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No matter your size and shape, it's time to embrace the beautiful body you were given! This empowering program combines cardio, HIIT, and weights to build a strong, powerful and sexy body.

Embrace the beautiful body you were given and get strong, solid and sexy.

Weeks

Introducing Strong + Solid

Build muscle and burn calories with classic weightlifting and HIIT cardio.

LIIFT4 combines heavy lifting and intense cardio to transform your body in 4 days a week. And with 32 unique, real-time workouts, you’ll never get bored, because you’ll never do the same one twice.

Workouts

Intermediate

LIIFT4

31-45m

Build muscle and burn fat with daily strength-training and cardio workouts.

Get leaner, get stronger, get healthier as you ignite your metabolism and incinerate fat. For three weeks, you'll follow weightlifting and cardio workouts that are set to the music beat, so you know the intensity you’ll need to get maximum results.

#mbf

21-30m

Get Strong. Feel empowered. Need we say more?

The perfect mix of metabolic strength training with high-intensity interval training to burn fat, build strength, and sculpt every inch of your body without bulking up!

Get Strong with Kelsey Heenan

Get to know a little about Lita and her family, her training style and her passion for fitness.

Meet Lita

Expect a lot of fun—but be warned, after this dumbbell workout, you’ll be feeling the burn from head to toe!

Total Body Burn 1

Here’s the ultimate total-body workout, using just dumbbells and your body weight to work multiple muscle groups at the same time for a better calorie burn.

Complex Calorie Burn 1

You'll love this workout because it trains your whole body in record time--and all you need are dumbbells!

Total Body Burn 2

Every day, Lita changes it up and today, you'll use dumbbells AND your own bodyweight for better efficiency and better results.

Complex Calorie Burn 2

Today, Lita gives your lower body a break and focuses on the waist up, strengthening your abs, core, arms, shoulders, chest, and back.

Upper Body Blowout 1

Prioritize yourself with these 20 minute workouts.

Invest in 20 minutes of time for YOU to help sculpt muscle, dial-in the fat-burn, and focus on your top priority—your health.

All Levels

Job 1

10-20m

Meet Lita, learn about the program and find out what to expect over the next 4 weeks!

Get Started with Strong + Solid

We’re dropping the weights—but not the intensity—as you focus on your hips, glutes, and thighs in this heart-pumping cardio workout.

Legs Go Go Cardio 1

Ready to crank it up a notch? Let’s challenge your legs and glutes to get strong and solid with more intense strength and plyo combinations.

Lower Body Heat 2

Follow this calendar and get strong, solid and sexy in 4 weeks.

Strong + Solid 4-Week Calendar

Grab some dumbbells and start the week training Lita's favorite body part with a combination of strength and plyo moves.

Lower Body Heat 1

Ready for some legs, cardio, and fun? Lita helps you sculpt a strong and rock-solid lower body using only your bodyweight.

Legs Go Go Cardio 2

After an intense lower-body day, give your legs a break and focus on your upper half, adding a bit more weight and a little more intensity.

Upper Body Blowout 2

Grab some dumbbells and experience Lita's training style in her signature lower body workout.