My Quarter 2 Fitness Program: LIIFT 4
the basics + a few fitness tips
I’m so excited to start LIIFT 4! This will be my 3rd time doing it!
The first time: I did it because it was brand new. The second time: it was the perfect fit for me during a full season of life. Truth is, it’s a really doable program. You’ll see more below, but the length of the program, frequency, & time it takes to “get that workout in” feels, dare I say it, easy.
This time: LIIFT MORE is coming out this summer! (Think sequel!) So fun. This will be a fun way for me to get ready for it. Read on for the facts & a few personal tips. Know that you’re always welcome to workout with me! I love coming alongside women to help them start & finish a workout.
— If you’re curious, I share about my Quarter 1 Fitness program here.
the basics:
LIFT. HIIT. REST. REPEAT.
LIIFT 4 is a combination of lifting weights + HIIT.
Strength, muscle building, cardio, & core in every workout.
8 weeks (2 months)
4 workouts per week
30-40 minutes a day
the workout calendar
MONDAY: Chest + Triceps
TUESDAY: Back + Biceps
WEDNESDAY: Recovery
THURSDAY: Shoulders
FRIDAY: Legs
SATURDAY: Recovery
SUNDAY: Recovery
Tip: A fitness guide & workout calendar come with every program. Print out the calendar. It’s one page. Put it where you’ll see it. Grab your favorite marker & get ready to cross off each day!
I promise you:
You’ll know what’s next. So there’s no guessing or figuring out what to do.
You get that instant satisfaction. As if completing the workout didn’t feel good enough, crossing off each reminds you it feels good to do what you say you’ll do.
You’ll find motivation seeing where you started & knowing how far you’ve come. Keeping a record shows us who are in-between. It shows the steps we’re taking & how we’re growing. That’s to be celebrated.
weight progression tracker
Because lifting weights is a big part of this program, there’s a weight progression tracker you can print off to record how much weight you lift in each set of every exercise. It helps you stay focused on your goals & will encourage you to reach for heavier weights.
what you need to get started:
Beachbody On Demand
Light, Medium, & Heavy Dumbbells
Resistance Loops (optional)
Foam Roller (optional)
nutrition + 2 options
Ultimate Portion Fix - If you’re looking for a structured plan.
2B Mindset - If you like flexibility.
get started + options:
Check out Faith Camp. If you want to make faith & fitness a goal. Let’s do it.
Tip: I use this pre-workout before every early morning workout. Honestly, it gets me out of bed. Plus, I’m guaranteed 16-20oz water. Win. Win. Lemon is my favorite flavor. I change it up with mixed-berry sometimes. & I hear the new strawberry lemon is going to be so good. If you have a hard time getting started in the morning & you’re not a coffee drinker like me, give this a try. Plant based. Low-dose caffeine is from green tea. Win. Win. Win.
Brooke is an independent team Beachbody coach who leads FAITH CAMP on the Bod App.