• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Fitness Fatale

Fitness Fatale

Conquering Fitness Goals One at a Time

  • About
    • Press
  • Blog
    • Archives
    • Workout Program Options
      • 21 Day Fix Resources
      • P90X Resources
    • PRs & Race Reports
    • Pregnancy
      • Twin Pregnancy
    • Recipes
  • Coach Business Mentorship For Runners
  • Beachbody Accountability Groups For Runners
  • Show Search
Hide Search
LIIFT4 and running

LIIFT4 and Running – Week 1

It’s been a while since I did a weekly recap series (not since the Mountains 2 Beach Marathon over a year ago)! I’m not officially in half marathon training YET (that starts in August…which is right around the corner!) but I thought I’d do a weekly recap of my experience with the new LIIFT4 program and how I’m mixing it into my training right now.

For those that are unfamiliar, LIIFT4 is a new program from Beachbody that is 8 weeks and just 4 days a week with a focus on weight training, HIIT and core work. Each workout is 30-40 minutes and is unique so there are 32 distinct workouts in the program. The nutrition plan is similar to 21 Day fix – no food group is off limits, but this time it comes with a weekly cheat day! I always recommend that my challengers have one cheat meal a week to help them stay motivated to keep up the nutrition plan long term (especially for longer programs) so I like the idea of the cheat meal. Read more details on this program here.

LIIFT4 launched on Beachbody on Demand for those with VIP Access on July 16th. I have a special challenge group just for LIIFT4 participants this month and the energy is incredible as everyone is so excited to be experiencing this program for the first time. It’s been really motivating to me and I’m absolutely loving the format of the workouts so far. My husband Mike is also doing the program which is exciting too! We only got the chance to do one workout together this week but hoping we’ll get to do more together in the future.

LIIFT Week 1 & Running Recap

Monday: LIIFT4 Chest and Triceps. This workout is a 50/50 workout which means that we did 3 sets of lifting, 2 moves each, followed by 3 sets of HIIT, 3 moves each. Every workout ends with 3 sets of 2 core moves. For example, we did 10 reps of a chest press immediately followed by 10 skull crushers (triceps). There’s a short break and then we repeat that sequence three times. The goal is to lift heavy enough that you are struggling to complete the 8-10th reps. By the end of the third set like this my muscles were shaking and I was grunting! After the strength portion we moved into the HIIT (60 seconds for first move, 45 seconds 2nd move, 30 seconds third, hardest move, repeat 3 times) and finally core.

LIIFT4 and running
Day 1 of LIIFT4!

Tuesday: LIIFT4 Back and Biceps. This workout was a Circuit, which means that there is not HIIT portion (but still core). My best friend Asia, who is in town for a couple weeks (she is currently living in Mexico City), joined me for the workout and we had a lot of fun! I was really sore from the previous day’s workout but still felt like I was able to push it for this workout.

LIIFT4 and running
Crushing Week 1 of LIIFT4

3.5 mile run. That afternoon Asia and I headed out for a quick run together!

Wednesday: 80 Day Obsession Booty (Week 2). I’ve been working with a PT for postpartum recovery and one of the things she noticed was that my glutes and hamstrings are weaker than my quads. I’ve been trying to do one flute workout per week to strengthen it (and hoping this will improve my running as well!). As my running mileage goes up and I add a 4th run to my week, I’m not sure how often I’ll be able to get this one in but for now I’m going to do it whenever I can!

Thursday: 4.5 mile run with Asia.

Friday: LIIFT4 Shoulders with Mike. It was so fun to do this one together! I loved the format of this workout – it’s called LIIFT Intervals. We did two back to back shoulder moves followed immediately by a 1 minute HIIT interval. Then we rested and repeated for 4 different sets.

LIIFT4 and Running
Lucky to have great workout buddies this week!

Saturday: 6 mile run with Asia!

LIIFT4 and running
This was my second longest postpartum run!

