Joel Freeman Workout Routine and Diet Plan

With a career stretching over 15 years in the health and fitness industry, Joel is a Beachbody Celebrity Trainer who has always been passionate about teaching and showing others how to live healthy and fulfilling lives. Joel is the creator of LIIFT4, the smash-hit home workout program, and CORE DE FORCE TM, a 30-day training program stimulated by mixed martial arts. Joel wants even more people to get fit and make healthier choices – all while having fun!

Joel Freeman

Over the past 15 years, Joel has been working in the health and fitness industry as a Beachbody Super Trainer.  From running day-to-day operations in gyms across the country to directing Group X programming at Gold’s Gym SoCal to becoming an International Fitness Trainer – he has managed it all. When Joel isn’t working out, he appreciates spending time with his wife, 2 furry Bengals, and golfing. He also enjoys conducting in the Big Brothers Big Sisters program.

In this article, we will read about Joel Freeman and what he does to maintain his lean and chiseled physique so that he can get as many clients as possible. He has an elite range of clients and this is because his workout routine and diet plan are a the point. Thus in this article, we will look at all these aspects.

Joel Freeman Body Statistics

  • Birth Year: 1982
  • Birth Date: September 26

Joel Freeman Workout Routine

Joel Freeman, Beachbody’s Super Trainer, created LIIFT4 to combine weight lifting and HIIT workouts to achieve maximum results in eight weeks. If you’re looking for a new fitness program, the LIIFT4 program delivers results without gimmicky movements or crash diets. What’s even better? The program is versatile to any fitness level and can be done repeatedly.

LiiFT4 is a workout that combines strength training and high-intensity interval training (HIIT) created by Beachbody’s super trainer, Joel Freeman. It is extremely effective at both building muscle and burning fat! You should try this workout program if you are looking for a well-rounded workout at home four days a week!

HIIT stands for “Lift, HIIT, Rest, Repeat” because you do weight lifting followed by cardio (high-intensity interval training) during each workout. Also, you get three rest days throughout the week before you repeat it the following week. The two I’s represent the shortened version of high-intensity interval training – HIIT.

Joel Freeman

There are four different types of workouts in the schedule. These include:


You might do a quick warm-up of two minutes, focus on two exercises like rows and bicep curls, and repeat those exercises three times. Then you will do 3 HIIT moves in 30 seconds, 45 seconds, and 60-second intervals. This should be followed by 3 HIIT repetitions. You’ll end your workout with abs and a cool down.


You will do two rounds of four exercises and have a burnout at the end.


Strength intervals are always performed on shoulder days.


Take advantage of every other leg day to blast your lower body with plyo moves (modifier provided).



  • Monday: Chest & Triceps (50/50 on Weeks 1, 3, and 5)
  • Tuesday: Back & Biceps (50/50 on Weeks 2, 4, and 6)
  • Wednesday: Rest
  • Thursday: Shoulders (LIIFT Intervals)
  • Friday: Legs (50/50 on Weeks 1, 3, and 5)


  • Monday: Chest & Back (Circuit)
  • Tuesday: Legs (50/50)
  • Wednesday: Rest
  • Thursday: Arms (Circuit)
  • Friday: Total Body HIIT (HIIT)

Due to the way it will make you look, a flat stomach is not something you should strive for. Having a waistline that is proportional to your height is one sign of a healthy weight, and this simple string test measures your waist-to-height ratio.

When you notice that you have excess fat around your middle, the best place to start is not with the exercises on this page. You should start by ensuring you eat a healthy diet and then do some exercises that help you lose fat. It’s not possible to target fat loss in specific areas of the body, but by powering through circuits like these that exercise multiple muscles while also raising your heart rate, you’ll burn tons of calories and drop your body fat percentage.

After you have strengthened the muscles surrounding your stomach, you can begin the process of sculpting a six-pack. The good news is that you have a head start on both counts since you started a fat-loss fitness regimen. Thrusters and kettlebell swings work the midriff muscles along with many other parts of the body, making them a time-saving option for those trying to improve their core.

It is still important to spend some time doing exercises that target the abdominal muscles. It will improve posture and provide performance advantages in any type of exercise you choose, such as running, swimming, weightlifting, or team sports.

To help you out, we asked Joel Freeman, Beachbody’s super-trainer and creator of the Core De Force workout, to pick five moves for beginners, intermediates, and advanced gym-goers… plus a few of our personal favorites.

The methods Joel shows you in 10 Rounds begin at your feet, burn through your hips, intensify as you engage your core, and explode through your fists.

As you punch, you engage your entire body, which causes a deep muscle burn that will help burn fat and calories and get you in serious boxing shape.

There’s a lot of intensity, but it’s also a lot of fun.

What are 10 Rounds?

“Besides an amazing workout?” Joel asks.”I’m going to show you how to work your whole body with every punch, just like the pros in the gym. If you want the shredded, ‘cut’ look, you’re going to sweat for it.”

With this 5-days-a-week, 6-week program, you will learn the simple, specific, and effective principles of boxing without the impact.

Joel leads you through 3 days of boxing training and 2 days of weight-training workouts that will help you accomplish a true transformation.

It won’t be a heavy bag or a sparring partner that you will hit. Shadowboxing will be your approach.

“We’re going to build killer combinations of punches and footwork, with a heavy emphasis on repetition, to create deep grooves of muscle memory,” Joel describes.”I want you to get out of your head, stop overthinking the moves, and let your body do what I’ve taught it to do. All you have to do is give me intensity with every punch.”

Ten rounds of three minutes each are divided into boxing workouts. You will practice punching combinations and footwork that will improve over 6 weeks.

Conditioning drills are incorporated into the three boxing days to help build:

  1. By using bodyweight to increase muscle mass, you can gain power
  2. You will burn fat at high intensity when you combine speed and agility with fast footwork
  3. You can burn more calories faster when you have more endurance. You’ll also take part in some “all-out, burnout drills” where you punch as fast as you can so you’re completely spent by the end.

In addition, you can pump up the intensity by using Beachbody Resistance Loops on your legs to strengthen your stance.

Every workout will keep you motivated and moving with music that drives your rhythm and gives you the energy to pack the most punch into every round.

Two days of weightlifting workouts are scheduled: one day for the upper body to build power and strength, and one day for the lower body/legs to build endurance.

Joel Freeman

The power behind every punch begins from the ground up, as Joel speaks.

Joel also incorporates core work into every workout. Your entire core and back will aid you in punching harder and faster, so you’ll always be getting a good workout.



Your guard should be up, your elbows in, and your knees slightly bent as you begin your fight stance. Imagining drawing the letter “U” with a pencil in your mouth will enable you to roll forward. Keep your chest and eyes forward, bend your knees, and shift your body weight to your front leg, in a “U” formation. Extend up to where you started. When rolling back, bend your knees, keeping your chest and eyes forward, and shift your body weight to your back leg, in a “U” shape. Push yourself up to where you started.

Three sets of 45 seconds of rolling forward and backward. Each set should be followed by 15 seconds of rest.

Before beginning the next exercise, take a 30-second break.

Start by holding a dumbbell at chest height, with your feet close together. Step your right foot forward and bend your knees to 90 degrees, keeping your chest up and shoulders stacked on top of your hips. Your torso should be twisted to the right, then your chest should face forward. Step right foot back to starting position, and do the same thing on the other side.

Alternate sides for three sets of 45 seconds each. Allow 30 seconds in between each set.

Let’s rest for 30 seconds before passing on to the next exercise.


As you start, your guard should be up, your elbows in, and your knees slightly bent. Drive your hips forward, pivot on your back foot, and extend your back arm out and up, palm down, in the shape of a “V”. You should keep your front hand up and elbows in to protect the front of your body. You should reverse the motion to get back to the starting position.

Throw three sets of rear uppercuts for 45 seconds each. You need to rest 15 seconds between sets.

Before starting the next exercise, take a 30-second break.


