WEBRip | English | MP4 | 1280 x 720 | AVC ~1727 kbps | 30 fps
AC-3 | 132 Kbps | 44.1 KHz | 2 channels | ~25 hours | 9.55 GB Genre: eLearning Video / Fitness, Cardio, Sports, Health


LIFT. HIIT. REST. REPEAT. Just 4 days a week.

Build muscle and burn fat in 8 weeks with 30–40 minute workouts. LIIFT4 mixes weight training and high-intensity (HIIT) cardio for a complete body transformation.

Trainer:Joel Freeman
60 Days
30-40 mins
Muscle Building
Intermediate-advanced

Program Plan
Follow the step-by-step plan for 60 days to reach your fitness goals.

Files:

LIIFT4 Live Workout With Joel Freeman.mp4
LIIFT4 Meal Plan.png
LIIFT4 Workout Calendar.pdf
Ready for LIIFT Off\01.Ready for LIIFT Off- Week 1.mp4
Ready for LIIFT Off\02.Ready for LIIFT Off- Week 2.mp4
Ready for LIIFT Off\03.Ready for LIIFT Off- Week 3.mp4
Ready for LIIFT Off\04.Ready for LIIFT Off- Week 4.mp4
Ready for LIIFT Off\05.Ready for LIIFT Off- Week 5.mp4
Ready for LIIFT Off\06.Ready for LIIFT Off- Week 6.mp4
Ready for LIIFT Off\07.Ready for LIIFT Off- Week 7.mp4
Ready for LIIFT Off\08.Ready for LIIFT Off- Week 8.mp4
Recovery Workouts\LIIFT4 Roll & Recover (Recovery Day).mp4
Recovery Workouts\LIIFT4 Stretch (Recovery Day).mp4

Week 1 Build It\01.Week 1 Day 1 Chest-Triceps - LIIFT 50-50.mp4
Week 1 Build It\02.Week 1 Day 2 Back-Biceps - Circuit.mp4
Week 1 Build It\03.Week 1 Day 3 Shoulders - LIIFT Intervals.mp4
Week 1 Build It\04.Week 1 Day 4 Legs LIIFT 50-50.mp4

Week 2 Build It\01.Week 2 Day 1 Chest-Triceps - Circuit.mp4
Week 2 Build It\02.Week 2 Day 2 Back-Biceps - LIIFT 50-50.mp4
Week 2 Build It\03.Week 2 Day 3 Shoulders - LIIFT Intervals.mp4
Week 2 Build It\04.Week 2 Day 4 Legs - HIIT.mp4

Week 3 Build It\01.Week 3 Day 1 Chest-Triceps - LIIFT 50-50.mp4
Week 3 Build It\02.Week 3 Day 2 Back-Biceps - Circuit.mp4
Week 3 Build It\03.Week 3 Day 3 Shoulders - LIIFT Intervals.mp4
Week 3 Build It\04.Week 3 Day 4 Legs - LIIFT 50-50.mp4

Week 4 Build It\01.Week 4 Day 1 Chest-Triceps - Circuit.mp4
Week 4 Build It\02.Week 4 Day 2 Back-Biceps - LIIFT 5050.mp4
Week 4 Build It\03.Week 4 Day 3 Shoulders - LIIFT Intervals.mp4
Week 4 Build It\04.Week 4 Day 4 Legs - HIIT.mp4

Week 5 Build It\01.Week 5 Day 1 Chest-Triceps - LIIFT 50-50.mp4
Week 5 Build It\02.Week 5 Day 2 Back-Biceps - Circuit.mp4
Week 5 Build It\03.Week 5 Day 3 Shoulders - LIIFT Intervals.mp4
Week 5 Build It\04.Week 5 Day 4 Legs - LIIFT 50-50.mp4

Week 6 Build It\01.Week 6 Day 1 Chest-Triceps - Circuit.mp4
Week 6 Build It\02.Week 6 Day 2 BackBiceps - LIIFT 50-50.mp4
Week 6 Build It\03.Week 6 Day 3 Shoulders - LIIFT Intervals.mp4
Week 6 Build It\04.Week 6 Day 4 Legs - HIIT.mp4

Week 7 Shred It\01.Week 7 Day 1 Chest-Back - Circuit.mp4
Week 7 Shred It\02.Week 7 Day 2 Legs - LIIFT 50-50.mp4
Week 7 Shred It\03.Week 7 Day 3 Shoulders-Arms - Circuit.mp4
Week 7 Shred It\04.Week 7 Day 4 Full Body HIIT.mp4

Week 8 Shred It\01.Week 8 Day 1 Chest-Back - Circuit.mp4
Week 8 Shred It\02.Week 8 Day 2 Legs - LIIFT 50-50.mp4
Week 8 Shred It\03.Week 8 Day 3 Shoulders-Arms - Circuit.mp4
Week 8 Shred It\04.Week 8 Day 4 Full Body HIIT.mp4

and You can find my other helpful
(if old file-links don't show activity, try copy-paste them to the address bar)

General
Complete name : 03.Week 3 Day 3 Shoulders – LIIFT Intervals.mp4
Format : MPEG-4
Format profile : Base Media
Codec ID : isom (isom/iso2/avc1/mp41)
File size : 422 MiB
Duration : 31 min 36 s
Overall bit rate : 1 866 kb/s
Writing application : Lavf57.76.100

Video
ID : 1
Format : AVC
Format/Info : Advanced Video Codec
Format profile : Main@L3.1
Format settings : CABAC / 1 Ref Frames
Format settings, CABAC : Yes
Format settings, RefFrames : 1 frame
Format settings, GOP : M=1, N=30
Codec ID : avc1
Codec ID/Info : Advanced Video Coding
Duration : 31 min 36 s
Bit rate : 1 727 kb/s
Width : 1 280 pixels
Height : 720 pixels
Display aspect ratio : 16:9
Frame rate mode : Constant
Frame rate : 30.000 FPS
Color space : YUV
Chroma subsampling : 4:2:0
Bit depth : 8 bits
Scan type : Progressive
Bits/(Pixel*Frame) : 0.062
Stream size : 390 MiB (93%)

Audio
ID : 2
Format : AAC
Format/Info : Advanced Audio Codec
Format profile : LC
Codec ID : mp4a-40-2
Duration : 31 min 35 s
Bit rate mode : Constant
Bit rate : 132 kb/s
Channel(s) : 2 channels
Channel positions : Front: L R
Sampling rate : 44.1 kHz
Frame rate : 43.066 FPS (1024 SPF)
Compression mode : Lossy
Stream size : 29.7 MiB (7%)
Default : Yes
Alternate group : 1
Screenshots

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