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LIIFT4 Week 8, Day 1 Review: Chest/Back Circuit

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This is my review of a Beachbody workout program called LIIFT4.  This workout was from Week 8, Day 1 called – Chest/Back Circuit.

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 workout hits your chest and back using a circuit training concept similar to last week.  The sets are the same but in different order.  That means you will do 4 exercises without any breaks, take a 30 second rest and repeat this 2 more times.  Then after about a minute break or so you do this all again with 4 new exercises.  You will do 2 chest moves and then 2 back exercises.  The pace is really quick so you need to pick weights you can complete all 10 reps each time through with a set pace and good form.

After those 2 quad sets, Joel brings in a Burnout Round which is a killer!  He adds 1 more move so you have to do 3 different ones 3 times.  Then finishes with core exercises for a complete and challenging workout.

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.

Set 1

  1. Rotating Chest Press–  10 reps (40lbs)
  2. Decline Press–  10 reps (40lbs)
  3. Dumbell Pullover – 10 reps (50lbs)
  4. Wide Row – 10 reps (35lbs)

You repeat those 4 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.

Set 2

  1. Chest Press–  10 reps (50lbs)
  2. Flys – 10 reps (35lbs)
  3. Dumbell Rows – 10 reps (45lbs)
  4. Reverse Flys – 10 reps (25lbs)

You repeat those 4 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.

My chest and shoulders were feeling it from Set 1 and the transition time between the rotating press and the decline press is minimal as you hold onto the weights in that transition…takes a toll for sure.

Burnout Round

  1. Regular pushups – 30 seconds
  2. Back Extensions – 30 seconds
  3. Wide pushups – 30 seconds

15 second break and repeat the above 2 more times.  This is TOUGH!  Joel has added 1 more move in the burnout and your chest will feel this without a doubt.

Core

  1. Dumbell Prayer Crunch– 30 seconds
  2. Floor to ceiling leg lifts – 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 burnt about 430 calories in this one with my heart rate maxing out at 170 and averaging 140 — not too bad for a non-HIIT workout!!!!  A little less burn than last week.

Tell me what you think of this one!

–Coach Mike

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