Week 4 of LIIFT 4

LIIFT4 - WEEK 4


Day One - Chest and Triceps Circuit




Welcome to week four! After a quick warmup, you start your day one with ten reps of chest press, ten reps of tricep press, ten reps of flies, and then ten reps of tricep kickbacks. You repeat each of those moves for three times total.

Your second block has you doing decline press, skill crushers, rotating chest press, and then single side crushers. You repeat all those moves ten times and it’s for a total of three times as usual.

The burnout round is a killer with 30 seconds of wide pushups, and then 30 seconds of tricep pushups. If the quad sets didn’t burn out your arms and chests, these pushups sure will!

You finish with your core component, and it’s reaching sit ups, and bicycle this. With reaching sit ups, you’re not using any momentum, so your arms aren’t going over you’re head, they’re already up. You’ve got 30 second of each for a total of three reps.


Day Two: Back and Biceps 50/50

50/50 days. Phew. lets go for it! You start your first block with ten reps of wide rows, and ten reps of wide curls. You repeat each move for a total of three times.

Your second block of reverse flys, and full curls. Ten reps of each for a total of three.

Your third block is full rows, and then hammer curls. As usual, ten reps of each and you’re doing this a total of three times.

Now…on to the HIIT. You’re using the 60, 45, 30 method. For sixty seconds you’re doing square squat jump. Rotating 90 degrees with each squat jump. Then you drop to the grown and do 45 seconds of wide mountain climbers. And then for third seconds you’re doing single leg ploy jumps. You repeat it all for a total of three times!

And onto the core component. You’re doing side reaches, and plank taps. You’re in high plank, and you touch a dumbbell in front of you. A total of three times!



Day Three - Shoulder Intervals

My favorite day! (The shoulder interval workouts go so quick.) After a quick warm up, you start your first block with 10 reps of lateral raises, 10 reps of front raises, and then 30 seconds of speed skaters. You repeat three times total.

Block two has you doing shoulder presses, and then shoulder flies. Remember those awful shoulder flies? They’re ba-aaaack! You may be able to go up on weights but be sensible about it! I’m on my third round as of this writing and I still am doing 8lbs and finding that pretty hard by the end of the 7th or 8th rep! Your cardio is 30 seconds of squat jumps.

Block three has you doing upright rows, swimmers, and your 30 seconds of cardio is soccer sprint. Soccer sprint is like soccer runs, only you’re going a lot faster. Ten reps of each for a total of three times.

Core component has you doing scissor kicks, and then reaching sit ups. 30 seconds of each move for there times. Oh, and then Joel in all evilness adds in 30 seconds of alternating leg twists. Hey, don’t kill the messenger!


Day four - Legs HIIT

Phew. So do I like Legs HIIT or do I hate it??? I like that I don’t have to pull out my weights but otherwise I don’t think I like it. Because it burns! So after a quick warmup, you’re doing four different cardio moves for 60 seconds, 45 seconds, 30 seconds, and 15 seconds. The moves get harder as the time gets shorter. So for 60 seconds, you’re doing soccer runs, with a sprint the last 10-15 seconds. Then for 45 seconds, you hop down into triple bear. For 30 seconds, you’re back up for sumo squat jumps, and then for the last 15 seconds, you’re doing plyo lunges. You repeat that for a total of three times.

Then onto the burnout. You’re doing the same cardio moves as above, but you’re doing them for 30 seconds, going straight through for two minutes of pure cardio. You repeat that twice.

Your core component is prayer crunch, and then high plank leg lifts. Still working those legs even in the core. You do both of those for 30 second, a total of three times.



And congratulations!!! You are halfway through with this program! Onto Week 5!

Week 3 of LIIFT4

LIIFT 4, WEEK 3. 

Day 1: Chest and Triceps 50/50

Oh man. Is it a good thing that the weeks starts out with a 50/50 since you've had two days off or does it just add to the Monday blahs? While we ponder this, lets get into the warm up! ;) 

Your first block is all chest. You start off with ten reps of chest presses, followed by ten reps of chest fries. You take a short break in between the two moves but you repeat each one for a total of three times. 

Block two has both a chest move and a tricep move. You're doing rotating press and then tricep kickbacks. Ten reps of each repeated for a total of three times. 

Your third block is kind of evil. You start with skull crushers, and then you roll over and do tricep pushups. As usual, ten reps of each and for a total of three times. 

Onto the HIIT portion of the workout. You're doing three moves and you're doing the 60, 45, 30 time period. You start out with 180 squat jumps for 60 seconds. This is a killer for real. You do 45 seconds of soccer runs. And then 30 seconds of plyo jumps. And your repeat that three times. Despite my legs just being burned up and served for dinner, I actually really like this combo of cardio moves.

The core component is dumbbell extensions and side reaches. 

