifts include block 1 (chest press and skullcrusher on floor), block 2 (shoulder press, row) and block 3 (front loaded squat, curl). The HIIT section of the workout provides 3 exercises each for 30 seconds, take break and repeat for 2 more sets for 3 total. Movements include soccer run, catchers (burpee to squat) and triple bears (ouch!). The core component involves 2 exercises at 30 seconds each with 15 sec break between, repeated 3 times total as well with reaching sit-up and bicycle twist. The end of the workout has a short cooldown. This was a rocker!

Loved the sneak peek of LIIFT4! Loved it, right up my alley and most on our team. My heart rate response for Full Body LIIFT 50/50 shows 282 calories in 33 minutes with average and max heart rates of 130 and 170 bpm, respectively, and most of the workout in zones 1-3. This is impressive considering the large chunk of time spent in warmup, cooldown and core work at lower heart rates. I had the weights dialed in pretty good and definitely pushed hard. The triple bear thing in the HIIT section was tough and one of my new favorite moves! I have to say that I may consider doing my flat chest press work on my bench vs. the floor so I can stay safer and lift heavier for my results. The transition of the weights on the floor may be an issue for my back so I will watch it and make a decision of floor vs. bench. Good stuff, I am VERY excited about this program after the sneak peek on BOD!

Chest Back Circuit (B4 LIIFT4)

The B4 LIIFT4 workouts are shorter versions of LIIFT4 routines at 20 minutes range each to be used as prep or transition work into the official program. Given that they are only 20 minutes I expect to be able to use these when super busy and limited time to workout for years to come. First up is Chest/Back – Circuit!

Described as,

“Back-to-back exercises and minimal rest will keep your heart rate up and calorie burn high in this intense upper-body weightlifting workout.”

Heart rate analysis data …

These B4 LIIFT4 workouts are shorter, but still challenging! I really liked it! There was a short warmup followed by 2 lifting blocks and then push-up burnouts plus core (no HIIT in this one). Each of the 2 blocks has 2 exercises (10 reps each, short 20 sec rest between for 3 sets total each block). Weight selection is key, as always. Chest/Back – Circuit includes block 1 (chest press, reverse fly) and block 2 (chest fly, row). Burnout includes 30 seconds of push-ups for 3 sets with short rest in between. Core component includes reaching sit-up and then side reaches back-to-back (love these!), 30 seconds each for 3 sets (short breaks between sets). Short cooldown at the end.

Not surprising with a 20 Min workout and no HIIT in this one, my heart rate and calories burned were pretty low compared to Full Body LIIFT 50/50. 139 calories in 20 minutes with average and max heart rates of 117 and 148 bpm, respectively. However, I expect the “afterburner” from resistance work to more significant. Most of the workout was in zones 1 and 2. Overall, I am really excited about LIIFT4! I am still debating on if I will move to my bench vs. floor for the flat bench press part of the circuit. Again, this would be a little safer for my back given my history of disc herniation and I could also push more weight safely. I definitely prefer doing the chest fly move ON THE FLOOR to help avoid shoulder injury by going too far in the movement. It would also have been awesome to have pull-ups in this workout/program, but I pushed hard on the rows to challenge my back. I may decide to add pull-ups as a burnout after the actual LIIFT4 chest workouts if this trends hold throughout the program. Otherwise, good stuff and I will try legs tomorrow! #Liift4Life

Legs LIIFT 50/50 (B4 LIIFT4)

Described as,

“Build stronger legs and a leaner, more defined body by first lifting heavy and then powering through high-intensity cardio in this fat-incinerating combo workout.”

Heart rate analysis data …

Legs LIIFT 50/50 for the B4 LIIFT4 series was a good one and I was sweating A LOT by the end! Weight selection is key to get a challenge safely in the time available. Used 20-50 pound dumbbell range for most, may increase next time. Calorie “burn” was 194 calories in 21 minutes with average and max heart rates of 133 and 168 bpm, respectively, and most of the workout in zones 2 and 3. Overall, the heart rate analysis numbers exceed those from Chest/Back. Not too surprising when working the large leg muscles and HIIT component. As always, the workout started with a brief warmup. Then, there was the typical lift/HIIT 50/50 format followed by core work similar to Full Body LIIFT 50/50 reviewed above from the sneak peek on BOD. Weights or bands can be used with modifiers for all fitness levels. The lifts include 2 exercises for 10 reps/3 sets each with short break between sets. There are 2 total lifting blocks followed by HIIT component. Lifts involved block 1 (front loaded squats, deadlift) and block 2 (goblet sumo, calf raises). HIIT movements were 3 sets at 2 exercises for 30 seconds each with 15 sec rest in between including soccer run and squared squats (plyo squat-like). The square squat HIIT move was killer! The core section reminded me of P90X3 isometrix with side plank both sides at 30-sec each side for 3 sets (hello, cuts!). Good stuff, good burn! These B4 workouts are shorter, but awesome!

Shoulder Arms LIIFT Intervals (B4 LIIFT4)

Described as,

“You’ll alternate between classic weightlifting and high-intensity cardio in this heart-pounding interval workout that targets your shoulders and arms while helping you burn fat all over.”

Heart rate analysis data …

Shoulder/Arms LIIFT Intervals was a rocker! Loved this one, my favorite so far out of all of the LIIFT4 workouts I have done thus far!! I was sweating like crazy and used 15-40 pounds during the workout, this one was FAST-PACED. The HIIT part had my heart rate ramped and the core work was a perfect ending. In general, the “Intervals” workout involves one weighted lift immediately followed by one 30-sec interval non-stop. First block was shoulder press 10 reps and catchers HIIT 30 seconds, short 20-sec rest and repeat for 3 total sets. Next block was bicep curls into squat jumps, same format. Last block was tricep kickback and high plank wide mountain HIIT, similar format again for timing and number of sets. Core component at the end was 2 exercises at 30 seconds each for 3 sets for prayer crunch and bent windshield wipers. I burned 188 calories in 21 minutes with average and max heart rates of 133 and 174 bpm, respectively. Workout zones were primarily 2 and 3. Another great workout and I am excited for the full-length LIIFT workouts!

Full Body HIIT (B4 LIIFT4)

Described as,

“Work your entire body in this all-out cardio meltdown designed to burn massive amounts of calories and increase muscle definition in around 20 minutes.”

Heart rate analysis data …

The last of the 4, B4 LIIFT4 workouts I have to review was Full Body HIIT using only body weight! No weights or bands. Even without the weights, this was a rocker of a routine with super fast transitions between moves. There are 2 exercises each set with the first move for 60 seconds followed by 20 sec break and a second move for 45 seconds. Repeat this circuit for 3 sets. The first block includes sumo jump and twisted mountain high plank. 30 second break before the second and last block, 2 exercises each set with the first move for 45 seconds followed by 10 sec break and a second move for 30 seconds – squat jacks and triple bear. The workout completes with the usual core component, this time consisting of rope climb and bicycle twist. Man, the plyo sumo squat sequence and triple bears were both brutal! Good stuff, I had a good burn and heart rate elevation with 165 calories in 20 minutes and 127/165 bpm for average/max heart rate, respectively. Workout was primarily in zone 2. This was a GREAT HIIT workout and I know the actual program workouts will be longer around 30+ minutes so I am really excited for LIIFT4! Read on for my detailed LIIFT4 Review for heart rate analysis and perspective!!

Chest Triceps – LIIFT 50/50 (Week 1)

Described as,

“This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help build your chest and triceps while burning fat all over.”

Heart rate analysis data …

And here we go, reviews for the official full-length LIIFT4 program, with Chest/Triceps – LIIFT 50/50 representing the first of 32+ unique workouts (incl. recovery workouts)! Similar to the other “50/50” workouts reviewed, we begin the workout (following warmup) by doing the LIFT component blocks before moving on to HIIT then core. The LIFT segment involves 3 blocks of supersets. Each superset includes 2 moves performed for 3 sets with minimal 30 sec rest in between sets and 60 sec break between blocks. As always, weight selection is key and you want to be challenged by the 8th rep and use slow, controlled motion for time under tension results. This involves block 1 (flat chest press then skullcrusher on the floor, similar to sneak peek chest work), block 2 (chest fly, triceps press) and block 3 (rotating press on ground, tricep pushups). Next up is the HIIT components with 3 exercises successively at 60, 45, 30 seconds for soccer run, mountain climbers, and catchers (burpee to squat type), respectively. As the time shortens, the HIIT move gets harder! I appreciate the core component for these workouts, and it is so important to work the core for best performance in workouts and life in general. The core work consists of two moves for 3 sets including rope climb and bent knee windshield wipers successively for 30 seconds each (15 sec break between sets). Modifiers available for all moves, as always.

Wow, absolutely loved this first workout. Very fast pace in terms of rest between sets (60 sec max break entire workout in theory). The chest and triceps work was killer and I was hitting 15 – 50 pound dumbbells range depending on move. Total calorie burn was 310 calories in 40 minutes with average and max heart rates of 125 and 170 bpm, respectively, mostly residing in workout zones 1 and 2. The resistance work and intervals also tend to give more “afterburn” for hours after the workout ends. To further breakdown results, I found I burned 134 calories in approx. 20 minutes for the initial LIFT section followed by 110 calories in approx. 11 minutes for HIIT and 55 calories in 5 minutes for core (burn also influenced by the previous LIFT/HIIT, of course). I do think it would be nice to have some incline work, but that will be tough without a bench or elevated surface on the LIIFT4 production set. I may add some incline work burnouts at the end of chest workouts after I see how the program goes with my reviews. The HIIT work was killer by the time we got to the intervals and the mountain climbers had my lower half on fire. Core was all good as well. Loved the workout and looking forward to tomorrow. Energize pre-, hydrate during, recover post-workout with recharge last night. Chocolate Shakeology with creatine and Power Greens boost with Beachbars snacks. Dialed in!

Back Biceps – Circuit (Week 1)

Described as,

“Multiple rounds of back-to-back exercises and minimal rest target your back and biceps while keeping your heart rate high to torch calories and increase definition.”

Heart rate analysis data …

My arms were on fire today with Back/Biceps – Circuit and I like how the program promotes more of a tempo count for moves to get the best results with proper form! I used 15-35 lb dumbbells and marked where I will increase next time on my weight progression tracker, but it went well. I know there will be a lot of “afterburn” from this workout given the resistance focus. On curls I was hitting 30-lb dumbbells max, but used 20-25 most reps with slow controlled form. 273 calories in 35 minutes with average and max heart rates of 124 and 163 bpm, respectively, and workout mostly in Zone 2. Deconstructing the results I found that I burned 230 calories in the 30 minute lifting circuits and 32 calories in approx. 4 minutes of core work. Awesome.