Hold your wrists securely around the loop. You should lie flat on your back with your legs extended long and your arms extended overhead. With resistance in the loop, bring your legs and arms up simultaneously so your legs are directly over your hips, your feet flexed, and your arms extended over your chest. Reach your fingers toward your toes while raising your shoulder blades off the ground. Bring your shoulders back to the ground, then release your arms and legs, and then return to the starting position.

The exercise should be performed three times for 45 seconds each. The exercise should be performed three times for 45 seconds each.

Let’s rest for 30 seconds before moving on to the next exercise.


Your guard should be up, elbows in, and knees bent slightly when you begin your fight position. Step forward with your hips, pivot on your back foot, and extend your back arm straight, rotating your fist until the palm is facing the ground. You should keep your front hand up and elbow in to protect the front side of your body. When you reach the starting position, reverse the motion.

The cross should be thrown for 45 seconds for three sets. The rest period between sets should be 15 seconds.

Joel Freeman

Beginner Stomach Exercises

Prayer crunch

According to Freeman, you should lie on your back with your knees bent and your feet flat on the ground. Bring your arms together so they form a triangle between your knees. You should lift your shoulders and reach your hands as far forward as possible as you curl your chin towards your chest. Your shoulder blades should be lowered towards the ground.

Side crunch

You should lie on your back with your feet flat on the ground and your knees bent, says Freeman. Stretch both arms toward your feet. Your chin should be tucked towards your chest, your shoulders lifted off the floor, and your belly button should be pulled toward your spine as you reach forwards to tap each foot’s heel, then the other, without lowering your shoulders back to the ground.

Rope climb

According to Freeman, you should lie on your back with both legs extended towards the ceiling, elbows bent, and hands-on the chest. Curl your chin toward your chest, lift your shoulders off the ground, and reach one arm at a time towards the opposite foot – the same way you would if you were climbing a rope. Stay engaged throughout by lifting your shoulders and engaging your core.

Reverse crunch

Most people are familiar with the crunch, which involves raising the torso off the floor, but this variation involves moving the legs to the chest, and it’s more effective. This is because it works your entire abs region, and the lower abs, in particular, an area for which the standard crunch doesn’t do much. Reverse crunches are also easy to perform correctly, whereas sloppy form results in people who do a lot of crunches having sore necks (rather than sore abs) the next day.

To perform the reverse crunch, lie on your back and raise your legs so that your thighs are vertical and your knees are bent at 90 degrees. Draw your knees into your chest and lift your hips off the ground using your abs. Hold for a moment before lowering yourself.

Joel Freeman

Hollow hold

Isometric holds are a staple of gymnastics, and they will help you develop the strength to perform advanced moves in the future. You should lie on your back with your arms extended behind your head. Elevate your arms, shoulders, and legs off the ground by pressing your lower back into the floor. Hold the position, but if at any time your lower back leaves the floor, stop doing the rep – it will cause more damage than good. When you first perform the move, that will probably happen pretty quickly, but work up to holding the position for 30 seconds at a time.

Knees to elbow

Press up from the top position, with your hands flat on the ground and your body forming a straight line from your head to your heels.

Hold your core and slowly lift one leg off the ground with your hips square to the ground. By bending your knee, bring your leg up towards your chest until your elbow touches your knee. Slowly move the raised leg back to its starting position while keeping tension in the core. As you perform each rep, alternate sides, and aim for three sets of ten reps each – this will work your stomach muscles.

Dead bug

With this move, you work both upper and lower abs without putting too much pressure on your neck or lower back. As you lay on your back, extend your arms above you and position your knees 90° apart above your hips. You should simultaneously extend your left leg forward and your right arm behind you, then bring them back to the starting position. Repeat the exercise with the opposite limb. Your lower back should remain on the floor during the entire exercise.

Intermediate Stomach Exercises

Bent-knees windshield wiper

You should lie on your back with your feet off the floor and your knees bent 90 degrees, says Freeman. Your palms should be flat on the ground as you extend your arms out to the sides. As you lower your knees towards the right, stop 15cm from the ground, keeping your head on the ground and your core engaged. Reverse the movement to the opposite side after three seconds.

