If you're looking for a new, challenging workout program, look no further than Beachbody's LIIFT MORE. This 8-week program is designed to maximize your results in a short amount of time. Each workout is under 45 minutes and includes strength training, high intensity interval training (HIIT), and core moves. If you're looking to tone up and get stronger, this program is for you!

Try an entire LIIFT More workout free just click here!

What Is LIIFT MORE?

LIIFT MORE is an 8-week program that makes serious strength training approachable for anyone. Using a tried-and-true
formula of classic weightlifting, HIIT, and targeted core work, Super Trainer Joel Freeman helps you burn MORE fat and build
MORE muscle to get lean, strong, and chiseled. He’ll push you out of your comfort zone and show you that lifting weights
doesn’t have to be intimidating or complicated. Whether you’re already a LIIFT4 fan or just looking for next-level results, Joel
will help you push more than you ever thought possible.

GET YOUR ADJUSTABLE BENCH AND/OR DUMBBELLS IN AS LITTLE AS 2 DAYS HERE!

LIIFT MORE: Joel Freeman’s New Workout Program 2022

BeachBody Super Trainer Joel Freeman is developing a brand new strength workout called LIIFT MORE! He plans to release the first version of the program in July 2022. You can try out the LIIFT MORE sample workout below.

Click here to get first access!

Who Is Joel Freeman?

Creator of LIIFT MORE, 10 Rounds™, and LIIFT4, and co-creator of CORE DE FORCE®, Joel is an NASM certified personal trainer who has spent more than 15 years helping people transform their bodies and change their lives. His strength, HIIT, core, and cycling workouts
on BOD and BODi will help you crush your fitness goals and unlock your athletic potential.

Has Joel Freeman been working on a new program?

LIIFT4’S Joel Freeman is back with another weightlifting program, LIIFT MORE! The new program will consist of 35-45 minutes a week and include simple and super-effective moves like LIIFT 4.

Its Great To Have Him Back In Action! This is long overdue with Beachbody coming out with a new weightlifting based program. Up until now I honestly think Body Beast still has trumped all others.

LIIFT MORE Review

Joel's new full body program, LIIFT More, includes strength training, HIIT and core moves. The 5 day a week program is 8 weeks long. Each session is under 45 minutes and is designed to maximize your results.

Is there a modifier For LIIFTMORE?

Yes, there is a modifier setup at all times so you can follow along with them. There are only 3 on screen so two of them will be doing the normal while one other doing the modifier.

Click here to get first access!

LIIFT MORE Workouts

The 40 workouts are split into two phases.

Phase 1 focuses mainly on strength and mass. This will be the first 4 weeks.

Phase 2 increases the intensity to help you get leaner and see more definition. This will be the second 4 weeks.

Each workout includes a warm-up, core exercises, cardio, and cool down. You'll also receive a nutrition plan and meal prep tips to ensure you're getting all the nutrients you need to achieve your goals.

MONTH 1

• Day 1: LIFT – Chest & Bicep
• Day 2: LIFT/HIIT – Quadriceps & Calves
• Day 3: LIFT – Back & Tricep
• Day 4: LIFT/HIIT – hamstrings and glutes
• Day 5:LIFT – Shoulders
• Day 6-7:Rest / Recover

MONTH 2

• Day 1:LIFT – Legs
• Day 2: LIFT/HIIT – Chest & Back
• Day 3:LIFT – Shoulders
• Day 4: LIFT/HIIT – More Legs
• Day 5:LIFT – Arms
• Day 6-7:Rest / Recover

Joel also includes HIIT and Core moves within each workout to maximize your workout results. He also includes a Burnout Day to help you get the best out of your workouts.

Along with the 40 different workouts, Joel is also including a few LIIFFT Express workouts for when you're short on time.

You'll exercise five days a week and rest two days.

Click here to get early access!

LIIFT MORE Calendar

Week 1:

Day 1: LIFT: Chest & Biceps

Day 2: LIFT/HIIT: Quads & Calves

Day 3: LIFT: Back & Triceps

Day 4: LIFT/HIIT: Hamstrings & Glutes

Day 5: LIFT: Shoulders

Day 6/7: Rest/Recovery or Check Out BODi

Week 2:

Day 1: LIFT/HIIT: Chest & Biceps

Day 2: LIFT: Quads & Calves

Day 3: LIFT/HIIT: Back & Triceps

Day 4: LIFT: Hamstrings & Glutes

Day 5: LIFT/HIIT: Shoulders

Day 6/7: Rest/Recovery Or Check Out BODi

Week 3:

Day 1: LIFT: Chest & Biceps

Day 2: LIFT/HIIT: Quads & Calves

Day 3: LIFT: Back & Triceps

Day 4: LIFT/HIIT: Hamstrings & Glutes

Day 5: LIFT: Shoulders

Day 6/7: Rest/Recovery Or Check Out BODi

Week 4:

Day 1: LIFT/HIIT: Chest & Biceps

Day 2: LIFT: Quads & Calves

Day 3: LIFT/HIIT: Back & Triceps

Day 4: LIFT: Hamstrings & Glutes

Day 5: LIFT/HIIT: Shoulders

Day 6/7: Rest/Recovery Or Check Out BODi

Week 5 (Phase2):

