Welcome to your 4 Weeks of THE PREP Challenge Group! Some of you are here because you want to build up to 6 Weeks of THE WORK or other advanced Beachbody programs. Others are here to get stronger and leaner while taking your fitness to the next level. Well, with the help of this group, you’ll be able to do both!
4 Weeks of THE PREP was created by Super Trainer Amoila Cesar. He’s got a killer resume as a trainer for professional athletes, celebrities, and even regular people just like us. He designed 4 Weeks of THE PREP with the same kind of functional training he uses to get his private clients into incredible shape, but with modifications for every exercise. So no matter where you’re at, you’ll be able to do this program!
In just four weeks, THE PREP is going to help us gain muscle and torch fat, all while preparing us for more advanced training (like the kind found in Amoila’s program 6 Weeks of THE WORK). There will be days when things get tough, but no matter what, this group will have your back. Feel free to share your challenges, your victories, or just how you’re feeling on a day-to-day basis. I want us to be able to rely on each other for support as we take on this challenge together.
So, let’s get into it. Share your answers to the questions below so we can get to know each other a little better. I’ll start.
- Why are you excited for 4 Weeks of THE PREP?
- Did you take the 6 Weeks of THE WORK Fit Test?
- What is your occupation?
- Which Shakeology flavor(s) is(are) your favorite(s)?
- Do you take any Beachbody Performance supplements? If yes, which ones and why?
- What are your goals? Are you planning on doing 6 Weeks of THE WORK after this?
- How can our group help support you and reach your goals?
One more thing—here’s a special message from Amoila as we get ready for the next four weeks!
View the Welcome to 4 Weeks of THE PREP Challenge Group Video.
Setup Week: DAY 2
Many people think you just need to work out to get in shape. But that approach is missing something that’s key to your success: nutrition. That’s why your 4 Weeks of THE PREP program includes the Beachbody Guide to Nutrition.
The Beachbody Guide to Nutrition shows you how to start making healthy eating choices and how to stick with them. It’s filled with super-yummy recipes and simple tips you can start incorporating into your daily life TODAY. It also has additional information on 2B Mindset and Ultimate Portion Fix, two in-depth nutrition programs that can help you get even better results with 4 Weeks of THE PREP and teach you healthy eating habits for life.
Before we start the program next week, make sure you dive into this guide. It’s on Beachbody On Demand listed under the 4 Weeks of THE PREP’s Program Materials tab. Hit me up if you need help choosing the nutrition program that’s best for you!
Consider ending this post by asking who has used 2B Mindset, Ultimate Portion Fix, or the Beachbody Guide to Nutrition. Encourage them to share their experiences (which program they’ve used, how it helped them on their journey, etc.) with the group. Don’t forget to share which nutrition program you plan on using as well.
Setup Week: DAY 3
I’ve been getting some DMs about what equipment you need for 4 Weeks of THE PREP. Make sure you have the following to get the most out of this program:
- Dumbbells: You’ll need light, medium, and heavy weights.
- Resistance Loops: The ones we’re going to use include three resistance levels. You can purchase them in either of two sizes on TeamBeachbody.com. Message me if you need help choosing a size.
- Strength Slides and Booties: The booties allow you to use the slides on smooth, hard floors.
- Chin-Up Bar and Chin-Up Max: These are optional, but they can help optimize your results. If you don’t have them, Amoila will give you alternative exercises when the workouts call for pull-ups or chin-ups.
- Mat (optional): There are moves on the ground for which you may want some added cushioning, but this is optional so be your own best judge.
Message me if you’re interested in any of this equipment, most of which can be bought on TeamBeachbody.com.
Also, don’t forget to read and follow the safety instructions that come with your equipment and make sure the equipment is properly assembled before you start your first workout.
Has anyone tried the 4 Weeks of THE PREP Sample Workout on Beachbody On Demand? What did you think?
Setup Week: DAY 4
Have you logged in to Beachbody On Demand yet? If you’ve never used BOD before, make sure you check it out before we get started next week. You can access it on your TV, desktop, tablet, or phone. It’s where you’ll find your workouts and more resources for 4 Weeks of THE PREP.
- Get Started Guide: Your brief guide for helping you start 4 Weeks of THE PREP on the right foot.
