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LIIFT4 Week 6, 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 6, 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.  These are the same moves on the lifting part from previous weeks but the sequence is different.

You will need dumbells and a mat for this workout.

Here is a breakdown of the moves.  

Warmup

Joel takes you through about 1.5 minutes of moves that gets you ready for the workout.

Shoulders Set 1

  1. Shoulder Press –  10 reps (30lbs)
  2. Upright Rows – 10 reps (25lbs)
  3. 30 seconds of High Knee Runs

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. Front Raises – 10 reps (15lbs)
  2. Lateral Raises – 10 reps (12lbs)
  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. Y Raises – 10 reps (12lbs)
  2. Swimmers– 10 reps – go light! (6lbs)
  3. 30 seconds of 180 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. Dumbell Extensions– 30 seconds (20lbs)
  2. Scissor Kicks – 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.

I went up slightly in some moves but still need to protect my shoulder so I cannot go too heavy.  Burnt more than last week so that was probably due to the HIIT component being different – 400 calories in this 30 minute workout and had my heart rate up to 172 with an average of 146.  Those cardio/HIIT moves while lifting really does it!

Tell me what you think of this one!

–Mike

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