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LIIFT4 – Week 3, Day 3 Review: Shoulder Intervals

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This is my review of a Beachbody workout program called LIIFT4.  This workout was from Week 3, Day 3 called – Shoulders LIIFT Intervals

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 specific workout had us doing 2 weight lifting moves for the shoulders, followed by 30 seconds of HIIT for cardio.  3 sets of 3 sequences followed then by core work.

You will need dumbells and a mat for this workout.  The goal is to lift a little more than you have been while keeping your form solid.

Here is a breakdown of the moves.  

Warmup

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

Shoulders Set 1

  1. Front Raises –  10 reps
  2. Upright Rows – 10 reps
  3. 30 seconds of 1 leg jumps

You repeat those 3 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.

Shoulders Set 2

  1. Side Raises –  10 reps
  2. Dumbell Presses – 10 reps
  3. 30 seconds of Speed Skaters

You repeat those 3 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.

Shoulders Set 3

  1. Shoulder Flys –  10 reps
  2. Swimmers– 10 reps
  3. 30 seconds of Squat Jumps

You repeat those 3 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.

Core

  1. Weighted side crunches – 30 seconds
  2. Windshield Wipers – 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 light weights as my shoulder is hurting but kept solid form and felt it.  I did up by a few pounds on some moves though.  The last set is the tough one so go light and keep solid form.  Swimmers felt great but a challenge.   I burnt 400 calories in the 30 minutes with my heart rate maxing to 173 and averaging 145!

Tell me what you think of this one!

–Mike

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