Scissor kick

Freeman recommends laying on your back with your knees bent towards your chest and your hands under your glutes. Raise your shoulder blades off the ground and curl your chin towards your chest. Your lower back should be pressed into the ground as you extend your legs and hold them 15cm above the ground. Your feet should then be crisscrossed.

Performing the plank shoulder tap

According to Freeman, you should begin in the top press-up position with your hands directly under your shoulders and your feet hip-distance apart. While keeping your head, hips, and heels in a straight line, and your abs and glutes engaged, lift one hand and tap the opposite shoulder. Do this a few times on each side.

Russian twist

Performing the Russian twist is one of the best exercises for targeting your obliques, which run down the sides of your stomach and are necessary for twisting. Lie down on the ground with your feet firmly planted. Raising your feet off the ground and leaning back until your torso is at a 45-degree angle. You should put your hands together in front of your chest, then rotate your torso so your arms go all the way to one side. You should then do the same thing in the other direction. It is possible to make this move easier by putting your feet on the ground, or harder by holding a weight such as a sandbag, medicine ball, or light dumbbell.

Leg raise

Exercises like this target the lower abs, so they are a great alternative to the classic crunch, which tends to focus only on the upper abs. Spread your legs together, and lie on the ground. Lift your legs as straight as you can and point them toward the ceiling or as close as you can. Bend your knees while keeping your feet and legs off of the ground. Repeat three times.

Joel Freeman

Advanced Stomach Exercises

Dumbbell flutter kick

You should lie on your back with your knees bent towards your chest while holding a dumbbell by your chest, says Freeman. Your chin should be pointing towards your chest, and your shoulders should be lifted off the ground. Next, extend your legs so that they are at a 45° angle to the floor, and extend your arms upward. Initially, lower one leg to around 10cm off the floor, then alternately raise each leg at a fast but controlled pace, keeping your lower back glued to the floor.

Bicycle crunch

Then lie on your back with your hands behind your head, your elbows wide, your hips and knees bent at a 90° angle, with your lower legs perpendicular to the floor, says Freeman. Raise your shoulders off the ground, extend your right leg, and twist your right elbow to the outside of your left knee. You should then return your torso to its center and twist in the opposite direction while changing which leg is extended. You should alternate the legs steadily.

Dumbbell extension

With your knees bent towards your chest and your arms extended towards the ceiling, hold one dumbbell in each hand while lying on your back, says Freeman. Maintaining your lower back pressed into the ground, extend your legs and extend your arms behind your head, bringing your biceps towards your ears and keeping your legs around 10 cm off the ground. Hold the extended position for two seconds, then bend the knees back in and pick up the dumbbell again.

Abs roll-out

You’ll need an abs roller or a barbell with two plates on it to do the abs roll-out. Hold the roller or barbell in both hands while on your knees. Slowly lean forward with a straight back, extended arms, and braced core, letting the roller or barbell glide forward for three to five seconds.

As soon as you’ve reached as far forward as you’re comfortable with, get ready for the hard part: rolling back to your starting position. This is what transforms the abs roll-out from a standard stomach exercise into something unusually challenging. Once you’re back up, take a deep breath, congratulate yourself on completing a rep, and then repeat. Never allow your back to go any lower than it can comfortably manage. Perform three sets with five roll-outs each.

Strength Training Workout for Beginners

Do two sets of 10 to 15 repetitions of each exercise. Repeat it every other day for two or three weeks. It is still possible to build strength from bodyweight moves by using exercise balls, light dumbbells, and bodyweight moves. (If you still think this is hard, it is okay! Try this super-basic strength training plan instead.)

You’ll need two sets of dumbbells (3 to 5 pounds each and 8 to 12 pounds) or a set of resistance bands.

1. Dumbbell Chest Press

Muscles worked: Chest, shoulders, triceps

Lie on a bench with elbows bent 90 degrees out to the side. Straighten arms up and return to the starting position. Ensure weights are centered over the center of the chest. (Do these exercises on the floor instead of a bench to avoid hyperextending your arms below your chest, which can put a lot of strain on your shoulders.)