Day 1: LIFT: Legs

Day 2: LIFT/HIIT: Chest & Back

Day 3: LIFT: Shoulders

Day 4: LIFT/HIIT: More Legs

Day 5: LIFT: Arms

Day 6/7: Rest/Recovery Or Check Out BODi

Week 6:

Day 1: LIFT/HIIT: Legs

Day 2: LIFT: Chest & Back

Day 3: LIFT/HIIT: Shoulders

Day 4: LIFT: More Legs

Day 5: LIFT/HIIT: Arms

Day 6/7: Rest/Recovery Or Check Out BODi

Week 7:

Day 1: LIFT: Legs

Day 2: LIFT/HIIT: Chest & Back

Day 3: LIFT: Shoulders

Day 4: LIFT/HIIT: More Legs

Day 5: LIFT: Arms

Day 6/7: Rest/Recovery Or Check Out BODi

Week 8:

Day 1: LIFT/HIIT: Legs

Day 2: LIFT: Chest & Back

Day 3: LIFT/HIIT: Shoulders

Day 4: LIFT: More Legs

Day 5: LIFT/HIIT: Arms

Day 6/7: Rest/Recovery Or Check Out BODi

Some of the LIFT More exercises include:

• Flat Bench Press
• Flat Bench Fly
• Wide Raise
• Single Row Incline Bench Presses
• Seated Arm Openers
• Standing High Row
• Supine Curl
• Seated Iso Curl
• Skull Crushers
• Iso-Crushers
• Hanging Squats
• Bench Step Ups
• Static Lunge
• Stiff-Legged Deadlift
• Wide Deadlift
• Sumo Squats

 

• LIFT (2–3 times a week): Two targeted lower-body days plus workouts focusing on chest, shoulders, back, biceps, and triceps.
  12 reps per move ending with a muscle burnout.
• LIFT + HIIT (2–3 times a week): Strength meets sweat on days dedicated to lifting and high-intensity interval training, the ultimate
  muscle-building, calorie-burning combo.
• Every workout ends with core moves to tighten your midsectionand carve out your abs.
  BONUS:
• LIIFT Express: 20-minute sessions for days when you're short on time or want to hit specifi c muscle groups even harder.
• Upper and Lower Recovery: Try these gentle workouts on your rest and recovery days, or anytime your body needs extra attention. You'll need a foam roller for some moves.

What Are The Actual Workouts Like?

• 40 real-time workouts, 5 days a week, 35 to 45 minutes a day, for 8 weeks.
• 2 Phases:
• Phase 1 alternates traditional weightlifting days with lift + HIIT days to help you build strength and lean muscle while burning fat.
• Phase 2 follows a similar format, but Joel changes it up with new training splits, more volume, and more intensity.
• Every workout ends with an abs-focused finisher to shred and strengthen your core.
• You also get 9 LIIFT Express bonus workouts (20 minutes each) for days when you’re short on time or just want an extra
  challenge.
• Upper and Lower Recovery workouts help your tired muscles feel better so you can come back strong.
• Joel shows modifications for some moves, and he encourages you to go at your own pace and choose weights that are
  appropriate for your fitness level.

How Is LIIFT MORE Different Than Other Workout Programs?

• MORE lifting means MORE results, faster.
• Success is in the simplicity. Joel keeps the moves simple so they’re easy to follow, but he sets a pace that keeps you working
  hard to make every minute count and keep the calories burning.
• Joel uses an adjustable bench that goes from flat to incline to help you get maximum results from key moves (you’ll want
  one that’s stable enough to lay on and step up on).
• LIIFT MORE can work for anyone, from the ambitious beginner to the advanced weightlifter. Joel helps you build confidence
  as you challenge yourself to lift heavier.
• You don’t have to do LIIFT4 to be successful with LIIFT MORE.
• Joel incorporates the Beachbody® Bike in the LIIFT Express HIIT Cycle workout, as well as his LIIFT Week: Lift + Cycle workouts
  (another full week of workouts!) coming exclusively to BODi® in September 2022.

LIIFT MORE Equipment

You will need light, medium, heavy, and extra-heavy dumbbells and resistance bands. Joel recommends having 5 to 50 lbs of weight in your sample workout. We love using adjustable dumbbells.

You’ll need an adjustable bench for multiple exercises, but you could always adjust them if you don‘t have one.

• Get Started Guide: Everything you need to know to get started right away.
• Workout Calendar and Dumbbell Tracker: Use this handy dry-erase tracker to check off your workouts
  and see how much stronger you get over the 8 weeks.
• 2B Mindset and Portion Fix Meal Plans: We created unique 1-week meal plans tailored to LIIFT MORE to help you get the absolute best results from the program.
• Power Loops (optional): Joel uses Power Loops on leg days to maximize your results.

When does Joel’s New Workout Come Out?

Joel will release his second book, “LIIFT MORE”, on July 19th, 2022. He will also offer an exclusive pre-sale opportunity for coaches and preferred clients. All other Demand members will be able to purchase the book on August 2nd.

What makes LIIFT MORE different from LIIFT4?

Joel is upping your workouts to five days a week, and adding in more dedicated days for lifting to help you get strong and ripped!

