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… :)