LIIFT 4 is a four day, 8 week total at home workout program by Joel Freeman that includes 32 total body workouts that can be done in 30-40 minutes a day with minimal equipment. Includes a full review of LIIFT 4 (in progress).
Lauren Baker is an independent Beachbody Coach and affiliate marketer for multiple companies. This post contains affiliate links, please see my disclaimer for more information.
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what is LIIFT 4?
The LIIFT 4 workout program is a Beachbody at home workout program that focuses on a combination of workout styles. It gets its’ name from lift, hiit, rest, repeat, which is exactly what you’ll be doing.
It was created by Super-Trainer Joel Freeman, who also created 10 rounds a boxing workout and Core De Force with Jericho Mathews .
What makes LIIFT 4 super fun is that it has a focus on building strength throughout the whole body with a specialized emphasis on the shoulders, back, chest, and legs. It uses minimal equipment but is super effective.
Why it’s important for women to have strong arms
Listen, as women we’re fed all kinds of total bullshit. We’re even given our own verbage for strength that is seeped in “less than,” terminology. We want to strive for “toning,” instead of building muscle. We don’t want to build muscle mass or get “too bulky.”
This verbage is keeping you small. It’s saying, “don’t get strong because if you do, it’ll be harder for us (whoever us is) to keep you in the cute little box that we want you to stay in. The same box that we use to tell you things like ‘you’re too loud,’ or ‘you’re too much,’ or ‘you’re too emotional.’”
So first of all, take the phrase “I want to get toned,” and throw it in the actual trash can. Replace it with “I want to build muscle,” “I want to feel strong,” “I want to lift heavy things like the furniture in my house or my seven year old.” News flash ladies, children aren’t light.
So screw everyone else who taught us that we should FEAR OUR OWN MUSCLE GROWTH at the cost of not being liked by others.
Here’s the truth. I lift 20+ lbs on a regular basis with these arms of mine. I can hold myself up in the air on a rope by my bare hands and then invert so that my butt goes over my head.
And I have never once felt like my arms were “too big.” If anything, women have said, “Gosh your arms are amazing, I wish I could have arms like that.” To which I lovingly reply — girlfriend YOU CAN, you’ve just been brain washed to think it’s not available to you.
So pick up those weights (even if they’re 5lbs at first) and start lifting while doing what Joel says in LIIFT 4 and start to feel like the badass you are.
The Equipment You’ll Need:
Light, Medium, Heavy weights (yep! that’s it) OR Resistance Bands
For the resistance bands, there is a resistance band modifier you can add on to see the moves. When you’re using a Roku device it’s in the same place as you go to click on “closed captioning” I imagine this is similar on all devices. For directions click here.
Additional Information on Equipment:
To see all the workout equipment I have for any workout, check out my home gym. I personally like having at least 3-4 sets of weight so that I can switch easily. I currently use: 5lbs ankle weights (just hold them in my hands), 10lbs dumbbells, 15lbs dumbbells, and adjustable weights that I utilized from anywhere from 7.5-35lbs.
Want to learn more?
Here are all the details on the workout program
32 workouts, 4 workouts/week with three rest days
Workout Calendar to x off each workout on so you don’t lose track
Lifting tracker so that you can keep track of the weights you use for each move
30-40 minute workouts
Equipment: Dumbbells or Resistance Bands
Example Week 1 Schedule: Chest/Triceps (39 min) LIIFT 50/50, Back/Biceps (35”) circuit, Recovery Day, Shoulder (31”) LIIFT Intervals, and Legs (39”) LIIFT 50/50 + 2 recover days.
LIIFT 50/50: all lifting at the beginning of the workout followed by HIIT cardio intervals and abs
Circuit: All lifting, no HIIT (us cardio hater’s favorite types of workouts)
LIIFT Intervals: lifting reps followed by cardio HIIT (2 sets of lifting + 30” HIIT move)
Great For: Women who want to feel strong, every single woman on the face of the planet, people who really like lifting, women who want to lose weight or build muscle (or what people call “tone up,” but that phrase makes me want to use the puke emoji if I’m honest).
how to access the modifier on the beachbody on demand website (computer) and Roku
Scroll to the bottom and look for the MOD graphic (it’ll be MOD with a circle around it) and is located at the bottom of the screen next to CC for closed captioning and the graphic that makes the video full screen.
