On October 1st, Beachbody introduced its newest program from Joel Freeman.  Since I am a Beachbody coach, I had early access to this program.  Below I will give you my review of this program – unsponsored and not an ad.

Torch Fat – Build Lean Muscle

LIIFT4 is a no-nonsense workout program targeting fat loss and muscle gains.  It incorporates high intensity cardio type workouts (HIIT) with weight lifting.  There is also a short core component.  The workouts last 30 to 40 minutes.

First, let’s get the cautions out of the way.  If you have not lifted weights before or it has been a while since you have, I highly recommend that you start with 5 pound dumb bells, and if you get tired or lose your form, drop to no weights.  If there are any of the exercises you cannot do, simply do something else.  For example, if you can’t do the squat jumps, just do plain squats or do the modification as shown on the program.  Do not get yourself hurt or overly sore.  That’s not the point.

The Program in a Nutshell:   8 Weeks – 32 workouts

In this Liift4 program, you will lift weights, do some HIIT exercises (cardio) and work on your core.  Every workout is different and by that I mean, the exercises are mixed up in different ways.  Some days you will do a 50/50 – the first half of the program will be lifting weights and the other half will be HIIT.  Other days you may do intervals where you do a couple of exercises back to back then do the HIIT component until you have completed all the rounds.  Some days you just lift and do core.  One day is a leg day – UGH!

Liift4 definitely gets an “A” for variety.

All the weights!

What I like about the Program:

  • Variety – 32 unique workouts
  • Explanations/demos of the exercises
  • Encouragement from Joel to increase your weights
  • Modifications
  • Easy to do and incorporate into your workouts
  • Flexible
  • My weight progression – I have increased the amount of weights I am using over the past 4 weeks

What I don’t like about the Program:

  • The biggest thing for me is the commitment to four days per week.  Not that I don’t want to exercise but because I want to do other exercises like running, yoga, hiking or biking.  I just restarted the program and I have decided to just do the program 3 days per week, dropping the leg day.  I will see how that goes.
  • Joel can be a little “dead-pan”
  • I dislike that he talks SO MUCH about the amount of weight each person in the video is lifting.  Clearly these people have been lifting for a long time.  My suggestion would be to have at least one person in the group that is doing the work for the first time and not built like they have been doing this for years!
  • There is no music – not even in the background


The nutrition information included with the program focuses on the correction portions of protein, healthy fats, and carbs.

All-in-all, I love this program for the weight lifting component and the encouragement to increase your weights over time.  Eight weeks is sufficient time to lose some inches and gain a healthy respect for weights.

For this next round I am participating in, I have weighed, taken measurements and photos.  I will share those at the end of four weeks and then at the end of eight weeks.


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