Day 2: Back and Biceps Circuit

I keep thinking that the circuit days are easier because there is no HIIT. That is not the case. When I going to learn?

So after your warmup, you start in block one with ten reps of the following four moves: pullovers, top curls, reverse flys, and bottom curls. In top curl you start at the top and only go halfway down, and with bottom curls you start at the bottom and only go halfway up. You repeat these for a total of three times. 

In block two you're doing another quad set of wide rows, wide curls, traditional rows, and then hammer curls. I'm telling you that these blocks still burn out my biceps. You do ten reps of each a total of thre times. 

Your burnout is 30 seconds of back extensions and 30 seconds of full bicep curls. Repeated three times. After all the curls you've done, this burnout just totally burns out your biceps. My back feels it too with the back extensions. It's crazy. You're laying on the floor right, so you'd think it's be easy but noooo. Joel's back extensions are different than Jillian's back extensions (or as she calls them, "Supermans") as well. You keep your feet onto the floor and you're only lifting your upper body off the floor keeping your booty tight. I keep forgetting to mention that. 

Onto the core component, which is dumbbell crunch and bicycle twist. Each one for 30 seconds, repeated for a total of three times. Hurray, you have tomorrow off! 

Day 3: Shoulder intervals

Shoulder intervals are my favorite day! Yes! Uh, until you find that swimmers are in your future. 

After your warmup, block one takes you into ten reps of front raises and ten reps of upright rows. Your cardio is 30 seconds of one leg jumps. These kind of remind me of knee thrusts. 

Your second block is ten reps of side raises, and then ten reps overhead presses. Your 30 second cardio interval is speed skater. 

Your last block is mean. You're doing shoulder flys, which is where you're leaning slightly forward with your elbows bent (as if you're getting ready to press overhead), but instead of pressing overhead, you're bringing your elbows in close. Joel tells you to go light on this and he is not kidding. Next you're doing swimmers, which is also just super mean. It's a front raise/side raise in one, and you bring your weights forward and back. It's tough and another go light move. Your 30 seconds of cardio is squat jumps. 

Core component is weighted side crunches and windshield wipers. Wait inside crunchers are where you are up in crunch holding a dumbbell and going side to side over your knees. It's not like a russian twist, it's more like a rainbow over your knees. It's an oblique burner for real. You repeat each three times. 

Day 4: Legs 50/50

All righty. It seems fitting that leg day is Friday because this workout is so tough and you definitely deserve the two rest days that are coming up. After a quick warmup, your first block jumps right into sumo squats, and then 10 reps of bridges. You're holding onto a weight during sumo squats, and in bridges, you're laying on your back, with weights on your hips and your thrusting your hips up. What a booty burner. You're doing ten reps of each, a total of three times.

The second block is my favorite. You're doing regular weighted/front loaded squats, and then 10 reps of calf raises. You start off with regular calf raises, the second time you're doing pigeon calf raises (toes in), and then the third time you're doing duck calf raises with your toes out. You burn out a new part of your calf each time. 

The third block is mean and a lot of it is because of alternating side lunges. Going left, and then going right counts as one. Ten times. Then you're doing ten deadlifts. Repeat for a total of three times. Now on to the HIIT component. 

You're doing the 60, 45, 30 method, and you're doing soccer runs for 60 seconds, catchers for 45, and lunge jumps for 30. You repeat those moves for a total of three times. This is tough. Your legs should be completely done by the end of this. The good news is there is no triple bear. ;)

Oh, and your core component? Side plank on each side for 30 seconds. I'm telling you, this just is a total ugh. I've never been do happy to be done with a workout. ;) It's TOUGH! But it's effective. ;) 

On to week 4!!

WEEK 2 OF LIIFT4

Week 2 of LIIFT4

Day One: Chest and Triceps Circuit

Let me start out by saying that when I watched this workout before, I remember thinking, “Oh cool! No HIIT! You lay down almost the entire workout. This will be great.” Oh, how I was wrong.

So after a brief warm up Joel takes you to block one. You're doing ten different exercises and you repeating them three times, which is the LIIFT4 format. You start off with ten reps of decline press, which is where you’re in a bridge position on your back, and you’re lifting up and the weights are meeting mid chest. Right at the bra line, if you need a visual and you wear a bra ;). Next is ten reps of Skull Crushers, then ten reps of rotating chest press. You finish with ten reps of single side crushers. You have your arm up and you bring the dumbbell to your opposite shoulder and you’re burning out your tricep. Joel tells you to go lighter and he’s not playing around. By the time I was done with the third time around, I wanted to throw the dumbbells but I couldn’t easily move my arm.

On to Block Two! You're doing chest press, tricep press, chest flies, and then you stand up for your one standing move, and do tricep kickbacks. Each move for ten reps, and you repeat for a total of three times. I actually think I like this one the best.

