Love HIIT and weights? Then you’ll love this LIIFT 4 inspired arm workout! Click for workout!
If you’ve follow me on Insta- once I was feeling better from the flu, I joined my husband in completing Beachbody’s LIITF4 program- more on that next week! I love this program because I love to lift and high intensity workouts. I think combining this into one workout is the best bang for your time, next to a kettlebell workout, when it comes to fitness. I thought today, I’d share a little LIIFT 4 inspired arm workout with you all!
You’ll need a pair of light, medium and heavy dumbbells. If you don’t have those at home, water bottles, soup cans and reusable milk jugs work too!
![](https://styleinshape.com/wp-content/uploads/2020/04/LIIFT4_Inspired_Arm_workout-819x1024.png)
We are going to start with the lift moves; completing 10 reps of each and circling through the moves three times. Then will move onto the HIIT (high intensity interval training) portion- only 3 moves, 45 seconds of work and 3 rounds. To end our workout- we are going to do a little core for 1 minute and you guessed it, 3 rounds. Make sure you do a little warm up and cool down stretching before and after these moves for a complete workout!
LIIFT 4 Inspired Arm Workout
10 reps each, 3 rounds
Tricep Kickback
Overhead Press
Bicep Curl
Bent Over Row
Hammer Curl
45 seconds each, 3 rounds
Pushup
Crab Kick
Cross Punch
30 seconds each side, 3 rounds
Side Plank Hip Lifts
tricep kickback overhead press bicep curl bent over row hammer curl
tricep kick back – overhead press – bicep curl – bent over row – hammer curl
push ups crab kicks cross punches
push up – crab kick – cross punch
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hip dips
Do you think you’ll give it a try? I’d LOVE to see your tags on social! Make sure to tag me at @style_in_shape or use #sisFitLife!
![](https://styleinshape.com/wp-content/uploads/2020/04/LIIFT4_Inspired_Arm_Workout_Guide-819x1024.png)
If you have any questions or need any modifications, just let me know! Leave a comment or send an email; I’m happy to help you customize this and any workout I share!
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