The actual workout leverages the “circuit” approach mentioned earlier in this review combining lifts circuit style training without any HIIT. 4 exercises performed back-to-back (quad set) with no rest between those exercises repeated to give 3 total blocks. Short breaks between sets and blocks. This consists of block 1 (wide row, bicep curl, regular row, hammer curl), block 2 (dumbbell pullover on ground, top curl, reverse fly, bottom curl) and block 3 burnout with 2 exercises 30 sec each with 15 sec break between for 3 sets (back extension, regular full extension bicep curls). Core moves are alternating leg twist and planks. Good stuff, VERY effective workout! For back I would like to see some pull-ups, but those are not in this program (it is designed so you don’t need much equipment). Starting next week I may add some pull-ups on my own to the back workout at the end as burnout. Tomorrow is rest day, so I will do the foam rolling recovery workout!

LIIFT4 Roll and Recover

Described as,

“Massage your tired muscles with a foam roller to help reduce soreness and enhance circulation and mobility in this relaxing recovery session.”

Heart rate analysis data …

I was super excited about the prospect of a foam rolling routine for LIIFT4. I am a big fan of foam rolling for recovery due to my hard work (soreness) from workouts. P90X2 Recovery/Mobility is the only other one I do regularly (it is longer than this one though with stretch incorporated too). I have multiple foam rollers including different sizes and hardness. My favorite (most painful) is my Rumble Roller! So here is the thing… YOUR needs for recovery by foam rolling is highly dependent on you and how your body feels. So, this routine will be different for each person, but breathing will be critical for everyone. The idea is to foam roll your entire body using the progression shown in LIIFT4 Roll and Recover, including IT band and hip flexors, but take your time and spend more time where needed. I know for me when I find a “knot” or sore spot I will hold myself on the roller to enhance the myofascial release and recovery. Yeah it can hurt! You do not want to use the foam roller like a pizza roller. Slow down and pause on knots and sore spots to release tension and recovery. There is some light stretch at the very end of Roll and Recover. Now, I did track heart rate for completeness, but of course the numbers are low here. I may have even expended more calories trying to keep my cats from licking my face while foam rolling! 25 calories in 10 minutes Zone 0-1 with average and max heart rates of 89 and 99 bpm, respectively. I will be using this one often I think, at least once per week, and my total time foam rolling will depend on my needs based on current level of soreness. Try it out, hurts so good!

Shoulders – LIIFT Intervals (Week 1)

Described as,

“Your shoulders are the primary targets of this heart-pounding interval session, which alternates between classic weightlifting and high-intensity cardio to help you get lean and shredded in record time.”

Heart rate analysis data …

Got my LIIFT4 Shoulders LIIFT intervals done this morning and… it. was. awesome! I really loved this workout and the fast pace combined with dynamic resistance, HIIT and core circuits is amazing. This workout consists of quick warmup (as usual, get more warmup if needed such as LIIFT4 Stretch). Warmup is followed by two superset lifting exercises back-to-back with 30 second HIIT move. Very limited breaks between sets. Use as heavy weights as possible while being safe to challenge your workout. That is key. The supersets include 10 reps of multiple interval blocks for lifts and 30 sec HIIT, 3 sets each block. First block is shoulder overhead press, upright row and single leg plyo jump (15 sec each side). Second block is front raise, side lateral raise and no jump burpee HIIT. Block 3 is shoulder Y-raise, shoulder fly (wow, hard, light weight only!) and alternating plyo lunges. Core work is flutter kicks and reaching sit-ups, back-to-back 30 seconds each for 3 sets with 15 sec break in between. Yup, rocker!

This program is definitely my new favorite program next to Body Beast and I can see myself making some tweaks to the schedule in a hybrid at some point, but honestly it is very well done as is and fits my busy lifestyle perfectly for workouts, schedule and nutrition plan (hello, rewards!). We will see what the remainder of the program brings! I was using mostly 15-40s for this workout (40s on shoulder press). Sweat was flowing for sure and heart rate ramped. 275 calories in 31 minutes with average and max heart rates of 133 and 165 bpm, respectively. Most of the workout was in Zone 3! Good stuff. I had my ENERGIZE pre-, HYDRATE during, RECOVER post-workout and RECHARGE last night. I had my Chocolate Shakeology with creatine and Power Greens boost plus Beachbars today. Tomorrow will be LIIFT4 Legs, and I am sure it will be a TOUGH (my legs are already sore)!

Legs – LIIFT 50/50 (Week 1)

Described as,

“This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help strengthen your legs while burning fat all over.”

Heart rate analysis data …

Woah, pressed play on LIIFT4 Legs LIIFT 50/50. Dude! This one is insane if you select challenging weights working those large muscle groups, reminds me of what I like/dislike about Body Beast BULK/Build Legs and Beast Cardio. Another fast paced workout that had my heart rate up and sweat plentiful. I feel too that I have been having a killer afterburn post workouts all week when I do these LIIFT4 routines and I am leaner in the mirror already (the extra HIIT each week helps!) Today I used 20-60 pounds during Legs. Could have used more on some moves, but pace is quick so we need to manage weights appropriately to stay safe. Core work at the end was awesome. Calorie burn was the highest for the week at 322 calories for 40 minutes with average and max heart rates of 127 and 164 bpm, respectively, mostly in workout zones 1-3. Further analysis shows I burned 155 calories during the 20 minute lifting section at the beginning followed by 107 calories during 12 min of HIIT and 46 calories for 6 min core.

