Both Monica and I love the LIIFT4 workout by Joel Freeman. We are getting ready to start up another LIIFT4 challenge group so we wanted to share some motivational LIIFT4 before and after stories and photos.
But, before we get to the LIIFT4 before and after goodies, here’s a little bit about LIIFT just to fill in any gaps in knowledge:
About LIIFT4 by Joel Freeman
LIIFT4 is an intermediate to advanced at-home strength training program by Joel Freeman, the same person who is responsible for the Core De Force workout. Joel does some pretty high intensity interval training (HIIT) to help you build muscle and burn calories.
Are you a beginner? You…can…still…totally…do…this…program. Like all of Beachbody’s programs, there are modifiers, so anyone can do it.
One of our favorite things about LIIFT4 is the whole “less is more” philosophy. You only have to work out four days a week, which gives you time and freedom to do other activities and sports—or just live your life. LIIFT4 is the PERFECT program for busy people with jam packed schedules—we’ve gotten a lot of feedback from parents who really appreciate this!
The LIIFT4 program has 32 unique 30-minute workouts—starting with approximately 15 minutes of weightlifting, then doing 10-12 minutes of HIIT and core work, and finishing off with some stretching.
The workouts target the chest/triceps, back/biceps, shoulders, and legs and every workout will crush your abs to help flatten your belly.
Here are the workouts:
- LIIFT 50/50 – weightlifting and HIIT cardio
- LIIFT INTERVALS – weightlifting and intense burnout HIIT intervals
- CIRCUIT – weightlifting with minimal rest to burn calories
- HIIT – this one will have you burn TONS of calories!
- Three Recovery Days per week (you can give your muscles a rest, do a less intense workout, or do one of Joel’s two Recovery Day routines that he created to help prevent soreness, increase flexibility and range of motion, release trigger points and speed up muscle recovery)
- LIIFT4 Stretch – a stretch routine to warm you up and isolate/stretch each muscle group
- LIIFT4 Roll & Recover – use a foam roller to massage your muscles to increase circulation, relieve soreness and speed up recovery
LIIFT4 is intense but straightforward—no gimmicks, no over-complication, no boredom.
All you need is Beachbody on Demand, internet access, a smart TV, laptop or mobile device, a place to work out, a set of resistance bands and, only if you’d like to be challenged more, some light, medium, and heavy weights.
The program includes the LIIFT4 Nutrition Guide, but you can also do it with the Portion Fix/21 Day Fix, Ultimate Portion Fix, or 2B Mindset. All of these awesome eating plans will get the nutrients, protein, and healthy carbs you need to keep you healthy and get you the best results.
LIIFT4 Before and After Testimonials
We’ve done several rounds of LIIFT4 in our private Facebook challenge groups now and seen some fantastic results.
Here are some of the LIIFT4 before and after testimonials from our very own group:
“I just wanted to share how much I was intimidated by lifting heavy—until Liift4. I did Hammer and Chisel more than a few times, but I held back for fear of the bulk until now. Just took the “After” pic yesterday—never going back! Plus, I’m leaner and my pants fit BETTER. No bulk at all! So go for it ladies!! — BECKY B.
“I am loving the LIIFT4 program…my family sees the results physically already and so do I. I am getting leaner, meaning that I am losing much unneeded body fat.” — JANICE A.
“Stoked to get back into the swing of things and have this group as accountability!!! ♥️ If you’re new to LIIFT4, welcome!! I have no doubt that you’re going to LOOOOVE IT!!! 💪🏽🤙🏽“ — LIZ C.
“I did back-to-back rounds starting in July. During the first round, I lost 7 lbs and 2″ in my waist. The best part after the second time is that I feel stronger and my muscles are defined! Still tough seeing all the ab muscles, but at 54, I cant complain!” — TOM M.
“When I first started LIIFT4, I was using mostly 8 and 10 lb weights, but by the end of the 8 weeks I was up to 15 lbs as the heavy weight. I could probably increase more now!”— KAREY E.
Beachbody shared some incredible LIIFT4 before and after stories in a blog post—here are a couple of standouts:
After one 8 week round of LIIFT4, Dan was almost 30 pounds lighter and said he felt 20 years younger. Uh, wow…he also LOOKS 20 years younger. 🤯
“Before LIIFT4, I felt tired, sluggish, and just heavy. I wasn’t very happy with the way I looked and tried to hide from photos, videos, etc.
I feel much stronger and am no longer hiding my gut! My stomach has gone down and I’ve lost over 20 pounds. But the most important change is that my face has become a lot leaner and I feel 20 years younger.
I really enjoyed working out with Joel. He’s entertaining and keeps it light. He’s also pushing you until the end so that you give everything you have.
I really liked doing two days on, one day off, and then two days on again. That middle break during the week made a huge difference with the intensity of the workouts.
I liked having Shakeology with my breakfast. It rounded out my meal and was a boost of flavor that got me through the day.
My favorite supplement was Chocolate Recover. Not only did it taste great and feel like dessert, it also helped immensely after the workout. I also liked Energize, too. I may have been a little tired and lagging through the day, but it picked me up and got me through the workout.” — DAN K.
One round of LIIFT4 and Laura was stoked to FINALLY have the body she always wanted as a teenager. Again, TRULY amazing.
“Before LIIFT4, I felt depressed, sluggish, and uncomfortable in my own skin. I was negative all the time and didn’t want to do anything social because I had gained weight and didn’t want anyone to see me.
After completing LIIFT4, I feel like I finally created the body I have been dreaming about since I was a teenager.
I never expected to get anywhere near as fit or happy as I am now with exercising just 30 minutes a day, four days a week. Within just two weeks of LIIFT4 (8 workouts), my body composition was dramatically changing. I had lost weight and gained these sexy, lean muscles.
My whole body has gained definition and I’ve just chiseled away fat. My arms and abs are sculpted, lean, and defined, and I’ve never loved my legs SO much!
Joel is such a genuine person and a fierce motivator. There would be days when I was exhausted and didn’t think I could lift 10-pound weights, and he would say, “You can do double that, I promise you.”
And with that confidence and faith, I grabbed a heavier weight and crushed it because I knew he supported me all the way and saw this bad-ass chick within me I couldn’t see yet. With Joel and LIIFT4, that chick is here to stay. 🙂
The relaxed eating day in LIIFT4 gives you the freedom to make this program into a lifestyle that fits just right for you. Shakeology is my favorite treat of the day. I love the variety of flavors and recipes, and you can’t beat the taste. It’s grab-and-go nutrition that tastes like a cheat meal.
Recover is my favorite Beachbody Performance supplement. It really helped my muscles feel rested and ready to attack the next workout, and it tastes a milkshake — what’s not to love?” — LAURA C.
Join Us Today!
We run LIIFT4 challenges in our private Facebook group and would love to have you join us so you can share your own LIIFT4 before and after story in just a couple more months. Just reach out to me below and I’ll answer any questions you have, get you started AND help you track your fitness progress correctly: