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LIIFT4 Week 5, Day 4 Review: Legs LIIFT 50/50

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This is my review of a Beachbody workout program called LIIFT4.  This workout was from Week 5, 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 the hardest so far IMO if you pick the correct weights and push yourself.  Go up in weight where you can.  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.  The HIIT component and Core work are also I believe the hardest so far too.

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 (60lbs)
  2. Calf Raises – 10 reps (50lbs)

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 Squats–  10 reps (60lbs)
  2. Reverse Alternating Lunges – 10 reps (20lbs)

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. Deadlifts – 10 reps (40lbs)
  2. Alternating Side Lunges – 10 reps (20lbs)

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 (cardio)

  1. Fast Feet Burpees – 60 seconds
  2. Sumo Jumps – 45 seconds
  3. Triple Bears – 30 seconds

You repeat those 3 moves for a total of 3 sets.  Set your pace accordingly but don’t stop.  THIS IS HARD!

Core

  1. Dumbell Extensions – 30 seconds (20lbs)
  2. Floor to Ceiling Leg Lifts – 30 seconds

Repeat the above for a total of 3 sets.  Really hard sequence.

Cooldown

This is about 3 minutes long to let you start your recovery process.

This 38 minute workout is tough and challenging but awesome when you are done. My heart rate was pumping high from the beginning and I burnt about 570 calories in this one with my heart rate maxing out at 178!  with an average of 158!!!!

Tell me what you think of this one!

–Mike

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