LIIFT4 – Lift, HIIT, Rest, Repeat!

If you are a Beachbody on Demand subscriber, this is turning out to be a fantastic year for you!! In January we had the release of 80 Day Obsession, and now available…LIIFT4. A BRAND NEW program from Super Trainer Joel Freeman – one that will help you shred and tone like never before in just 30-4o minutes a day!


What is LIIFT4?

The name says it all!

LIIFT4 = Lift + HIIT 4 days/week

These workouts focus on weight lifting to build and tone your muscles coupled with HIIT cardio (high intensity-interval training) to help you burn fat and lose weight more quickly!

And only 4 workout days per week? YES!!! This means weekends off AND a break during the week! By allowing 3 days off, it gives your muscles time to rest and rebuild, meaning you’ll be able to push harder and on your workout days.


One of the great things about this program is that you will not get bored because you will never do the same workout twice!!

LIIFT4 is divided into two parts: the first 6 weeks is designed to tone your body, and the last two weeks will burn through calories and fat.

The only equipment required is a set of light, medium, and heavy weights or resistance bands.

It’s the perfect program for busy people!

Not only do you get 3 days off per week but each workout is only around 30 minutes long!

I know this was a downside to 80 Day Obsession for a lot of people—hour-long workouts can be hard to fit into a busy day. But just a half hour? Simple!

Your LIIFT4 questions answered!

What is the LIIFT4 meal plan?

If you’ve done any other Beachbody program, you’ve probably already guess that this nutrition plan uses the portion control containers! And you’d be right.

  • Uses Portion Fix Containers (from 21 Day Fix)
  • Allows 1 “Cheat Day” EVERY WEEK!
  • Uses Beachbody Performance Line

There are TWO different meal plans depending on your goals: one to lose weight, one to build muscle.

And the burning question about the nutrition plan…

Is alcohol allowed on the nutrition plan?

The answer is YES! Unlike 80 Day Obsession, you’re allowed alcohol during your cheat day on the LIIFT4 plan (in moderation, of course).

What equipment do you need for LIIFT4?

Another thing to love about this the amount of equipment you’ll need:

  • 3 Sets of Weights (Light/Medium/Heavy)
  • OR Resistance Bands

A fitness or yoga mat and a foam roller are recommended, but not required.

There will be an option to use resistance bands instead of weights. And just like with all of our programs, the weights or resistance bands you use will depend on your current strength. If you’re not sure which size to start with, talk to your Coach!


What is included?

Workout Calendar, Weight Progression Tracker and a nutrition guide to make sure you are eating the right protein, nutrients, and healthy carbs and fats that your body needs. Challenge packs include a year’s subscription to Beachbody on Demand plus month of Shakeology or a tub of Recover and Energize from the Performance Line (or BOTH) and resistance bands. Once you fill out my application below, we will talk about the different bundles and which one will work best for you.

When can I start?

LIIFT4 launches on Beachbody on Demand on October 1st, but you can gain access through the VIP Early Access Sale NOW which will give you access to ALL the workouts including four B4 L4 workouts that are just 20 minutes each.

If you are interested in learning more about the program, complete the application below and I will be in touch in 24-48 hours!