So what does Legs 50/50 involve? The usual, short warmup followed by the LIFTing, then HIITing, then Core. Great recipe it seems based on my results already with the LIIFT4 program. Lifting blocks include the similar 50/50 format as others already in this program consisting of 3 sets each of 3 blocks with block 1 (front load squat, deadlifts), block 2 (goblet sumo, reverse alternating lunge) and block 3 (weighted bridge with heavy weight, calf raise). HIIT sequence involves 3 exercises 60/45/30 seconds each successively with difficulty increasing with the shorter time – high knee run, triple bears (ouch!) and squat jacks! Core work is 30 seconds on for each of two moves for 3 sets with 15 seconds break between sets for prayer crunch and plank leg lifts (good ending!). INTENSE workout, love it. Can’t wait for Week 2 — #Liift4Life !!

LIIFT4 Stretch

Described as,

“What you do between workouts is as important as what you do during them. Help optimize your recovery with stretches that target each muscle group to boost blood flow, increase mobility, and ease soreness.”

Heart rate analysis data …

The second recovery-type workout in LIIFT4 that can be done each week on off days (or warmup/cooldown on workout days) is Stretch. This one is very basic and only 10 minutes, but hits all of the major stretch recovery needs for total body recovery. The short workout is great for busy team members. Stretch starts off with some active dynamic movements followed by static stretch and even downward dog. The figure-four stretch for glutes is my favorite and much needed after the Leg and Interval workouts! Again for completeness, I monitored heart rate for this routine and, as expected, minimal calorie burn and lower heart rates. 27 calories in 9 minutes with 89 and 112 bpm for average and max heart rates, respectively, zones 0-1. Another great one to incorporate each week for your LIIFT4 goals!

Chest Triceps Circuit (Week 2)

Described as,

“Multiple rounds of back-to-back exercises and minimal rest target your chest and triceps while keeping your heart rate high to torch calories and increase definition.”

Heart rate analysis data …

I was excited to press play on LIIFT4 Chest/Triceps – Circuit Week 2 since the Circuit workouts in this program are loaded with resistance work plus core movements at the end. So, I was pumped to push my chest and triceps to the limits of failure. And that I did! The workout consists of the usual short warmup followed by 3 blocks. The first two blocks involve four weighted moves each repeated 3 sets each with short break in between sets including block 1 (decline press, skullcrusher, chest press, triceps press) and block 2 (chest fly, single side crusher, rotating chest press, tricep kickback). Block 3 is a burnout set of push-ups with two variations… wide push-up and then military tricep push-up performed for 30 seconds each back-to-back, then repeat for 3 sets total. Ouch! (yeah, I failed, in a good way). Finally, the workout finishes up with core movements including weighted flutter kick (I used 20-lb dumbbell) and bent knee windshield wipers for 30 seconds each, back-to-back, repeated for 3 sets (short 15 sec break in between). This workout was a rocker for sure! I really enjoyed it. For the decline press on the floor I ended up using my decline setting on my weight bench to help protect my lower back more due to a history of back challenges. The single side crusher tricep move is insane at that point in the workout and you really have to focus on proper form and safety. Speaking of proper form, several cast members have poor form on the tricep kickback, but it is nice to see Joel try to correct them throughout this program just like he would do for us if he was in our workout space with us. I had to go to my knees second and third sets for burnout push-ups. I went pretty heavy on the first 2 blocks with dumbbells in the 15-50-pound range (this is heavy for me in this workout given the limited breaks and supersets), so my chest was super fatigued. That is good though, fail forward! 291 calories down in 40 minutes with average and max heart rates of 122 and 158 bpm, respectively. Workout was primarily in zones 1-3 depending on exercises. Further analysis shows I burned 181 calories in the first 26 minutes of weighted circuit blocks, 60 calories in 6 minutes for the burnout push-ups sequence and 40 calories in 6 minutes for core focus. I call it a success! Love this program so far. Bring on Week 2, Day 2!

Back Biceps LIIFT 50/50 (Week 2)

Described as,

“This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help build your back and biceps while burning fat all over.”

Heart rate analysis data …

These workouts with blocks of Lifts followed by HIIT (then core) are amazing. I feel LIIFT4 is doing a great job of combining resistance and HIIT + core in one workout schedule, much like many of the hybrids I have created over the years (usually with Body Beast). Now, and I will cover this in my final summary at the top when my review is complete, but it would be good to get some more Yoga or Pilates in the schedule (there IS a downward dog move in the stretch recover workout). Anyway, loving this program, click any of the blue boxes in this post to join my private Team with LIIFT4 today!