- 4 Weeks of THE PREP Sample Workout: This workout showcases a variety of functional training moves you’ll be doing throughout the program.
- Beachbody Guide to Nutrition: It contains healthy eating tips, advice, and guidance to help fuel optimal performance and results.
- Workout Calendar: Follow this schedule exactly. You can start the program any day of the week, but complete your workouts and rest days in the order they appear on the calendar.
- Spotify Playlists: Amoila made playlists (in clean and explicit versions) to get you hyped up while you do these workouts.
Setup Week: DAY 5
US
Like I’ve said before, nutrition is key when it comes to getting results. After all, you can’t just expect your body to be able to keep up with a new workout regimen without feeding it high-quality fuel. That’s why I rely on Shakeology and Beachbody Performance.
These supplements have definitely earned their way into my daily routine. Shakeology is a superfood nutrition shake that helps feed my body key nutrients in one yummy shake. Not just protein either. It has premium digestive enzymes, prebiotics, probiotics, adaptogens, fiber, antioxidants, vitamins, and minerals—all of which help me fill the gaps in my nutrition, especially when I’m not eating as healthfully as I should be eating.*^
Beachbody Performance is a line of supplements designed specifically for use before, during, and after exercise to help enhance energy, stamina, hydration, performance, and recovery.*^ I definitely notice a difference in how I perform and how I feel on days when I take them versus days when I don’t. If you have any questions on supplements, just DM me!
Coach tip: Consider ending this post by asking who has used Shakeology and/or Beachbody Performance supplements before. Encourage them to share their experiences (what they’ve used, how it helped them on their journey, etc.) with the group.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
^ Not all products, flavors, and configurations may be available in your market.
CA
Like I’ve said before, nutrition is key when it comes to getting results. After all, you can’t just expect your body to be able to keep up with a new workout regimen without feeding it high-quality fuel. That’s why I rely on Shakeology and Beachbody Performance.
These supplements have definitely earned their way into my daily routine. Shakeology is a superfood nutrition shake that helps feed my body key nutrients in one yummy shake. Not just protein either. It has premium digestive enzymes, prebiotics, probiotics, adaptogens, fiber, antioxidants, vitamins, and minerals—all of which help me fill the gaps in my nutrition, especially when I’m not eating as healthfully as I should be eating.*^
Beachbody Performance is a line of supplements designed specifically for use before, during, and after exercise to help enhance energy, stamina, hydration, performance, and recovery.*^ I definitely notice a difference in how I perform and how I feel on days when I take them versus days when I don’t. If you have any questions on supplements, just DM me!
Coach tip: Consider ending this post by asking who has used Shakeology and/or Beachbody Performance supplements before. Encourage them to share their experiences (what they’ve used, how it helped them on their journey, etc.) with the group.
^ Not all products, flavors, and configurations may be available in your market.
UK
Like I’ve said before, nutrition is key when it comes to getting results. After all, you can’t just expect your body to be able to keep up with a new workout regimen without feeding it high-quality fuel. That’s why I rely on Shakeology and Beachbody Performance.
These supplements have definitely earned their way into my daily routine. Shakeology is a superfood nutrition shake that helps feed my body key nutrients in one yummy shake. Not just protein either. It has premium digestive enzymes, prebiotics, probiotics, adaptogens, fiber, antioxidants, vitamins, and minerals—all of which help me fill the gaps in my nutrition, especially when I’m not eating as healthfully as I should be eating.*^
Beachbody Performance is a line of supplements designed specifically for use before, during, and after exercise to help enhance energy, stamina, hydration, performance, and recovery.*^ I definitely notice a difference in how I perform and how I feel on days when I take them versus days when I don’t. If you have any questions on supplements, just DM me!
Coach tip: Consider ending this post by asking who has used Shakeology and/or Beachbody Performance supplements before. Encourage them to share their experiences (what they’ve used, how it helped them on their journey, etc.) with the group.
^ Not all products, flavors, and configurations may be available in your market.
Setup Week: DAY 6
I know these aren’t results from 4 Weeks of THE PREP, but I just had to share them. Bethany B. did Amoila’s more advanced program 6 Weeks of THE WORK and got these incredible results. How amazing does she look? 4 Weeks of THE PREP may not be as advanced as 6 Weeks of THE WORK, but it’s still built on the same functional training that is Amoila’s specialty. I can’t wait to get started and see our own transformations!
