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LIIFT4, Week 4, Day 5 – Legs HIIT

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This is my review of a Beachbody workout program called LIIFT4.  This workout was from Week 4, Day 4 called – Legs 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 specific workout was very unique for a leg day.  No weights!  All HIIT work and of course added core work at the end.  You do 4 moves for 60, then 45, then 30 and finish with a 15 second duration move.  Repeat 2 more times for a total of 3 times through.

After that you do all the same moves again but for 30 seconds each for a total of 2 times through that sequence.  That will leave you sucking for air and your legs SCREAMING.  And then you move onto core work and a final cool-down.

All you need for this baby is energy.  A mat will help too but thats it.

Here is a breakdown of the moves.  


Joel takes you through about 2 minutes of moves that gets you ready for the workout.

Leg HIIT  

  1. Soccer Run/Sprint –  60 seconds
  2. Triple Bear –  45 seconds
  3. Sumo Squat jumps – 30 seconds
  4. Single Leg Plyo Lunge –  15 seconds

After a quick break repeat 2 more times!

Burnout Set

  1. Soccer Run/Sprint –  30 seconds
  2. Triple Bear –  30 seconds
  3. Sumo Squat jumps – 30 seconds
  4. Single Leg Plyo Lunge –  30 seconds

After a quick break repeat 1 more time!


  1. Prayer Crunch – 30 seconds
  2. High Plank Leg Lifts– 30 seconds

Repeat the above for a total of 3 sets.


This is about 3 minutes long to let you start your recovery process.  Nice old-school stretches.

Wow be ready for this one.  The Triple Bears get me every time and the pace is crazy.  Did not burn a ton of calories (270) but I am sure I will be continuing to burn calories for a while after.  I had my heart rate up to 164 with an average of 130.  This is not close to my favorite as I find it very challenging.

Tell me what you think of this one!


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