LIIFT MORE Review – Does it Work?
LIIFT MORE is an 8-week program that makes serious strength training approachable for anyone. Using a tried-and-true formula of classic weightlifting, HIIT, and targeted core training, Super Trainer Joel Freeman helps you burn MORE fat and build MORE muscle for a leaner, stronger, and more chiseled body. He’ll push you out of your comfort zone and show you that lifting weights doesn’t have to be intimidating or complicated. Whether you’re already a LIIFT4 fan, or just looking for next-level results, Joel will help you push more than you ever thought possible.
If you want MORE results, you’ve got to LIIFT MORE.
It’s the strength-training program you’ve been waiting for. Super Trainer Joel Freeman levels up the body-sculpting game with more volume, more intensity, and more sweat, for even MORE results. He sticks with the classic weightlifting moves so you can push to your limit. He adds explosive HIIT moves to help strip away fat and reveal your new muscles. He blasts your abs with moves that carve out a tight, strong core. Grab your dumbbells and an adjustable bench, and get after it. You’ll do 40 real-time workouts, 5 days a week, 35–45 minutes a day, for 8 weeks.
In Phase 1 Joel alternates straight weightlifting days with lift + HIIT days to help build strength and lean muscle while burning a ton of calories. Same in Phase 2, but he pumps up the volume and intensity and adds new muscle splits for a whole new challenge. Every workout ends with an ab-focused finisher to help shred and strengthen your core. Joel gives you two days off to rest, or you can add his Upper and Lower Recovery workouts to help your tired muscles bounce back faster so you can come back stronger.
PHASE 1:
Lift Chest & Biceps
Kick things off with three rounds of heavy lifting that target your chest and biceps. A calorie-incinerating burnout and focused core work will make sure you maximize your results.
Lift/HIIT Quads & Calves
This combo of classic weightlifting and high-intensity cardio will help you build lower-body strength and power while torching fat all over. Keep a water bottle handy—you’re going to need it.
Lift Back & Triceps
Level up your pulling power with an upper-body workout that focuses on your back and triceps. Keep up with Joel and focus on form to squeeze the most from every rep.
Lift/HIIT Hamstrings & Glutes
Your legs will be on fire by the time you finish this workout. Multiple blocks of classic weightlifting and heart-pounding HIIT will target your hamstrings and glutes for a comprehensive lower-body strength session that also ignites your metabolism.
Lift Shoulders
Bolder shoulders are key to a stronger upper half. Give yours the attention they deserve with a targeted workout that also chisels your core and revs your metabolism.
PHASE 2:
Lift Legs
Joel dials-up the intensity with more reps of more exercises to give you even greater results—starting with a lower-body workout that will set your legs on fire.
Lift/HIIT Chest & Back
It’s time to build and burn with an upper-body workout that hits your chest and back with classic strength training before hammering it with calorie-incinerating HIIT. It’s tough, but so are you.
Lift Shoulders
Give this key muscle group the attention it deserves to broaden your back, boost your strength, and reinforce two of your body’s most important (and injury-prone) joints. Follow Joel’s cues to lift safely and optimize your results.
Lift/HIIT More Legs
Joel promised you MORE, and today he definitely delivers it. Two leg days per week will help you double down on muscle growth while shifting your fat loss into overdrive. Consider it the fast track to the body you’ve always wanted.
Lift Arms
This classic weightlifting workout hits your arms from both sides to help you build functional strength and balanced muscle that boosts performance during workouts and in everyday life.
BONUS WORKOUTS
LIIFT Express 20-minute workouts (9)
Do these quick workouts to stay consistent on your busiest days. If you have any fuel left in the tank, you can even add them on after your regular LIIFT MORE workouts.
Upper & Lower Recovery workouts (2)
Help your tired muscles feel better so you’re ready to hit the next workout with full strength and energy.
LIIFT Week: Lift + Cycle workouts
Make sure you have a BODi subscription and a Beachbody Bike, and check out Joel’s LIIFT Week: Lift + Cycle workouts in September. You get an extra week’s worth of LIIFT MORE workouts—a fun combination of strength and cycling—to help you get even MORE out of this program.
LIIFT MORE is only available as a streaming option on Beachbody On Demand (many great options to get started today!)
(VIP early access for LIIFT MORE on BOD is for anyone. Team Beachbody Coaches and Preferred Customers get the first opportunity for access on July 19, 2022 while everyone else can unlock access August 2, 2022 using the link above. If your region allows, you can sign-up to become a Coach if you would like to get LIIFT MORE access beginning July 19th. Coaches get a 25% discount on products and income potential.
My goal with this detailed LIIFT MORE Review is to both try the program AND create perspective for you to make a decision on leveraging LIIFT MORE for your health and fitness goals. I am personally excited to do this program since it incorporates heavy weights plus HIIT for lean mass gain focus. This may be the best Beachbody program for mass gain since Body Beast! LIIFT MORE can be leveraged at home or gym. Let’s do this! Be sure to join my PRIVATE SUPPORT TEAM for daily motivation and accountability, the slight edge, for your success. Check out my TESTIMONIALS! Click the JOIN TEAM RAGE button below with any questions to get started with TEAM RAGE!
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, Shift Shop, LIIFT4, Transform :20, 6 Weeks of THE WORK, 10 Rounds, and 645. 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 typically included in the heart rate analysis. Add additional time to stretch if needed.
Nutrition is CRITICAL for getting the results you want with this program and the targets are aligned with the LIIFT MORE clean eating system (Nutrition + Portion Fix recommended) based on your stats and goals (see LIIFT MORE nutrition guide, oh, and “rewards” are built in!). My supplements include Beachbody Performance Advanced Stack of ENERGIZE pre-workout, HYDRATE during workout, RECOVER post-workout, and RECHARGE casein protein before bed with Shakeology and Beachbar snacks.
The Workouts
Beachbody on Demand (BOD) Sneak Peak
LIIFT MORE Bonus Workouts
LIIFT MORE LIIFT Express Chest
LIIFT MORE LIIFT Express Shoulders
LIIFT MORE LIIFT Express Booty
LIIFT MORE LIIFT Express HIIT Cycle
PHASE 1
Week 1
LIIFT MORE Chest and Biceps Week 1
LIIFT MORE Quads and Calves LIFT HIIT Week 1
LIIFT MORE Back and Triceps Week 1
LIIFT MORE Hamstrings and Glutes LIFT HIIT Week 1
Week 2
LIIFT MORE Chest and Biceps LIFT HIIT Week 2
LIIFT MORE Quads and Calves Week 2
LIIFT MORE Back and Triceps LIFT HIIT Week 2
LIIFT MORE Hamstrings and Glutes Week 2
LIIFT MORE Shoulders LIFT HIIT Week 2
Week 3
LIIFT MORE Chest and Biceps Week 3
LIIFT MORE Quads and Calves LIFT HIIT Week 3
LIIFT MORE Back and Triceps Week 3
LIIFT MORE Hamstrings and Glutes LIFT HIIT Week 3
Week 4
LIIFT MORE Chest and Biceps LIFT HIIT Week 4
LIIFT MORE Quads and Calves Week 4
LIIFT MORE Back and Triceps LIFT HIIT Week 4
LIIFT MORE Hamstrings and Glutes Week 4
LIIFT MORE Shoulders LIFT HIIT Week 4
PHASE 2
Week 5
LIIFT MORE Chest and Back LIFT HIIT Week 5
LIIFT MORE More Legs LIFT HIIT Week 5
Week 6
LIIFT MORE Legs LIFT HIIT Week 6
LIIFT MORE Chest and Back Week 6
LIIFT MORE Shoulders LIFT HIIT Week 6
LIIFT MORE Arms LIFT HIIT Week 6
Week 7
LIIFT MORE Chest and Back LIFT HIIT Week 7
LIIFT MORE More Legs LIFT HIIT Week 7
Week 8
LIIFT MORE Legs LIFT HIIT Week 8
LIIFT MORE Chest and Back Week 8
LIIFT MORE Shoulders LIFT HIIT Week 8
LIIFT MORE Arms LIFT HIIT Week 8
The Data Analysis Summary
I have been waiting 10 years for Beachbody to release a more lifting-centric program since Body Beast in 2012. Yes, a decade! There are many programs with weights, but they are not as focused on muscle-specific bodybuilding with heavy weights as I would like. I am a big fan of Body Beast for mass gain and have created numerous Beast HYBRIDS with other programs to achieve amazing results for team members around the World. I was excited to review LIIFT MORE given the heavy weights focus combined with short, but effective, HIIT, core and burnout series to break plateaus. Relative to Joel’s previous release of LIIFT4, LIIFT MORE has one extra lifting day, less cardio overall, and blocks of 3 sets x 12 reps instead of 10 reps. In other words, more weights and more volume… lift MORE. Below I will share my pros/cons for LIIFT MORE in addition to summary graphs and charts for the program heart rate analysis (and relative to other leading Beachbody programs)!
PROS of LIIFT MORE
- If you are looking to push and pull some serious weights with dumbbells from home or the gym this is the program for you. Outside of the shoulders-based workouts, Joel typically combines two muscles for each routine in supersets together or individually (e.g., chest and biceps Phase 1). I was able to increase my weights throughout the program and select weights that pushed me to failure last reps to maximize results. The program design works. I do recommend using the LIIFT MORE weight tracker.
- For each 4-week phase, the weekly workouts are the same, but Joel alternates weeks for a specific workout between HIIT and burnout focus after the main part of the workout. For example, Phase 1 includes Chest and Biceps, Quads and Calves, Back and Triceps, Hamstrings and Glutes, and Shoulders. Weeks 1/3 Chest and Biceps are the burnout version of the routine while Weeks 2/4 are the HIIT version. I really like this design, which works the muscles in different ways while ensuring some HIIT cardio to help lean in the process.
- The 20-min bonus workouts are awesome. I am always looking for shorter, muscle-specific challenges that I can do when busy. I like the weighted bonuses that include the burnout series at the end to take your muscles to failure (and growth)!
- The Beachbody Power Loops. Similar to 645, I really like the use of wide fabric Power Loops in LIIFT MORE. They are much better than the rubber-based resistance bands that have a tendency to break and roll up on your body during complex movements. As such, the Loops are more comfortable and allow for new range-of-motion variations. I especially like the incline leg opener exercises and squat to calf raise. These specific loops should never have to be replaced. I used the heavy (black) version for all of the moves.
- Every workout finishes up with core work. Some of the core work is weighted in Phase 2. There are some creative new core exercises in LIIFT MORE. My abs were popping by the end of the program. Success!
CONS of LIIFT MORE
- There are no pull-ups. Come on man. I get it. Not everybody has equipment for pull-ups and Beachbody is trying to reach the masses. However, there are MANY other Beachbody programs with pull-ups so there is no reason Joel couldn’t have at least a bonus pull-up routine (e.g., similar to 645 Pull-Up Challenge). I still believe pull-ups are the ultimate total body exercise. You will see in my detailed workout reviews below that I subbed in pull-ups a few times for the superman pulls burnout work. I think that is a good solution other than stacking a Pull-Up Challenge bonus from another program on certain days.
- There are two leg days in LIIFT MORE each week. Many people will see this as a positive. I’m not mad at two leg days on the schedule. Personally, I prefer one heavy lifting leg day hitting all of the targeted muscles since I have a history of lower back and knee challenges so I like to limit heavy lower body work. I prefer the secondary leg challenges from plyo and cardio. Also, there is A LOT of glute and booty work in LIIFT MORE. I guess I haven’t spent much time focusing on these muscles in the past. The calf raises and glute work are less cardio-intensive in LIIFT MORE so the workouts achieved lower heart rates during these blocks. The Bulgarian split squats were brutal, as usual.
- In Phase 2 I do not like that the arms are not on the schedule until the last day of the entire week (Day 5). I prefer the Phase 1 approach of biceps and triceps spread out over the week. Or, arms mid-week. Again, some people may prefer arms on Day 5.
- I ran out of weight at my home gym with maximum 80-lb dumbbells for certain heavy movements like sumo squat, hanging squat, wide leg deadlift, and bridges. I could have used my EZ curl bar from Body Beast or barbell, but I decided to stay consistent with the program. If you do not have enough weight you can simply slow down the movement to achieve a major challenge (e.g., negatives).