“As one of your large muscles, the chest is one of the best exercises to work your chest,” Freeman says. The chest press is a compound movement, so it works your anterior deltoids [the front of your shoulders] as well as your triceps.

Joel Freeman

2. One-Arm Dumbbell Row

Muscles worked: Upper back

Standing hip-width apart, place one hand on the bench, the opposite arm holding weight below shoulder, then draw elbow up toward ribs and lower it. Hold your back flat while bending your hips at a 45-degree angle.

Single-arm dumbbell rows are a great upper-body exercise that targets your upper back, lats, and traps while also working your biceps and shoulders, says Freeman. While performing this exercise, you can also do some extra core work as well by standing. Remember, the muscular race should be won by slow and steady, not impulse or swinging!

3. Biceps Curl

Muscles worked: Biceps

Standing with your arms extended in front of your thighs, hold one dumbbell in each hand, palms facing forward. Slowly curl weights toward your shoulders, then lower them back to the starting position.

The best isolation exercise for your biceps is this, says Freeman. You should avoid using momentum; do not swing the dumbbell to get it up. He suggests you try to hold the dumbbell by your biceps completely while keeping your elbows at your sides. The weights should not reach your shoulders if your elbows are too far from your sides. Stop before your elbows move too far away from your sides. 

4. Triceps Extension

Muscles worked: Triceps

Standing with your legs hip-width apart is the correct way to do it. Bend your elbows at 90 degrees at your sides and straighten your arms behind you while leaning forward from the waist.

Freeman says the triceps extension is a great isolation move where you don’t have to use a lot of weight to feel the burn. In the same way as the biceps curl, imagine your elbow as a hinge pinned to your side. Squeezing your triceps at the top and returning should be the only movements you should be making with your elbow.

5. Lateral Raise

Muscles worked: Shoulders

The correct way to do this is to stand with your arms by your sides. Raise straight arms above your shoulders, leading with the pinky.

According to Freeman, well-built lateral deltoids [the side of your shoulders] give you a rounded look, and the lateral raise is the best exercise to isolate this muscle. It comes down to control when it comes to this move, just as it does with an isolation move.

6. Basic Squat

Muscles worked: Legs, butt

Standing a bit wider than hip-distance apart, with toes turned out slightly, is how you do it. You should sit back and down while keeping your weight on your midfoot and heels (not your toes). Focus on keeping your chest lifted and keeping your knees in line with your toes. Attempt to lower your thighs to the ground if possible.

You should: Squats have become the most popular lower-body exercise, especially if you want to develop your glutes! Freeman reveals. Nevertheless, safety must be a priority in this exercise to avoid injury, particularly to the lower back. When you are new to exercise or returning to it, you should focus completely on flexibility and proper form, and start with your bodyweight only. Keep working on your flexibility if you are unable to go so low without dropping your chest forward. Once your form is in order, you can start adding weight. 

Joel Freeman

7. Front Lunge

Muscles worked: Legs, butt

Hold a dumbbell in each hand by side as you stand with your feet together. Taking a step forward with your right foot, lower your knees until they form 90-degree angles and your back knee hovers off the ground. Step back with your front heel and return to the beginning position. Step back with your front heel and return to the beginning position.

Freeman says lunges can also damage your knees if performed incorrectly, though they’re great for legs and booty. “This is a challenging move that can easily be felt using only your body weight.”

8. Bicycle

Muscles worked: Abs

Lie faceup on the ground. Bend your opposite elbow to your knee, then switch sides.

According to Freeman, bicycle twists are great for engaging multiple areas of your core, especially your obliques. Pulling on your neck is the most common mistake people make while performing these core exercises. You can avoid this by placing your fingertips behind your temples and keeping your elbows open, rather than pulling them in toward your head. Whenever you feel neck strain, it means your core is not strong enough to lift higher and you are compensating with your neck. “Lower your range (i.e., don’t try to lift as high off the ground) and slow down your twists,” says Freeman. There will still be a mild burn!

9. Superman

Muscles worked: Lower back, butt

You should lie on your back and lift the opposite arm or leg; switch sides. To maintain proper posture, keep your gaze down to the floor.

