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LIIFT4 Week 7, Day 2 Review: Legs 50/50

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This is my review of a Beachbody workout program called LIIFT4.  This workout was from Week 7, Day 2 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 a challenge!  This week we do legs early in the week and instead of doing doubles in each set you do triples.  Go as heavy as you can with good form.

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.

Legs Set 1

  1. Front Loaded Squats –  10 reps (60lbs)
  2. Deadlifts – 10 reps (40lbs)
  3. Calf Raises – 10 reps (60lbs)

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.

Legs Set 2

  1. Alternating Side Lunges – 10 reps (20lbs)
  2. Pulsing Squats–  10 reps (60lbs)
  3. Bridge – 10 reps (50lbs)

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.

This set to me was the hardest.

Legs Set 3

  1. Goblet Sumo – 10 reps (60lbs)
  2. Single Leg Reverse 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. High Plank Twisted Mountain Climbers – 30 seconds
  2. Soccer Sprint – 30 seconds
  3. Squat Jumps – 30 seconds

You repeat those 3 moves for a total of 3 sets.  Set your pace accordingly but don’t stop and push hard.

Core

  1. Prayer Crunches – 30 seconds
  2. Bicycle Twists – 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.

This 39 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 520 calories in this one with my heart rate maxing out at 175!  with an average of 149.

Tell me what you think of this one!

–Mike

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