- I have been around Beachbody long enough and achieved some of the highest coaching ranks in the organization so I have had the opportunity to learn more about certain decisions made by the company. Joel was brought in given his strong background, of course, but my understanding is he was also specifically selected to “replace” Tony Horton. My Beachbody journey started with P90X in 2008 and Tony is truly an International superstar, whether you like his personality or not. I just don’t get the same superstar vibe from Joel and I am not nearly as motivated by his cues and quotes in the workouts relative to Tony or Shaun T, for that matter. I recognize many say that about Tony. I have met Tony, Shaun T and Joel many times in person and Joel is the nicest guy. I wish him continued success!
- The comment above transitions well into my issue with the cast and music. I understand the transition years ago to trainer-recommended Spotify playlists for BOD workouts, but I personally prefer the music built into the program. The music in the Body Beast workouts and many other programs still inspires me. I think the Spotify approach is lazy, but likely saves the company a lot of time and investment. I actually liked the cast members that joined Joel on the actual set for this program. My issue with the cast is the distracting screens in the back with all of the coaches doing the workouts live during the recording. This approach would be fine if Joel actually interacted with the cast on the screens. They are mostly an after-thought until the end of the last workout when he quickly calls out their names. Why not highlight a specific cast member(s) each workout? They all have amazing stories. I know many of them personally. To me, the extended cast on the screens is an unnecessary distraction.
Overall, I HIGHLY recommend LIIFT MORE!
Moving on to my final analysis, the table below demonstrates the VERY detailed results from comprehensive heart rate analysis for all primary 52 workouts for LIIFT MORE including the sample workout, two recovery routines and 9 bonus workouts (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. I added the sample and bonus workouts at the end of the table. The subsequent graph also summarizes the workouts with regard to heart rate analysis (calories burned, average heart rate).
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 52 LIIFT MORE workouts also provides a good fit at y = 1.1775x + 12.902 (R2 = 0.81243).
You can see from the data set that LIIFT MORE provides a range of intermediate level workouts that challenge in different ways. (By the way, I know that you are not actually “burning” calories, ha, it is just a term like “expenditure”.) Based on my data I get an average calorie burn of 305 cals/workout over the 52 LIIFT MORE workouts. Lifting workouts typically provide me less elevated rates during the workout and rather more “afterburn” for sustained calorie burn longer after the workout completes. This was also the case for Body Beast from my previous analysis. The average % of workout in the upper zones 4/5 and average normalized calories are lower as well relative to higher intensity HIIT programs, as expected.
Clearly by heart rate numbers alone the workouts that focused on the lower body were some of the most challenging for me in the LIIFT MORE program. I noted for several of these leg workouts that I had sweat everywhere. Tough! Further, the data supports the theory that generally the HIIT version of workouts demonstrate higher heart rates vs. the burnout version of the same workout. However, caution must be used drawing conclusions since this analysis is convoluted by the fact that the same workout (by name) actually has a different order of movements within the blocks, as discussed in the detailed reviews below.
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, Shift Shop, LIIFT4, Transform :20, 6 Weeks of The Work, 10 Rounds, and 645 (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, all 34 LIIFT4 workouts (excluding B4 LIIFT4), all 51 Transform :20 workouts, all 33 10 Rounds workouts, and all 90 645 workouts relative to all 52 LIIFT MORE workouts. Workout times generally average in the 30-35 minute range for most of the programs compared to 37-min for LIIFT MORE.
The data comparing LIIFT MORE to other Beachbody programs is very interesting, and perhaps not surprising considering the weighted focus and limited cardio in the program. The comparison results indicate the LIIFT MORE heart rate data comes in around Joel’s other programs LIIFT4 and 10 Rounds with a slightly higher average calorie burn. With that said, my Beachbody program comparison is a high level exercise and not always indicative of relative difficulty since these reviews have been performed over time. More specifically, the summary data in the table was generated over a time span of 8+ years when I had varied fitness levels and many other factors that may have contributed to the results. In addition, some programs have more lower impact workouts that may depress the average heart rate data sets including yoga, stretch, recovery and mobility. I believe LIIFT MORE is most similar to LIIFT4 and Body Beast in program design, although Body Beast elevates my heart rates a little more due to the dynamic set training discipline (8, 12 and 15 reps in sets vs. 12 reps all 3 sets).
So, Does LIIFT MORE 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 13+ years as a Team Beachbody Coach. LIIFT MORE is ANOTHER tool in the toolbox for achieving your health and fitness goals. I hope you enjoy my LIIFT MORE Review and be sure to reach out to me to get connected to the broad reach of TEAM RAGE and my personal coaching support !!
Favorite Workouts: Chest and Biceps (Phase 1), Shoulders (all weeks), Arms (Phase 2), Express HIIT Cycle
Least Favorite Workouts: Legs and More Legs (all weeks, ha)!
Hardest Workouts (for me): Back and Triceps LIFT HIIT (Week 2), More Legs Week 8, Legs LIFT HIIT Week 6
Easiest Workouts (for me): Shoulders (most weeks), Express Core/Booty/Recovery Bonuses
The Reviews
LIIFT MORE Sample Workout
LIIFT MORE is here! Pumped to take on this program and I was excited for the sample workout in advance of the LIIFT MORE release date. I tried the sample two times. I actually noted progress in my strength and endurance the second time through with these moves. The sample is approx. 35 min and focuses on LIIFT then HIIT followed by core finisher. There are only two sets each move for this sample due to time when there are typically 3 sets in the regular program. There is very little rest between sets. The sample targets the full body to showcase common moves, while the regular program has muscle-specific splits for burnout. I used 15-60-lb dumbbells for this workout.
After a short warmup there are superset blocks of various movements at 12 reps each for most moves. LIIFT4 targets 10 reps so LIIFT MORE adds two more targeted reps per move. Block 1 is incline rotating chest press and incline supinated row. Block 2 superset consists of shoulder arm openers and seated iso- curls. The arm opener move is TOUGH and you don’t need much weight. Block 3 is triceps press and bench hip thrusters. Block 4 includes narrow front loaded squat and wide leg deadlift. All of this weighted work is followed by the superset HIIT block of seated squat jump and bench high plank mountain climbers (2 sets at 45-sec each move per set). The workout finishes up with 2 sets of core (single leg extension plus single side oblique crunch) and then a short cooldown. I burned 301 calories in approx. 35-min with average and max heart rates of 133 and 170 bpm, respectively, with most of the workout in Zones 2-3. These numbers are fairly consistent with Joel’s other sample workouts including LIIFT4 and 10 Rounds, but lower burns than Amoila’s 6 Weeks of the Work and 645. This is not a surprise with the extra weighted work. The good news for me (and many of you) is that this program appears to be a long awaited mix of Body Beast type weighted discipline for mass gain with short HIIT rounds to lean with core. Let’s do this, bring on Day 1!!
LIIFT MORE Chest and Biceps Week 1
Here we go! Day 1 LIIFT MORE Chest and Biceps. I woke up extra early for this workout today since I was excited to start the program. I was able to get it done before my early morning meetings. One word… ROCKER! Loved this workout and it may be one of the most challenging Day 1 workouts I have ever done in recent memory. Can’t wait to see what Week 8 looks like. A lot of weighted volume with limited breaks and extra burnouts today. After the basic warmup, the workout focuses on two main blocks of quad sets at 3 sets x 12 reps each (i.e., 4 exercises back-to-back). The first block includes flat chest press, neutral press, seated hammer curls, and iso- curls. The second block is incline press, incline fly, incline supine curl, and incline wide curl. After these two blocks of quad sets, there is a burnout series of 3 sets at 2 moves, 45-sec each with a 15-sec break between sets of lower chest pushup on bench and bottom/top/full curls. The workout finishes up with 2 sets of core (windmill to heel tap plus single leg heel tap drop) and then a short cooldown. I used 15-50-lb dumbbells for this workout.
I burned 326 calories in approx. 39-min with average and max heart rates of 129 and 161 bpm, respectively, with most of the workout in Zones 2-3. There is no HIIT cardio in this workout so the numbers are fairly impressive. I felt challenged and the pace was fast between sets. The later sets of the weighted quad sets were tough. if you select challenging weights, you will be pushed to the limits, especially given the limited breaks. This workout had a Body Beast volume-based workout feel at times. Good stuff. The bench is certainly recommended for this program and Joel makes use of the bench for most movements in the program (even HIIT work). I am looking forward to Day 2 and a STRONG start to the LIIFT MORE program. If you are doing LIIFT MORE and/or have questions be sure to reach out to me to let me know what you think. Let’s do this!!
LIIFT MORE Quads and Calves LIFT HIIT Week 1
Quads and Calves – LIFT/HIIT is a great design. Many workout programs have a “Legs” day that targets all of the lower body muscles in one workout, but Day 2 LIIFT MORE specifically focuses on just the quads and calves followed by HIIT that helps with burnout and endurance. Cool stuff. As a consequence there is a second leg day each week in Phase 1, ha. This is a longer workout compared to Day 1 with the extra HIIT segment plus typical core finisher. There are supersets with 2 exercises back-to-back using the standard 3 sets at 12 reps each. The transitions between sets are quick. Block 1 consists of hanging squat with dumbbell and static lunges. Block 2 is double dumbbell calf raise with standard and toe out variations (also helps with grip strength!). Block 3 is front loaded narrow squat and side lunges. Block 4 finishes off the calves with weighted arm single calf raise followed by pigeon raise. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including bench seated plyo jump followed by high plank bear jump. Finally, before cooldown there is a core series including pull rope and high plank alternating leg lift.
I burned 390 calories in approx. 43-min with average and max heart rates of 135 and 172 bpm, respectively, with most of the workout in Zones 2-3. Sweat everywhere. I usually don’t enjoy leg workouts because of my history of knee and back issues, but I liked this one. This is definitely a challenging workout. I used 20-70-lb dumbbells. It is nice to bring out the bigger weights again with this program. A few of the supersets really ramped my heart rate with the lunges in particular given the fast pace between sets. The plank to bear jump had my quads on fire by the end and the core work was a great way to finish. Time for my RECOVER to get ready for Day 3. I hope you are enjoying my LIIFT MORE review. So far, so good!
LIIFT MORE Back and Triceps Week 1
Day 3 of Week 1 is next with Back and Triceps after crushing the legs yesterday. I expected heavier weights as we work the large back muscles in this workout and it did not disappoint. The format is the same as Chest and Biceps with quad sets, 4 exercises back-to-back, plus burnout sequence to push the limits. The target is 3 sets x 12 reps, as usual. Block 1 includes standing rows, reverse fly, skullcrusher and tricep dumbbell chest press. Block 2 is single arm flat press row, dumbbell pullover, iso- tricep crusher (ouch) and tricep kickback. These blocks are followed by 3 sets of 2 burnout moves at 45-sec each, 15-sec transition between sets, consisting of superman pulls (back focus) and tricep bench dips. The workout finishes with core focus including low plank rock forward-back and side plank openers.
I burned 370 calories in approx. 42-min with average and max heart rates of 133 and 163 bpm, respectively, with most of the workout in Zone 3. Man. This was a really challenging workout. I admit I do miss pull-ups. I was hoping there would be pull-ups and chin-ups in LIIFT MORE and at the very least a bonus workout with pull-ups that can be added if desired. Nope. That is okay. I will add 645 pull-up challenge as needed to maintain my progress there. Otherwise though, this was a top notch back and tris workout. I used 15-60-lb dumbbells and that was plenty. I was able to complete all of the reps in the burnout series including chair dips with straight leg. Super tough challenge. I loved it. I have to say again, the pace in the LIIFT MORE workouts thus far has been insane and the lifting variations are most comparable to Body Beast. Very little time to rest between moves/sets so you WILL be worked both strength and cardio endurance. The plank work at the end of this workout was brutal since the back and triceps are already fatigued by that point 32+ min into the session. I survived, but barely. Time for some RECOVER and then prepare for more legs tomorrow. Keep up the good work my friends! Rage. Become a Machine.
LIIFT MORE Hamstrings and Glutes LIFT HIIT Week 1
Hamstrings and Glutes LIFT/HIIT is here. My legs are actually still sore from Quads and Calves! No problem, let’s bring it. The LIFT/HIIT workouts are always longer so make sure you get your Performance HYDRATE ready. Similar to Quads and Calves, there are supersets with 2 exercises back-to-back using the standard 3 sets at 12 reps each. The transitions between sets are fairly quick, as usual. The blocks each have reps for hamstring focus and then reps for glutes. Many of the glute exercises are bridge movement variations. Block 1 is stiff leg deadlifts and alternate front step lunges. Block 2 consists of SINGLE leg deadlift (kind of like P90X3) and weighted frog bridge. Block 3 involves sumo squats and weighted bench hip thrusters. Block 4 finishes up with wide leg deadlift and weighted bridge with feet on bench. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including high plank bench mountain climbers and alternating forward step lunges with jump. Finally, the core series includes single leg extension and single side crunch followed by cooldown.