It is an amazing lower-back exercise that will help you prevent lower-back injuries, says Freeman. Think about placing your toes firmly on the ground while lying on your stomach and not letting them come off the ground. Keeping your glutes engaged will make the exercise more effective. To lift your chest from the floor, you do not need to lift very high. Squeeze your booty as you lift, and you’ll engage your lower back as well

That was all about the workout routine that Joel Freeman follows himself and even suggests his clients. In the next section, we will talk about the workout tips and tricks that he gives along so that he could stick better to his plans.

Joel Freeman Workout Tips and Tricks

In this section, we will look at some tips and tricks that Joel Freeman follows while working out so that he could get the best results. You can also follow them in your routine if you follow his workouts or otherwise too in general. Thus take a look.

HIIT Your Cardio Workouts

When it comes to losing weight with cardio, you need to switch from your low-and-slow treadmill runs to more intense workouts. Your favorite cardio form needs to be increased in intensity if you want to see results on the treadmill, elliptical or stationary bike. Making a few simple tweaks will also help you burn fat more quickly.

The Benefits of Building Muscle for Losing Weight

While cardio burns calories, strength training is just as effective – if not more so – for long-term weight loss. How come? Whether you’re watching Netflix or not, building muscle increases your calorie burn long after your workout ends. Using both cardio and weight lifting for a weight-loss exercise plan that works is your best chance- especially if you know how to plan your workout so that it is as efficient as possible.

How to Walk Your Way to a Healthy Weight

It’s a legit form of exercise that’s accessible to almost everyone and, yes, it can help you lose weight as long as you set realistic goals and are patient. You can reach your goals by learning how to burn more calories while you walk, like heading to the hills.

Joel Freeman

Can Running Be Done?

Runners burn a lot of calories (around 200 for a 30-minute jog, according to Harvard Health Publishing). However, if you’re trying to lose weight, you should start slow, train cross-country, and eat well. Rest days are essential to preventing injury, so you can run regularly. You should also vary your terrain, speed, and intensity for the best weight loss results.

Grab your sneakers and hit the road to run for weight loss.

Your Gym Plan for Losing Weight

For many of us, the gym can be a confusing place. Do you know what exercises to do? How many sets and repetitions should you do? Do you know what exercises will actually help you lose weight? It turns out losing weight at the gym isn’t as difficult as you might think, especially when you remember this pro tip: once you’re comfortable, increase the intensity.

How Would You Feel If You Stayed at Home?

Do you have a limited budget, time, or space? Getting a solid workout at home and losing weight is no problem. There are, however, certain exercises that are better than others. To maximize calorie burn, you’ll want to prioritize moves that elevate your heart rate and strengthen your entire body.

 That was all about the workout tips that Joel Freeman gives forth. In the next section, we will look at the diet plan which Joel Freeman has not shared extensively on social media. However, we know that eats quite healthily as his physique is proof of that. So stay tuned and read the following section to know about his foods and supplements.

Joel Freeman Diet Plan

Because Joel will ask a lot of your body, he wants you to be fueled up to give him everything. It means your daily Shakeology, which is packed with a powerful blend of proteins, prebiotics, probiotics, antioxidants, vitamins, and minerals – nutrients that can help you feel and perform at your best, so you’re ready to start fighting.

Joel also recommends Beachbody Performance Energize before workouts to increase energy and endurance, and Beachbody Performance Recover to support muscle protein synthesis and growth and to support your body’s recovery with essential protein. The program includes the Beachbody Guide to Nutrition, which provides tips on how to create healthy and sustainable eating habits for long-term fitness, wellness, and weight loss.

Joel Freeman

For incredible results from 10 Rounds, keeping your nutrition on point throughout all six weeks is essential. If you want a long-term solution, you can opt for the following two comprehensive premium nutrition programs:

Using Ultimate Portion Fix’s color-coded containers, you can create deliciously, precisely sized meals at home every time, while 2B Mindset gives you a positive outlook on eating so you can enjoy all the foods you relish and still lose weight.

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