B4 LIIFT4 Hybrid

Here’s the early access B4 LIIFT4 hybrid calendar created by Joel Freeman himself, along with an explanation of why he’s prepared it exclusively for people who choose to go the VIP early access LIIFT4 route.

How do I get B4 LIFT4 workouts?

Once you’ve ordered VIP Early Access, you’ll get immediate access to four new bonus workouts plus all the LIIFT4 digital materials;

  • Workout guide
  • Nutrition guide
  • Calendar
  • Weight progression tracker

The other workouts contained within the hybrid are already accessible via your BOD subscription, see Joel Freeman’s exclusive workouts section. There’s also the free trial workout I posted on the main LIIFT4 information page.

To order VIP early access click on your country option below.

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B4 LIIFT4  Chest and Triceps

This 20 minute workout was my first crack at B4LIIFT4. I deliberately held off doing the free sample workout as soon as I knew this hybrid was forthcoming. Perhaps surprisingly there’s no cardio HIIT element to this workout. The only equipment required is a set of dumbbells or resistance bands.

The format was fast and simple;

Warmup

Block 1, Resistance Training – Supersets x 3

  1. Dumbbell Chest Press x 10 (on the floor)
  2. Reverse dumbbell fly x 10

Block 2, Resistance Training – Supersets x 3

  1. Dumbbell Fly x 10 (on the floor)
  2. Dumbbell Row x 10

Block 3, Burnout Sets x 3

Press-up 3 x 30 seconds

Block 4, Core – Supersets x 3

Core Lift Situps 3 x 30 seconds
Core side bends (on the floor)

My Thoughts

Overall a good start, I could’ve lifted much heavier and perhaps should have done so, however I decided to err on the side of caution as I didn’t know what to expect.  The only downside to B4 LIIFT4 is that you need to access the workouts via a laptop or desktop computer. B4 LIIFT4 workouts are not available yet via the BB On Demand app version. No problem with me, it just means my laptop is temporarily set-up in our garage for the next month. The full release off LIIFT4 (for those who order the VIP early access) is available from 16th July anyway. The format is clean and simple jus the way I like my workouts to be!

Me in Action

B4 LIIFT4 Legs 50 50

This one is more like what I imagined the main LIIFT4 workouts to look like. For a leg workout, I loved it. That’s saying something as I don’t normally enjoy leg training days! 2 blocks of dumbbell resistance training, 1 block of HIIT and a core block. I just love the simplicity but you certainly feel it. Don’t be put off by ‘just’ 20 minutes either.

Here’s the setup;

Warmup

Block 1, Resistance Training – Supersets x 3

  1. Front dumbbell squat x 10 (on the floor)
  2. Near-stiff leg deadlift (knees very slightly bent to place emphasis on glutes/hamstrings) x 10

Block 2, Resistance Training – Supersets x 3

  1. Goblet sumo squat x 10 (on the floor)
  2. Standing dumbbell calf raises x 10 (3 variations of stance – normal, toes in, toes out)

Block 3, HIIT

  1. Soccer run (football for me as I’m from the UK) Run – basically running with a wider gap between your legs, as if you’re balancing a ball while you run. For this HIIT you’ll be doing this in 30 second sections x 3 with a 15 second break between sets.
  2. Squared Squats  – front, left, front right – basically jumping in the same format as above. this one is a total quad burner!

Press-up 3 x 30 seconds

Block 4, Core

The core work today is very simple, 3 sets of side plank holds, flipping round to do each side 3 times.

My Thoughts

This is more like it. I love workouts that combine a bit of everything. I get my weight fix, I don’t pre dread the cardio element as it’s already kind of built in, as is the core work. I can see why LIIFT4 will be a complete fat burner, this will maximise EPOC and save us time! It’s a complete win win. My legs felt the burn and I actually enjoyed it.