I burned 338 calories in approx. 44-min with average and max heart rates of 124 and 157 bpm, respectively, with most of the workout in Zones 1-3. I believe the numbers are impressive given how much bridge work is involved, which drops heart rate considerably for me. I used 20-80-lb dumbbells today and my legs were on fire! The lunges were brutal since I had a good case of delayed onset muscle soreness (DOMS) with my legs heading into today. May be challenging to sit tomorrow! Overall this a fantastic leg workout and for those focused on glutes, you will not be disappointed. The HIIT section was more intense in this session relative to Day 2 given the plyo jump lunge series. Work continues!!
LIIFT MORE Shoulders Week 1
Last official day of Week 1 LIIFT MORE with Shoulders. We made it! The format is again quad sets, 4 exercises back-to-back, plus burnout sequence to push the limits. All shoulders, 3 sets x 12 reps. We don’t need to lift too heavy today on many movements, especially for the later sets. Block 1 is seated overhead press, arm openers (tough, similar to the sample workout), lateral raises and high row. Block 2 includes standing upright row, seated front raise, seated reverse raise and rotator raises with weights. The quads sets are followed by 3 sets of 2 burnout moves at 45-sec each, 15-sec transition between sets, consisting of lightweight standing swimmers and incline double dumbbell. So tough. The workout finishes with core focus including cross crunch reach and alternating bent knee drops.
I burned 284 calories in approx. 36-min with average and max heart rates of 127 and 168 bpm, respectively, with most of the workout in Zone 3. The heart rate monitor had some connection issues on a few weighted movements that opened up the chest, but the spikes in heart rate do not significantly impact the data analysis. Max heart rate was 168 bpm, extracted from Polar Flow. Shoulders is a shorter workout so the calorie burn is lower. My shoulders were absolutely spent by the end of the workout. This is a GREAT workout, up there with Body Beast BULK and BUILD Shoulders. I used 10-40-lb dumbbells today for the main workout and then 8-15-lbs for the burnout sequence.
Overall, I am super impressed by Week 1 of LIIFT MORE. There is SO much weighted volume (reps) specific to each muscle group in this program. I have been going to near burnout on most muscle groups with the correct selection of weights. This is definitely a lifting program. The cardio component is short and effective, but not exhaustive. I would like to see a rest or recovery day mid-week vs. Days 6/7 given all of the weights, but one could adjust the schedule accordingly. I plan to use Days 6/7 for LIIFT MORE bonus work, rest and yoga. Combined with the proper nutrition and supplements, LIIFT MORE is going to be a top notch lean mass gain program for many team members. I am pumped for Week 2. I hope you are enjoying my LIIFT MORE review!!
LIIFT MORE Lower Recovery
After a challenging first week of LIIFT MORE I was in need of some stretch and recovery in preparation for Week 2 of the program. My lower body has been really sore so I needed this bonus. These recovery workouts are short with a combination of stretch (static and dynamic) with foam rolling. Most moves are in the 15- to 30-sec range. Lower Recovery begins with knee drops, straight leg rowers, knee pull to straight leg stretch on back with leg lifts, leg circles, down dog alternate pedal, pigeon stretch, spider lunge torso rotation, and hamstring series. The session finishes up with a foam roller sequence that targets the entire lower body from glutes, IT band, quads, hamstrings and calves. Overall, I like this recovery focus, although the stretch work and especially foam rolling feels rushed. My experience with foam rolling best dictates finding the tight areas and stopping at those locations to work through the tightness. As such, I recommend to pause the session as needed before moving on to the next focus area. Also, please remember you are not rolling pizza dough, ha. Slow down your movements and pause where you feel tightness (and often accompanied pain as you work it). Enjoy.
LIIFT MORE Upper Recovery
Upper Recovery is similar to Lower Recovery with a combo of stretch and foam rolling with movements that complement the primary muscles worked in the program. Most moves are in the 15- to 30-sec range. The stretch includes baby cobra, alternating chest openers, dynamic cat stretch, alternating forearms, lunging tricep stretch, yoga reach, standing arch up, and lat/chest opener. The foam rolling involves lower lumbar, lat, rear delt, upper back, front delt, biceps and triceps. Similar to my review of Lower Recovery, slow down and get in the extra stretch and foam rolling in tight areas. This session is for you so make it work for you at your own pace. Joel is giving you tools to address your problem areas!
LIIFT MORE Chest and Biceps LIFT HIIT Week 2
Week 2 LIIFT MORE changes up the approach with the HIIT focus added to Chest and Biceps, Back and Triceps, and Shoulders this time instead of the leg routines. Joel continues to alternate weeks for the workouts that contain the supersets/HIIT component vs. quad sets/burnout throughout the program. I like the strategy to help with overall total body cardio, burnout and RESULTS! Week 2 Chest and Biceps is killer with the different format. Since there are only 2 moves per superset we should be able to lift heavier where possible. After the usual basic warmup, the workout focuses on the prescribed supersets with 2 exercises back-to-back using the standard 3 sets at 12 reps each. The transitions between sets are quick. Block 1 consists of rotating press (similar to BULK Body Beast) and chest fly. Block 2 is incline hammer curl and incline wide curl. Block 3 is incline rotating press and incline neutral press. Block 4 finishes off the biceps with incline supine curl and standing rotating curls. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including 1 pushup-4 mountain climber sequence and bench toe taps (like in Body Beast BEAST Cardio and Transform :20). Finally, before cooldown there is a core series including half windmill tap and flutter kicks.
I burned 305 calories in approx. 42-min with average and max heart rates of 121 and 160 bpm, respectively, with most of the workout in Zones 1-3. I used 15-45lb dumbbells in this workout. This workout started slow with regard to my recorded heart rates, but I was pushed hard on the first superset block, no joke. In fact, I would say most blocks I barely finished the reps on the third and final sets. This is a good sign as my weights were dialed in for max results. The incline curls in block 4 were brutal. My chest was on fire after this workout and arms spent. It felt tougher than the Week 1 version with quad sets/burnout vs. supersets/HIIT today. However, Week 1 had more calories burned and higher average workout zones. Interesting. Just goes to show elevated heart rates are not everything for results. LIIFT MORE! Time for some RECOVER.
LIIFT MORE Quads and Calves Week 2
Bring on Quads and Calves LIFT Week 2! After the basic warmup, the workout focuses on two main blocks of quad sets at 3 sets x 12 reps each. This is the first workout in LIIFT MORE that leverages the Beachbody Power Loops. The moves are basically the same as the Week 1 version except there are quad sets vs. supersets. I know it will be challenging! The first block includes hanging squat, static lunges, single leg calf raises and duck calf raises. The second block is front loaded narrow squat, bench step ups (similar to Body Beast Legs), double dumbbell calf raise and pigeon calf raise. After these two blocks of quad sets, there is a burnout series of 3 sets at 2 moves, 45-sec each with a 15-sec break between sets of bodyweight Power Loop squats and loaded leg reverse stepping lunge calf raise. The workout finishes up with 2 sets of core (alternating full leg heel drop and prayer crunches) and then a short cooldown. I used 15—80-lb dumbbells for this workout and the heavy Power Loop.
I burned 345 calories in approx. 39-min with average and max heart rates of 134 and 174 bpm, respectively, with most of the workout in Zone 3. These leg workouts are tough. Again, sweat everywhere and my legs were spent by the end. My lower body was on fire by the end of the loaded leg reverse stepping lunge calf raise. This HIIT version of Quads and Calves had a lower calorie burn, but higher average workout zone compared to Week 1 with the supersets and burnouts. I found this one more challenging and I increased weights over last week on several moves. The weighted step up is going to be my nemesis later in the program, I predict. Ha. Great stuff. Time to recharge before Back and Triceps tomorrow. I hope you are enjoying my LIIFT MORE review. Be sure to reach out to let me know how you like the program or ask any questions related to your health and fitness journey. Let’s do this!
LIIFT MORE Back and Triceps LIFT HIIT Week 2
Back and Triceps this week is the superset variation with HIIT so it is a longer workout compared to Week 1. There are supersets with 2 exercises back-to-back using the standard 3 sets at 12 reps each. The transitions between sets are quick. Block 1 consists of seated wide raise and supinated row. Block 2 is iso- crushers and triceps press. Block 3 is standing bent over rows and dumbbell pullover. Block 4 finishes up with skullcrushers and seated tricep kickback. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including high plank side walk 4 jacks (I added a pushup each side walk) and then reaching squat jacks. Finally, before cooldown there is a core series including low plank alternate leg lifts and side plank hip raise.
This workout was the toughest by far for me at this point of the LIIFT MORE program. I used 15-60-lb dumbbells. I increased weights on some moves relative to the Week 1 version of Back and Triceps. I burned 424 calories in approx.44-min with average and max heart rates of 139 and 175 bpm, respectively, with most of the workout in Zone 3. These are the highest numbers yet and I even considered some short breaks near the end. Pushed through. I burned 50+ more cals Wk 2 vs. Wk 1, although Wk 2 is a longer workout. The side plank sets are a brutal way to finish up. Overall, awesome stuff. Rage on!
LIIFT MORE Hamstrings and Glutes Week 2
Well, it happened. The family got Covid so I had to take 8 days off from the LIIFT MORE workouts to recover. Mentally, it was challenging to take the break, but it was the right thing to do for my body. I was feeling strong today when I woke up so I decided to try resuming the program with Week 2, Day 4 Hamstrings and Glutes. The format is again quad sets, 4 exercises back-to-back, plus burnout sequence to push the limits. All exercises are the standard 3 sets x 12 reps. The Beachbody Power Loop is used for the burnout series similar to Quads and Calves. Block 1 is sumo squats, SINGLE leg deadlift, wide deadlift and weighted bench hip thrusters. Block 2 includes stiff leg deadlift, alternate front step lunges (12 each side vs. 6 last week), weighted frog bridge and weighted bridge with feet on bench. The burnout sequence involves 45-sec time intervals consisting of incline leg opener with Power Loop (tough!) and single leg Power Loop kickbacks. The last sets subbed standing side opener with loop for the incline version. We finish up as usual with core focus including single side bent bicycle and double leg extension. Those were tough today since my legs were fatigued.
I burned 362 calories in approx. 43-min with average and max heart rates of 130 and 168 bpm, respectively, with most of the workout in Zones 2-3. These numbers are higher than the Week 1 version. I used 20-60lb dumbbells today and the heavy black Beachbody Power Loop. I could have pushed to the 80-lb dumbbell on the sumo and wide squat, but I didn’t want to overdo it my first day back from Covid. Having the two extra heavy moves of sumo squat and wide deadlift in the same quad set is really challenging! Overall, great workout and hopefully I continue to recover well today so I can finish up Week 2 tomorrow with Shoulders LIIFT/HIIT. Bring it today my friends!
LIIFT MORE Shoulders LIFT HIIT Week 2
Max heart rate is actually 167 bpm. There were a few monitor connection issues.
I am feeling good after my first day back to workouts post-Covid yesterday. Let’s do this! This is the last formal workout of Week 2 already before rest, recovery and supplemental BOD/BODi workouts as desired! Shoulders focus this week is the HIIT version. I was looking forward to this workout. After the usual warmup, there are supersets with 2 exercises back-to-back using the standard 3 sets at 12 reps each. The blocks are all shoulder moves, all the time. Block 1 is standing upright row and seated reverse raise. Block 2 consists of seated overhead press and lateral side raises. Block 3 involves seated front raise and arm openers. Block 4 finishes up with standing high row and seated trap openers (ouch!). The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including bench high plank skiers and triple icky shuffle pulse. Finally, the core series includes bent knee overhead crunch and straight leg swimmers followed by cooldown.
I burned 331 calories in approx. 39-min with average and max heart rates of 131 and 167 bpm, respectively, with most of the workout in Zone 3. I used 5-40-lb dumbbells. Yes, you don’t need much weight for some of these time under tension variations! The heart rate monitor had some connection issues again on the arm opener movements that opened up the chest, but the spikes in heart rate do not significantly impact the data analysis. This has happened all 3 workouts thus far with this particular exercise (sample, Wk1, Wk2). Max heart rate was 167 bpm, extracted from Polar Flow.The HIIT high plank skiers is an interesting twist to Shaun T’s in-and-out ski abs! I needed a few breaks on the core moves at the end as the intensity ramps during the program. Week 2 LIIFT MORE done!
LIIFT MORE Chest and Biceps Week 3
Max heart rate is actually 166 bpm. There was a monitor connection issue.