Setup Week: DAY 7
One more day ’til we start THE PREP!
If you haven’t already, I want you to check the following things off your to-do list.
- Take your BEFORE photos and log your weight and measurements in your Get Started Guide. This gives you a baseline to track your progress over the next 4 weeks.
- Decide when you’re going to work out—you’re more likely to do it if you commit to a time and schedule it!
- Plan your meals for the day or week. I know I have an easier time eating healthier when I have my meals prepped in advance.
- Set your Shakeology and Beachbody Performance supplements on the counter so you don’t forget to take them. Your Shakeology shipment also includes a Welcome Guide with a Wellness Tracker in the back. You can use the tracker to log how you feel on a day-to-day basis while drinking Shakeology.
- Make sure you have all your equipment set aside for tomorrow. Read and follow the directions and safety instructions.
And don’t forget—this is your group, too! Feel free to share your challenges, your victories, or just a sweaty selfie from time to time.
Make sure you get enough sleep tonight. Tomorrow is a big day!
^ Not all products, flavors, and configurations may be available in your market.
Week 1: DAY 1 – Push
It’s a good day to be great! Today we officially start 4 Weeks of THE PREP. Today’s first workout is Push.
Here’s the equipment you’ll need.
- Dumbbells (light, medium, heavy)
- Mat (optional)
If you’ve never done a “push” workout, you’re in for it. Push workouts focus on muscles on the front of the body (like the chest and quads) and include a variety of—you guessed it—“pushing” exercises. Today, you’ve got four rounds of six moves. In the first round, you’ll do each move for a minute and then rest for 30 seconds. In the following rounds, you’ll decrease the time you work by 10 seconds and your rest break by 5 seconds. If you’re struggling with form, follow the modifier. There’s no shame in the modification game!
Week 1: DAY 2 – Legs
Leg days are always tough and this one is no exception. Here’s what you’ll need.
- Dumbbells (light, medium, heavy)
- Resistance Loops
- Strength Slides
We have two blocks with four moves. We’ll repeat each block three times. I guarantee your quads and hamstrings will love this one. 😉
After you finish the workout, let me know what you think in the comments. How are you liking Amoila’s training style so far?
Week 1: DAY 3 – Rest
US
Say hello to your first official rest day!
I’ve been getting some DMs asking whether or not you should take your supplements on rest days. I definitely recommend taking Shakeology. And if your body is telling you it needs more protein, consider taking Beachbody Performance Recover and/or Recharge too. THE PREP is a physically demanding program which means our bodies have increased protein needs. Together, Shakeology, Recover, and Recharge can help you get the protein you need for your muscles to grow and recover between workouts.*^
And don’t forget, healthy eating—even on rest days—is super-important. Here’s a really nutritious and filling bowl recipe that can help you stay on-track.
Winter Superfoods Bowl – https://www.beachbodyondemand.com/blog/winter-superfoods-bowls
From time to time, encourage your challengers to experiment with new recipes. Having a variety of go-to recipes keeps you from getting bored with your nutrition and helps you stay on-track. There are tons of recipes available on the Beachbody On Demand Blog, in the FIXATE cookbooks, in the Beachbody Guide to Nutrition, on the Shakeology channel on Beachbody On Demand, as well as in the 2B Mindset and Ultimate Portion Fix nutrition programs.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
^ Not all products, flavors, and configurations may be available in your market.
CA
Say hello to your first official rest day!
I’ve been getting some DMs asking whether or not you should take your supplements on rest days. I definitely recommend taking Shakeology. And if your body is telling you it needs more protein, consider taking Beachbody Performance Recover and/or Recharge too. THE PREP is a physically demanding program which means our bodies have increased protein needs. Together, Shakeology, Recover, and Recharge can help you get the protein you need for your muscles to grow and recover between workouts.*^
And don’t forget, healthy eating—even on rest days—is super-important. Here’s a really nutritious and filling bowl recipe that can help you stay on-track.
Winter Superfoods Bowl – https://www.beachbodyondemand.com/blog/winter-superfoods-bowls
From time to time, encourage your challengers to experiment with new recipes. Having a variety of go-to recipes keeps you from getting bored with your nutrition and helps you stay on-track. There are tons of recipes available on the Beachbody On Demand Blog, in the FIXATE cookbooks, in the Beachbody Guide to Nutrition, on the Shakeology channel on Beachbody On Demand, as well as in the 2B Mindset and Ultimate Portion Fix nutrition programs.