Getting back to Back/Biceps LIIFT 50/50, the format is the usual 50/50 format where you do your lifts at the beginning of the workout followed by the HIIT, then core. The lifts segment includes 3 blocks of 2 moves each repeated for 3 total sets including block 1 (regular row, reverse fly), block 2 (hammer curl, wide row) and block 3 biceps burnout (full curl, wide curl). HIIT focus was challenging with two of the 3 moves being plyo work involving single leg plyo jumps (60 sec with 30 sec each side), twisted mountain climbers (45 sec) and 180 squat jumps (30 sec). 15 seconds break between moves and repeated for 3 total sets! Core includes two exercises at 30 sec each back-to-back with 15 sec break between (3 sets total) – exercises are side reaches and high plank shoulder taps. So, my arms were on fire with this workout and the HIIT work had my heart rate elevated. I used from 15-50-pound dumbbells. I was pushing pretty hard, but perhaps I can push even harder, which would ramp heart rate even more. In this workout I burned some of the highest calories per minute of any of the LIIFT4 workouts I have completed thus far with 327 calories in 36 minutes with average and max heart rates of 134 and 173 bpm, respectively. Workout zone was primarily in Zone 2. Further analysis shows 143 calories in 18 minutes for the lifting blocks, 117 calories in 11 min for the HIIT sequence and 51 calories in approx. 5 min for core work. After the workout ended I did add some burnout pull-ups since I feel strongly that I/we should do some pull-ups if possible on back days, pull-ups are the ultimate back exercise! Rest day is tomorrow and then back to my detailed LIIFT4 Review with heart rate analysis! #Liift4Life

Shoulders LIIFT Intervals (Week 2)

Described as,

“Your shoulders are the primary targets of this heart-pounding interval session, which alternates between classic weightlifting and high-intensity cardio to help get you lean and shredded in record time.”

Heart rate analysis data …

Of course I was/am well aware LIIFT4 includes 32 UNIQUE workouts available for streaming only on BOD, which is partly the reason why the workouts are not available on DVD (also how they are able to produce so many variations to the workouts!). However, I was surprised to see that the Week 2 Shoulders workout has the EXACT SAME name as the Week 1 Shoulders workout – Shoulders LIIFT Intervals. Also, the weight progression tracker worksheet shows the same moves for Week 2 and Week 1. As such, I quickly replayed Week 1 before Week 2 to see the differences. The good news… the workouts ARE different (Joel and cast are wearing different clothes) and although similar exercises are used for both workouts, the way they are incorporated into the overall workout is different. This is good since I am a big fan of the Week 1 Shoulders LIIFT Intervals!

A quick glance at my heart rate analysis for all of the Week 1 and Week 2 LIIFT4 workouts thus far, it is clear that Week 2 Shoulders LIIFT Intervals is one of the most challenging for me! I ended up burning 303 calories in 32 minutes with average and max heart rates of 137 and 174 bpm, respectively. Workout zones were primarily zones 2-4 and you can see my heart rate was bouncing near 175 for many sections of the workout (hello, HIIT moves!). Further analysis demonstrates 235 calories expended in 24 minutes of the LIIFT blocks and 54 cals burned in 6 minutes of core. This workout starts with the typical (quick) warmup followed by 3 blocks consisting of two weighted exercises superset at 10 reps each followed by a HIIT move (30 sec), repeated 3 total sets. This involves block 1 (side lateral raise, shoulder press, soccer run), block 2 (front raise, shoulder fly, catchers) and block 3 (Y-raise, upright dumbbell row, squat jumps). After the 3 LIIFT blocks we finish up with 3 sets of core movements 30 sec each back-to-back (15 sec break between sets) including alternating leg twist and rope climb. Oh, and there is a BONUS set of 30 seconds at the end for alternating leg twist! Killer workout. My legs are already sore this week and we have Legs on the schedule to finish up Week 2 tomorrow. Should be fun-ish!

Legs HIIT (Week 2)

Described as,

“Strengthen and sculpt your legs with this all-out cardio meltdown designed to burn massive amounts of calories and increase muscle definition in around 30 minutes—no weights required.”

Heart rate analysis data …

Well that was an intense workout! By the way, see if you can locate the part in the workout where the video zooms to a pic of Joel and his cat:) Anyway, loved it, reminded me a lot of Insanity Max:30 and in spirit of that program I did not “max out” today, but man this workout pushed me hard. The heart rate analysis shows that my heart rate was ramping in an upward trend throughout the workout and came close to 180 bpm range several times. I was sweating like crazy and feeling this one, but at the same time I feel my cardio endurance with HIIT has improved already in 2 weeks of LIIFT4. Quick side note, end of Legs – HIIT on BOD there is a few minute segment on what to expect for Week 3, and it sounds like challenge will continue to increase. Let’s do this!

Legs – HIIT consists of a block of 4 exercises in a row, HIIT-style, at 60, 45, 30 and 15 seconds, with intensity increasing with the lower interval times. The moves in the block include high knee run, triple bears (actually getting easier!), catchers jump and alternating lunge jumps. The alternating lunge jumps are just brutal with good form at the end of the block, even at 15 seconds! Then, these same 4 exercises are repeated for 2 more blocks with short rest between blocks, but blocks 2 and 3 basically perform the 4 moves at 30 seconds each with no breaks in between. So, blocks 2 and 3 are 2 minutes long each with NO BREAKS. That is exactly how my heart rate kept ramping throughout this workout with little opportunity to bring it back down. Pretty challenging stuff. After the 3 blocks of HIIT for Legs, core is done with 2 moves 30 sec. each back-to-back with 15 sec. break between including bent windshield wiper and floor-to-ceiling leg lift (my favorite move for lower abs/core). There is an extended 5 minute stretch at the end of the workout. So, in 28 minutes of Legs – HIIT I burned 264 calories with average and max heart rates of 139 and 178 bpm, respectively, with most of the workout in Zone 3. Further analysis shows I burned 130 calories in block 1 in 14 minutes, 35 calories block 2 in 2 min, 35 calories block 3 in 2 min, 45 calories core in 6 min and 20 cals in the stretch. Great workout, love this program. Bring it on Week 3 – #Liift4Life !

