This has been a particular contrast coming off of 80 Day Obsession, but in comparison to any program really, LIIFT4 is a breath of fresh air in terms of the workout length and frequency.
The program comprises four workouts of approximately 30 minutes each week. Each workout is designed to be super intense, so you'll need those three rest days per week. The program was designed for optimal effects, and the extra rest days per week are a lovely side effect. However, it's been the perfect program coming off of 80 Day Obsession since it's given me more time for self-care (stretching, foam rolling, Epsom salt baths) as well as just extra downtime!
It's a wonderful program for summer since most people have outdoor activities they want to enjoy. It can work well with a training schedule for something like a marathon or an Ironman. It's also wonderful for travel! The strength portions of the program use weights, but every workout includes a "bandifier" demonstrating options with the resistance band. Therefore, you can do the workouts in a hotel room as long as you have wifi—or even if you don't have wifi, you can download them to play offline later. If you have access to a hotel gym with weights, even better! And since there are only four workouts per week, it's easy to reorganize the schedule with rest days on your travel days or days when you have lots of other activities planned.
The moves seemed a little simple and boring in comparison to 80 Day Obsession at first, but they evolve and variations are added on as the program continues. The workouts are challenging and I've been quite surprised at how sore I've been from them, considering that I thought I was starting this program in the shape of a lifetime after 80 Day Obsession!
The program does seem to have a largely upper body (arms, shoulders, chest, and back) emphasis compared to 80 Day Obsession, which was so focused on legs and butt. Both programs emphasize core, but I'd say LIIFT4 is more of a strengthening focus whereas 80 Day Obsession was all about sculpting. Both programs are excellent workouts that will strengthen and tone your entire body, just with slightly different emphases!
The program gets its name from the fact that it's a combination of lifting (strength work) and high-intensity interval training (HIIT). It is designed and led by celebrity trainer Joel Freeman, who was the co-creator of the Core de Force program I was such a fan of when it came out two years ago.
Program length: 8 weeks
Workout length: 30 to 40 minutes per day
What equipment is needed: Weights (I have pairs of dumbbells from 3 lbs up to 45 lbs, or you can use adjustable weights to avoid buying multiple pairs of dumbbells). You can use resistance bands in place of the weights. It's also helpful to have a cushion mat for the core work.
How is it structured: Workouts are 4 days per week. Each week includes one session workout chest and triceps, one working back and biceps, one working shoulders, and one working legs. Each workout is either formatted as intervals (combination of lifting and HIIT), "LIIFT 50/50" (lifting and HIIT one after the other), or circuit (straight lifting). The first six weeks of the program are a "build" phase before moving on to the "shred" phase in the last two weeks of the program.
What kinds of moves are involved? Many of the moves are common exercises (chest presses, pec flies, triceps extensions) but each workout combines small variations on similar exercises to work a given muscle to exhaustion in all dimensions. Then you move on to a different muscle group the next day.
Low-impact? It is low-impact for the most part, and low-impact modifications are shown for the moves that do involve jumping.
Appropriate for beginners? Yes, it is, since low-impact modifications are demonstrated and beginners can use light weights to start out with.
Interested in trying this program? Learn more in my video review or check out the details of my UpLIIFT Your Vibe fitness challenge! Email me at the address below to find out when the next support group starts and get any questions answered!