In this article, we will be providing an overview of the Beachbody LIIFT4 Workout Program, release a few years back on Beachbody on Demand. LIIFT4 is a high-intensity interval training (HIIT) program created by Beachbody, a well-known staple in the fitness industry, previously releasing programs such as P90X, Insanity, CIZE, and Body Beast.

Workout Overview

It consists of four days of strength training and cardio per week, with each workout lasting about 30-40 minutes. The program is designed to help users build muscle and lose weight through a combination of weightlifting, cardio, and plyometrics. One of the key features of LIIFT4 is its focus on “compound movements,” which are exercises that work multiple muscle groups at the same time. These types of exercises are known to be particularly effective for building strength and burning calories. The program also includes a number of plyometric exercises, which are explosive, high-impact moves that can help improve power and athleticism.

One of the main benefits of LIIFT4 is that it can be done at home, with minimal equipment needed. The program includes a set of resistance bands, and users can also incorporate dumbbells or other equipment if they have it. This makes it a convenient option for people who don’t have access to a gym or who prefer to work out at home. LIIFT4 consists of eight different workouts, which are meant to be done four days per week, with each workout lasting about 30-40 minutes. Next we will review the list of workouts included in the program, along with a description of what they involve.

Workouts

LIIFT4 Total Body

This workout combines strength training and cardio to work the entire body. It includes exercises like dumbbell squats, dumbbell rows, push-ups, and mountain climbers. The workout starts with a warm-up, which includes dynamic stretches and exercises to get the heart rate up and prepare the body for the workout. This is followed by three rounds of strength training exercises, each consisting of four different moves. The strength training portion of the workout focuses on compound movements, which are exercises that work multiple muscle groups at the same time. For example, dumbbell squats work the legs, hips, and core, while dumbbell rows work the back, shoulders, and biceps. The strength training portion of the workout is followed by a cardio finisher, which includes exercises like high knees and jumping jacks to get the heart rate up and burn calories.

LIIFT4 Lower

This workout focuses on the lower body, with exercises like dumbbell lunges, glute bridges, and step-ups. Like the other LIIFT4 workouts, this one starts with a warm-up, followed by three rounds of strength training exercises, each consisting of four different moves. The strength training portion of the workout focuses on exercises that target the lower body, such as the legs, hips, and glutes. For example, dumbbell lunges work the legs and hips, while glute bridges work the glutes and lower back. The strength training portion of the workout is followed by a cardio finisher, which includes exercises like jumping jacks and mountain climbers to get the heart rate up and burn calories.

LIIFT4 Upper

This workout targets the upper body, with exercises like dumbbell bench press, bicep curls, tricep dips, and push-ups. Like the other LIIFT4 workouts, this one starts with a warm-up, followed by three rounds of strength training exercises, each consisting of four different moves. The strength training portion of the workout focuses on exercises that target the upper body, such as the chest, back, shoulders, and arms. For example, dumbbell bench press works the chest, while bicep curls work the biceps and tricep dips work the triceps. The strength training portion of the workout is followed by a cardio finisher, which includes exercises like high knees and jumping jacks to get the heart rate up and burn calories.

LIIFT4 Cardio

This is a high-intensity cardio workout that includes exercises like jumping jacks, mountain climbers, and jumping lunges. The workout starts with a warm-up, which includes dynamic stretches and exercises to get the heart rate up and prepare the body for the workout. This is followed by three rounds of cardio exercises, each consisting of four different moves. The cardio portion of the workout is designed to get the heart rate up and burn calories, and includes exercises like jumping jacks, mountain climbers, and jumping lunges. These exercises are high-intensity, meaning they require a lot of effort and can help improve cardiovascular endurance and burn calories. The cardio portion of the workout is followed by a cool-down and stretch, which helps to bring the heart rate down and stretch out the muscles.

LIIFT4 Plyo

This workout includes plyometric exercises like jump squats, box jumps, and tuck jumps, which are designed to improve power and athleticism. The workout starts with a warm-up, which includes dynamic stretches and exercises to get the heart rate up and prepare the body for the workout. This is followed by three rounds of plyometric exercises, each consisting of four different moves. Plyometric exercises are high-impact, explosive movements that can help improve power and athleticism. They require a lot of effort and can be challenging, but they can also be very rewarding. The plyometric portion of the workout is followed by a cool-down and stretch, which helps to bring the heart rate down and stretch out the muscles.

LIIFT4 Yoga

This is a yoga-inspired workout that includes stretches and poses to improve flexibility and relaxation. The workout starts with a warm-up, which includes dynamic stretches and exercises to get the body moving and prepare it for the workout. This is followed by a series of yoga-based stretches and poses, such as downward facing dog, warrior I, and pigeon pose. Yoga is a great way to improve flexibility, balance, and relaxation, and can be a great complement to the other workouts in the LIIFT4 program. The workout ends with a cool-down and stretch, which helps to bring the heart rate down and stretch out the muscles.

LIIFT4 Rest

This is an active recovery workout that includes exercises like foam rolling and stretches to help users recover from the other workouts in the program. The workout starts with a warm-up, which includes dynamic stretches and exercises to get the body moving and prepare it for the workout. This is followed by a series of foam rolling and stretching exercises, which can help to improve flexibility and recovery. Foam rolling is a self-massage technique that can help to release muscle tension and improve circulation, while stretching can help to lengthen the muscles and improve range of motion. The workout ends with a cool-down and stretch, which helps to bring the heart rate down and stretch out the muscles.

Wrap Up

Overall, LIIFT4 seems to be a well-rounded program that combines strength training, cardio, and plyometrics in a way that is designed to help users build muscle and lose weight. The workouts are challenging, but they are also scalable, so users can adjust the intensity to their own fitness level. If you’re looking for a high-intensity, at-home workout program that can help you build strength and lose weight, LIIFT4 might be worth considering.