Joel will show you a few different strength training exercises, but he’ll change up the number of reps and variety. He’ll also add core and burnout exercises to your routine. You’ll get a total body workout in just 15 minutes.

You’ll need dumbbells and a bench for these workouts.

Click here to get early access!

What new Beachbody products are coming out?

The new Beachbody Programs include the 4 Week Gut Program, Fire & Flow, Beachbody On Demand Interactive, and more!

Check out the latest Beachbody programs here!

LIIFT More Sample Workout

https://share.coach.teambeachbody.com/?lang=en-US&postId=1167934&coachId=367799&media=share

LIIFT MORE RESULTS

 

Final Thoughts

Words Straight From Joel Freeman about program: 

Success is in the simplicity. You’re here because you want MORE from your workouts. MORE lifting. MORE reps. MORE days. So I built a training program with simple but super-effective moves—a combo of classic weightlifting and HIIT—to help you build strength and lean muscle while you torch fat. All in just 5 days a week. With new moves, new intensity, and a few surprises along the way, I promise to keep it interesting and help you get the results you want, fast. 

Joel Freeman, Beachbody Super Trainer has finally released his new lifting program called LIIFT MORE. The 5 day a week 8-week long program is designed to maximize your results in only 45 minutes each session! There are 2 phases in the program, with each phase focusing on different aspects of weightlifting and muscle growth. You'll also receive a nutrition plan and meal prep tips to ensure you're getting all the nutrients you need to achieve your goals.

The first phase focuses mainly on strength and mass building, while the second phase increases the intensity to help you get leaner and see more definition. The final phase is a burnout day which includes HIIT and core exercises to help you get the most out of your workout.

LIIFT MORE WORKOUT BREAKDOWNS

Week 1 Day 1: Chest & Biceps – LIFT

Duration: (40 minutes)

Calories Burned: 300+

Welcome to week one! Kick things off with three rounds of heavy lifting that target your chest and biceps. A calorie-incinerating burnout and focused core work will make sure you maximize your results.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Adjustable Bench (Needs to be able to incline)

Feedback: Wow talk about a day one eye opener. If I hadn't have done the LIIFT MORE sample workout I would have been surprised. It was high energy little breaks and a lot of fun. I like the nonstop personally that was the only downside I found with Body Beast was the long breaks I want to keep moving. I remember at times I would mix in the ropeless jump rope in between sets. Great overall pick your weight wisely I used anything from 15 lbs to 60 lbs. The main area at the end was the burnouts that got me.

Warm up: No heavier than 5 lb dumbbells.

• Start with external rotations to neutral raises.
• Lay down into a full chest press so your elbows drop down below the bench.
• Followed by a full fly. You are using lighter weight so you can get deeper.
• Good old fashioned bicep curls.
• Wide curls to finish.

The Workout: Quad Sets Which Means Back To Back To Back To Back

Round 1 Exercises: Bench needs to be flat

• Flat Press: 3X12, Heavier Weight (I used 60 lbs)
• Neutral Press: 3X12, Medium Weight (I used 30 lbs)
• Hammer Curls: Both at same time for 3X12, Medium Weight (I used 30 lbs)
• ISO Curls: 12 each side for 3 sets, Lightweight (I used 20 lbs on these)

Round 2 Exercises: Need bench in incline position whole time

• Incline Press: Heavy Weight, 3X12 (I used 50 lbs)
• Incline Fly: Lighter weight 3X12, (I used 25 lbs)
• Incline Supine Curl: Lightweight, 3X12 ( I used 15 lbs)
• Incline Wide Curl: Lightweight, 3X12 (I used 15 lbs)

Round 3 Burnout Exercises: 2 moves 45 seconds each with 3 rounds and a 15 second break in between. Go flat with your bench

• Lower Bench Chest Pushup: Perform for 45 seconds, if you need go to knees for modifier.
• Curls: go from bottom half 1st round, to upper half second round, to mixing it up between bottom half and full curls last round. Pick a lighter weight this was a pretty good burnout. I started with 20lb and went to 15lbs.

Round 4 Core Exercises: Performed on the bench for 3 rounds 45 seconds each

• Windmill To Heel Taps: 3 Rounds for 45 seconds each
• Heel Drops On Bench: 3 Rounds for 45 seconds each

Cooldown: .

• Open Arm Stretch on bench
• Up overhead arm stretch
• Cross Arm Shoulder stretches
• Arms Stretched out push behind you
• Finger tip forearm stretches

Week 1 Day 2: Quads & Calves LIFT/HIIT

Duration: (44 minutes)

Calories Burned: 350+

This combo of classic weightlifting and high-intensity cardio will help you build lower-body strength and power while torching fat all over. Keep a water bottle handy—you're going to need it.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Adjustable Bench (Needs to be able to incline)

Feedback: Don't know how I feel about two days of legs a week, but this was a nice kick ass warmup with some HIT mixed in which I have a love/hate relationship with. However I need it as I have been taking a break with the spin bike since it is summer and mostly just doing weight training and walking. Burnt more calories than day one see how I am walking next couple days especially with leg day two coming right up.

