Phase 1 (Week 4)

The focus is the same as last week, but Joel adds HIIT to crank up the intensity, helping you burn even more calories and build even more endurance.

You've never experienced a leg day like this one before. Lift heavy and focus on form as you tackle some of Joel's favorite moves for targeting the quads and calves.

This upper-body lifting/cardio combo will help you build muscle and melt the fat that's covering it. Every rep gets you a step closer to your goals, so give every one all you've got.

Target two of the body's largest muscle groups to amplify your strength and maximize your fat burn. If your legs aren't begging for mercy by the time you're done, you didn't lift heavy enough.

This workout emphasizes your shoulders but you'll feel the burn all over as you lift and sweat your way to a leaner, stronger body.