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LIIFT4 – Day 1 Chest/Triceps LIIFT 50/50 Review

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This is my review of a Beachbody workout program called LIIFT4.  This workout was Day 1 called – Chest/Triceps LIIFT 50/50.

This program is 8 weeks where you workout only 4 days a week and recover 3 days a week.  Unique new concept from other Beachbody workouts.  Joel Freeman is the developer and trainer of this program and believes that folks do too much working out and doesn’t allow their bodies to recover.

This workout begins the journey and focuses the first part of the workout on lifting with a focus on chest and triceps.  Once that is complete you move onto a HIIT focused set of moves and then finish with core work.

You will need dumbells and a mat for this workout.

Here is a breakdown of the moves.  

Warmup

Joel takes you through about 2 minutes of moves that gets you ready for the workout.

Chest/Triceps – Block 1

  1. Chest Press –  10 reps
  2. Tricep Skull Crushes – 10 reps

You repeat those 2 moves for a total of 3 sets.  Pace is slow so you constantly have your muscles under tension.

Chest/Triceps – Block 2

  1. Chest Fly –  10 reps
  2. Tricep Press – 10 reps

You repeat those 2 moves for a total of 3 sets.  Pace is slow so you constantly have your muscles under tension.

Chest/Triceps – Block 3

  1. Rotating Chest Press –  10 reps
  2. Tricep Pushups – 10 reps

You repeat those 2 moves for a total of 3 sets.  Pace is slow so you constantly have your muscles under tension.

That completes the Chest and Tricep lifting.

HIIT

You do 3 different moves ranging from 60 seconds to 30 seconds in duration for a total of 3 sets.  This will get you feeling it!

  1. Soccer Run – 60 seconds
  2. Mountain Climbers – 45 seconds
  3. Catchers – 30 seconds

Core

  1. Rope Climbs – 30 seconds
  2. Bent Knee Windshield Washers – 30 seconds

Repeat the above for a total of 3 sets.

Cooldown

This is about 3 minutes long to let you start your recovery process.  Nice old-school stretches.

What I like about this is that it mixes in Lifting with Cardio and also focuses on your core in about 40 minutes.  I burnt around 375 calories the first time doing this and I had to experiment a little with picking the correct weights.  I liked the pace as well.

Tell me what you think of this one!

–Mike

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