Strength And Cardio Training: Should They Mix? - Johnson Fitness
All it takes is four days a week and a pair of dumbbells. That's right — no bands, barbells, pull-up bars, or kettlebells required. The whole program is eight weeks long, with 32 different workouts, none of which are the same. Another great perk of LIIFT4 is all the workouts are only about half an hour long, so you won't have to waste hours and hours working out to get the results you want.
Whether you're new to strength training or you just need something new to ramp up your fitness, Joel created LIIFT4 with everyone in mind. He told us that women especially can benefit from picking up some weights, even if you've never done it before. From a leaner body to less fat to a clearer mind, the positive results from lifting weights are endless.
Let's get ripped! Check out a preview of the program below. Bend your elbows slightly, then lower your hands out to the sides until you feel a stretch across your chest. Squeeze your pecs to return to the start. Stand tall, holding an EZ-bar with a shoulder-width overhand grip. Keeping your chest up and core braced, row the bar up to chin height, leading with your elbows. Pause at the top, then lower the bar back to the start under control. Stand tall, holding a light dumbbell in each hand by your sides with a slight bend in your elbows.
Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows, then return slowly to the start. Lie flat on a bench, holding a dumbbell with both hands above your chest with straight arms. Lower the weight behind your head under control, keeping your arms straight, then raise it back to the start position.
Sets 3 Reps 14 Tempo Rest 60sec. Get on all fours with your legs and arms straight, your hands under your shoulders and your body in a straight line from head to heels. Engage your abs and bend your elbows to lower your chest towards the floor, then press back up powerfully. With week 1 in the bag you should be feeling and looking good. All the moves of each workout are the same too. Stay focused and keep the faith — this is a big week and you need to get after it from the first rep of every set. Sets 4 Reps 8 Tempo Rest 60sec.
Lie flat on an incline bench, holding a bar with a shoulder-width grip. Grip parallel bars with straight arms and your legs crossed behind you. Press back up to return to the start. Sets 4 Reps 10 Tempo Rest 60sec.
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Lie flat on a flat bench, holding a dumbbell in each hand at chest height. Sets 4 Reps 12 each side Tempo Rest 60sec. Stand tall with your back to a cable machine, holding a D-handle in one hand.
Keeping your chest up and core braced, press your hand forwards until your arm is straight. Reverse the move to the start and repeat for all the reps, then switch arms. Sets 4 Reps 12 Tempo Rest 60sec.
Stand tall with your feet shoulder-width apart, holding a barbell with an overhand grip. With a slight bend in your knees, hinge forwards from the hips and lower the bar until you feel a stretch in your hamstrings. Reverse the move to the start. Hang from a bar with your legs straight and abs braced.
Use your lower abs to draw your knees up towards your torso, then lower your feet until your legs are straight.
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Keep tension on your core throughout. Lie flat on your back with your knees bent and feet flat on the floor, and cross your arms over your chest or touch your fingers to your temples. Engage your abs, then raise your torso off the floor without tensing your neck. Lower back to the start. Grip the handles with palms facing and hang with your body straight. Brace your abs and glutes and engage your lats, then pull up until your chin is above your hands.
Pause at the top, then lower yourself back to the start under control. Position yourself at the machine, holding the bar with hands as wide apart as possible. Lie chest-down on an incline bench, holding a dumbbell in each hand. Keeping your chest against the bench, row the weights up, leading with your elbows. Hold the top position for a second, then lower the weights back to the start. Lie chest-down on an incline bench holding a light dumbbell in each hand. Keeping your chest against the bench, raise the weights out to the sides, leading with your elbows.
Lie flat on a bench with your knees bent and feet flat on the floor, holding a dumbbell in both hands above your chest.
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Engage your abs, then raise your torso off the bench without tensing your neck. Get into position, supporting yourself on your forearms with your elbows underneath your shoulders. Joel also wants to make sure you drink your daily Shakeology. Each superfood nutrition shake has a healthy blend of potent ingredients, including high-quality proteins, probiotics, and essential vitamins and minerals. Beachbody Performance gives you more energy to work out and helps you recover faster, so you can hit it again.
Motivation has never come easier than with these incredible supplements.
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All you need is a set of light, medium, and heavy weights depending on your fitness level , or you can substitute with resistance bands. First and foremost, we recommend drinking Shakeology daily to help build a strong nutritional foundation.