Sunday: LIIFT4 Legs. This was another 50/50 workout – we strength trained legs in the same format as Day 1 and then did HIIT and core.

One thing to note is that I have been modifying the core moves – I’m still not doing any crunches so I do the moves that my PT gave me (I do not have diastasis recti) whenever there are crunch moves. I do the plank moves if there are any though!

Total Miles Run: 14 

Total Strength Workouts: 5

LIIFT Week 1 Nutrition

I did well with nutrition this week! As I always do because I’m running along with the program, I put myself in the plan just above the one I calculated for myself which ended up as Plan B. I also add an extra fat to support breastfeeding. When I drink my Recover shake after a workout it also doesn’t count. I made a goal of not eating after dinner and that really helped me with the mindless post dinner snacking/dessert. The program allows for one full cheat day – you can do whatever you want this day, and I had a girls day planned on Saturday with Asia and a few other friends. We enjoyed breakfast burritos and champagne by the pool and then Asia and I brought beers back home to Mike and ordered pizza. Oh and then Mike and I made S’mores…so I definitely took full advantage of the day, but then my stomach hurt. Definitely not going to go as overboard next time!

LIIFT4 nutrition plan
Loved this chicken sausage Zoodle dinner!

The cheat day definitely reminded me of how much better I feel when I’m eating healthy and drinking my shake every day. While I’m all about balance, it’s probably better just to do one cheat meal instead of a whole day.

LIIFT Week 1 Weight Loss

In the first week alone I’ve already lost 3 pounds! Even with the treat day (I really prefer to call it this over cheat day, it’s a lot more positive), my body is responding which is great! And for those curious, as someone who is mostly pumping, I have not seen any decrease in milk supply.

This first week already beat my expectations from this program and I’m really excited to see what week 2 brings! There’s still time to join us if you want – fill out this form to get more info about joining my accountability group for LIIFT4 (and I host them monthly if you are reading this after July).

Share this:

  • Click to share on Twitter (Opens in new window)
  • Click to share on Facebook (Opens in new window)

Related

July 23, 2018 By fitnessfatale 2 Comments

Filed Under: Beachbody Tagged With: LIIFT4 after baby, LIIFT4 and running, LIIFT4 female, LIIFT4 postpartum, LIIFT4 review

Reader Interactions

Comments

  1. Josh

    September 27, 2021 at 5:37 pm

    Is it ok to do a quick 15 min run after the workouts or better on the recovery days?
    Thanks for input.

    Reply
    • fitnessfatale

      November 19, 2021 at 6:15 pm

      yes for sure!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Let’s Get Stronger, Healthier & Faster Together!

I am specialize in working with runners to help them incorporate strength training & nutrition into their running routines.

I am passionate about mindset and love to help people find more joy and success in their running by breaking through mental barriers.

While weight loss is a result of our programs, women in my groups often find that they are running faster, are less injury prone, and have more energy and confidence!

I am the founder of Team Run the World, a group of BODi coaches who love running! I provide mentorship, support and training for women who want to start their own coaching business from home and work flexible hours.

I would love to help support you in reaching your goals!

Archives

  • March 2023
  • February 2023
  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • June 2021
  • May 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • December 2015
  • November 2015
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015
  • March 2015
  • February 2015
  • January 2015
  • December 2014
  • November 2014
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • April 2014
  • March 2014
  • February 2014
  • January 2014
  • December 2013
  • November 2013
  • October 2013
  • September 2013
  • August 2013
  • July 2013
  • June 2013
  • May 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012
  • March 2012
  • February 2012
  • January 2012
  • December 2011
  • November 2011
  • October 2011
  • September 2011
  • August 2011
  • July 2011
  • June 2011
  • May 2011
  • April 2011
  • March 2011
  • February 2011
  • January 2011

Footer

Copyright © 2023 · Fitness Fatale

 

Loading Comments...