Similar to Week 1 Chest & Biceps LIFT, Week 3 begins with the basic warmup followed by the two main blocks of quad sets at 3 sets x 12 reps each (i.e., 4 exercises back-to-back). The first block includes incline press, incline fly, incline supine curl, and incline wide curl. Block 2 is flat chest press, neutral press, seated hammer curls, and iso- curls. In other words, same movements, but the two blocks of quad sets were switched up relative to Week 1. After these two blocks of quad sets, there is a burnout series of 3 sets at 2 moves, 45-sec each with a 15-sec break between sets of lower chest pushup on bench and bottom/top/full curls. These moves are the same as Week 1. The workout finishes up with the familiar 2 sets of core (windmill to heel tap plus single leg heel tap drop) and then a short cooldown. I used 15-50-lb dumbbells for this workout.
I burned 333 calories in approx. 39-min with average and max heart rates of 131 and 166 bpm, respectively, with most of the workout in Zone 3. These numbers are almost identical to the Week 1 version of this workout, which is not surprising since it consists of the same exercises. The heart rate monitor had one connection issue when I opened up the chest, but the spike in heart rate did not significantly impact the data analysis. Max heart rate was 166 bpm, extracted from Polar Flow. Great start to Week 3. I was able to increase weights relative to Weeks 1/2. I am feeling strong and motivated with this program. I hope you are enjoying my LIIFT MORE review!!
LIIFT MORE Quads and Calves LIFT HIIT Week 3
Back to a slightly modified version of Week 1 Quads and Calves – LIFT/HIIT. There are the usual supersets with 2 exercises back-to-back in 4 blocks using the standard 3 sets at 12 reps each. In other words, same format as Week 1 with a different order to the moves. The transitions between sets are quick. Block 1 consists of front loaded narrow squats and static lunges. Block 2 is double dumbbell calf raises followed by duck calf raise. Block 3 is hanging squat with dumbbell and side lunges (12 total). Block 4 finishes off the calves with single leg calf raises (12 each side) and pigeon calf raises. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including seated plyo squat jump followed by high plank into bear stance. Finally, before cooldown there is a core series including bent knee pull rope and high plank alternating leg lift.
I burned 402 calories in approx. 42-min with average and max heart rates of 139 and 167 bpm, respectively, with most of the workout in Zone 3. I used 20-80-lb dumbbells. This was a rocker of a workout for me and it provided the second highest calorie burn thus far in Week 3 of my LIIFT MORE Review. I found the two blocks with lunges the most challenging since they are cardio endurance and strength focus where the heart rate spikes. The HIIT segment worked my shoulders as well in plank position so this was a good total body workout. Work continues!!!
LIIFT MORE Back and Triceps Week 3
Time again for LIIFT MORE Back and Triceps in the rotation. The Week 2 version was very challenging so I was pumped to press play on Week 3. The target is quad sets/burnout of 3 rounds x 12 reps, as usual. The movements are mixed up slightly relative to the previous quad sets/burnout version, but this workout is essentially the same as Week 1. Block 1 includes single arm flat press single rows, seated reverse fly, triceps press and skull crusher. Block 2 is bent over row, dumbbell pullover, iso- tricep crusher and tricep kickback. These blocks are followed by 3 sets of 2 burnout moves at 45-sec each, 15-sec transition between sets, consisting of Y-superman and tricep bench dips. The workout finishes with core focus including low plank rock forward-back and single side plank openers.
I burned 377 calories in approx. 42-min with average and max heart rates of 135 and 167 bpm, respectively, with most of the workout in Zone 3. I used 15-60-lb dumbbells. These numbers are nearly identical to Week 1. This is not surprising since it is essentially the same workout. The Back and Triceps workouts are some of the most challenging for me in LIIFT MORE, likely given the heavy weight used for back moves and numerous tricep burnout series. The core work at the end was particularly B-R-U-T-A-L today as my entire upper body was fatigued, which made all of the low and side planks challenging to support. Good stuff. Back to the legs tomorrow!
LIIFT MORE Hamstrings and Glutes LIFT HIIT Week 3
Similar to Week 1 Hamstrings and Glutes LIFT/HIIT, there are supersets with 2 exercises back-to-back using the standard 3 sets at 12 reps each. The transitions between sets are fairly quick, as usual. As expected, although the movements are the same as Week 1, the order is different to help drive overall progress. Block 1 is wide leg deadlift and single leg deadlift. Block 2 consists of sumo squats and weighted bench hip thrusters. Block 3 involves stiff leg deadlift and alternate front step lunges. Block 4 finishes up with weighted bridge with feet on bench and weighted frog bridge. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including high plank bench mountain climbers and alternating forward step lunges with jump. These are the same HIIT moves as Week 1. Finally, the core series includes alternate single leg extension and single side crunch followed by cooldown.
I burned 364 calories in approx. 45-min with average and max heart rates of 128 and 171 bpm, respectively, with most of the workout in Zones 2-3. I used 20-80-lb dumbbells today and my legs were on fire! The numbers were similar to the Week 1 version with the exception of a much higher max heart rate as I increased weights on the lunge sequence. Many of you know I am not a big fan of weighted leg workouts, mostly because of my lower back and knee challenges, but I know working the large leg muscles in compound movements is critical for overall results. The second leg workout of LIIFT MORE is really tough each week since you only get one day rest between leg days during the week. The good news is I now have 5 days off until the next weighted leg day! This was a great workout today. By using heavier weights you also work your shoulders and grip strength in Hamstrings and Glutes. Success!!
LIIFT MORE Shoulders Week 3
Last official day of Week 3 LIIFT MORE with Shoulders. The format is again quad sets, 4 exercises back-to-back, plus burnout sequence to push the limits. All shoulders, 3 sets x 12 reps. Block 1 is seated overhead press, seated front raise, seated reverse raise and lateral raises. Block 2 includes standing upright row, high row, arm openers and trap rotations. The quads sets are followed by 3 sets of 2 burnout moves at 45-sec each, 15-sec transition between sets, consisting of lightweight standing swimmers and incline double dumbbell. The workout finishes with core focus including cross crunch reach and alternating bent knee drops.
I burned 304 calories in approx. 37-min with average and max heart rates of 129 and 169 bpm, respectively, with most of the workout in Zone 3. These numbers are similar to Week 1 and lower calorie burn vs. Week 2 with HIIT. I used 5-40-lb dumbbells today for the main workout and then 8-lbs (swimmer) and 20-lbs (incline double DB) for the challenging burnout sequence. These shoulder workouts are killer. Seriously, I couldn’t lift my arms after this session as the entire workout is dedicated to shoulders. The burnout series is especially difficult since it leverages weights. I liked the core work since the alternating bent knee drops stretched/cracked my back with oblique focus (think, windshield wiper type variations). I am pleased with my performance today and I am looking forward to recharging heading into Week 4. Week 3 LIIFT MORE is DONE! I am really enjoying this program. It is all about weights, no joke. Yes, there is some HIIT and burnouts (that sometimes could be considered HIIT), but the program is mostly weights. Bring on Week 4 next week and then Phase 2 LIIFT MORE!
LIIFT MORE LIIFT Express Core
The LIIFT MORE Express Core bonus workout is a great routine that can be added throughout the week for extra core focus. Express means fast at around 18 minutes total, in this case, but it is not easy. There are modifications for those that need it and the goal is range of motion for Express Core. There are 8 moves at 45-sec each and 15-sec between moves, repeated for two superset rounds each. The exercises include hand over the knees crunch, high plank side sway, windmill heel crunch, alternate side plank opener (tough!), flutter kicks, circular low plank, prayer crunch, and low plank alternating arm lift. The second round has slight variations to these same moves (usually a leg lift or angle change to crunch). There is a short cooldown to finish up. By the end of the second round my core was blasted and my shoulders were fatigued from all of the shoulder support work. The pace is fast and heart rate stays elevated since Joel alternates between moves on your back vs. plank so you are constantly moving even between sets. The alternate side plank opener was the most challenging, as usual. This variation shows up in other LIIFT MORE workouts. I burned 64 calories in 17-min with ave. and max heart rates of 97 and 123 bpm, respectively, with most of the workout in Zone 1. Good stuff!
LIIFT MORE LIIFT Express HIIT
Here we go. I was looking forward to this one since I like to stack shorter HIIT cardio workouts to my weighted routines some days. There is no weight and no equipment in only 22-min total workout time. The workout begins with a short warmup before 3 blocks of work (2 moves/block) at 45-sec first move and 30-sec second move with a 15-sec break between. There are 60-sec breaks between blocks. The goal is to progressively increase intensity. Block 1 is 4 high knees to 4 butt kickers followed by high plank side walk jacks (I added a pushup each side rep). Block 2 consists of square squat jacks and high/low plank to mountain climbers. Block 3 includes reverse lunge sumo squat lunge and high plank bear push-off jump-back. There is a short cooldown to finish up, as usual. Awesome workout my friends! I burned 204 calories in 22-min with ave. and max heart rates of 137 and 170 bpm, respectively, with most of the workout in Zones 3-4. Quads and shoulders were on fire by the end of the session. This is a challenging workout. I added push-ups to the Block 1 side walk jacks to elevate intensity, which worked. I loved the Block 3 moves. They are already tough variations, but residing in the last block raises the challenge. I will be adding this Express bonus in the future for a quick cardio HIIT total body challenge when busy!!
LIIFT MORE Chest and Biceps LIFT HIIT Week 4
Week 4 LIIFT MORE Chest and Biceps changes up the approach back to LIFT/HIIT focus, similar to Week 2. Since there are only 2 moves per each of 4 supersets we should be able to lift heavier where possible. After the usual basic warmup, the workout focuses on the prescribed supersets with 2 exercises back-to-back using the standard 3 sets at 12 reps each. The transitions between sets are quick. Block 1 consists of incline rotating press and incline neutral press. Block 2 is standing hammer curls and standing rotating curls. Block 3 involves flat rotating chest press and chest fly. Block 4 finishes off the biceps with standing supine curls and wide curls. There are a lot of rotating variations in this workout! Man. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including 1 pushup-4 mountain climber sequence and bench toe taps. Finally, before cooldown there is a core series including half windmill side tap and flutter kicks.
I burned 341 calories in approx. 42-min with average and max heart rates of 127 and 169 bpm, respectively, with most of the workout in Zone 2. All of these metrics are higher than the similar Week 2 version. Progress! I used 15-40-lb dumbbells in this workout. I may be able to increase chest work to 45-lb dumbbells next time, but my chest burned out today using 40s with the prescribed sequence of movements and timing, which is a good sign. I was able to hit all of the wide pushups in the burnout rounds. Keep up the good work my friends. We got this!! Be sure to reach out to let me know how you are enjoying LIIFT MORE using any of the contact options in the footer for this website. BRING IT today!
LIIFT MORE Quads and Calves Week 4
Week 4 Quads and Calves LIFT is here! After the usual basic warmup, the workout focuses on two main blocks of quad sets at 3 sets x 12 reps each. The moves are the same as the Week 2 version with a different order in quad sets. The first block includes hanging squat, bench step ups (12 each side!), double dumbbell calf raises and pigeon calf raises. The second block is front loaded narrow squat, static lunges (12 each side), duck calf raises and single leg calf raises. After these two blocks of quad sets, there is a burnout series of 3 sets at 2 moves, 45-sec each with a 15-sec break between sets of bodyweight Power Loop squat loaded side walks (keep quads loaded throughout) and reverse stepping lunge with calf raise. The workout finishes up with 2 sets of core (alternating full leg heel drop and prayer crunches) and then a short cooldown. I used 20-80-lb dumbbells for this workout and the heavy Power Loop.
I burned 396 calories in approx. 42-min with average and max heart rates of 137 and 172 bpm, respectively, with most of the workout in Zones 3-4. These Quads and Calves workouts are really challenging, especially with the step-up variations and burnout series with the Power Loop. This is reflected in the higher workout zones compared to many other workouts in Weeks 1-4, mostly thanks to the step up move and lunges. My legs were on fire by the end. The heart rate data is some of the highest numbers in the overall LIIFT MORE program thus far in my review. The reverse stepping lunge with calf raise burnout is brutal by the end since you have to also balance your entire body on one leg for the calf raise segment of the movement. The core work at the end is some of the easiest for me in LIIFT MORE. I know what is coming tomorrow though!!
