You’ll lift first, then HIIT second in this full-length sample workout of LIIFT4 that features many of the moves you’ll do throughout the 8-week program.
Introduction to LIIFT4. Learn how LIIFT4 works, why it’s the program you need to do right now, Joel’s tips for success, and much more. Joel shares why he created LIIFT4 and how you can make the most of the next 8 weeks.
Key to your total LIIFT4 transformation is a commonsense eating plan that works as hard as you do. We’ve put together a simple way to keep your body fueled and primed for success—both on the days you work out and on the days you don’t.
Joel guides you through the weight selection process and shows you how to lift safely and with proper form.
Joel gives the LIIFT4 cast an overview of the program and what they should expect for the next 8 weeks, discussing everything from nutrition to modifications, and how the program can easily work into their lifestyle.
Back-to-back exercises and minimal rest will keep your heart rate up and calorie burn high in this intense upper-body weightlifting workout
Build stronger legs and a leaner, more defined body by first lifting heavy and then powering through high-intensity cardio in this fat-incinerating combo workout.
You’ll alternate between classic weightlifting and high-intensity cardio in this heart-pounding interval workout that targets your shoulders and arms while helping you burn fat all over.
Work your entire body in this all-out cardio meltdown designed to burn massive amounts of calories and increase muscle definition in around 20 minutes.
Multiple rounds of back-to-back exercises and minimal rest target your back and biceps while keeping your heart rate high to torch calories and increase definition
After completing Week 1, the cast is surprised by the pace of the workouts and feeling sore, but Joel reminds them that their bodies are adjusting to the program and to make sure they stretch on Recovery Days.
Your shoulders are the primary targets of this heart-pounding interval session, which alternates between classic weightlifting and high-intensity cardio to help get you lean and shredded in record time.
The cast is feeling good and finding that their bodies are adapting to the workouts. As they become more familiar with the moves, they can push harder. Some of them share their “cheats” with Joel.
Joel is excited to hear that the cast is beginning to feel stronger. They’re noticing differences in how their bodies look and how their clothes fit. He reminds them that the results are in the recovery, and to make sure they don’t skip LIIFT4 Stretch and Roll & Recover.
Now at the halfway point, the cast is feeling stronger, lifting heavier weights, and seeing firsthand how Beachbody Performance can help.
Coming out of Week 5, the cast is amazed by how strong and fit they are getting from working out just four days a week. They also discuss with Joel how the resistance bands can be an effective option if you don’t have weights.
In Week 6, the cast is focused on increasing weight and pushing hard, determined to perform their best in the last week of the Build phase. Joel also checks in with the team on their “cheat day” to prepare them for the final weeks of the program.
Week 7 is the start of Shred It and the cast reflects on the new lifting moves and intensified HIIT that make this week more challenging.
Week 7 is the start of Shred It and the cast reflects on the new lifting moves and intensified HIIT that make this week more challenging
Time to Shred It again as Joel has everyone go all out in their final week. As the program comes to an end, the cast looks back on their journey and shares their love of LIIFT4.
(Recovery Workout) (Optional) Massage your tired muscles with a foam roller to help reduce soreness and enhance circulation and mobility in this relaxing recovery session.
(Recovery Workout) (Optional) What you do between workouts is as important as what you do during them. Help optimize your recovery with stretches that target each muscle group to boost blood flow, increase mobility, and ease soreness.
Full-body strength and conditioning workout in less than 20 minutes! A Joel Freeman exclusive workout.
This LIIFT preview was recorded live at Beachbody headquarters in Santa Monica at the Premiere of LIIFT4.
Joel takes you through a fullbody LIIFT 4 workout followed by a sample of his new program, 10 Rounds. LIft, punch, sweat, smile, rinse and repeat.