Me in Action

B4 LIIFT4 Rest Day

I have to be honest here, I’m a big fan and advocate of rest days. Joel created the routine knowing that results occur on rest days. However, I decided to throw in a bit of extra HIIT so I did Lift & HIIT from Joel’s BoD exclusives.

It takes discipline not to overtrain but at this point in time I’ve been training 6 days per week for nearly 6 months solid. If B4 LIIFT4 is your first exercise in a while, stick to the plan but if you’re like me and a Beachbody advocate who’s used to training regularly, it’s fine to throw in an extra workout on 1 or 2 of the proposed rest days. I always ensure I have 1 complete rest day though, I usually rest on Saturday or Sunday depending what I have on the social calendar!

B4 LIIFT4 Shoulders/Arms LIIFT Intervals

I’m getting into the groove now and still losing the body fat….great early signs for B4 LIIFT4. There’s only 1 exercise per shoulders, biceps and triceps but it’s enough to maintain muscle while stripping the fat away. I also really like the blend of lifting/cardio/core. The workout really zips past you without dreading a certain section of it.

Here’s the setup;

Warmup

Block 1, Resistance Training Shoulders & HIIT – Supersets x 3

  1. Dumbbell shoulder press
  2. Ketchers (spelling?) this exercise is like a cross between squats and burpees

Block 2, Resistance Training Biceps & HIIT – Supersets x 3

  1. Dumbbell bicep curl
  2. Squat jump

Block 3, Resistance Training Triceps & HIIT – Supersets x 3

  1. Kickback
  2. Wide mountain climbers (in plank position, a bit like Spiderman climbers)

Block 4, Core

  1. Prayer Crunches (half way sit-ups with hands between your legs pressed together
  2. Windshield wipers

My Thoughts

I love ‘sharm’ workouts. This one was relentless. I’d say these workouts are definitely more for maintaining muscle while shredding the fat, rather than being outright muscle building routines. The actual LIIFT4 workouts might differ of course but that’s my initial opinion for B4 LIIFT4.

Me in Action

B4 LIIFT4 Full Body HIIT

This morning I wrapped up week one with Total Body HIIT. As usual it’s fast paced and this time no weights were required.

Here’s the setup;

Warmup

Block 1, HIIT – Supersets x 3

  1. Sumo squat jump
  2. Twisting mountain climbers

Block 2 HIIT – Supersets x 3

  1. Squat jack
  2. Triple bear (short hops in bear crunch position)

Block 3, Core

  1. Rope climbers
  2. Oblique twist crunches

My Thoughts

Being honest I was slightly disappointed this one didn’t involve weights. Having said that I was sweating a lot towards the end and again it just flew past me. Bodyweight strength movements form part of the overall synergistic fitness pathway, so I just did what the workout required of me. All in all it’s been a great first week.

Me in Action

B4 LIIFT4 8 x 8

This workout is from Joel’s BOD Exclusive Workouts

Here’s the setup;

Warmup

Block 1, Barbell Complex – Supersets x 3 (you can use Dumbbells too)

  1. Squat
  2. Reverse Lunge

Block 2 Barbell Complex – Supersets x 3 (you can use Dumbbells too)

  1. Barbell Row
  2. Military Shoulder Press

Block 3 Barbell Complex – Supersets x 3 (you can use Dumbbells too)

  1. Front Squat
  2. Deadlift

Block 3 Barbell Complex – Supersets x 3 (you can use Dumbbells too)

  1. Barbell Curl
  2. Reverse Grip Shoulder Press (all part of the same complex/movement)

My Thoughts

I love this workout! I found it quite novel getting my barbell back out again but dumbbells would work fine too. I was totally sweating towards the end, you end up recruiting all body parts and working them quite hard during this workout. It totally flew past yet again! I’m a big fan of this workout.

Me in Action

How do I get B4 LIFT4 workouts?

To order VIP early access click on your country option below.

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2018-07-05T09:56:58+00:00