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LIIFT4 – Week 5, Day 1: Chest/Triceps 50/50 HIIT

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This is my review of a Beachbody workout program called LIIFT4.  This workout was Day 1  of week 5 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.

In today’s workout you work your chest and triceps in each block.  The key this week is to increase your weights from the last time you did this — I went up 5lbs on most moves and felt it.  After the lifting part you do cardio and then finish with some tough core moves.

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 Flys –  10 reps (35lbs)
  2. Tricep Presses – 10 reps (35lbs)

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

That weight for me was probably the heaviest I could have went while keeping solid form.

Chest/Triceps – Block 2

  1. Rotating Presses –  10 reps (45lbs)
  2. Skull Curshers– 10 reps (20lbs)

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

Weights were the correct and challenging amounts.

Chest/Triceps – Block 3

  1. Chest Press –  10 reps (50lbs)
  2. Tricep Kickbacks – 10 reps (25lbs)

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. 1 leg plyo jumps – 60 seconds
  2. 2×2 Mountain Climbers – 45 seconds
  3. High Knee Sprint – 30 seconds

The mountain climbers for me were the toughest.

Core

  1. Dumbell Toe Reaches– 30 seconds
  2. Straight leg 45 degree windshield wipers – 30 seconds

Repeat the above for a total of 3 sets.

Cooldown

This is about 2 minutes long to let you start your recovery process.

Really enjoyed this one with the heavier weights.  I burnt around 410 calories today with my heart rate maxing at 162 and averaging 137.

Tell me what you think of this one!

–Mike

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