Beachbody and Joel Freeman's LIIFT4 workout builds muscle and burns fat in just 4 days a week. Here's everything I know and have learned about the new LIIFT4 workout and nutrition plan.
What is LIIFT4?
This program is a Beachbody On Demand exclusive program. It combines weightlifting with HIIT (high intensity training).
The classic strength training program isolates each muscle group - including your core to get you shredded.
The workouts are challenging but with simple moves. You will not get bored because each workout is different each day.
Get ready to crush your goals in just 8 weeks working out 4 days a week for 30 to 40 minutes.
Joel describes the workouts in under 2 minutes in the video below.
Who is LIIFT4 for:
- Women will love it to get sculpted and lose fat
-Men to get ripped and sculpted
-Someone who gets bored with the same routine
-Anyone who is looking to get in a great workout in under 40 minutes
How long are the workouts?
The workouts are 30 to 40 minutes
The schedule gives you 3 rest days so you can move the program around to fit your schedule.
What to expect from LIIFT4
The first 6 weeks are about 30 minutes in length. They focus on building lean muscle and HIIT workouts.
In weeks 7 and 8 get ready to get shredded. The workout time goes up to 40 minutes and the HIIT workouts training increases.
Joel goes back to classic weight lifting moves so they are easy to master but this workout will challenge you in every way.
LIIFT4 Results
The results speak for themselves. Just look at her definition.
The Schedule
Monday - Chest/Triceps - LIIFT 50/50
Tuesday - Back/Biceps - Circuit
Wednesday - Recovery day
Thursday - Shoulders - LIIFT Intervals
Friday - Legs - LIIFT 50/50
Saturday - Recovery day
Sunday - Recovery day
3 Recovery Days
The recovery days are used to help your muscles repair and not be over trained. Joel encourages you to be active on your recovery days. You can do activities like bike riding, swimming, running etc. He suggests no weight training or HIIT workouts so you don't over train your muscles.
Equipment Needed
You will need 3 sets of dumbbells (light, medium and heavy). You may need to increase weights as the program moves on and you get stronger.
Also a band is a good idea for traveling or if you need a modification during the program.
Is there a Modifier?
Yes there is a modifier. The modifier uses lighter weights and performs low-impact moves during the cardio.
LIIFT4 Nutrition
The LIIFT4 nutrition plan uses the containers and recommends the performance line.
You will be eating 30% protein, 40% carbs and 30% fat
This plan also has a cheat day. You can't go crazy but it gives you the opportunity to have that one treat you have been missing or craving.
LIIFT4 Performance Recommendations
Joel recommends Energizer before your workouts to push through your workouts. He also recommends Recovery after you workouts to help with muscle fatigue and soreness.
You can purchase bundle packs through me.
LIIFT 4 will not be on DVD. It will only be on BOD (Beachbody on Demand). If you haven't tried BOD yet you can purchase it through me. There are 1000's of workouts and programs to choose from. There is also nutrition videos and recipes to help you in your health and fitness journey.
If you have any questions or want to find out more about LIIFT4 you can send me a email or go to my website for ordering information.
https://mysite.coach.teambeachbody.com?coachId=1703256&locale=en_US
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