Chest Triceps LIIFT 50/50 (Week 3)

Described as,

“This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help build your chest and triceps while burning fat all over.”

Heart rate analysis data …

Week 3 version of Chest/Triceps for LIIFT4 is DONE! This is a great workout, and similar to the previous Chest/Triceps LIIFT 50/50 in Week 1, but the moves are combined in different ways along with changes to the HIIT and core components. Pretty strong calorie burn considering most of the lifting portion of the workout was a lower heart rate, as usual, even though I pushed hard with the weights in the 20-50-pound dumbbells range. 281 calories in 37 minutes with average and max heart rates of 123 and 166 bpm, respectively, and mostly in workout zone 1 (again, driven by longer lift blocks). Further analysis demonstrates I burned 114 calories in 19 min of lifts, 111 calories (almost the same!) in 11 min of HIIT focus and 45 cals in 5 min of core work. The workout consists of the usual short total body warmup followed by 3 lifting blocks. Each lifting block consists of 2 moves performed back-to-back for 3 sets with short rest between sets. Moves included block 1 (chest press, chest fly), block 2 (rotating chest press, triceps kickback) and block 3 (skullcrusher, tricep pushups at 10 reps). I used my bench for the chest work, which allows me to safely lift more weight while protecting my lower back (I have a history of back injuries). The HIIT sequence involved 3 moves done in a row and repeated for 3 total sets. The exercises include 180 degree squat jumps (60 sec, ouch!), soccer run (45 sec) and plyo lunge (30 sec, also ouch!). Core work at the end was awesome with dumbbell extension move where I used 20-lb dumbbell followed immediately by side reach, repeated 3 times with short 15-sec rest between sets. I really like this workout and I am especially interested to see how many different ways Joel can combine these similar movements given the program is 8 weeks. Bring it! #Liift4Life

Back Biceps Circuit (Week 3)

Described as,

“Multiple rounds of back-to-back exercises and minimal rest target your back and biceps while keeping your heart rate high to torch calories and increase definition.”

Heart rate analysis data …

What a great workout! My arms were on fire by the end of the lift circuits and the core work left me fatigued by the end. Good stuff. This Week 3 workout is the second time on the schedule for a Back/Biceps – Circuit routine. As such, the same lifting moves are leveraged relative to Week 1, however, they are incorporated in a different way, which tests your muscles differently (e.g., pre-fatigue before some moves certainly changes the intensity and way the muscles are challenged/respond!) Similar to other circuit workouts for LIIFT4, there are 4 exercises done as a superset (typically 10 reps) before a short break. Repeat for 3 total sets. There are 2 blocks of 4 different exercises with block 1 (dumbbell pullover, top curl, reverse fly, bottom curl) and block 2 (wide row, wide curl, traditional row, hammer curl). The 2 circuit blocks are followed by a burnout circuit of 2 more moves performed back-to-back for 30 seconds each with short break between sets (15 sec) including back extension and full curl. Finally, the workout finishes up with 2 core movements done back-to-back for 30 sec each followed by 15 sec break (3 total sets) involving dumbbell crunch (used 20-lb dumbbell) and bicycle twist. There is an extended stretch segment at the end as well, much needed!

For this workout I used 15-60 pound dumbbells and pushed hard!! Heart rate analysis data indicates I burned 280 calories in 37 minutes with average and max heart rates of 123 and 164 bpm, respectively. Most of the workout was in Zone 2. Further analysis shows I burned 224 calories in the 29 minutes of lifting circuits and 40 calories in 5 min for core focus. The core dumbbell crunch core move was awesome and the 20-lb dumbbell was a good challenge. Also, I ended up subbing in pull-ups for the “back extension” in the burnout block sets. This is because I generally feel pull-ups, the ULTIMATE back exercise, are missing from this program, but I understand since the goal is to limit equipment requirements. The back extension move is still a good, low impact movement. Finally, for the dumbbell pullover I used my bench, which allowed me to lift heavier and safer. By the way, I am impressed and excited about my transformation with this program when looking in the mirror in only 2.5 weeks. I am becoming a MACHINE! (Rage. Become a Machine.)