LIIFT MORE Back and Triceps LIFT HIIT Week 4
Back and Triceps LIFT and HIIT has the usual rounds of supersets with 2 exercises back-to-back using 3 sets at 12 reps each. The transitions between sets are quick. The Week 2 version was tough so I expected nothing less here in Week 4 with so many pulling exercises! The moves in each block are the same as Week 2, however, the first and second move are reversed (except for Block 4). Block 1 consists of single supinated row and seated wide raise. Block 2 is triceps press and iso-crushers. Block 3 is dumbell pullover and standing bent over rows. Block 4 finishes up with skullcrushers and seated tricep kickback. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including high plank side walk 4 jacks (I added a pushup each side walk) and then reaching squat jacks. Finally, before cooldown there is a core series including low plank alternate leg lifts and side plank hip raise. I used 15-80-lb dumbbells today and increased weights on some moves relative to the Week 2 version of Back and Triceps.
I burned 353 calories in approx. 43-min with average and max heart rates of 128 and 166 bpm, respectively, with most of the workout in Zones 2-3. These numbers are significantly lower than the Week 2 version, even though I increased weights across the board. In my mind, this demonstrates the power of the LIIFT MORE program as my strength, endurance and fitness level improve each week. Good stuff. I HIGHLY recommend LIIFT MORE!
LIIFT MORE Hamstrings and Glutes Week 4
Hamstrings and Glutes is next up on the schedule! The format is again quad sets, 4 exercises back-to-back, plus burnout sequence to push the limits. All exercises are the standard 3 sets x 12 reps. The Beachbody Power Loop is used for the burnout series. Block 1 is stiff leg deadlift, front stepping lunge (12 each side), single leg deadlift, and bench hip thrusters. Block 2 includes sumo squats, wide leg deadlift, frog bridge, and weighted bridge with heels on the bench. The burnout sequence involves 45-sec time intervals consisting of incline leg opener with Power Loop and single leg Power Loop kickbacks. The last sets subbed standing side opener with loop for the incline version. We finish up as usual with core focus including single side bent leg bicycle and double leg extension.
I burned 334 calories in approx. 44-min with average and max heart rates of 124 and 157 bpm, respectively, with most of the workout in Zone 2. These numbers are higher than the Week 1 version. I used 20-80-lb dumbbells today and the heavy black Beachbody Power Loop. I sweat a lot in this workout. A lot. I will say that may be partly due to my body becoming a more efficient cooling engine from progress in the LIIFT MORE program. This is also reflected in heart rate numbers that are lower relative to the other Hamstrings and Glutes workouts. Having the heavy dumbbell sumo squats AND wide leg deadlift back-to-back to start Block 2 is BRUTAL. I also find the incline leg openers with black Power Loop really challenging. Progress, my friends! One more workout in Week 4/Phase 1 and then on to some new formats in Phase 2. I am seeing some very strong progress already in my performance and appearance. I am pumped!
LIIFT MORE Shoulders LIFT HIIT Week 4
Shoulders focus this week is the HIIT version to finish up Phase 1 of LIIFT MORE. After the usual warmup, there are supersets with 2 exercises back-to-back using the standard 3 sets at 12 reps each. The blocks are all shoulder moves, all the time. Block 1 is standing high row and seated lateral raise. Block 2 consists of seated overhead press and rotating front raise. Block 3 involves reverse raise and arm openers. Block 4 finishes up with standing upright row and seated trap openers. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including bench high plank skiers and triple icky shuffle pulse. Finally, the core series includes bent knee overhead crunch and straight leg swimmers followed by cooldown.
I burned 330 calories in approx. 39-min with average and max heart rates of 130 and 160 bpm, respectively, with most of the workout in Zone 3. I used 8-40-lb dumbbells. This was a killer workout. Block 2 was really hard after you pre-fatigue the shoulders and then go heavy. All of the shoulder workouts in LIIFT MORE are amazing. I really like the opener and rotating moves to maintain time under tension and drive the results. The rotating front raise movement is very effective and one of my favorite moves in the entire LIIFT MORE program. Week 4 AND Phase 1 are now both DONE while LIIFT MORE is 50% complete. Bring on Phase 2!!
LIIFT MORE Legs Week 5
Phase 2 marks a new weekly schedule to the workouts in LIIFT MORE with Day 1 of the week beginning with Legs instead of Chest and Biceps. It is also interesting to note the two Legs workouts for the week are separated by an extra day relative to Phase 1 (i.e., Days 1/4 Phase 1 vs. Days 2/4 Phase 2). I see this as good to get some extra recovery! Phase 2 also brings new formats to the routines, exercises, burnouts, HIIT and core. The Legs days in Phase 2 are “full” legs days where all of the muscles are worked each session. Phase 1 had splits for Hamstrings/Glutes and Quads/Calves.
The format for LIFT Week 5 is “triples” with 3 movements at 3 blocks each of work, which Joel explains means one extra exercise vs. Phase 1 since you have 3 blocks x 3 moves (triples or 9 moves) instead of 2 blocks x 4 moves (quads or 8 moves). In reality, he is counting the right and left sides for some exercises as 2 moves here instead of 1 move as in Phase 1 (e.g., side lunges right and left side). As such, I would argue you are getting more work in some of the workouts in Phase 1 with 2 blocks x 5 moves (10 moves), which is one more exercise than Phase 2. However, the extra round of burnouts and HIIT will raise the challenge in Phase 2, no doubt. The core work stays at 2 moves. You still have 3 sets at 12 reps each as the target for each movement.
The first block includes hanging squat, Bulgarian split squat right leg, and Bulgarian split squat left leg. The second block is side lunges right leg, side lunges left leg, and weighted frog bridge. Block 3 consists of stiff leg deadlift, double dumbbell calf raise and pigeon calf raise. Grip strength is fully fatigued by the end of Block 3! After these three blocks of triple sets, there is a burnout series of 3 sets at 3 moves using the Power Loop 45-sec each with a 15-sec break between sets of bodyweight low squat side leg walk, low squat forward-back walk and squats with calf raise. The workout finishes up with 2 moves of core 45-sec x 3 sets each (alternating side knee drop with top leg extension and loaded crunch) and then a short cooldown. I used 15—80-lb dumbbells for this workout and the heavy Power Loop.
I burned 314 calories in approx. 42-min with average and max heart rates of 122 and 156 bpm, respectively, with most of the workout in Zone 2. These numbers are actually lower compared to the average leg-based workout in Phase 1. I am not surprised given the extensive burnout series with the Power Loop that helps recover heart rate (and exhaust the legs!). In addition, there is only one heavy leg exercise with hanging squat. Perhaps the lower numbers are also associated with my improvements in fitness level and endurance. These leg workouts are always tough regardless of format. Generally I do not like Bulgarian squats given my history of knee challenges so I kept the weight light and focused on perfect form with slow, controlled motion. Please stay safe so you do not overextend! The extra burnout move each block is a good addition to raise intensity in Phase 2. I had amazing results after completing Phase 1 LIIFT MORE and I am confident after today my progression will continue as intensity of the program ramps!
LIIFT MORE LIIFT Express HIIT Cycle
I was excited to press play on LIIFT Express HIIT Cycle on my Beachbody MYX II fitness bike. I really enjoy the live BODi classes as well as the archived workouts for the MYX II bike. (If you would like to get up to $400 off the Beachbody MYX II bike for your home or office email me to learn more. More info on the live interactive BODi classes HERE!)
Joel’s LIIFT MORE bonus bike class is only 20-min and even includes Tabata HIIT intervals. I had two heart rate monitors running for this workout. I used the arm monitor that came with the bike synced to the MYX workout software and then my normal chest strap monitor linked to the Polar App. I was interested to see any differences in the measurements and zones. For those not familiar, the bike workouts are designed around your pedal cadence, rpm and corresponding heart rate. Higher resistance simulates climbing a hill. The instructor tells you the target range and you adjust the resistance of the bike (friction knob that controls brake pads) and/or pedal speed to match target output. Movements range from seated to standing pedal iterations.
Express HIIT Cycle begins with approx. 4-min active warmup of progressively ramped cadence and rpm, controlled by the resistance knob and/or sitting/standing (approx. range 65-95 rpm). There are then 3 blocks in this workout. Block 1 changes your pace at 30-sec intervals as Joel raises the resistance knob each segment with seated to standing variations (moderate, hard and harder). Block 2 does the opposite by keeping the resistance the same and adjusting the rpm (pedal speed) to hit a range of target cadence. This raises heart rate to the higher workout zones. Block 3 is the most challenging with 8 blocks of Tabata intervals at 75-95 rpm with no pedaling between blocks (use brake to stop). All of these Tabata blocks are performed in the standing position. The workout finishes with cooldown and stretch.
According to the chest strap data, I burned 179 calories in approx. 20-min with average and max heart rates of 135 and 168 bpm, respectively, with most of the workout in Zone 3. These numbers are fairly similar to the arm monitor supplied with the MYX II bike that recorded 197 calories with ave. and max heart rates of 134 and 169 bpm, respectively. The zones are different between the Polar App (chest strap) and BODi software (arm monitor). Per the bike data with arm monitor, I spent 7 min in Zone 1 (92-128 bpm), 12 min in Zone 2 (129-156 bpm), and 2 min in Zone 3 (157-185 bpm). Looks like I went up to almost 20 mph and 4 miles, even with the resistance! Both data sets demonstrate a progressive ramp in heart rate throughout the workout, where Block 3 Tabata intervals push you the hardest. I only hit Zone 3 red for 2 min as I appear to be in decent bike shape at the moment. However, it would be easy to ramp intensity by increasing the resistance and/or pace. Awesome workout, and one of my favorites of the LIIFT MORE program that I will incorporate weekly!!
LIIFT MORE Chest and Back LIFT HIIT Week 5
I was pumped for LIIFT MORE Phase 2-Week 5-Day 2 Chest and Back LIIFT HIIT. I imagined this would be like old school P90X push and pull focus. The combination of chest and back in one workout is always a rocker! Besides switching things up to work the chest and back on the same day instead of chest and biceps, the format is mostly the same with 4 blocks of work with 2 exercises back-to-back in each block at 3 sets x 12 reps. There are two HIIT moves and two core finishers. What is different relative to Phase 1 LIIFT/HIIT is the way the moves are constructed in the superset. Phase 2 now supersets one chest move with one back move each block instead of two chest moves. This should allow us to lift heavier for each muscle group, with proper form, of course. There are also new HIIT moves in Phase 2 and more challenging versions of the core exercises.
After the usual warmup, Block 1 consists of flat chest press and dumbbell pullover. Block 2 is neutral press and flat bench single row. Block 3 involves incline press and bent over rows. Block 4 finishes off with incline chest fly and reverse fly. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including high plank mountain climbers 2 (middle) x 2 (twist) and 4 high knees to the side with 4 butt kickers. Finally, before cooldown there is a core series including bench windmill heel taps and single leg flutters.
I burned 408 calories in approx. 44-min with average and max heart rates of 137 and 176 bpm, respectively, with most of the workout in Zone 3. I used 15-60-lb dumbbells today. My heart rate metrics are actually significant higher compared to the average chest- and back-based workouts in Phase 1. Man, this was a CHALLENGING workout. I went heavy and the pacing is fast so there is little recovery time. And, I was mostly moving weights around while recovering. Ha. Calorie burns over 400 are impressive for me in this program so this ranks as one of the toughest routines to date. Sweat was everywhere and I was able to select my weights perfectly, pretty much going to failure the last reps of each set. The HIIT series is ramped intensity vs. Phase 1 and the mountain climber twists provided the max spike in my heart rate analysis. The adjustments to the core moves were also difficult. Overall, I can tell Phase 2 is going to be a challenge. BRING IT!
LIIFT MORE Shoulders Week 5
Max heart rate is actually 167 bpm. There were a few monitor connection issues.
Day 3 of Week 5 is actually Shoulders in the Phase 2 schedule. This is different than Phase 1 where Shoulders is at the end of the week on Day 5. Please make sure you get in a good warmup before this session after the hardcore Chest and Back workout yesterday. There is no letting up today. This workout leverages “triples” again similar to Legs two days ago. Joel advises NOT to increase weights and stay focused on form given the intensity and volume of this workout. Let’s see how this goes! After the usual warmup, the first block includes standing upright row, seated reverse raise, and arm openers. Block 2 is seated overhead press, lateral raise, and rotating front raise. Block 3 consists of high row, trap rotations, and trap openers. After these three blocks of triple sets, there is a burnout series of 3 sets at 3 moves 45-sec each with a 15-sec break between sets of single dumbbell incline press, forward swimmers, and reverse swimmers. The workout finishes up with 2 moves of core 45-sec x 3 sets each (cross crunch reach and weighted single side heel drop) and then a short cooldown. This is the first time a dumbbell is used in a core movement. I used 8-40-lb dumbbells for this workout. I used a 20-lb dumbbell for the weighted core variation. Holding the DB during the move worked the shoulders even more while hitting core.