Your burnout round is cruel and unusual. You do 30 seconds of wide pushups, and then 30 seconds of tricep pushups, and you repeat it for a total of three times. After all the work you’ve done on your chest and triceps, this is TOUGH.

Your core component dumbbell flutter kicks where you do your regular flutter kicks with shoulers off the ground holding your crunch and you have the dumbbell for extra resistence, and bent knee windshield wipers. Repeat each 30 second move for a total of three times.

Day Two: Back and Biceps 50/50

Warning #2: It’s my third time doing this, right? I remember specifically wanting to cry during this workout. Week two. Day two. Third time doing this program and I wanted to cry. It’s a good workout to repeat over and over again with heavier weights as you progress. The weights kill your biceps and then the cardio kills your soul. Haha. So without any further adieu…

You start your first block working your back with ten reps of rows and ten reps of reverse flies. Repeat three times.

The next block you do a back move, wide rows, and then a bicep move, hammer curls. Ten reps, repeated three times total. I remember really struggling with the hammer curls.

Your third block is all biceps, and this is where I struggled. You do full bicep curls, and then wide bicep curls. I’m not sure why I found this so difficult this time around, but man. I had to drop my weights and even with a lower weight, it still felt hard!

For HIIT, you go back to your 60, 45, 30 seconds. At sixty seconds, you’re doing single leg plyo jumps. You start with one leg for the first 30 seconds, and then finish up the other leg for 30 seconds. You hit the floor with forty-five seconds of twisted mountain climbers, and then you burn out the rest of your legs with 30 seconds of 180 squat jumps. You repeat that for a total of three times.

Your core component is 30 seconds of side reaches, and 30 seconds of plank shoulder taps, and you do it a total of three times. You get a day off tomorrow, and I’m pretty sure you deserve it.

Day Three: Shoulder Intervals

This is my favorite day. I love doing the interval workouts because you do two moves and then a 30 second hit move. I feel like you get a break from both the lifting or the total cardio. Woo!

You start block one with side raises, and then shoulder presses - ten reps of each. Your HIIT is thirty seconds of soccer runs. Repeat for a total of three times.

Second Block is front raises, side raises, and then 30 seconds of catchers, which is essentially a no jump burpee.

Third block is Y raises, upright row, and 30 seconds of squat jumps.

Your core component is 30 seconds of alternating leg twists, and 30 seconds reaching sit-ups.

The interval training days are my personal favorite because they tend to run a little shorter (Closer to 30 minutes as opposed to closer to 40) and it’s just a good break.

Day Four: Legs HIIT

WARNING #3. LIIFT4 workouts are closer to 40 minutes then 30 minutes. So when I opened this workout to fast forward, I saw that it was only 27 minutes and I got excited. That was silly of me. ;)

So for your Legs HIIT days, you don’t need your weights. You’re doing pure cardio and your legs are carrying you through, unless they break off of course. You’re doing four moves, and you’re doing 60 seconds, 45 seconds, 30 seconds, and 15 seconds. You do high knee run for 60 seconds, triple bear for 45 seconds, catchers jump for 30 seconds, and alternating lunge jumps for 15 seconds. You repeat those for a total of three times.

Next is your burnout. You do all the moves but for 30 seconds each. So 30 seconds of high knees, triple bears, catchers jump, and alternating lunge jumps with no breaks for a full two minutes. You repeat that three times. It is so tough!

Your core component is bent knee windshield wipers, and floor to ceiling leg lifts. Thirty seconds for each move for a total of three times.

Hey, the good news is that you got two days off!

See ya in week 3… :)

Week 1 of LIIFT4

 Week 1 of LIIFT4. 

DAY ONE: Chest and Triceps 50/50

On you 50/50 days, you do all your lifting for the first half of the workout, and you do HIIT for the second half. 

This workout is a burner for your chest and triceps. Your first block is 10 reps of chest press, and ten reps of tricep skull crushers. You repeat those moves for a total of three times. 

Your second block is 10 reps of chest flies and 10 reps of tricep presses. I don’t remember ever coming past a tricep press before doing LIIFT4, so if you’re unfamiliar, tricep presses are where you keep your elbows close to your body. Repeat for a total of three times. 

And your third block is mean. You’re doing rotating chest press and then tricep pushups. NOOOOOO. Oh man, I hate tricep pushups! They are so hard (even after doing this program three times!). But you do them three times total and you got this! 

Now it’s onto the HIIT portion of the workout. You do three moves, and the time you do it ranges from 60 seconds, 45 seconds, and 30 second. The hardest move you do the shortest time, and the “easiest” (although NONE of these move are easy) are the longest. You start out with soccer runs. They remind me of hacky sack dances. You’re just bringing your knees up and your feet inwards as if you’re bouncing a soccer ball with your feet for 60 seconds. Then down on the ground for mountain climbers. And then you do something called catchers for 30 seconds, which is kind of like a no jump burpee, but instead of standing up after jumping into plank you stay in a squat like a baseball catcher would do. Being a huge fan of baseball (GO REDS!) I think I hated these just slightly less than burpees because I could think about baseball. You repeat three times.

