Les Mills / Liift 4 Cardio
An 8 week cardio / lean program to build endurance and muscle.
7 years ago by JennyB276 at http://workoutscheduler.net
An 8 week cardio / lean program to build endurance and muscle.
7 years ago by JennyB276 at http://workoutscheduler.net
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Week 1 | Day Off | FlowLes Mills Pump ≅20 mins Pump and BurnLes Mills Pump ≅30 mins | Day Off | Pump ChallengeLes Mills Pump ≅20 mins FlowLes Mills Pump ≅20 mins | Day Off | Pump and BurnLes Mills Pump ≅30 mins Pump ChallengeLes Mills Pump ≅20 mins | Day Off |
| Week 2 | Day Off | FlowLes Mills Pump ≅20 mins Pump and BurnLes Mills Pump ≅30 mins | Day Off | Pump ChallengeLes Mills Pump ≅20 mins FlowLes Mills Pump ≅20 mins | Day Off | Pump and BurnLes Mills Pump ≅30 mins Pump ChallengeLes Mills Pump ≅20 mins | Day Off |
| Week 3 | Day Off | FlowLes Mills Pump ≅20 mins Pump and BurnLes Mills Pump ≅30 mins | Day Off | Pump ChallengeLes Mills Pump ≅20 mins FlowLes Mills Pump ≅20 mins | Day Off | Pump and BurnLes Mills Pump ≅30 mins Pump ChallengeLes Mills Pump ≅20 mins | Day Off |
| Week 4 | Day Off | LIIFT4 Stretchliift4 ≅9 mins Hard Core AbsLes Mills Pump ≅20 mins | Day Off | Legs – HIITliift4 ≅28 mins Pump and BurnLes Mills Pump ≅30 mins | Day Off | LIIFT4 Roll & Recoverliift4 ≅10 mins Hard Core AbsLes Mills Pump ≅20 mins | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 5 | Day Off | Full Body HIITliift4 ≅32 mins Legs – HIITliift4 ≅28 mins | Day Off | Pump ExtremeLes Mills Pump ≅55 mins Pump and ShredLes Mills Pump ≅45 mins | Day Off | Pump RevolutionLes Mills Pump ≅55 mins Pump ExtremeLes Mills Pump ≅55 mins | Day Off |
| Week 6 | Day Off | Pump and ShredLes Mills Pump ≅45 mins Legs – HIITliift4 ≅28 mins | Day Off | Pump RevolutionLes Mills Pump ≅55 mins Full Body HIITliift4 ≅32 mins | Day Off | Pump ExtremeLes Mills Pump ≅55 mins Pump and ShredLes Mills Pump ≅45 mins | Day Off |
| Week 7 | Day Off | Pump RevolutionLes Mills Pump ≅55 mins Legs – HIITliift4 ≅28 mins | Day Off | Pump and ShredLes Mills Pump ≅45 mins Pump ExtremeLes Mills Pump ≅55 mins | Day Off | Full Body HIITliift4 ≅32 mins Pump RevolutionLes Mills Pump ≅55 mins | Day Off |
| Week 8 | Day Off | WalkLes Mills Pump ≅45 mins Hard Core AbsLes Mills Pump ≅20 mins | Day Off | Legs – HIITliift4 ≅28 mins Pump and BurnLes Mills Pump ≅30 mins | Day Off | LIIFT4 Roll & Recoverliift4 ≅10 mins Hard Core AbsLes Mills Pump ≅20 mins | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 9 | Day Off | Pump ExtremeLes Mills Pump ≅55 mins Legs – HIITliift4 ≅28 mins | Day Off | Pump RevolutionLes Mills Pump ≅55 mins Pump and BurnLes Mills Pump ≅30 mins | Day Off | FlowLes Mills Pump ≅20 mins Pump ChallengeLes Mills Pump ≅20 mins | Day Off |
| Week 10 | Day Off | Pump RevolutionLes Mills Pump ≅55 mins Legs – HIITliift4 ≅28 mins | Day Off | FlowLes Mills Pump ≅20 mins Pump and BurnLes Mills Pump ≅30 mins | Day Off | Pump and ShredLes Mills Pump ≅45 mins FlowLes Mills Pump ≅20 mins | Day Off |
| Week 11 | Day Off | Pump ChallengeLes Mills Pump ≅20 mins Legs – HIITliift4 ≅28 mins | Day Off | Pump ExtremeLes Mills Pump ≅55 mins Pump and BurnLes Mills Pump ≅30 mins | Day Off | Pump ChallengeLes Mills Pump ≅20 mins Pump ExtremeLes Mills Pump ≅55 mins | Day Off |
| Week 12 | Day Off | LIIFT4 Stretchliift4 ≅9 mins Hard Core AbsLes Mills Pump ≅20 mins | Day Off | Legs – HIITliift4 ≅28 mins Pump and BurnLes Mills Pump ≅30 mins | Day Off | WalkLes Mills Pump ≅45 mins Hard Core AbsLes Mills Pump ≅20 mins | Day Off |
Notice This workout calendar is undertaken at your own risk. Please consult with a physician before starting any exercise program. Before creating or using a calendar contained within this site we would advise completing each programme in accordance with the calendars supplied with the original programme.