I burned 336 calories in approx. 42-min with average and max heart rates of 127 and 167 bpm, respectively, with most of the workout in Zone 3. The heart rate monitor had some connection issues again on the arm opener movements that opened up the chest, but the spikes in heart rate do not significantly impact the data analysis. This has happened in many of the LIIFT MORE Shoulders workouts thus far with this particular exercise. Max heart rate was 167 bpm, extracted from Polar Flow. The hear rate data is actually similar compared to the average shoulders-based workout in Phase 1. It was a tough workout today! You actually hit ALL 9 exercises on the workout tracker for the first time. My shoulders were slightly fatigued heading into today after the chest/back workout yesterday. As a consequence, my weights were the same or lower than previous weeks where the Shoulders workout was at the end of the week. Besides the trap rotation into trap opener combination, the burnout sequence with swimmers is just insane to finish up. I had nothing left in my shoulders by the end!
LIIFT MORE More Legs LIFT HIIT Week 5
More Legs LIFT HIIT is here. This is the second Legs workout this week. We had an extra rest day from legs compared to Phase 1, likely due to the fact that LEGS and MORE LEGS in Phase 2 both hit all leg muscle groups in each workout vs. separating muscle groups in Phase 1. After the usual warmup, Block 1 consists of front loaded narrow squat and static lunges (12 each side). Block 2 is sumo squats and single leg deadlift. Block 3 involves front stepping lunge (6 each side) and bench hip thrusters. Block 4 finishes off with wide leg deadlift and duck calf raises. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including high plank knee tuck with 4 jacks and square squat jacks. Finally, before cooldown there is a core series including bench bicycle twist and double leg drop. I had to transition to the modifier for the last sets of core bench bicycle twist similar to Joel and the cast. Just a really tough move to end the workout!
I burned 407 calories in approx. 43-min with average and max heart rates of 137 and 166 bpm, respectively, with most of the workout in Zone 3. I used 25-80-lb dumbbells today. Sweat EVERYWHERE! This version of More Legs LIFT HIIT was a lot harder for me compared to Legs to start the week. Part of the enhanced challenge is the extra reps of the heavy moves including sumo squats, wide leg deadlift and front loaded narrow squat. I was able to increase weights on most movements, especially with the extra rest day for legs this week. The addition of HIIT also ramps up the heart rate. My heart rate metrics are actually higher compared to the average legs-based workout in Phase 1, although most similar to some of the Quads and Calves workouts (e.g., heavy weights, HIIT). Awesome stuff. Legs are done for the week and I am really excited for Arms tomorrow. Be sure to reach out to me to let me know how you are doing! Let’s do this!
LIIFT MORE Arms Week 5
It feels like forever since I have specifically focused on arms in this program given that this workout is at the end of the week in Phase 2. Phase 1 targeted the biceps and triceps on separate days (and combined with Chest or Back) spread over the week. I do enjoy workouts that solely focus on arms and I expected to be challenged in this routine! Arms Week 5 focuses again on triple sets and burnouts. The weights are lighter overall with a significant amount of volume in this workout. Blocks 1 and 3 leverage 2 biceps movements and one triceps exercise while Block 2 has 2 triceps variations with one biceps move. Great strategy! After the usual warmup, the first block includes hammer curls, supine curls, and skull crusher. Block 2 is seated wide curls, iso-crusher, and tricep kickback. Block 3 consists of seated iso-curls right arm, iso-curls left arm, and triceps press. After these three blocks of triple sets, there is a burnout series of 3 sets at 3 moves 45-sec each with a 15-sec break between sets of tricep dips on the bench, half curl-full release, and tricep pushups. The workout finishes up with 2 moves of core 45-sec x 3 sets each (low plank arm raises and weighted crunch) and then a short cooldown. I used 20-45-lb dumbbells for this workout. I used a 25-lb dumbbell for the weighted core variation.
I burned 300 calories in approx. 44-min with average and max heart rates of 117 and 153 bpm, respectively, with most of the workout in Zones 1-2. The heart rate data is actually significantly lower compared to the average arms-based workout in Phase 1. This is not surprising since the weights are lighter and less cardio with burnouts instead of HIIT. I tell you though my arms were blasted by the end. The burnout series was killer with the extra round of the 3 moves. I had to take a short break on the bench dips last set, but I nailed all of the tricep pushups even though it was challenging. The bench tricep dips were brutal as stacked in the burnout segment. Overall, very strong Week 5 and I am looking forward to Week 6 LIIFT MORE!
LIIFT MORE LIIFT Express Chest
I have been excited to try more of the LIIFT Express bonus workouts during my LIIFT MORE review. The Express workouts really target specific muscle groups and focus areas in approx. 20-min. I am a big fan of these types of workouts to push gains for the muscle(s) worked, hopefully to the point of actual failure and burnout! I also appreciate the extra options for shorter workouts when busy with these Express bonuses. You could stack a couple bonuses together in a new schedule or even stack one of the bonuses with the regular workouts on the schedule to get extra work for specific focus areas. I was particularly pumped to press play on LIIFT Express Chest. I love working the chest with heavy weights!
After the usual, short 3-min warmup, Express Chest focuses on 2 blocks of work with two exercises superset in each block at the standard 3 sets x 12 reps each. Block 1 is flat bench press and neutral press. Block 2 consists of incline chest press and incline chest fly. These movements are not a surprise from Joel since they are typical chest variations found in most programs. What I like most is the subsequent burnout series to absolutely fatigue your chest (and upper body) including incline pushup with hands on bench and decline pushup with feet on bench. This burnout sequence is performed for 3 sets at 30-sec intervals each move with only 15-sec break between sets. I used 20-50-lb dumbbells for this workout.
I burned 164 calories in approx. 20-min with average and max heart rates of 129 and 164 bpm, respectively, with most of the workout in Zones 2-3. The ave./max heart rate data is actually on track compared to the average chest-based workouts in Phases 1/2. Hitting the two blocks immediately followed by the burnout segment is tough. Yes, my chest went to failure last reps, although I was able to complete all of the reps unassisted. This is a fantastic workout that I will be doing many times in the future. Success!!
LIIFT MORE LIIFT Express Shoulders
The Express workouts really target specific muscle groups and focus areas in approx. 20-min. I am a big fan of these types of workouts to push gains for the muscle(s) worked, hopefully to the point of actual failure and burnout! I also appreciate the extra options for shorter workouts when busy with these Express bonuses. You could stack a couple bonuses together in a new schedule or even stack one of the bonuses with the regular workouts on the schedule to get extra work for specific focus areas.
After the usual warmup, LIIFT Express Shoulders focuses on 2 blocks of work with two exercises superset in each block at the standard 3 sets x 12 reps each. Block 1 is seated shoulder press and arm openers. Block 2 consists of seated lateral raise and seated reverse raise. The burnout sequence typical of the Express routines is then performed for 3 sets at 30-sec intervals each move with only 15-sec break between sets including incline neutral incline shoulder press and seated trap rotations. I used 10-40-lb dumbbells for this workout.
I burned 112 calories in 19-min with average and max heart rates of 111 and 148 bpm, respectively, with most of the workout in Zones 1-2. These numbers are actually lower than Express Chest, although the chest workout pushes heavier weights overall. The ave./max heart rate data is mostly on track compared to the average shoulder-based workouts in Phases 1/2 for these particular movements. My shoulders were on FIRE by the end of the burnout sequence. Awesome stuff. I am enjoying these bonus EXPRESS workouts for LIIFT MORE!
LIIFT MORE Legs LIFT HIIT Week 6
I can’t believe Week 6 of 8 for LIIFT MORE is already here. This program has been moving fast. Amazing program! Back to the legs today LIIFT/HIIT version. Each block is 3 sets x 12 reps, as usual. You do get a slightly longer break between weighted sets in this version, which should help us lift heavier (safely, of course). After the usual warmup, Block 1 consists of sumo squats and wide leg dead lifts. Block 2 is bench step ups right side and bench step ups left side. Block 3 involves single leg deadlift (12 each side) and front stepping lunges (6 each side). Block 4 finishes off with front loaded narrow squats and double dumbbell calf raise. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including high plank bear push-off and triple icky with reverse stepping lunge jump. Finally, before cooldown there is a core series including high plank side sway and dead bug. I really like these new core moves!
I burned 415 calories in approx. 42-min with average and max heart rates of 142 and 170 bpm, respectively, with most of the workout in Zones 3-4. I used 20-45-lb dumbbells today. 45-lbs was the max for my Powerblocks since I am out-of-town and did not have room in the truck for the Powerblock extensions that would have increased weight to 60-lbs each handle. I slowed down the heavy movements though and it was still a rocker with the 45s! This version of Legs LIFT HIIT was even harder for me compared to More Legs LIIFT HIIT version in Week 5, which was challenging. It does seem the program keeps ramping intensity each week overall and the leg workouts have been the toughest for me in the entire program. My shirt was so sweaty today I could barely peel it off! I love it. The weighted bench step ups were brutal, as usual, and the burnout series spiked my heart rate max. Progress, not perfection!
LIIFT MORE Chest and Back Week 6
Chest and Back Week 6 focuses on triple sets and burnouts. The workouts in Phase 2 are sometimes longer given the extra block for triples at 3 sets x 12 reps. This is the case for Week 6 Chest and Back at approx. 45-min in length. Blocks 1 and 3 leverage 2 back movements and one chest exercise while Block 2 has 2 chest variations with one back move. After the usual warmup, the first block includes incline rotating press, bent over rows and seating wide raise. Block 2 is flat rotating press, chest fly and dumbbell pullover. Block 3 consists of incline neutral press, supinated row right side and supinated row left side. After these three blocks of triple sets, there is a burnout series of 3 sets at 3 moves 45-sec each with a 15-sec break between sets of bench lower chest push-ups (hands on bench), superman pulls to push-up, and push-up to back raise. The workout finishes up with 2 moves of core 45-sec x 3 sets each (unassisted crunch and single arm rope pull) and then a short cooldown. I used 20-45-lb dumbbells for this workout.
I burned 382 calories in approx. 45-min with average and max heart rates of 130 and 163 bpm, respectively, with most of the workout in Zone 3. The heart rate data is lower compared to Week 5 Chest and Back LIIFT HIIT, which is not a surprise with the HIIT component in Week 5. My heart rate data is similar to a typical chest-based workout from Phase 1. This was an excellent workout though. The burnout series was again challenging with the extra move for the 3 rounds. I was able to hit all of the push-ups in the burnouts unassisted. I just about went to failure last round. Success!
LIIFT MORE Shoulders LIFT HIIT Week 6
Max heart rate is actually 164 bpm. There were a few monitor connection issues.
Bring on Day 3 Shoulders LIFT HIIT! I was expecting amped up intensity today! After the usual warmup, Block 1 of 3 sets x 12 reps consists of seated overhead press and arm openers. Block 2 is standing high row and lateral raise. Block 3 involves standing upright row and seated rotating front raise. Block 4 finishes off with seated reverse raise and trap rotations. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including 1 squat-1 jack and 3 skaters-4 lunge jumps. Finally, before cooldown there is a core series including single leg windmill and cross crunch reach on bench.
I burned 304 calories in approx. 39-min with average and max heart rates of 125 and 164 bpm, respectively, with most of the workout in Zones 2-3. The heart rate monitor had some connection issues again on the weighted movements that opened up the chest, but the spikes in heart rate do not significantly impact the data analysis. Max heart rate was 164 bpm, extracted from Polar Flow. I used 10-40-lb dumbbells today. This version of Shoulders LIFT HIIT was similar with regard to intensity for me vs. Shoulders LIFT version in Week 5, as demonstrated by the comparable heart rate data. I was able to increase weights on several moves over last week. The HIIT was very challenging the last round with all of the dynamic squats and lunges. Legs of fire! Another strong workout for LIIFT MORE!
LIIFT MORE More Legs Week 6
After the usual warmup in MORE LEGS, the first block includes stiff leg deadlift, static lunges (12 each side) and pigeon calf raises. Block 2 is Bulgarian squat right side, Bulgarian squat left side and duck calf raises. Block 3 consists of hanging squats, bench hip thrusters and bridge heels on bench. After these three blocks of triple sets, there is a burnout series of 3 sets at 3 moves 45-sec each with a 15-sec break between sets of Power Loop standing adductors, Power Loop single leg kickback and Power Loop squat with calf raises. The workout finishes up with 2 moves of core 45-sec x 3 sets each (high low plank alternate leg lift and triple prayer crunch) and then a short cooldown. I used 15-45-lb dumbbells for this workout. I would have gone heavier if I was at home. I am at a cabin using my Powerblocks. Still a fantastic workout!