Described as,

Heart rate analysis data …

Fourth time pressing play on a LIIFT4 Shoulders LIIFT Intervals routine and still a good challenge. Joel finds ways to vary the movement order and brings new challenges. I would prefer to see some different shoulder exercises throughout the program vs. the same ones in different order and supersets, but still a great challenge to build shoulder muscles. Week 4 I burned 288 calories in 31 minutes with average and max heart rates of 135 and 171 bpm, respectively, and most of the workout in Zones 2-4. Further analysis shows 240 cals in 25.5 min of LIIFT blocks and 40 cals in 5.5 min of core focus. As usual, there were 3 main blocks of work with 3 moves each including two resistance at 10 reps per set and one 30-sec HIIT. The block is then repeated for a total of 3 sets before moving on to the next block. This included block 1 (lateral raise, front raise, speed skaters), block 2 (shoulder press, shoulder fly, squat jumps) and block 3 (upright row, swimmers, soccer sprints). Core work was scissor kicks and reaching sit-ups for 30-sec each back-to-back, short 15-sec break and then repeated for 3 total sets. My shoulders were on fire in this workout. Heart rate was maximized in the second block with shoulder press, fly and squat jumps. It was tough, I was able to increase weights on average 5 pounds for most moves today. I used 15-40 pound dumbbells. Overall, challenging workout and can’t wait to get past Legs HIIT tomorrow to get 2 days of much needed rest. So far the program is going great, I hope you are enjoying my detailed LIIFT4 Review and check out the program yourself (click any of the blue boxes to join my private support team)!!

Legs HIIT (Week 4)

Described as,

“Strengthen and sculpt your legs with this all-out cardio meltdown designed to burn massive amounts of calories and increase muscle definition in around 30 minutes—no weights required.”

Heart rate analysis data …

I am officially half way done with the LIIFT4 program and getting excellent results, building muscle and leaning out! Great program. However, I was not looking forward to hitting Legs HIIT today after a long week. Loaded up on Energize and pressed play before I could talk myself out of it at 5AM… went well and exercise endorphins were high after the workout! Similar to the other Legs HIIT routines there were no weights used. The workout included four exercises performed as a superset for three blocks (minimum rest between blocks) and then two blocks burnout series with the same moves without breaks (ended up being 2 minutes without break each burnout block since it involves 4 moves x 30 sec each). The moves include soccer run/sprint (60 sec), triple bear (45 sec), sumo jumps (30 sec) and plyo lunge (15 sec). The workout ended with core focus with prayer crunch and high plank alternating leg lift. Heart rate analysis shows 244 calories burned in 27 minutes with average and max heart rates of 134 and 172 bpm, respectively. Workout zone was primarily 2-3. Further analysis indicates 120 cals in 14 min of HIIT, 60 cals in 5 min for burnout series, 45 cals in 5.5 min of core and 15 cals in 2 min of stretch. The sumo jumps were the toughest for me in this workout and then my legs had trouble with the plyo lunge by the end of the burnout series, although I did not take breaks. Great challenge and I am excited for the 2 days rest before heading into Week 5 LIIFT4!! #Liift4Life

Chest Triceps LIIFT 50/50 (Week 5)

Described as,

“This calorie-incinerating combo workout starts with heavy lifting and then shifts to high-intensity cardio to help build your chest and triceps while burning fat all over.”

Heart rate analysis data …

This one started slow and ramped up quickly as the dynamic heart rate analysis demonstrates my heart rate rose steadily throughout the workout, especially during the HIIT blocks! Data indicates 288 calories with average and max heart rates of 124 and 170 bpm, respectively. Workout zones were primarily 1-2. Further analysis shows 120 calories in 20.5 min for lifting, 112 cals in 10.5 min for HIIT and 45 cals in 5 min for core focus. I used from 15-50 pound dumbbells in this workout. I was able to increase by 5-lbs max for several moves. A very good sign this program is working! The lifting blocks included block 1 (chest fly, tricep press), block 2 (rotating chest press, skullcrusher) and block 3 (chest press, tricep kickback). HIIT sequence involved a superset of 3 moves at 60/45/30 seconds including single leg plyo jump (30 sec each side), 2×2 mountain climbers and high knee sprints. Core work was dumbbell toe reach (used 20-lb) and windshield wipers. Phew. That is a lot on the screen and it felt like a lot during the workout! For me, a few of the exercises that are normally no issue were a bit challenging with this sequence of blocks in Chest Triceps LIIFT 50/50. Namely, skullcrusher was tough in the lifting block only because my tris were already spent from 3 sets of chest fly/tricep press and then the superset with rotating chest press (hits tris as well). Also, the 2×2 mountain climbers in the HIIT section was brutal and my heart rate was maxed. I was pushing hard and sweat was flowing. Finally, I had to be careful with the dumbbell toe reach for core given my lower back injury history, but it was still a great move (I bent my knees vs. straight leg). GREAT workout overall and I am actually excited for Week 5 Back and Biceps Circuit tomorrow (and, no HIIT, yeah!)

Back Biceps Circuit (Week 5)

Described as,

“Multiple rounds of back-to-back exercises and minimal rest target your back and biceps while keeping your heart rate high to torch calories and increase definition.”

