LIIFT4 Weights + HIIT: Transform Your Body in Just 8 Weeks

transform body 8 weeks

Greetings from the LIIFT4 coach test group!

Strong and lean in just 8 weeks, working out only 4 days each week? Sign. Me. Up! I’ve just been accepted into the new LIIFT4 test group with trainer Joel Freeman, and I’m so excited to bring you all the details, results, and the low-down on just how well this program works! 

LIIFT 4 is getting released to the public in October of 2018, but our exclusive coach-only test group starts today (July 16th)! Depending on when you’re reading this, you might still be able to get in, so keep reading!

After finishing the 80 Day Obsession test group a couple of months ago, I really saw the value of strength training – especially as a woman over 50 (gotta fight that body clock, right!) Now I’m ready to start the LIIFT4 workouts and LIIFT4 eating plan so I can continue my progress.

I’m glad you’re here so I can tell YOU all about it! Be sure to bookmark this page so you can come back for the updates!

If you want in on this early access, too, click here for a digital-only access link (opens July 16th, 2018).

(Take a shortcut to the links with all the ordering options – just scroll down to the bottom of this post).

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What is LIIFT4?

LIIFT4 is a combination of weightlifting and high-intensity interval training (HIIT) cardio, along with a simple eating plan, that is designed to help you build and define your lean muscle mass and shred fat.  

I especially like that LIIFT4 is only a 4-DAY-PER-WEEK PROGRAM! I’m excited to see what results I can get with the shorter workouts (30-40 minutes a day) while incorporating 3 rest days over the 8 weeks! For me, the rest days are going to be everrrrything! I really believe it will help my stamina and motivation through all the phases of fitness I’ll go through throughout this program.

How does LIIFT4 work?

The moves are based on classic lifting techniques that help you really focus on each muscle group you are working. Each workout ends with a core routine for full body fat burning. I like that it’s nothing overly complicated and I get to choose and track my own weights (and follow the modifier in the videos when I need to).

Much of the philosophy behind LIIFT4 lies in avoiding our tendency to think “more is better”. That is, we tend to overtrain, thinking that will help us reach our goals better or faster. 

The LIIFT4 program builds in 3 rest days per week to make sure we do take that time out to really rest and recover. This way, our muscles rebuild properly and we avoid fatigue and injury. 

LIIFT4 is not a DVD program – it will be offered only through your Beachbody on Demand (BOD) member library, beginning on October 1, 2018. If you are already a member, you can check out a free sample workout in your BOD account right now. If you aren’t in BOD yet, click here for a free trial. Check out the sample LIIFT4 workout (or any others you like in there) for 14 days!

2 phases; 8 weeks

The LIIFT4 program works in 2 phases.

PHASE ONE: Weeks 1-6
Build muscle, define your body, gain strength

PHASE ONE: Weeks 7-8
Burn through calories and fat, to reveal your ultimate physique. 

There are 2 recovery “workouts”, Stretch and Roll & Recover, designed to help you reduce soreness, prevent injury, and increase your range of motion and mobility.

LIIFT4 schedule

32 unique workouts

Just like in 80 Day Obsession, each workout is in real time, so you won’t see any repeats. With 4 days x 8 weeks, that means you get 32 unique workouts. 

And just like in all the other workout programs, the LIIFT4 Meal Plan is also included in the BOD membership area. You can log in to access via your computer, tablet, or smart phone to make sure you are following the nutrition and getting the recommended macros (carbs, proteins, and healthy fats).  

6 different workout types

HIIT4 transform your body in 8 weeks

After week one, each week’s workouts will be launched every Friday at approximately 4pm PST until all workouts are live on Beachbody On Demand, where they will stay permanently. Here is a sampling of week one.

Day 1: Chest/Triceps – LIIFT 50/50 starts with heavy lifting and then shifts to high-intensity cardio to help build your chest and triceps while burning fat (39 min).

Day 2: Back/Biceps – Circuit takes you through multiple rounds of back-to-back exercises and minimal rest, to target your back and biceps while keeping your heart rate high to slay calories and increase definition (35 min).

Day 3: Shoulders – LIIFT Intervals alternates between classic weightlifting and high-intensity cardio to help you target the shoulders and get lean in record time (31 min).

Day 4: Legs – LIIFT 50/50 starts with heavy lifting and then shifts to cardio to help strengthen your legs while burning fat all over (39 min).

(RECOVERY DAY) LIIFT4 Roll & Recover gives you a chance to massage your tired muscles using your foam roller so you can help reduce soreness and enhance circulation and mobility (10 min).

(RECOVERY DAY) LIIFT4 Stretch helps to optimize recovery with stretches that target each muscle group to boost blood flow, increase mobility, and ease soreness (9min).