I burned 281 calories in approx. 44-min with average and max heart rates of 114 and 141 bpm, respectively, with most of the workout in Zones 1-2. The heart rate data is significantly lower compared to Week 5 MORE LEGS LIIFT HIIT and other leg-based workouts from Phase 1. This is not unexpected I suppose when looking at the movements in the blocks and burnouts for this routine. The burnout series with Power Loop is challenging, but really does not elevate heart rate. The hip thruster variations are also lower cardio-intensive exercises. Perhaps if I was lifting the heavier weights at home I would have observed a slight increase in the heart rates, calorie expenditure and workout zone. Anyway, the Bulgarian squats were my nemesis, as usual. I am now done with legs for Week 6. I am thankful!
LIIFT MORE Arms LIFT HIIT Week 6
Week 6 is moving fast my friends. Next up is Arms LIFT HIIT! Each block superset consists of one biceps move and one triceps move using 3 sets x 12 reps each. There are some new HIIT moves in this workout. After the usual warmup, Block 1 consists of seated hammer curls and triceps press. Block 2 is standing supine curl and iso crushers. Block 3 involves seated wide curl and double dumbbell skullcrusher. Block 4 finishes off with standing rotating curls and tricep kickbacks. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including double in-out with squat and high bench toe taps. Finally, before cooldown there is a core series including side crunches and weighted dumbbell swimmers on the bench.
I burned 367 calories in approx. 41-min with average and max heart rates of 133 and 176 bpm, respectively, with most of the workout in Zone 2. I used 20-50-lb dumbbells today with 25-lbs for the core variation. This version of Arms LIFT HIIT was harder for me compared to Arms LIFT version in Week 5, as reflected in the heart rate data. I was able to increase weights substantially over Week 5 for the range of arm movements. I pushed hard on the HIIT sequence. Week 6 is done and I am now finished with 3/4 of LIIFT MORE. 10 more workouts. Bring it!
LIIFT MORE Legs Week 7
The format for Legs LIFT Week 7 is back to triples with 3 movements at 3 blocks each of work (3 sets x 12 reps per move). The first block includes sumo squats and single leg deadlift right and left side. The second block is front loaded narrow squat, static lunges and bench hip thrusters. Block 3 consists of wide leg deadlift, side lunges (6 each side) and double dumbbell calf raises. After these three blocks of triple sets, there is a burnout series of 3 sets at 3 moves using the Power Loop 45-sec each with a 15-sec break between sets of low squat side walks two each side, low squat forward reverse steps, and squats to calf raises. The workout finishes up with 2 moves of core 45-sec x 3 sets each (alternating side knee drop with double leg extension and loaded crunch) and then a short cooldown. These are my favorite core movements of the entire program thus far. I used 25-80-lb dumbbells for this workout and the black heavy Power Loop.
I burned 401 calories in approx. 43-min with average and max heart rates of 137 and 172 bpm, respectively, with most of the workout in Zone 3. These numbers are actually much higher compared to the Week 5 version of this workout. This is clearly because we lift much heavier weights in the Week 7 variation with sumo squats and wide leg deadlift. As I have been saying throughout my LIIFT MORE review, these leg workouts with the heavy weights are very challenging. I was worked hard today. I am glad this workout is done for the week!
LIIFT MORE Chest and Back LIFT HIIT Week 7
Push-pull day continues with Week 7 Chest and Back with HIIT focus. Let’s do this! This is similar to the Week 5 version, but Joel focuses on either the back or chest solely in separate blocks, instead of one back and one chest in each block. After the usual warmup, Block 1 consists of standing rows and seated reverse fly. Block 2 is flat bench press and neutral press. Block 3 involves flat bench row and dumbbell pullover. Block 4 finishes off with incline chest press and incline chest fly. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including high low plank with 4 jacks and wide push-up into side plank opener. Finally, before cooldown there is a core series including bench windmill full extensions and single leg crunch flutters.
I burned 335 calories in approx. 42-min with average and max heart rates of 125 and 162 bpm, respectively, with most of the workout in Zone 2. I used 15-60-lb dumbbells today. These numbers are actually lower compared to the Week 5 version of this workout. This is interesting since one of the main differences is that Joel stacks the chest moves and back moves in separate blocks, which we may be able to argue reduces how heavy we can lift vs. when he stacks one chest and one back in each block. However, my weights actually went up since Week 5 so the data may be convoluted by my progress in the program. In reality, I think the primary difference is the HIIT moves are more cardio intensive in Week 5 relative to Week 7. This is reflected in the HIIT segment of my heart rate curve where heart rates and workout zone are elevated. The wide push-up to side plank was rough. I was able to hit all of the push-ups, but my side openers started to suffer form near the end. My shoulders and core were worked. Regardless, awesome workout and my chest was particularly on fire post-workout!
LIIFT MORE Shoulders Week 7
Max heart rate is actually 165 bpm. There were a few monitor connection issues.
Week 7 Shoulders leverages “triples” again similar to the Week 5 version with the typical 3 sets x 12 reps for all movements. After the usual warmup, the first block includes standing high row, seated lateral raise and seated front raise. Block 2 is seated overhead press, reverse raise and arm openers. Block 3 consists of standing upright row, trap rotations and trap openers. After these three blocks of triple sets, there is a burnout series of 3 sets at 3 moves 45-sec each with a 15-sec break between sets of single dumbbell incline shoulder press, forward swimmers, and reverse swimmers. The workout finishes up with 2 moves of core 45-sec x 3 sets each (cross crunch reach and weighted leg extension crunch) and then a short cooldown. I used 10-40-lb dumbbells for this workout (15-lbs for the trap moves). I used a 25-lb dumbbell for the weighted core variation.
I burned 268 calories in approx. 40-min with average and max heart rates of 116 and 165 bpm, respectively, with most of the workout in Zone 2. The heart rate monitor had some connection issues again on the arm opener movements that opened up the chest, but the spikes in heart rate do not significantly impact the data analysis. This has happened in most of the LIIFT MORE Shoulders workouts thus far with this particular exercise. Max heart rate was 165 bpm, extracted from Polar Flow. The heart rate data is actually very similar compared to the Week 5 version. These Shoulders workouts are fantastic and the burnouts with swimmers are effective. Looking forward to the last official Shoulders workout in the program next week, LIFT HIIT!
LIIFT MORE More Legs LIFT HIIT Week 7
More Legs LIFT HIIT is here. After the usual warmup, Block 1 consists of hanging squats and front stepping lunges (12 each side). Block 2 is stiff leg deadlift and bench step-ups. Block 3 involves bridge with heels on bench followed by frog bridge. Block 4 finishes off with duck calf raises and pigeon calf raises. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including high plank knee tuck with 4 mountain climbers and square squat jack taps. Finally, before cooldown there is a core series including bench bicycle twist and double leg drop.
I burned 364 calories in approx. 42-min with average and max heart rates of 132 and 171 bpm, respectively, with most of the workout in Zones 2-3. I used 25-80-lb dumbbells today. This version of More Legs LIFT HIIT was tough, but my heart rate data was not as elevated throughout compared to More Legs Week 5 version. Blocks 1 and 2 were brutal, but the third and especially fourth blocks helped drop heart rates. My max heart rates were achieved with the lunges and bench step-ups! Legs are done for the week and I now have only one MORE LEGS workout left in the program. Be sure to reach out to me to let me know how you are doing! Let’s do this! Rage. Become a Machine.
LIIFT MORE Arms Week 7
This is the LAST workout of Week 7 of LIIFT MORE! Arms happens to be my one of my favorite workouts of the entire program. Week 7 focuses again on triple sets (3 sets x 12 reps each block) and burnouts. After the usual warmup, the first block includes standing supine bicep curl, triceps press, and tricep skullcrushers. Block 2 is seated hammer curls, wide curl, and iso-crusher. Block 3 consists of seated iso-curls right side and left side followed by triceps kickback. After these three blocks of triple sets, there is a burnout series of 3 sets at 3 moves 45-sec each with a 15-sec break between sets of tricep dips on the bench, half curl-full release, and tricep pushups. The workout finishes up with 2 moves of core 45-sec x 3 sets each (low plank alternating arm leglift and weighted crunch with bent leg) and then a short cooldown. I used 20-50-lb dumbbells for this workout. I used a 25-lb dumbbell for the weighted core variation.
I burned 394 calories in approx. 44-min with average and max heart rates of 134 and 167 bpm, respectively, with most of the workout in Zones 2-3. The heart rate data is significantly elevated compared to the Arms Week 5 version, even though the moves are similar. I pushed extra hard on the weights today and noted increases across the entire routine. The burnout series was tough again with the extra rounds of movements, especially the bench dips and tricep pushups. My opinion is this burnout series in the LIIFT MORE Arms workouts is the hardest in the entire program. Overall, STRONG Week 7 and I am looking forward to finishing the LIIFT MORE program next week with Week 8 after some rest. Let’s do this!
LIIFT MORE Legs LIFT HIIT Week 8
The final week of LIIFT MORE is here! So pumped for Week 8 and expecting a rocker of a Legs workout to start the week. Week 8 is the pinnacle of the program. Time to increase weights in the supersets with the longer break in supersets and push even MORE with the HIIT. Each block in Week 8 is 3 sets x 12 reps, as usual. After the warmup, Block 1 consists of stiff leg deadlift and static lunges. Block 2 is hanging squats and Bulgarians with bench. Block 3 involves bridges with heels on bench and frog bridge. Block 4 finishes off with pigeon calf raises and duck calf raises. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including high plank bear push-off and reverse lunge to sumo squat jump. Finally, before cooldown there is a core series including circular low plank and dead bug alternate arm extension loaded crunch. Awesome stuff!
I burned 355 calories in approx. 40-min with average and max heart rates of 132 and 169 bpm, respectively, with most of the workout in Zone 2. I used 25-80-lb dumbbells today. This version of Legs LIFT HIIT had lower heart rates for me compared to the Legs LIIFT HIIT version in Week 6, although similar to the Week 7 version of MORE LEGS. I attribute this to the design of these workouts where the heavy weights and lunge sequences are all found in Blocks 1/2 while the less cardio-intense bridges and calf raises are in Blocks 3/4 where heart rate drops. This is clearly reflected in the heart rate data mid-workout. Regardless, awesome workout today and I believe LIIFT MORE is an amazing program!!
LIIFT MORE Chest and Back Week 8
Week 8 Day 2 Chest and Back hits the triple sets and burnouts again. After the usual warmup, the first block includes incline neutral press and supinated rows right and left side. Block 2 is rotating chest press, chest fly, and dumbbell pullover. Block 3 consists of incline rotating press, double dumbbell bent over row, and wide raise. After these three blocks of triple sets, there is a burnout series of 3 sets at 3 moves 45-sec each with a 15-sec break between sets of bench lower chest push-ups (hands on bench), superman pulls to push-up, and push-up to back raise. The workout finishes up with 2 moves of core 45-sec x 3 sets each (unassisted full sit-up and straight leg single arm rope pull) and then a short cooldown. I used 20-60-lb dumbbells for this workout.
I burned 390 calories in approx. 44-min with average and max heart rates of 132 and 173 bpm, respectively, with most of the workout in Zones 2-3. The heart rate data is comparable to Week 6 Chest and Back. The max heart rate was slightly higher, but overall a very similar result. There is so much volume in this workout and my chest was on FIRE by the end. I increased weights on most movements relative to previous weeks. The pacing was challenging since there is limited time to recover. I did experiment this workout with subbing unassisted wide front pull-ups for the superman pull sets in the burnout series. I think it is a great way to get in some pull-ups in this program, which are otherwise absent from the schedule. I love pull-ups and they are the ultimate total body exercise, from my perspective! Great workout today and we are rapidly closing in on the graduation date for LIIFT MORE!
LIIFT MORE LIIFT Express Arms
The Express workouts really target specific muscle groups and focus areas in approx. 20-min. I am a big fan of these types of workouts to push gains for the muscle(s) worked, hopefully to the point of actual failure and burnout! I also appreciate the extra options for shorter workouts when busy with these Express bonuses. You could stack a couple bonuses together in a new schedule or even stack one of the bonuses with the regular workouts on the schedule to get extra work for specific focus areas.
