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LIIFT4 Week 8, 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 8, 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.

The moves change from last week.  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. Soccer Run (60 seconds)
  2. Pushup Mountain Twisters (45 seconds)

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

Block 2

  1. Sumo Jumps (45 seconds)
  2. Double Plyo Pushups (30 seconds)

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

Block 3

  1. Single Leg Plyo Lung Jumps (30 seconds)
  2. Pushup Knee Tucks (15 seconds)

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

Burnout

  1. Soccer Run (30 seconds)
  2. Pushup Mountain Twisters (30 seconds)
  3. Sumo Jumps (30 seconds)
  4. Double Plyo Pushups (30 seconds)
  5.  Single Leg Plyo Lung Jumps (30 seconds)
  6. Pushup Knee Tucks (30 seconds)

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

Core

  1. Prayer Crunches – 30 seconds
  2. Straight Leg Windshield Wipers – 30 seconds
  3. Rocking Planks – 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 endurance workout in this program.  It is more than a quick pace, with hard moves so you will be sucking for air a bunch.

I burnt a total of 410 calories in this one with my heart rate maxing at 180 and averaging 148 so this is a calorie burner.

Tell me what you think of this one!

–Mike

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