Once you click on MOD, it will show a blue modifier picture on the top. When the cast is doing the workout you should see a split screen with the cast on the left and the modifier moves on the right (see pictures below).
If you are doing the sample workout on a Roku (only works if you already have a BOD membership), pause the video and click the up button, then scroll to the MOD and click “on” or the name of the workout program (see photos)
see MOD with a circle around it on the lower right hand corner near CC (if completing sample workout on computer)
See modifier split screen with blue modifier indicator at the top right of screen (if completing workout via beachbodyondemand.com and on a computer).
Note: there will be no split screen if equipment is not being used (ie cardio HIIT portion) on any device (because there isn’t a dumbbell move to modify!).
On a roku: pause the workout & then hit the “up” arrow on your remote. The subtitles bar will pop up. Note the MOD circle directly under the subtitle “ text bubble icon” to the left of the “off” highlighted option.
click to the MOD circle and then pick “LIIFT 4 (insert workout title)” option . This will result in a split screen view with the modifier on the left and the cast on the right. This is the same as the picture earlier (above) when streaming it on a computer.
Here are the details on the liift 4 sample workout:
30 minutes
Equipment: Dumbbells or Resistance Bands
Focus: Strength and Cardio
*located in the start here section
Example of the LIIFT 4 workout calendar
when using a workout calendar, my personal philosophy is to pick how many workouts per week that you are shooting for. My goal is always 4-5 workouts per week, regardless of what the workout calendar tells me.
If you are looking for the absolute best results, absolutely follow the calendar as it is laid out — but if you’re a normal human like me that falls off the wagon and simply has a goal of being consistent in her fitness routine for the next 60 years — well then, we have to be a little realistic.
In my case, I shoot for 4-5 total beachbody workout programs per year (this shifts depending on the length of them) and check off five workouts per week in my planner. I find when I don’t check off my workouts in my planner, I literally forget working out is a thing (why is the brain so weird?!).
So I do a workout, x it off, and then pick up where I left off, whether it’s been 24 hours or 12 days. If it has been months since you last did the workout, it is likely in that case best to start the program over from the beginning ;).
thoughts on the sample workout
LIIFT 4 is an amazing workout program and the sample workout will give you great insight into what it’s like to complete the whole program.
I always, 100% of the time, recommend people do a sample workout before grabbing a membership. I’m a firm believer in the “try before you buy,” method and Beachbody on Demand is perfect for that.
Simply click on any of the buttons to try the LIIFT 4 sample workout (located in the “start here” tab), do the workout by streaming it via your computer, phone, or tv and then decide if this workout is right for you in this season.
How will you know if it’s right for you? You feel better once you’ve finished it. You realize that even if it was clunky that first time that you believe you can improve if you continue to do it.
You didn’t hate the super trainer (this is pretty key too!), and you liked the feeling you got from lifting weights OR you want to do amazing things like carry seven bags of groceries in at one time without feeling like your arms are going to give out.
Here is an honest review of the LIIFT 4 workout program (in progress!)
I am currently in the fifth week of LIIFT 4 and it’s very clear to me why it is one of the most consistently done programs for the ladies in The Girl Squad (legit almost every month someone is doing LIIFT 4).
The workouts go fast and the weeks go fast. I honestly don’t love workout programs that are longer than six weeks because I get bored fairly easily. This workout is eight weeks and I thought I would get bored and have to “grind it out,” the last few weeks.
No such issue here. I am strolling right along, lifting heavier weights that I was at the beginning (super curious how much weight total I’ll have lifted more from the beginning to the end, definitely going to have to calculate this!).
