This last week of LIIFT4 was GREAT! I absolutely loved the change in workouts – not only did the format change in all 4 workouts but the pace increased and each workout kicked my butt! All workouts were 40ish minutes (in past phases some workouts are 30 minutes) and the full body HIIT workout was really fun!
I am continuing to love that I can do LIIFT4 in its entirety without modifying and still get in 3 runs per week without having to double up (unless I take a rest day). It’s really motivating for me to complete a program in its entirety and it’s going to feel great to finish and say I did it!
LIIFT4 Week 7 & Running Recap
Monday: LIIFT4 Legs 50/50. I decided to do legs on Monday since I had done the double arm workout the previous day. I LOVED this workout!!! The transitions were fast and tough and I loved the format of this new leg workout in the final phase. My legs were shaking by the end and it was tough to walk up the stairs. I was incredibly sore the next day which is always a great sign to me that I’m making progress – I love how I’m still getting crazy sore in week 7!
Tuesday: 4 mile run on the coast.
Wednesday: LIIFT4 Arms. This was a circuit, so no HIIT, which I liked because my legs needed a break. I absolutely loved this workout. It’s one that I’ll probably put on when I’m not doing a program and want a good arm workout. It combined biceps, triceps and shoulders – all the same moves we’ve been doing throughout the program but in a different format. I was super thrilled that I was finally able to do some tricep push-ups on my toes at the end (we always do these at the end when our arms are super fatigued and week 1 I could barely do any even on my knees so this is great progress!).
Thursday: LIIFT4 Full Body HIIT. Another great new format workout. Usually when we do all HIIT, we focus on legs, but this week it was a full body workout, including burpees and push-ups. It was less repetitive than the normal legs HIIT workout too. I loved it! I also did LIIFT4 Roll and Release afterward to roll out my legs.
Friday: 3.5 mile easy trail run.
Saturday: 10.3 mile run with my friend Kelly. I felt a big sluggish on this run and it was tough but went pretty fast thanks to the company of my friend. This was my longest postpartum run yet!
Sunday: LIIFT4 Chest and Back. This was a circuit and was a new format again, as we usually don’t combine chest and back. I lift heavy in chest and back and am now up to 25 pound dumbbells (50 pounds total) for many moves! The burn out included push-ups and wide push-ups and I could tell I’ve gotten so much stronger over the last 7 weeks.
Total Miles Run: 17.8
Total Strength Workouts: 4
LIIFT Week 7 Nutrition
Nutriton was decent last week, not fantastic but not bad! It seems to work for me to follow containers and be more focused for a week and then take a week where I’m more lax. That way I continue to make progress with balance . I 100% believe in tracking and the containers but when you’re super busy, it can get tough at times to log and think about it. I’ve gotten to the point where I generally know what I should be eating and have developed habits around what I eat during certain times of the day which helps me stay on track without meticulous tracking of any sort.
LIIFT Week 7 Weight Loss & Progress
The week I was somewhat steady, just a 1/2 pound or so loss for a total of 10 pounds lost in 7 weeks. More importantly, I continue to feel stronger, more confident and energized (as energized as I can be on lack of sleep)!
If you want to try this program for yourself (it can be done as is or mixed with running or the activity of your choice) or try my old favorite 21 Day Fix (30 min/day beginner-intermediate level) or go all in with the more demanding 80 Day Obsession, please join me!