Warm up: No weights needed

• Torso rotations (aka Joel Rotations)
• One leg quad stretches
• Bodyweight squats
• Step back alternating lunges
• Lunge calve stretches

The Workout: Supersets with two exercises back to back to back 3 sets of 12 reps each

Round 1 Exercises: Legs – Just dumbbells 

• Hanging Squat: One Heavy Dumbbell, 3X12 – I used 50 lb dumbbell
• Static Lunges: Medium weight, 3X12 Each Side, I used 25 lbs for these

Round 2 Exercises: Calf time!

• Double dumbbell Calf Raises – heavy weight, 3X12, I used 50 lbs for these as well
• Double dumbbell toes pointed outward calf raises – heavy weight, 3X12, 50lbs for these too

Round 3 Exercises: Back to legs

• Front Loaded Narrow Squats – one heavy dumbbell cradled around your chest area, 3X12, I used 50 lb dumbbell for these
• Side lunges – lightweight, 3X12 each side – I used 20lbs for these

Round 4 Exercises: Last round of calf workouts 

• Single calf raises on back of bench – heavy dumbbell, 3×12, started with 50lb and went to 40lb
• Double dumbbell toes inward (pigeon toe) calf raises – heavy dumbbells, 3X12, I actually dropped to 40lbs on these

Round 5 HIT Exercises: No more weights time for some cardio – 2 hit moves 45 seconds each with 15 second break 

• Flat bench squat jumps – no weight squat to seated but jump for 3X45 seconds
• High plank to bear jump – these were burners I ended up going with the step

Round 5 Core Exercises: 2 exercises 45 seconds each 3 times 

• Bent Knee Rope Pull – 3X45 seconds
• High plank leg lifts (alternating) – 3X45 seconds

• Cooldown:
• Childs pose
• Extended lunge calf stretch
• Gorilla squat
• One leg quad stretch

Week 1 Day 3: Back & Triceps – LIFT

Duration: (42 minutes)

Calories Burned: 350+

Level up your pulling power with an upper-body workout that focuses on your back and triceps. Keep up with Joel and focus on form to squeeze the most from every rep.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Adjustable Bench (Needs to be able to incline)

Feedback: Pretty good workout overall got that calorie burn in. I do love workout back don't usually do triceps with my back but it works. I do like the 3X12 sets as with body beast been so used to the supersets.

Warm up:

• Overhead stretch leaning from one side to the other
• Overhead tricep stretches
• Seated rows very lightweight
• Reverse fly
• tricep extensions

The Workout: Quad Sets Which Means Back To Back To Back To Back

Round 1 Exercises: Need bench flat 

• Standing Rows: Heavy Dumbbells, 3X12, I used 45's for these
• Sit down reverse flies: Lightweight Dumbbells, 3X12, I used 25's for these
• Skull Crushers: Medium Dumbbells, 3X12, I used 25's here as well
• Close Grip Presses: Medium Dumbbells, 3X12, I used 25's here

Round 2 Exercises: Need bench in incline position whole time

• Single Arm Flat Bench Row: Heavy dumbbells, 3X12, I used 45's here
• Pullovers: Medium Dumbbells, 3X12, I used 40's here
• One Arm ISO Crushers: Lightweight, 3X12, I used 20's here
• Seated Tricep Kickbacks: Lightweight, 3X12, I used 15's here

Round 3 Burnout Exercises: 2 moves 45 seconds each with 3 rounds and a 15 second break in between. 

• Superman Pulls: Bodyweight, 3X45 seconds
• Tricep Dips: Using flat bench, 3X45 seconds

Round 4 Core Exercises: Performed on the bench for 3 rounds 45 seconds each

• Low Plank Rockers: on the floor, 3X45
• Side Plank Openers: 3X45

• Cooldown: .
• Cobra stretch
• Childs Pose
• Lat Stretch while in childs pose
• One arm tricep stretch

Week 1 Day 4: Hamstrings & Glutes – LIFT/HIIT

Duration: (45 minutes)

Calories Burned: 350+

Your legs will be on fire by the time you finish today's workout. Multiple blocks of classic weightlifting and heart-pounding HIIT will target your hamstrings and glutes for a comprehensive lower-body strength sesh that also ignites your metabolism.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Adjustable Bench (Needs to be able to incline)

Feedback: Two leg days is nuts, but well needed in my case. I have been slacking with hitting up my legs while doing body beast. I was mainly focusing on the upper body workouts for the last few weeks because short on time. And why waste that time on legs right? Wrong they are definitely needed just as much if not more than the others. Great workout overall lots of calories burned along with lots of sweating.