^ Not all products, flavors, and configurations may be available in your market.
UK
Say hello to your first official rest day!
I’ve been getting some DMs asking whether or not you should take your supplements on rest days. I definitely recommend taking Shakeology. And if your body is telling you it needs more protein, consider taking Beachbody Performance Recover and/or Recharge too. THE PREP is a physically demanding program which means our bodies have increased protein needs. Together, Shakeology, Recover, and Recharge can help you get the protein you need for your muscles to grow and recover between workouts.*^
And don’t forget, healthy eating—even on rest days—is super-important. Here’s a really nutritious and filling bowl recipe that can help you stay on-track.
Winter Superfoods Bowl – https://www.beachbodyondemand.com/blog/winter-superfoods-bowls
From time to time, encourage your challengers to experiment with new recipes. Having a variety of go-to recipes keeps you from getting bored with your nutrition and helps you stay on-track. There are tons of recipes available on the Beachbody On Demand Blog, in the FIXATE cookbooks, in the Beachbody Guide to Nutrition, on the Shakeology channel on Beachbody On Demand, as well as in the 2B Mindset and Ultimate Portion Fix nutrition programs.
^ Not all products, flavors, and configurations may be available in your market.
Week 1: DAY 4 – Endurance & Agility
Here’s the equipment you’ll need for today’s workout: Endurance & Agility.
- Dumbbells (light, medium, heavy)
- Mat (optional)
This workout is broken into two blocks: an endurance block and an agility block. The endurance block has eight moves you’ll repeat twice and the agility block is three rounds of fat-burning HIIT. Come ready to sweat!
Week 1: DAY 5 – Pull
We’ve got Pull on deck. Here’s what you’ll need.
- Dumbbells (light, medium, heavy)
- Chin-Up Bar, Chin-Up Max, Mat (optional)
Unlike Push, which targets the muscles on the front of your body, Pull will train the ones on the back of your body, such as your lats and hamstrings. We’ve got three blocks of two moves and we’ll repeat that sequence three times. Then, we’ll wrap up with a burner round of pull-ups. If you have a Chin-Up Max and need some assistance doing pull-ups, it can come in handy here. There’s also a dead bug modification with a dumbbell pull-over if you’re not quite ready for pull-ups or don’t have a chin-up bar.
I want to check in with everyone—how’s your nutrition going? Post your answers to the questions below so we can all stay accountable together. I’ll post mine in the comments.
- Are you tracking your food intake?
- How’s your water intake?
- Are you eating breakfast?
- Are you struggling with nighttime snacking?
- Are you hungrier? Not as hungry?
Week 1: DAY 6 – Full Body Tempo
US
Today’s workout is Full Body Tempo. It uses slow, controlled movements to maximize time under tension, which is how long a muscle is under strain during an exercise. It’s a proven stimulus for muscle growth, so make sure you follow Amoila’s cues and give him your all. You’ve got this!
Here’s the equipment you’ll need.
- Dumbbells (light, medium, heavy)
- Resistance Loops
- Strength Slides
- Mat (optional)
How are we all feeling? If you’re sore, I highly recommend taking Recharge. Recharge has a combination of slow-release micellar casein, tart cherry extract, and BCAAs that can help optimize recovery and reduce exercise-induced muscle soreness.* It’s delicious just blended with water and ice, but if you want to give it a minty twist, try adding a couple drops of peppermint extract! You can even add some Power Greens Boost or spinach to amp up the nutritional value. To learn more about Shakeology Boosts, check out Shakeology.com.^
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
^Not all products, flavors, and configurations may be available in your market.
CA
Today’s workout is Full Body Tempo. It uses slow, controlled movements to maximize time under tension, which is how long a muscle is under strain during an exercise. It’s a proven stimulus for muscle growth, so make sure you follow Amoila’s cues and give him your all. You’ve got this!
Here’s the equipment you’ll need.
