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LIIFT4 – Day 4 Review – Legs 50/50

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This is my review of a Beachbody workout program called LIIFT4.  This workout was Day 4 called – Legs 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 leg workout is hard if you pick the correct weights and push yourself.  You do 3 blocks of lifting and in each block you do 3 sets of two different moves.  In between the two moves you only get 15 seconds of break so pick your weights correctly.

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.

Legs Set 1

  1. Front loaded squats–  10 reps
  2. Deadlifts – 10 reps

If you have shoulder issues you can do regular squats which do not put pressure on your shoulders.

You repeat those 2 moves for a total of 3 sets.  Pace on the moves are slow so you constantly have your muscles under tension, but the breaks are minimum so you get your heart rate pumping.

Legs Set 2

  1. Goblet Sumo–  10 reps
  2. Rear Lunges – 10 reps (each leg – alternating)

You repeat those 2 moves for a total of 3 sets.  Pace on the moves are slow so you constantly have your muscles under tension, but the breaks are minimum so you get your heart rate pumping.

This set to me was the hardest.

Legs Set 3

  1. Bridges–  10 reps
  2. Calf Raises – 10 reps

You repeat those 2 moves for a total of 3 sets.  Pace on the moves are slow so you constantly have your muscles under tension, but the breaks are minimum so you get your heart rate pumping.

HIIT

  1. High Knee Runs – 60 seconds
  2. Triple Bear – 45 seconds
  3. Squat Jacks – 30 seconds

You do the above 3 times.  This is challenging.

Core

  1. Prayer Situps – 30 seconds
  2. Low plank with leg raises – 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.

I used 50lb weights for the big moves and 20lbs for the others.  My heart rate was pumping high from the beginning and I burnt just under 500 calories in this baby.

Tell me what you think of this one!

–Mike

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