Core component is also done three times, and your moves are rope climb (where you lay on your back with your legs up in the air, and you climb up as if you have a rope between your legs, and then bent knee windshield wipers, to really work your obliques. 

After that, you do you cool down with a lot of old school stretches. Day One is in the books! 

DAY TWO: Back and Biceps Circuit

This one has NO HIIT! Woo hoo. But it does have a burnout round at the end of the workout. Each block is four sets (quad sets) of for a total of three times. After a quick warmup, your first block is 10 reps of wide rows, 10 reps of wide bicep curls, 10 reps of traditional rows, and then ten reps of hammer curls repeated three times. 

Your second quad set consists of pullovers, where you’re on the floor and lowering the weight behind your head and then pulling it up over your chest, top bicep curls where you start the curl from the top and only go halfway down, reverse chest flies, and then bottom curls, where you start your bicep curl from the bottom and only go halfway up. By the time the third set comes around, my biceps are SCREAMING. The cool thing about LIIFT4 is as you progress you can lift heavier weights. I’ve never done this workout and not felt it the next day. As with every block, you do ten reps of each move a total of three times. 

The burnout round is mean too! You get on the ground for back extension for 30 seconds, and then hop up for full bicep curls. In this, you go for form rather than trying to bust out a ton. You do it three times total. 

Your core component is alternating sit ups with leg twists, and a 30 second plank a total of three times each. 

After your cool down, day two is in the books! And guess what - you get a rest day tomorrow! 

I usually do some kind of fun workout on my rest day. Lately it’s been Country Heat! 

DAY THREE: Shoulders Lift Intervals (picking up after your rest day)

I think lift intervals are my favorite day. This is where you do two moves (10 reps each) and then 30 seconds of HIIT. After your warmup, you do 10 reps of shoulder presses, and then 10 reps of upright rows. And then 30 seconds of alternating plyo lunges. You do that for a total of three times.

Your second block is front raises and side raises with a 30 second cardio interval of no jump burpees, repeated to make it three times total. 

Your third block…oh ho ho this is where things get interesting. You do 10 reps of Y Raises, raising to each corner of the room, and then you do shoulder flies. I may vaguely remember doing this in a Jillian workout? Maybe not? I can’t remember. But Joel tells you to go light, and me, well, I don’t listen well. I tried using 10lb dumbbells. Then I tried eight. I ended up going back down to five pounds and even THAT was challenging my first time. WHAT? Now that I’ve done this one a few times, I can get out a decent amount with my 8lb dumbbells, but I usually end up dropping down to five for my last ones for the third time I’m doing this one. Listen to Joel! GO LIGHT! Even the big guys in the workout are going light and you can tell the struggle is real for them! Your cardio is 30 second of squat jumps. 

Your core component is 30 seconds of both scissors and reaching sit ups, repeated three times each. Day three is checked off!

DAY FOUR: Legs 50/50

I just want you to know that you are in my prayers. :) Your first half of the workout is lifting, and the second half is HIIT. This workout is challenging!

After your warmup, you start this one with 10 reps of weighted squats, and 10 reps of deadlifts, three times total. That’s block one. 

Block two had ten reps of goblet sumo squats, and 10 reps of alternating rear lunges, and that’s ten on each leg. You’re there for a while and Joel makes sure that you know to take the appropriate weight because you’re doing so many reps. You repeat it three times. 

Block three is my favorite. You get down in the floor and do a bridge raise with the weights on your hips, and then you hop up and do calf raises. You do ten reps of each, however, each time you stand and do calf raises, you move your toes in a different position to do all sides of your calf. Toes straight for the first rep, toes in for pigeon calf raises, and toes out for duck calf raises. 

Your HIIT is 60/45/30 seconds, like on day one. You start with sixty seconds on high knee runs. Forty-five seconds of triple bear, which is super vile. You’re in bear pose, and then you hop side, center, side. It is horrible! And finally, you do thirty seconds of squat jacks. You don’t have to do it three times, but my legs are always shaking by the end! 

Core component is a prayer crunch for 30 seconds, and leg raises in plank for 30 seconds, repeated three times. 

You have earned your cool down, and your first week of LIIFT4 is done. 

You have two days off in a row. LIIFT4 comes with two recovery workouts (stretching, and one is foam rolling I believe). I’ve never actually done them, but I recommend that you do not be like me. (I have gotten very into doing Yoga with Adriene on youtube, and I truly enjoy yoga a lot more than I thought I would! I do try to implement stretching a few times a week.) 

Congrats on completing your first week!!