I have a bunch of tips and tricks that I will add when I am totally done with the program, but wanted to start this review early so that I could give you access to the sample workouts if you wanted them!
“The myth that women shouldn’t lift heavy is perpetuated by women who fear work and men who fear women. ”
watch the LIIFT 4 workout program promo video
testamonials/results
Here’s the deal about results: they’re shiny, but in my experience focusing on external results can actual LIMIT your progress not help it.
While I do like documenting your progress (taking pictures before and after workout program) because pictures can show you changes in your physical appearance that the scale cannot.
I also believe that external results (your reflection in the mirror) is not a sustainable methodology for success. What happens when you reach your goal weight? What happens when you get that booty? How will you stay motivated then?
If you’re constantly worried about external results you’ll go from striving for what you don’t have yet (muscles like a six pack or losing x amount of lbs) to being afraid of losing what you do have (your goal weight, x physical trait you wanted).
In my experience, it is much more sustainable (and a much less exhausting way to live) to focus on a number of workouts per week as your goal vs. a specific physical trait.
That way, when you do hit that goal weight or achieve that physical trait, you don’t have to do anything different or change your mindset at all in order to maintain it.
In fact, if you focus on x amount of workouts per week (3-5 is best in my opinion), you will start to enjoy those workouts and feel like you’re living a sustainable, physically healthy lifestyle — and isn’t that the goal anyway? To master these home workouts and live a sustainable, whole-hearted life?
PS most physical results take multiple months to get. It isn’t a sprint friends, it’s a marathon — but you’ve got this <3.
*workout is under “start here” section (main page)
ready to do the whole workout program: LIIFT 4?
Have you tried the LIIFT 4 Sample Workout and you’re ready to do the whole program? I get it girl, I love it too.
Curious about what I chose when I first got started?
In May of 2015, I bought the 21 day fix “Veggie Haters” bundle BUT the caveat is that the Fit Kit Bundle didn’t exist yet (OG beachbody fan over here!).
If I was getting started today, I would buy the Fit Kit Bundle because I hate muscle soreness (recover), struggle with bloating + aren’t always a huge fan of veggies (shakeology), and struggle with hitting that snooze button and must workout in the morning otherwise it doesn’t get done (energize).*
In the end, the choice is all yours girlfriend. The important thing is you get moving & start mastering those home workouts so you can get that confidence that only movement can build.
Here are your options:
You can additionally get access to LIIFT 4 with the “workouts only option” here.
You can also access LIIFT 4 with a Beachbody on Demand Interactive (BODI) membership which gives you access to the full BOD library (including LIIFT 4) as well as LIVE/Recorded cycling classes and LIVE + scheduled workouts (barre, pilates, yoga, cardio, lifting, etc) from 12AM-11PM. They have tons of new trainers on BODI, so if you love variety, I highly recommend it!
The BODI membership comes in three options:
BOD + BODI annual membership
BODI monthly (must have BOD membership)
BODI day pass (must have BOD membership)
Curious about what supplements I use, how often, or for what purpose/result? Check out my supplement stash.
*The FDA regulates these products as dietary supplements. If you have any questions about how you feel while taking these supplements, call your doctor. Do not stop or change prescribed medication without the permission or prescription of your doctor. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to treat, cure, or prevent any disease.
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it’s where me & my bff Marcie spend most of our time sharing our own workouts, our struggles, & cheering on the other ambitious women committing to beachbody on demand workouts. I cannot wait to cheer you on for committing to & falling in love with home workouts. Here’s to creating a fit routine you actually stick to.
AUTHOR: Dr. Lauren Baker, DPT, PT, ATC, MTC is a Physical Therapist & Certified Athletic Trainer, Online Fit Coach, Self-Published Author & Military Wife who has been trying to run away to the circus since 2012 & does aerial in between her home workouts.
She is obsessed with sharing her journey, adventures & knowledge so that you know that literally, ANYTHING is possible with a little bit of Google & a WHOLE lot of courage.
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