The LIIFT4 Program

  • A fitness and nutrition program brought to you by Beachbody trainer, Joel Freeman, to help you tone and sculpt your physique using weighlifting and HIIT.
  • 32 different workouts, 4 days per week over 8 weeks - a different workout every day.
  • A macronutrient-balanced eating plan feeds to fuel your workouts with whole foods in the right portions.
  • You'll go through the program in real time with the cast which gives you a built-in support system.
  • It's like having Joel as your own personal trainer for 2 months (an over $900 value) and you can repeat the program as many times as you like!


Anyone who is up for a challenging program that helps you get a leaner body and muscle definition – all from your own living room in less time it takes than going to a gym.

Intermediate-to advanced exercisers who have completed workouts like 21 Day Fix or similar will love it. Less experienced beginners can follow the modifier, use lighter weights, or no weights at all. 

Most of the workouts are between 30 and 40 minutes. Here’s an example from Week One:

  • LIIFT 50/50 (39m)
  • LIIFT Circuit (35m)
  • LIIFT Intervals (31m)
  • LIIFT4 Roll & Recover (10m)
  • LIIFTStretch (9m)
  • 32 different workouts
  • 2 recovery workouts (stretch and roll & release)
  • Instructional videos by Joel to show you proper form and tips
  • Starter guide
  • Eating plans
  • Workout calendar
  • Weight progression tracker 
  • Weekly videos
  • Music playlists

A macro-nutrient balance of approximately 30% protein, 40% carbs, and 30% fat is laid out in the meal plan, using the portion control containers similar to 21 Day Fix and 80 Day Obsession. 

You’ll get to mix and match foods you enjoy within a simple framework using the color-coded containers. No gimmicks, no difficult recipes. Just real whole food in the right amounts. 

Your day starts with your nutritional foundation—Shakeology, the superfood nutrition shake that will  provide you with a sustainably-sourced healthy blend of high-quality proteins, probiotics, and essential vitamins and minerals.

The Beachbody Performance supplement system can also play a huge role on your LIIFT4 workout days.

Once a week you’ll also have a “cheat day” option (so you can still have a life).

All the meal plans work with the Beachbody Performance line, but it’s not required. If you are wanting the Performance supplements, you should purchase this Annual BOD, Shakeology & Performance Pack Bundle to save you some on the total cost of buying a la carte.

You can also try a sampler of the supplements here.

Shakeology is definitely recommended to get your daily boost of vitamins and antioxidents in a portable superfood shake, and it’s included in these packs:

For NEW (non-BOD) customers

For existing BOD customers

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LIIFT4 Results!

So far the first test group (employees and elite coaches) had incredible results! Here are a few (I”ll be updating more as we go along, too!):

LIIF4 Results Janene

The cheat day was amazing! Sometimes a girl just needs a latte, you know? I loved being able to be super clean six days a week and allowing myself to indulge a little in the cravings I was having. I kept it within reason, but allowing myself to have those things made this program seem so much more livable!

LIIFT4 Results Jordan

You’re simply not going to get me working out five or six days a week, so the four-day split was essential. The workout schedule is among the best things about the whole program for me.

LIIFT4 Results Sarah

He (Joel) makes it easy to show up and do the work for best results! I also enjoyed the constant reminders of proper form so you could evaluate yourself and make adjustments as needed. LIIFT4 has created a new inner strength and fierce determination to accomplish goals despite happenings in other parts of life.


Ready for YOUR results? Here's what to do:

Remember, LIIFT4 launches on October 1, 2018, but VIP Early Access begins on July 16th. All you need to do to get in is purchase any LIIFT4 pack, bundle, or the early digital access membership to take advantage of the early access. Purchase LIIFT4 here. 

If you’re ready and feel like this program might be a good fit for you, I would be honored to help you through LIIFT4! Just get in touch with me through the pre-registration form below and I’ll be in touch soon!

Strength for your journey,

Not quite ready for LIIFT4? You can still sample hundreds of the other Beachbody workouts, like 21 Day Fix or 80 Day Obsession, inside BOD. Just click here to get yourself in there (click on the 3-mo. plan with the 14-day trial). You won’t be billed until day 15, and can cancel anytime.


Learn the best foods to reduce inflammation, boost your immune system, feel great & look amazing. Grab the Ultimate Guide to Anti-Inflammatory Foods now (it’s free)! You’ll also have access to my email list with free tips, recipes, first dibs on new releases of fitness programs, courses, and more. I usually send out an update about once a week, so don’t worry about me flooding your inbox (unless you register for an online e-course or devotional then I’ll totally flood your inbox – but only for like a week). I hate spam, and I’m sure you do, too! :) Can’t wait to meet you! Click here to grab the guide!

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Laurie Yogi
Your online wellness strategist for the empty nest mom

Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well. ~ 3 John 1:2

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