And so it begins! LIIFT4 week 1 is underway and I can already tell the next two months will fly by! Do you love or hate the beginning of a new workout routine? I have to say this is one program I have been pumped about since the day I learned about it. Good news, I’ve been sore since the start and changes are happening!
But, not all programs are created equal, and I want to tell you this from the start. When you begin something new, whether it’s a workout, meal plan or self-care routine, if it doesn’t feel right, stop. There is no shame in putting the breaks on and hitting the reset button. I do not believe that one program fits all, so let’s work together and find the one that’s right for you!
LIIFT4 Week 1 Review
Now, I will say that I was lucky enough to get a head start on the program. We had four preview workouts and a hybrid calendar to help us prep and I am SO thankful for that! If you’re thinking about starting this program, I would definitely recommend that you try the B4 LIIFT4 workouts (see below).
Starting Fresh
I really needed a fresh start when mid-summer hit. After beginning the year with an 80 day program that was 6 days a week and an hour workout daily on average, honestly, I was burnt out. So, there was no doubt in my mind that I’d be getting early access to this program (official launch is October 1st). Here’s where I started, and it’s impossible for me to take serious “before” and “after” pics.
The Workouts
The LIIFT4 format is 4 days a week, 28-40 minutes per workout. Simple, functional, effective lifting to start, followed by HIIT (high intensity interval training) and finish with core. There are a couple of workouts that are lifting and core only. As well as a couple that are HIIT and core only. No matter what, there is a core component at the end of every workout. Yay! Regardless the day, be sure you have headbands ready!
With only 4 hardcore workouts per week, that means 3 days of rest/recovery!! And trust me, you’ll be so glad you have them. The calendar is set up as two days on, one day off, two on, two off. More on that below.
Here’s a snapshot of some moves from LIIFT4 week 1. *Always work with proper form and safe equipment at home and at the gym to help prevent injury.*
Day 1: Chest/Triceps with HIIT
What I want to stress is, You are SO much stronger than you think! And for these workouts because they are 3×10 sets, you want to lift heavy to get the max results!
Day 2: Back/Biceps circuit (aka quad sets)
I learned my lesson the hard way with this workout. It was my first time ever doing a quad set, and I honestly could not straighten my arms fully (without soreness) for five days. No joke. So, while we want to lift heavy, we need to lift smart and focus on form 100%!
Day 3: Shoulders – Intervals
I have a love-hate relationship with my shoulders. I love how they look when I’m weight training. But I feel so weak when I’m doing the moves. This program, I believe, will finally allow me to move up in weight and gain strength in an area that has challenged me for years.
Day 4: Legs with HIIT
With this program comes flexibility. We can move the workouts around to fit OUR lives, not figure out how to fit life around a 6 day/week program. This particular week we traveled on Friday and Saturday, so I took those as my rest days and did legs on Sunday. Once again, I was sore for four days and learned a valuable lesson. 🙂
Onward!
LIIFT4 week 1 is a wrap, now, on to week 2! I will share more next week about equipment recommendations and the importance of recovery. If you’ve never used a foam roller, here are a few benefits that can help you bounce back lickity split!
xo, Tiff