Week 8 of LIIFT4!

LIIFT4 - WEEK 8

You're on your last week of LIIFT4! Congratulations! You can crush this week and finish this workout program! This week is another shred week, so it's similar to week 7. Let's get going! 

Week 8, Day 1 - Shoulder and Back Circuit 

After your warmup, you start the block on the floor with rotating chest press, decline press, dumbbell pullover, and then you hop up for wide rows. You do each move for ten reps, and of course, you do each move three times. 

Block two has you on the floor again starting with 10 reps of chest press. You're back up for flies, dumbbell rows, and then reverse flies. Ten reps of all moves, for a total of three times. 

Your burnout round has you doing 30 seconds of each regular pushups, back extensions, and wide pushups and you do this three times. This is the same as last week. 

Your core component has you doing dumbbell prayer crunch and floor to ceiling leg lifts. Enjoy your cooldown!

Week 8, Day 3 - Legs 50/50

Happy leg day! After a brief warmup, you jump right into block one with alternating side lunges, pulsing squats, and then hip thrusts in bridge pose. You do ten reps of each a total of three times. 

On block two, you start with front loaded squats, deadlifts, and then calf raises. Remember to switch your calf raises each time, starting with regular calf raises with your toe forward, then bringing toes in for pigeon calf raises, then duck calf raises. 

On block three you're doing ten reps of goblet sumo squats, and 10 reps of single leg reverse lunges for a total of three times.

The HIIT portion is just like last week. Instead of 60/45/30, you're doing 30 seconds of each HIIT move, which is sumo jumps, triple bear, and full catchers jump for a total of three times.

The core component consists of flutter kicks and alternative leg lifts in plank for 30 seconds. You repeat each of them three times total. Enjoy your cooldown and rejoice that this is the last leg day in the LIIFT4 program!!

Week 8, Day 3 - Shoulders and Arms Circuit

After a warmup, you start your quad set with 10 reps of shoulder presses, hammer curls, upright rows, and skull crushers. You repeat each one for a total of three times. 

In block two, you're doing front raise, wide curls, lateral raise, and tricep kickbacks. Ten reps of each for a total of three times. 

Your burnout round has swimmers for 30 seconds, so you may be able to go a little heavier than you did in weeks 1-6 since you're only going at it for 30 seconds rather than 10 reps, full bicep curls, and then you're on the floor to kill your arms completely with tricep pushups. You repeat that three times in total. 

Your core component consists of side reaches and dumbbells extensions. You do each of them for 30 seconds and then you get to enjoy your cooldown. Tomorrow is your last day!

Week 8, Day 4 - Full Body HIIT

Congratulations! You're on your final workout. The whole team is here and even Joel is gonna work out too, so the room is filled with cheerleaders to get you through this final workout int his program. After your workout you start with 60 seconds of soccer run, and then 45 seconds of pushup mountain climbers. That's a new move, but it's just like it sounds. You do a pushup, and then four mountain climbers. You repeat each one three time total. 

Block two has you doing sumo jumps for 45 seconds and then plyo pushups for 30 seconds. You repeat them all three times. 

For your third block you're doing single leg plyo lunge jumps for 30 seconds, and then you're doing pushup knee tucks for 15 seconds. As usual, you repeat these for a total of three times. 

Your burnout is a killer! You're doing all those moves you just did for 30 second each, so you're doing three full minutes of intense cardio with no breaks. Soccer run, pushup mountain climbers, sumo jumps, double plyo pushups, single leg plyo lunge jumps, and pushup knee tucks right. You get to do the burnout twice! You can do it! 

Your core component consists of prayer crunches, straight leg windshield wipers, and rocking planks. You do each for 30 seconds three times total. 

You are finished! Yes! You did it. You're awesome. Congratulations on completely this program!! Personally, I loved LIIFT 4. I noticed major changes in my body, especially in my legs. They feel muscular and feel a lot less flabby. I'm proud of them, even if stronger looking legs weren't something that I was necessarily expecting! I definitely feel stronger. I was able to go up from 15lbs being my heaviest weight to 20s. I wish that I could have found heavier weights easier (the pandemic made it really hard to find weights!) to see just how heavy I could go because on some moves I really feel like I could have gone heavier.