Warm up:

• Torso Rotations
• Good Mornings
• Toe Tappers
• Wide Leg hamstring stretch

The Workout: Dual Sets Which Means Back To Back 

Round 1 Exercises: Bench needs to be flat

• Stiff leg deadlift – heavy weight, 3X12, I used 45's for these
• Alternate front step lunges – medium weight, 3X12, I used 30's for these

Round 2 Exercises: Dual Sets

• Single Leg Deadlift – single heavy dumbbell, 3X12 each side, I used 50's for these
• Frog Bridges – same single heavy dumbbell, 3X12, used same 50lb dumbbell for these

Round 3 Exercises: Dual Sets grab the bench

• Sumo Squats – heavy dumbbell (single), 3X12, used 45lbs
• Bench Hip Thrusters – single heavy dumbbell, 3X12, used 40lbs

Round 4 Exercises: Dual Sets 

• Wide Leg Deadlift – single heavy dumbbell, 3X12 used 50lb for these
• Bridge w/ Feet on bench – single heavy dumbbell, 3X12, used 45lbs for these

Round 5 HIIT Exercises: 45 seconds each move 15 second break in between

• Bench high plank mountain climbers – 3X45 seconds
• Alternating stepping lunges w/ jump – 3X45 seconds

Round 6 Core Exercises:

• Single leg extensions on the bench – 3X45 seconds
• Single side crunches- 3X45 seconds

Cooldown:

• Hamstring stretch on the bench
• Elbows to the knees push out
• Pigeon pose on the bench
• Single heel raise hammy stretch

Week 1 Day 5: Shoulders LIFT

Duration: (36 minutes)

Calories Burned: 320+

Bolder shoulders are key to a stronger upper half and a more powerful body overall. Give yours the attention they deserve with a targeted workout that also chisels your core and revs your metabolism.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Adjustable Bench (Needs to be able to incline)

Feedback: Great shoulder workout overall and only very lightweights needed to get that burn going. Never been a fan of shoulder workouts because I have had so many injuries to mine from dislocated shoulders to AC Separations. But I like using lighter weight like with this workout routine. Nice way to finish the first week and excited about the coming ones.

Warm up: Lightweights for the warmup 

• Rotator Raises
• Shoulder Circles
• External rotations w/ light dumbbell
• Side Raises
• Overhead presses

The Workout: 

Round 1 Exercises: Quad Sets 

• Seated Overhead presses: Medium weight, 3X12, I used 35lbs
• Arm Openers: Lighter weight, 3X12, I used 10lbs
• Lateral Raises: lightweight, 3X12, I used 15lbs
• Standing High Row: Medium to Heavy weight, 3X12, I used 40lbs

Round 2 Exercises: Quad Sets

• Standing Upright Row: Light to Medium, 3X12, Used 20lbs
• Seated Front Raises: Light to Medium, 3X12, Used 20lbs
• Seated Reverse Raises: Light to Medium, 3X12, Used 20lbs
• Rotator Raises: Light to Medium, 3X12, Used 20lbs

Round 3 Burnout Exercises: Use Lightweight and Bench in between 45 degrees and straight up 

• Standing Swimmers: Lightweight, 3X45 seconds, Used 10lbs for this
• Incline Double Narrow Presses: Lightweight, 3X45 seconds, Used 15lbs for this

Round 4 Core Exercises: 

• Cross Crunch Reach: 3X45 seconds
• Windshield wipers (Bent knee drops): 3X45 seconds

Cooldown: .

• Superman Reach stretch
• Knees To Chest
• Cross arm shoulder stretch
• Hand behind shoulder stretches

Week 2 Day 1: Chest & Biceps LIFT/HIIT

Duration: (42 minutes)

Calories Burned: 320+

The focus is the same as last week, but Joel adds HIIT to crank up the intensity, helping you burn even more calories and build even more endurance.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Adjustable Bench (Needs to be able to incline)

Feedback: 

Warm up: Lightweight

• External rotations
• Neutral raises
• Chest Presses
• Chest Flies
• Supine Curls
• Wide Curls

The Workout: Supersets – Two Exercises Back To Back 

Round 1 Exercises: 

• Rotating Presses: Heavyweight, 3X12, I used 60 lbs for these
• Chest Fly: Medium Weight, 3X12, I used 30lbs for these

Round 2 Exercises: Bench into Incline Position 

• Hammer Curls: Medium weight, 3X12, I used 30lbs here
• Wide Curls: Light to medium, 3X12, I used 25lbs for these

Round 3 Exercises: Back to chest

• Inclined Rotational Chest Press: Heavyweight, 3X12, I used 50lbs for these
• Narrow Inclined Presses: Light to medium weight, 3X12, I used 25lb here

Round 4 Exercises: Back to biceps

• Incline Supine Curl: medium, 3X12, started with 25lbs went to 20's
• Standing Rotating Curl: light to medium, 3X12, used 20lbs

Round 5 Exercises: HIIT Time – 45 seconds each exercise 15 second break for 3 rounds 

• 1 pushup / 4 mountain climbers: 3X45 seconds
• Bench toe taps: 3X45 seconds

Round 6 Core Exercises: Bench flat 

• Half windmill tappers: 3X45 seconds
• Flutter kicks: 3X45 seconds

Cooldown: .