Heart rate analysis data …

Back Biceps Circuit Week 5 surprised me (seems to be a trend for Week 5, generally). I was not expecting my heart rate to elevate as much without the HIIT component, however, it happened given the challenging combination of lifting heavy with back and biceps along with fast pacing (4 moves per superset per set per block). Heart rate analysis showed 313 calories burned in 35 minutes with average and max heart rates of 134 and 168 bpm, respectively. Workout zone was primarily 2-3. Further analysis indicates 250 cals in 27 mins for lifting blocks (including burnout) and 40 cals in 5 min of core focus. The resistance work included 3 blocks with 4 moves for each of 3 sets in blocks 1/2 and 2 moves performed for 30-sec each for 3 sets in block 2. This involved block 1 (traditional row, bottom curl, reverse fly, top curl), block 2 (dumbbell pullover, hammer curl, wide row, wide curl) and block 3 (back extension, full curl). Core work included straight leg bicycle twist and low plank shift for 30 seconds each back-to-back for 3 total sets. I ended up using 15-60 pound dumbbells in this workout and actually subbed wide front pull-ups for the back extension move (since I am a fan of pull-ups, which are missing from this program, and I see less value in the back extension move). Overall my numbers were a bit down on weights used. I feel this is because the traditional row is placed in the first block and leads to burnout by lifting heavy. The rest of the workout I was really focused on proper form and pushing the weights best I could safely. A few sets I would go to failure and then pick up a lighter weight to complete the 10 reps as designed. This was a tough workout and loved adding in the pull-ups. That is a challenging way to superset with full curl burnout. Good stuff! Rest day tomorrow and will then finish up Week 5 with Shoulders and Legs. We are making a difference, keep going! Contact me to today to chat more about LIIFT4 and health/fitness/home-based business – MikeNowakFitness@gmail.com !

Described as,

“Work your entire body with an all-out cardio meltdown designed to burn massive amounts of calories and increase muscle definition in around 30 minutes—no weights required.”

Heart rate analysis data …

Last one, best one. Well, Full Body HIIT Week 8 was awesome and near the top of my favorite workouts for LIIFT4, at least. The workout was mostly similar to Week 7 Full Body HIIT and it was a challenge after a demanding week and 2 months of LIIFT4. I tried my best to finish strong! Heart rate analysis indicates 300 calories in 32 minutes with average and max heart rates of 137 and 175 bpm, respectively, and most of the workout in Zone 3. Further analysis shows 172 cals in 18 min for HIIT blocks, 50 cals in 4 min for the burnout sequence and 58 cals in 7.5 min for core. The routine alternates lower and upper body challenges and is a rocker. Joel actually did this workout with the crew and it was a fun finish to the LIIFT4 program (this round, at least, I will continue!) Exercises included 3 sets each of block 1 (soccer run 60 sec, twisted mountain pushup 45 sec), block 2 (sumo jumps 45 sec, double plyo pushups 30 sec), block 3 (plyo lunge jump 30 sec at 15 sec each side, pushup double knee tuck 15 sec), burnout set (all moves above at 30 sec each, no breaks between!), and core work (prayer crunch, straight leg windshield wipers, rocking plank). Brutal if you push hard. The core reps at the end were certainly sweaty by that point! I found the sumo jumps in block 2 very challenging after the leg focus this week and the rocking planks were tough. The plyo pushups were just cruel! Hit all of the reps, but almost went to my knees given the fatigue. Overall I definitely believe weeks 7 and 8 upped the intensity for LIIFT4 and that is reflected in my heart rate analysis (see graphs and charts of summary results near the top of this review). Amazing program, 2 days rest and then on to my LIIFT4 hybrid with extra mass gain focus built around the LIIFT4 framework! #Liift4Life

*****

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LIIFT4 Review

Thank you for checking out my LIIFT4 Review!

LIIFT4 Review – Does it Work?

The Workouts

The Data Analysis Summary

So, Does LIIFT4 Work?

The Reviews

Full Body LIIFT 50/50 (Sneak Peek)

Chest Back Circuit (B4 LIIFT4)

Legs LIIFT 50/50 (B4 LIIFT4)

Shoulder Arms LIIFT Intervals (B4 LIIFT4)

Full Body HIIT (B4 LIIFT4)

Chest Triceps – LIIFT 50/50 (Week 1)

Back Biceps – Circuit (Week 1)

LIIFT4 Roll and Recover

Shoulders – LIIFT Intervals (Week 1)

Legs – LIIFT 50/50 (Week 1)

LIIFT4 Stretch

Chest Triceps Circuit (Week 2)

Back Biceps LIIFT 50/50 (Week 2)

Shoulders LIIFT Intervals (Week 2)

Legs HIIT (Week 2)

Chest Triceps LIIFT 50/50 (Week 3)

Back Biceps Circuit (Week 3)

Shoulders LIIFT Intervals (Week 3)

Legs LIIFT 50/50 (Week 3)

Chest Triceps Circuit (Week 4)

Back Biceps LIIFT 50/50 (Week 4)

Shoulders LIIFT Intervals (Week 4)

Legs HIIT (Week 4)

Chest Triceps LIIFT 50/50 (Week 5)

Back Biceps Circuit (Week 5)

Shoulders LIIFT Intervals (Week 5)

Legs LIIFT 50/50 (Week 5)

Chest Triceps Circuit (Week 6)

Back Biceps LIIFT 50/50 (Week 6)

Shoulders LIIFT Intervals (Week 6)

Legs HIIT (Week 6)

Chest Back Circuit (Week 7)

Legs LIIFT 50/50 (Week 7)

Shoulders Arms Circuit (Week 7)

Full Body HIIT (Week 7)

Chest Back Circuit (Week 8)

Legs LIIFT 50/50 (Week 8)

Shoulders Arms Circuit (Week 8)

Full Body HIIT (Week 8)

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LIIFT4 Review

LIIFT4 Review

LIIFT4 Review

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