This 8-week hybrid workout will help you mix up your workout and get your body in bathing suit shape.

Because I  would never want to abandon my Peloton APP rides completely, I’ve created a Peloton, Insanity MAX 30, and LIIFT 4 hybrid workout calendar.   This hybrid workout is not for the faint of heart but it’s a great action-packed workout in under one hour.

The workout includes classes for the entire body – abs, back, biceps, shoulders, cardio, chest, legs, and triceps. All the pure cardio-only classes are with the Peloton App (and your own spin bike) and Insanity MAX 30.  And the lifting exercises are all with LIIFT4, although LIIFT4 also incorporates cardio and abs.  For example, LIIFT4 50/50 includes half weight training and half cardio/abs.

You know that I love the Peloton App.  I really do; however, sometimes I feel like I need a bit more than just the bike.  For off the bike workouts I prefer BeachBody.com programs over the Peloton App classes.  In particular, I like the Insanity(with Shawn T) and the LIIFT4  (with Joel from Core de Force) for a combination of weight training, cardio, and abs.  Insanity is available both on DVD and on Demand while LIIFT4 is only available for streaming on Demand.

My 8-Week Hybrid Workout Calendar

Peloton, Insanity MAX 30, and LIIFT4

Peloton LIIFT4 Insanity Max 30 Hybrid Workout CalendarI uploaded a copy of the 8-week workout calendar so that you can save, print or share.

The 8-week Peloton, Insanity and LIIFT4 Workout Calendar PDF

Insanity Max 30 Workout Overview

Each Insanity Max 30 class is 30 minutes (except for Abs which are less) and maybe the hardest 30-minute workouts I have ever done.  It is exhausting and so worth it.  This is the list of classes:

  • Cardio Challenge
  • Max Out Cadio
  • Max Out: 15 (15 mins)
  • Tabata Power
  • Max Out Power
  • Tabata Strength
  • Max Out Strength
  • Sweat Intervals
  • Max Out Sweat
  • Sweat Fest
  • Pulse (20 mins)
  • Ab Attack: 10 (10 mins)
  • Max Out: Abs (15 mins)
  • 360 Abs (15 mins)
  • Friday Fight Round 1
  • Friday Fight Round 2

UPDATE: A reader asked if Ab Attack: Insanity Max 30 is 30 minutes.  Don’t be scared, its only 10 minutes (but tough)!

LIIFT 4 Workout Overview

LIIFT4 combines heavy lifting and intense cardio over 4 days a week. There are 32 unique, real-time workouts, and workout times range from 27 to 39 minutes over 8 weeks.  I’ve included the run-times of each class below.

Week 1 – Build It
  • Chest/Triceps – LIIFT 50/50 (39 mins total including cardio)
  • Back/Biceps – Circuit (35 mins total including cardio)
  • Shoulders – LIIFT Intervals (31 mins total including cardio)
  • Legs – LIIFT 50/50 (39 mins total including cardio)
Week 2 – Build It
  • Chest/Triceps – Circuit  (39 mins total including cardio)
  • Back/Biceps – LIIFT 50/50 (36 mins total including cardio)
  • Shoulders – LIIFT Intervals (32 mins total including cardio)
  • Legs – HIIT  (28 mins total including cardio)
Week 3 – Build It
  • Chest/Triceps – LIIFT 50/50  (37 mins total including cardio)
  • Back/Biceps – Circuit  (37 mins total including cardio)
  • Shoulders – LIIFT Intervals (31 mins total including cardio)
  • Legs – LIIFT 50/50 (38 mins total including cardio)
Week 4 – Build It
  • Chest/Triceps – Circuit  (37 mins total including cardio)
  • Back/Biceps – LIIFT 50/50  (36 mins total including cardio)
  • Shoulders – LIIFT Intervals (30 mins total including cardio)
  • Legs – HIIT (27 mins total including cardio)
Week 5 – Build It
  • Chest/Triceps  – LIIFT 50/50  (37 mins total including cardio)
  • Back/Biceps – Circuit (35 mins total including cardio)
  • Shoulders – LIIFT Intervals (29 mins total including cardio)
  • Legs – LIIFT 50/50 (39 mins total including cardio)
Week 6 – Build It
  • Chest/Triceps  – Circuit (38 mins total including cardio) 
  • Back/Biceps – LIIFT 50/50 (37 mins total including cardio)
  • Shoulders – LIIFT Intervals (30 mins total including cardio)
  • Legs – HIIT (26mins total including cardio)
Week 7  – Shred It
  • Chest/Back – Circuit (39 mins total including cardio)
  • Legs – LIIFT 50/50  (39 mins total including cardio)
  • Shoulders/Arms – Circuit (39 mins total including cardio)
  • Full Body HIIT (32 mins total including cardio)
Week 8 – Shred It
  • Chest/Back – Circuit (37 mins total including cardio)
  • Legs – LIIFT 50/50 (40 mins total including cardio)
  • Shoulders/Arms – Circuit (35 mins total including cardio)
  • Full Body HIIT (32 mins total including cardio)

What You Will Need

Not much, really.

For spinning, you will need a spin bike of course.  If you’ve read my “Peloton App Without the Bike” post, you know that I love my Sunny spin bike.  There are tons of at home spin bikes out there: this one checks all the boxes for me.

 

My Peloton Bike Alternative; A Great Money Saving Hack 9

(Also,  my 12 Month Review is here:  12 Month Review of Using the Peloton App with my Own Bike.  It explains what has worked and what hasn’t.)

As I mentioned, LIIFT 4 requires some light, medium and heavy dumbbells.  I use a combination of these types of dumbbells:

My Peloton Bike Alternative; A Great Money Saving Hack 27

And my husband likes to use this set of Bowflex adjustable weight dumbbells:

Our Home Gym in the Basement; DIY 15

I know people that use soup cans and heavy dictionaries.  Whatever works.

Finally, you will likely want to get an exercise mat if you don’t already have one.

 Happy Spinning (and Lifting)!

Beth

Original post: 12/2019

Updated: 5/2020

Disclaimer:  My Sipping & Shopping blog is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.  

 

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Rebecca
July 30, 2020 9:02 pm

Thank you for this hybrid schedule! I was just telling my husband how I wanted to I corporate pelaton spinning with Liift4 and here you made it easy for me. I needed a workout plan until Autumn’s Lean Freak comes out! Thanks again! I’ll let you know my results with this workout calendar!

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