• Hang arms down on bench
• Overhead stretch on the bench
• Shoulder stretch
• Forearm stretch
• Crucifix Stretch with rotation
• Roll it out

Week 2 Day 2: Quads & Calves – LIFT

Duration: (42 minutes)

Calories Burned: 330+

The focus is the same as last week, but Joel adds HIIT to crank up the intensity, helping you burn even more calories and build even more endurance.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Adjustable Bench (Needs to be able to incline)

Feedback: 

Warm up: 

• torso rotations
• quad stretch
• Bodyweight squats
• Reverse Stepping Lunge
• Lunge calf stretch

The Workout: 

Round 1 Exercises: Quad sets – back to back to back to back 

• Hanging Squats: heavyweight, 3X12 (one dumbbell I used 60lbs for these)
• Static Lunges: light to medium weight, 3X12 (two dumbbells I used 25lbs for these)
• Single Leg Calf Raises: heavyweight, 3X12 (one heavy dumbbell I used 50lbs for these)
• Duck Calf Raises: medium to heavyweight, 3X12 (two dumbbells I used 40lbs for these)

Round 2 Exercises: Bench To Flat

• Front Loaded Narrow Squat: medium to heavy dumbbell, 3X12 (single heavy dumbbell I used 50lbs for this)
• Step ups: medium dumbbells, 3X12 (two medium dumbbells I used 20lbs for these)
• Double Calf Raises: heavy dumbbells, 3X12 (two heavy dumbbells 40lbs for these)
• Pigeon Calf Raises: heavy dumbbells, 3X12 (two heavy dumbbells 40lbs for these)

Round 3 Exercises: Power Loop Exercises 

• Bodyweight Power Loop Squats: 3X45 (use the gray or black powerloop or use regular resistance bands)
• loaded leg reverse stepping lunge calf raise: 3X45 seconds

Round 6 Core Exercises: Bench flat 

• Alternating Heal Drops: 3X45 seconds
• Prayer Crunches

Cooldown: .

• Tuck knees in back stretch
• Lunge calf stretch
• Low Squat
• Quad stretch

Week 2 Day 3: Back & Triceps

Duration: (45 minutes)

Calories Burned: 350+

This upper-body lifting/cardio combo will help you build muscle and melt the fat that's covering it. Every rep gets you a step closer to your goals, so give every one all you've got.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Adjustable Bench (Needs to be able to incline)

Feedback: 

Warm up: Lightweights

• Overhead stretch with leaning side to side
• Overhead tricep stretch
• Seated rows
• Reverse Fly's
• Tricep kickbacks

The Workout:  4 Blocks of work 

Round 1 Exercises: Back work 

• Seated Wide Raise: medium weight, 3X12, used 30lbs for these
• Supenated Row (Back Of Bench): medium to heavy, 3X12 each side, 40lbs dumbbell (singular)

Round 2 Exercises: Bench move to flat going into Triceps

• Iso Crushers: light to medium, 3X12 each side, I used 25lbs for these
• Triceps Press: medium weight, 3X12, I stuck with my 25lbs here maybe could have gone with 30's

Round 3 Exercises: Back to Back Work 

• Standing Bentover Rows: Heavyweight, 3X12, I used 40's here
• Dumbbell Pullover: Medium to heavy weight, 3X12, I used 40's for these

Round 4 Exercises: Triceps lighter weight work 

• Skull crushers: lighter weight, 3X12, I used 20's here
• Kickbacks: lighter weight, 3X12, I started with 20's but went to 15's

Round 5 Exercises: Time For HIIT: 45 seconds  

• High Plank (1 walk to 4 jacks): 3X45 seconds
• Reaching Squat Jacks: 3X45 seconds

Round 6 Core Exercises: On the Floor

• low plank alternating leg lifts: 3X45 seconds
• Side plank hip raise: 3X45 seconds

Cooldown:

• cobra stretch on elbows
• Childs pose
• Overlap hands to stretch lats
• Overhead Tricep Stretch

Week 2 Day 4: Hamstrings & Glutes – LIFT

Duration: (43 minutes)

Calories Burned: 320+

Target two of the body's largest muscle groups to amplify your strength and maximize your fat burn. If your legs aren't begging for mercy by the time you're done, you didn't lift heavy enough.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Adjustable Bench (Needs to be able to incline)
• Powerloops

Feedback: 

Warm up: 

• Torso Rotations
• Good mornings
• Split leg hamstring stretch side to side
• Toe Taps

The Workout: Quad Sets 

Round 1 Exercises: 

• Sumo Squats: Heavyweight (Single Dumbbell), 3X12, Joel used 60lbs
• Single Leg Deadlift: Heavyweight, 3X12, Joel used 50lbs
• Wide Leg Deadlift: Heavyweight, 3X12, Joel went back to 60lbs (single dumbbell)
• Bench Hip Thrusters: heavyweight, 3X12, Joel used 50lb dumbbell

Round 2 Exercises: 

• Stiff Leg Deadlift: heavyweight, 3X12, Joel used 50lbs
• Front Stepping Lunges: light to medium, 3X12, Joel used 20lbs
• Frog Bridge: heavyweight one dumbbell, 3X12, Joel used 50lbs
• Bridge Heels On Bench: heavyweight one dumbbell, 3X12, Joel used 50lbs

Round 3 Exercises: Burnout Grab your powerloops 

• Incline Leg Openers w/ Powerloop: 3X45 seconds, joel used black powerloop
• Single Leg Kickbacks w/ Powerloop: 3X45 seconds, joel used black powerloop

Round 4 Core Exercises: Bench flat 

• single side bent bicycle: 3X45 seconds
• Double leg extensions: 3X45 seconds

Cooldown:

• Bench Split leg hamstrings
• Pigeon Pose
• Single Leg Hamstring stretch

Week 2 Day 5: Shoulders – LIFT/HIIT

Duration: (39 minutes)

Calories Burned: 300+

This workout emphasizes your shoulders but you'll feel the burn all over as you lift and sweat your way to a leaner, stronger body.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Adjustable Bench (Needs to be able to incline)

Feedback: 

Warm up: Lightweight No Heavier Than 5lbs 

• Goal Post Trap Rotations
• One Arm Shoulder Circle
• External Rotations with dumbbell
• Lateral Raises
• Shoulder presses

The Workout: Supersets – Two Exercises Back To Back 

Round 1 Exercises: 

• Standing Upright Row: Heavier Dumbbells, 3×12, Joel used 40's
• Seated Reverse Raise: lighter weight, 3X12, Joel used 25's

Round 2 Exercises: 

• Seated overhead press: heavier weight, 3X12, Joel used 40's
• Lateral Raises: lighter, 3×12, joel started with 25's but went to 15's

Round 3 Exercises: 

• Front Raise: lightweight, 3X12, Joel used 25's
• Arm Openers: Super light weight, 3X12, Joel used 15's said was looking toward 10's

Round 4 Exercises: 

• Standing High Rows: medium weight, 3X12, Joel used 40's
• Seated Trap Openers: lightest weight you have, 3X12, Joel used 10's

Round 5 Exercises: HIIT 

• Benched high plank skiers: 3X45 seconds
• Triple Icky Pulse: 3X45 seconds

Round 6 Core Exercises: On The Floor 

• Bent knee overhead crunch
• Straight Leg Swimmers

Cooldown: .

• Superman stretch
• Knees To Chest
• Shoulder Stretch
• Rear Shoulder delt stretch

Week 3 Day 1: Chest & Biceps – LIFT

Duration: (39 minutes)

Calories Burned: 300+

Build upper-body strength and boost your pushing power with three rounds of heavy lifting that target your chest and biceps. A calorie-incinerating burnout and focused core work will make sure you maximize your results.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Adjustable Bench (Needs to be able to incline)

Feedback: 

Warm up: Lightweight (5lbs)

• External Rotations
• Neutral Raises
• Incline Chest Press
• Incline Chest Fly's
• Regular Supine Curl

The Workout: 

Round 1 Exercises: Quad Sets 

• Incline Press: heavier dumbbells 3X12, Joel used 40lbs for these I used 45lbs
• Incline Fly: medium dumbbells, 3X12, Joel used 25lbs for these I used 25lbs
• Supine Curls: medium dumbbells, 3X12, Joel used 25lbs for these as did I
• Wide Curls: medium dumbbells, 3X12, Joel used 15 lbs for these and I went with 20lbs

Round 2 Exercises: Flatten The Bench 

• Flat Bench Press: heavier dumbbells, 3X12, Joel used 50lbs as did I
• Neutral Press (dumbbells together): medium to heavy dumbbells, 3X12, Joel used 25lbs I went with 30lbs
• Hammer Curls: medium dumbbells, 3X12, Joel used 25lbs as did I
• ISO Curls: medium dumbbells, 3X12, Joel used 25lbs then went to 15lbs I started with 25's then went to 20lbs

Round 3 Exercises: Burnout 

• Bench Lower Chest Pushups: 3X45 seconds
• Biceps: Bottom Half, Top Half, Then Full 3X45 seconds

Round 4 Core Exercises: 

• Windmill Heel Taps: 3X45 seconds
• One leg heel raises: 3X45 seconds

Cooldown:

• Forearm Stretch
• Cross arm shoulder stretches

Week 3 Day 2: Quads & Calves – LIFT/HIIT

Duration: (42minutes)

Calories Burned: 370+

This combo of classic weight-lifting and high intensity cardio will help you build lower body strength and power while torching fat all over. Keep a water bottle handy–you're going to need it.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Adjustable Bench (Needs to be able to incline)

Feedback: 

Warm up: 

• Torso rotations
• Quad Stretches
• Bodyweight Squats
• Step Back Lunges
• Calf stretches

The Workout: 

Round 1 Exercises: Legs

• Front Loaded Narrow Squats: heavy weights, 3X12, Joel used 60 lbs
• Static Lunges: heavy weights, 3X12, Joel used 40 lb dumbbells

Round 2 Exercises: Calves

• Double Dumbbell Calf Raises: heavy dumbbells, 3X12, Joel used 60 lbs
• Duck Calf Raises: heavy dumbbells, 3X12, Joel used 60 lbs

Round 3 Exercises: Legs 

• Hanging Squats: heavy weight, 3X12, Joel used 60 lbs
• Lateral Lunges: 6 one side to 6 other side, lighter weight, 3X12, Joel used 20lb weights

Round 4 Exercises: Calves

• Bench Calf Raises: 12 ones side and 12 the other, 3X12, one single 40lb is what Joel used
• Pigeon Calf Raises: medium to heavy weight (2), 3X12 joel used 2 60lb weights

Round 5 Exercises: HIIT

• Seated Squat Jumps: 3X45 seconds
• High Plank Into Bear Stance: 3X45 seconds

Round 6 Core Exercises: 

