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LIIFT4, Week 7, Day 4 Review: Full Body HIIT

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This is my review of a Beachbody workout program called LIIFT4.  This workout is for Week 7, Day 4 called –Full Body HIIT.

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 is the first time we do this type of workout and there are new moves!  You do a bunch of crazy body weights moves so be ready.  There are 3 blocks of moves and the duration for each goes down as you move along.

No weights are needed just heart and commitment.  Here is a breakdown of the moves.

Warmup

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

Block 1

  1. Single Leg Plyo Lung Jumps (60 seconds)
  2. Pushup Knee Tucks (45 seconds)

You repeat those 2 moves for a total of 3 sets.

Block 2

  1. Squat Jacks (45 seconds)
  2. Triple Bear (30 seconds)

You repeat those 2 moves for a total of 3 sets.

Block 3

  1. Double Plyo Pushups (30 seconds)
  2. Squared Squat Jumps (15 seconds)

You repeat those 2 moves for a total of 3 sets.

Burnout

  1. Single Leg Plyo Lung Jumps (30 seconds)
  2. Pushup Knee Tucks (30 seconds)
  3. Squat Jacks (30 seconds)
  4. Triple Bear (30 seconds)
  5. Double Plyo Pushups (30 seconds)
  6. Squared Squat Jumps (30 seconds)

You so all the above moves with NO BREAKS in between!!!!  This is a killer.

Core

  1. Scissor Kicks – 30 seconds
  2. Reaching Situps – 30 seconds
  3. Straight Leg Bicycle Twists – 30 seconds

Repeat the above for a total of 3 sets.  Yup you do 3 moves instead of 2 this time…have fun.

Cooldown

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

This is probably the hardest so far as endurance goes.  It is more than a quick pace, with hard moves so you will be sucking for air a bunch.

I burnt a total of 400 calories in this one with my heart rate maxing at 177 and averaging 146 so this is a calorie burner.

Tell me what you think of this one!

–Mike

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