After the usual warmup, LIIFT Express Arms focuses on 2 blocks of work with two exercises superset in each block at the standard 3 sets x 12 reps each. Block 1 is seated iso-curls right and left side followed by triceps press. Block 2 consists of seated wide curl and iso-crusher right/left side. The burnout sequence typical of the Express routines is then performed for 3 sets at 30-sec intervals each move with only 15-sec break between sets including tricep dips on the bench and half curl-full release (lower set 1, upper set 2, full set 3). I used 20-40-lb dumbbells for this workout. I burned 154 calories in 22-min with average and max heart rates of 117 and 154 bpm, respectively, with most of the workout in Zones 1-2. These numbers are lower than Express Chest, although the chest workout pushes heavier weights overall. This is a GREAT, short arms routine for busy schedules. I will be doing this workout again soon!
LIIFT MORE Shoulders LIFT HIIT Week 8
This is the last Shoulders workout in the LIIFT MORE program! After the usual warmup, Block 1 of 3 sets x 12 reps consists of seated overhead press and seated front raise (killer combo!). Block 2 is standing upright row and standing high row. Block 3 involves lateral raise and reverse raise. Block 4 finishes off with arm openers and trap rotations. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including double in-outs with squat and high bench toe taps. Finally, before cooldown there is a core series including weighted bench knee crunch and single leg crunch flutters.
I burned 304 calories in approx. 38-min with average and max heart rates of 125 and 168 bpm, respectively, with most of the workout in Zone 2. I used 10-40-lb dumbbells today and 25-lb for weighted core. This version of Shoulders LIFT HIIT was almost identical with regard to intensity for me vs. Shoulders LIFT HIIT Week 6, as demonstrated by the comparable heart rate data. I was able to increase weights on several moves over last time including shoulder press. The HIIT was a good challenge with the extra squats in the in-outs. And, I have to say, if I haven’t already, the seated front raise is one of my favorite moves in the entire program. Bring it!
LIIFT MORE More Legs Week 8
The week of “lasts” continues with THE LAST Legs workout in LIIFT MORE… More Legs! After the usual warmup in MORE LEGS, the first block includes sumo squats, wide leg deadlift, and bench dumbbell hip thrusters. Block 2 is front loaded narrow squat followed by bench step-ups right and left side. Block 3 consists of single leg deadlift, front stepping lunges (6 each side), and double dumbbell calf raises. After these three blocks of triple sets, there is a burnout series with Power Loop of 3 sets at 3 moves 45-sec each with a 15-sec break between sets of incline side leg opener (3rd set is standing version), single leg loop kickback, and squats with calf raises. The workout finishes up with 2 moves of core 45-sec x 3 sets each (high plank side sway and opposite knee hand over knee crunch) and then a short cooldown. I used 25-80-lb dumbbells for this workout and the heavy black Power Loop. Sweat was everywhere by the end.
I burned 412 calories in approx. 43-min with average and max heart rates of 138 and 184 bpm, respectively, with most of the workout in Zones 3-4. 184 bpm max in the bench step-up superset! That is the highest I have recorded in LIIFT MORE overall. This workout was absolutely BRUTAL and the hardest for me in the entire program. The triples sets leverage all of the most challenging leg moves so the pace is relentless. If this was the HIIT version instead of burnout LIFT version I would have likely topped 500 calories. The heart rate data is much higher compared to Week 6 MORE LEGS and near the highest heart rates measured for other leg-based workouts from Phases 1/2. I am glad this workout is over and I am ready to finish off the LIIFT MORE program tomorrow with Arms. Let’s do this!!
LIIFT MORE Arms LIFT HIIT Week 8
GRADUATION DAY! Phase 2, Week 8, Day 5 – Arms LIFT HIIT! This final workout has the entire 4-member cast with Joel on set instead of just two cast members. The cast on the screens is still part of the workout, as always, although Joel barely even references them in the entire 8 weeks of the program so I think the cast at home is more of a distraction (sorry to my personal friends in the cast that were pumped to be part of the LIIFT MORE program, you really aren’t involved). Each block superset consists of one biceps move and one triceps move using 3 sets x 12 reps each. After the usual warmup, Block 1 consists of standing supine curl and iso crushers. Block 2 is seated hammer curls and triceps press. Block 3 involves rotating curls and tricep kickbacks. Block 4 finishes off with seated wide curls and double dumbbell skullcrusher. The HIIT part of the workout involves two moves at 45-sec each with 15-sec rest between sets including one squat one jack and triple bear (ouch!). Finally, before cooldown there is a core series including single side crunches and weighted leg drop.
I burned 315 calories in approx. 43-min with average and max heart rates of 121 and 163 bpm, respectively, with most of the workout in Zone 2. I used 20-50-lb dumbbells today with 25-lbs for the core variation. This version of Arms LIFT HIIT had lower heart rates and zones compared to Arms LIFT HIIT version in Week 6, as reflected in the heart rate data. This is primarily due to the less cardio-intensive HIIT movements, although the sets of triple bears superset with squats was very tough to finish up. My quads were on fire, especially after More Legs yesterday. I was able to increase weights over Week 6 for the range of arm movements. Well, LIIFT MORE program done! What a great accomplishment for me fighting through a busy schedule, travel, vacation and COVID this round. My results were amazing based on my appearance in the mirror and significant improvement in strength/endurance! I HIGHLY recommend LIIFT MORE and appreciate you taking the time to read my detailed review. As always, please let me know how I can help! CLICK THE JOIN TEAM RAGE link in the footer of this website to reach out to me or email MikeNowakFitness@gmail.com !!
LIIFT MORE LIIFT Express Legs
Now that I am finished with the main program I need to go back and review the last 3 (of 9) Express workouts for my LIIFT MORE REVIEW. Of course I saved Legs as one of the last since I know what is coming! The Express workouts really target specific muscle groups and focus areas in approx. 20-min. I am a big fan of these types of workouts to push gains for the muscle(s) worked, hopefully to the point of actual failure and burnout! I also appreciate the extra options for shorter workouts when busy with these Express bonuses. You could stack a couple bonuses together in a new schedule or even stack one of the bonuses with the regular workouts on the schedule to get extra work for specific focus areas.
After the usual warmup, LIIFT Express Legs focuses on 2 blocks of work with two exercises superset in each block at the standard 3 sets x 12 reps each. Block 1 is front loaded narrow squat and bench step-ups. Block 2 consists of wide leg deadlift and Bulgarian split squats on bench. The burnout sequence typical of the Express routines is then performed for 3 sets at 30-sec intervals each move with only 15-sec break between sets including standing adductor and body weight squat with calf raises, both with Power Loop. I used 20-60-lb dumbbells for this workout and heavy black Power Loop.
I burned 185 calories in 22-min with average and max heart rates of 129 and 157 bpm, respectively, with most of the workout in Zone 3. The ave./max heart rate data is higher compared to most of the other Express routines, besides HIIT, as expected with the heavy weighted legs and fairly cardio-intensive movements. The heart rate data is similar to Express HIIT Cycle. I had a good sweat going today for only 20-min range. The Bulgarian squats and step-ups were most challenging, as usual. Great workout!
LIIFT MORE LIIFT Express Booty
The Express workouts really target specific muscle groups and focus areas in approx. 20-min. I am a big fan of these types of workouts to push gains for the muscle(s) worked, hopefully to the point of actual failure and burnout! I also appreciate the extra options for shorter workouts when busy with these Express bonuses. You could stack a couple bonuses together in a new schedule or even stack one of the bonuses with the regular workouts on the schedule to get extra work for specific focus areas.
After the usual warmup, LIIFT Express Booty focuses on 2 blocks of work with two exercises superset in each block at the standard 3 sets x 12 reps each. Block 1 is forward stepping lunges and bench hip thrusters. Block 2 consists of bridge with feet on bench and frog bridge. The burnout sequence typical of the Express routines is then performed for 3 sets at 30-sec intervals each move with only 15-sec break between sets including Power Loop fueled incline leg openers (3rd set is standing side leg opener) and standing kickbacks. I used 30-60-lb dumbbells for this workout and heavy black Power Loop.
I burned 128 calories in 20-min with average and max heart rates of 113 and 143 bpm, respectively, with most of the workout in Zone 1. The ave./max heart rate data is lower compared to most other Express bonus workouts given all of the Power Loop burnouts and bridge movements, which are less cardio-intensive. Overall, a fairly easy workout other than the dynamic lunge sequence. Rage on!
LIIFT MORE LIIFT Express Back
The Express workouts really target specific muscle groups and focus areas in approx. 20-min. I am a big fan of these types of workouts to push gains for the muscle(s) worked, hopefully to the point of actual failure and burnout! I also appreciate the extra options for shorter workouts when busy with these Express bonuses. You could stack a couple bonuses together in a new schedule or even stack one of the bonuses with the regular workouts on the schedule to get extra work for specific focus areas.
After the usual warmup, LIIFT Express Back focuses on 2 blocks of work with two exercises superset in each block at the standard 3 sets x 12 reps each. Block 1 is incline supinated row and standing reverse fly. Block 2 consists of flat bench single rows and single dumbbell pullover. The burnout sequence typical of the Express routines is then performed for 3 sets at 30-sec intervals each move with only 15-sec break between sets including superman pulls and straight arm lift. I used 20-60-lb dumbbells for this workout.
I burned 176 calories in 22-min with average and max heart rates of 126 and 161 bpm, respectively, with most of the workout in Zone 2. The ave./max heart rate data is similar compared to the average Express bonus workouts. I subbed in unassisted wide front pull-ups again for the superman pulls for the second time in this program (3 sets x 12 reps). You can see the associated spikes in heart rate at the end of the workout. I still believe it is the best opportunity to incorporate pull-ups into LIIFT MORE, outside of a hybrid workout schedule (see my hybrids section for a Body Beast LIIFT MORE hybrid!). This bonus was the VERY LAST workout left in my LIIFT MORE review. Done! I hope you enjoyed my LIIFT MORE review… please reach out with any comments or questions. Bring it! Rage. Become a Machine.
Hi there! I just finished LIIFT More. I am floored by your calorie burn! I also use a Polar HR monitor and the app. I was lifting anywhere from 12-40lbs, obviously depending on the muscle group and the day. However, I don’t think I topped 200 cal in a workout at all! Do you have an explanation for this? Do I need to work harder and if so, how? I did challenge myself and saw quite a bit of progress both in muscle growth and strength, but as I am repeating this program, I’d like to make sure I am maxing out my time and effort. A hybrid of this with Insanity/Max30 would be a great idea, BTW! 🙂
Hey Stephanie! Congrats on finishing up LIIFT MORE!
What type of Polar monitor do you have? Do you feel like you were challenged in the workouts? Do you by chance have cal data for other Beachbody programs? People have different heart rates at different times for different workouts for different reasons.
Yes, a hybrid with Insanity/Max would be amazing!! My Body Beast Max 30 hybrid is the most challenging I created and I can see how LIIFT MORE Max 30 would be amazing!
Keep up the good work and talk soon… I sent you an email response as well. — Mike
Hey! Will you be making a hybrid with this and body beast in the future?
Hey Lee! Thanks for the message. Yes, I am working on a hybrid of LIIFT MORE with Body Beast and a second hybrid of LIIFT MORE with Insanity Max:30. Check back soon!
What’s next to do after liift 4 and liift more? What other weightlifting programs on here are good?
Hey Michael! How have your results been with LIIFT4 and LIIFT MORE?
There are other weightlifting programs on BODi. Body Beast is my favorite. Have you tried Body Beast alone or in one of my hybrids found in the HYBRIDS section of this website?
It’s been decent. Went through lift more twice. Gains in my weights used and small increases in my body. I haven’t tried Body Beast yet. If I can omit pull ups I will try it. Where would I find hybrids from you? Not sure what that means.
You can find many of my hybrids I created right here on the website under the HYBRIDS section. Send me an email and I can help get you dialed in, Michael!
https://howdoigetripped.com/hybrids/
Email: MikeNowakFitness@gmail.com
I have completed the LIIFT More program and it is a great program, I hit calories burn days anywhere from the 230 to 440 range, but beyond that the measurement/body changes I have made have are very noticeable One thing you cannot do, use the scale to measure success on this program. I started with a 40.7 inch waste and weight 220, I finished with at 217 and a 38.1 inch waist. My body fat percentage also dropped 2.6 all while lean body mass went up.
Congrats Robert! Those are excellent results and I agree with your comments about different ways to gauge results. There may be additional benefits such as better sleep, energy levels, etc. Proud of you! What are you planning to do next?
Keep up the good work and be sure to reach out to stay connected at MikeNowakFitness@gmail.com !!