• Bent Knee Rope Pull: 3X45 seconds
• High Plank Alternate Leg Lift: 3X45 seconds

Cooldown:

• Runners Calf Stretch
• Quad Stretches

Week 3 Day 3: Back & Triceps – LIFT

Duration: (42 minutes)

Calories Burned: 350+

Level up your pulling power with an upper body workout that focuses on your back and triceps. Keep up with Joel and focus on form to squeeze the most from every rep.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Adjustable Bench (Needs to be able to incline)

Feedback: 

Warm up: Lightweight 5lbs 

• Overhead stretches leaning from one side to another
• Overhead Tricep Stretches
• Seated rows
• Back fly's
• Tricep Kickbacks

The Workout: Quad Sets w/ burnout

Round 1 Exercises: 

• Flat bench single rows: heavy, 3X12, Joel used 50 lbs as did I
• Seated Reverse Fly: medium weights, 3X12, Joel went 25lbs as did I
• Triceps Press: medium weights, 3X12, Joel used 30 lbs
• Skull Crushers: light to medium weights, 3X12, 25lbs joel used

Round 2 Exercises: 

• Bent over rows: heavy, 3X12, 50lbs Joel used
• Dumbbell Pullover: heavy, 3X12, 40lbs joel used
• ISO Crushers: lightweight, 3X12, 15lbs joel used
• Seated Kickbacks: lighter weight, 3X12, 15lbs joel stuck with

Round 3 Exercises: BURNOUT 

• Wide Superman: 3X45
• Bench Dips: 3X45

Round 4 Exercises: CORE

• Rocking Low Plank: 3X45 seconds
• Single Side Plank Openers: 3X45 seconds

Cooldown:

• Childs Pose with side extensions
• Overhead Tricep stretch

Week 3 Day 4: Hamstring & Glutes – LIFT/HIIT

Duration: (45 minutes)

Calories Burned: 375+

Your legs will be on fire by the time you finish today's workout. Multiple blocks of classic weight-lifting and heart-pounding HIIT will target your hamstrings and glutes for a comprehensive lower body strength sesh that also ignites your metabolism.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Adjustable Bench (Needs to be able to incline)

Feedback: 

Warm up: 

• Torso Rotations
• Good Mornings
• Toe Grabs
• Wide leg hamstring stretches

The Workout: Super Sets 

Round 1 Exercises: 

• Wide Leg Deadlift: heavy, 3X12, 70lb weights joel used
• Single Leg Deadlift: heavy, 3X12, 50lb weight joel used

Round 2 Exercises: 

• Sumo squats: heavyweight, 3X12, 70lb weights joel used
• Bench Hip Thrusters: heavyweight, 3X12, 70lb weights joel used

Round 3 Exercises: 

• Stiff Leg Deadlifts: heavy, 3X12, 50lb weights joel used
• Front Stepping Lunges: 6 one side and 6 the other, medium weight, 3X12, Joel used 30lb weights

Round 4 Exercises: 

• Heels On Bench Bridge: heavy, 3X12, 50lbs joel used
• Frog Bridges: heavy, 3X12, 50lbs joel used

Round 5 Exercises: HIIT

• Bench High Plank Mountain Climbers: 3X45 seconds
• Alternating Forward Lunge With A Jump: 3X45 seconds

Round 6 Core Exercises:  

• Alternate Leg Extensions: 3X45 seconds
• Side Crunches Alternating: 3X45 seconds

Cooldown:

• Legs spread on bench lean over
• Feet in and drop chest pushing legs out with elbows
• Pigeon stretch single leg alternate

Week 3 Day 5: Shoulder – LIFT

Duration: (37 minutes)

Calories Burned: 300+

Bolder shoulders are key to a stronger upper half. Give yours the attention they deserve with a targeted workout that also chisels your core and revs your metabolism.

Equipment Needed:

• Dumbbells (Light, Medium, Heavy)
• Adjustable Bench (Needs to be able to incline)

Feedback: 

Warm up: Lightweight 5lbs 

• Shoulder circles
• External Rotations
• Lateral Raises
• Overhead Presses

The Workout: 

Round 1 Exercises: 

• Seated Overhead Press: heavy, 3X12, 30lb pounds
• Front Raises: Lighter weight: 3X12, 20 lb weights joel
• Reverse Raise: Lighter weight: 3X12, 20 lb weights joel
• Lateral Raise: Lighter weight: 3X12, 20 lb weights joel

Round 2 Exercises: 

• Standing Upright Row: medium, 3X12, 30lb joel went with
• High Row: medium, 3X12, 30lb joel went with
• Arm Openers: extra light, 3X12, 10lb joel started with
• Trap Rotations: extra light, 3X12, 10lb joel started with

Round 3 Exercises: Burnout

• Swimmers: 3X45's, 10lbs joel started with
• Incline Dumbbell Press: 3X45's, 20 lbs joel started with

Round 4 Exercises: Core 

• Cross Reaches: 3X45 seconds
• Alternate Knee Drops (windshield wipers): 3X45 seconds

Cooldown: .

• Superman Extensions
• Cross arm shoulder stretch
• Rear delt stretch