- Dumbbells (light, medium, heavy)
- Resistance Loops
- Strength Slides
- Mat (optional)
How are we all feeling? If you’re sore, I highly recommend taking Recharge. Recharge has a combination of slow-release micellar casein, tart cherry extract, and BCAAs that can help optimize recovery and reduce exercise-induced muscle soreness.* It’s delicious just blended with water and ice, but if you want to give it a minty twist, try adding a couple drops of peppermint extract! You can even add some Power Greens Boost or spinach to amp up the nutritional value. To learn more about Shakeology Boosts, check out Shakeology.com.^
^Not all products, flavors, and configurations may be available in your market.
UK
Today’s workout is Full Body Tempo. It uses slow, controlled movements to maximize time under tension, which is how long a muscle is under strain during an exercise. It’s a proven stimulus for muscle growth, so make sure you follow Amoila’s cues and give him your all. You’ve got this!
Here’s the equipment you’ll need.
- Dumbbells (light, medium, heavy)
- Resistance Loops
- Strength Slides
- Mat (optional)
How are we all feeling? If you’re sore, I highly recommend taking Recharge. Recharge has a combination of slow-release micellar casein, tart cherry extract, and BCAAs that can help optimize recovery and reduce exercise-induced muscle soreness.* It’s delicious just blended with water and ice, but if you want to give it a minty twist, try adding a couple drops of peppermint extract! You can even add some Power Greens Boost or spinach to amp up the nutritional value. To learn more about Shakeology Boosts, check out Shakeology.com.^
^Not all products, flavors, and configurations may be available in your market.
Week 1: DAY 7 – Range & Repair
We made it! Today marks the end of our first week of THE PREP. How’s everyone feeling? Happy to stretch it out?
Well, good news because today’s workout is mobility-focused. It’s called Range & Repair. It’s less intense than your other workouts, but just as important. Amoila is big on mobility, flexibility, and recovery, so it’s crucial that you do this workout.
Here’s the equipment you’ll need.
- Strength Slides
- Mat (optional)
I’ve got some extra time today, so I was thinking about trying a new Shakeology recipe. Here’s one I found that looks really yummy.
Peaches and Cream Shakeology Recipe (Makes 1 serving)
- 1 cup water
- 1 cup ice
- 1 scoop Vanilla Whey (or Vanilla Plant-Based Vegan) Shakeology^
- ½ cup sliced frozen peaches
- 1 Tbsp. fresh lemon juice
Place water, ice, Shakeology, peaches, and lemon juice in a blender; cover. Blend until smooth.
Container Equivalents: Purple ½, Red 1
2B Mindset Plate It!
A great snack(tional) or enjoy as part of breakfast.
^Not all products, flavors, and configurations may be available in your market.
Week 2: DAY 8 – Total Body Push/Pull
Hello, Week 2! We have a new workout on deck today. It’s called Total Body Push/Pull. Like the workout name implies, we’re going to do both pulling and pushing exercises to work a variety of muscle groups throughout the body. We’ll do five moves with a short rest in between, and repeat that sequence four times. At the very end, we’ll finish up with a 2-minute burner: a chin-up/burpee combo. It’s killer, but it’s going to help us torch fat all over.
And don’t worry if you don’t have a chin-up bar—there’s a modification if you need it!
Here’s the equipment you’ll need.
- Dumbbells (light, medium, heavy)
- Chin-Up Bar, Chin-Up Max, Mat (optional)
Week 2: DAY 9 – Strength & Power
US
Here’s the equipment you’ll need for today’s workout, Strength & Power.
- Dumbbells (light, medium, heavy)
- Strength Slides
- Mat (optional)
Today’s workout is a sweaty hybrid workout with two blocks of three moves that we’ll repeat three times. If you need a boost to help you get going, take Energize 30 minutes before you plan on working out. Energize is a pre-workout supplement made with ergogenic (performance-enhancing) ingredients scientifically shown to help increase performance by about 5%, helping you push harder and go longer.*‡†
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
‡Contains caffeine, which enhances mental alertness during intense muscular activity.
†Results of an acute clinical trial of 13 trained cyclists who performed 30 minutes of vigorous steady-state exercise at 80% VO2 max (when perceived exertion was measured) before a 15-minute time trial performance test (when power output and total work done were measured). Participants consumed either 2 scoops of Energize or a calorie-matched placebo prior to the test.
CA
Here’s the equipment you’ll need for today’s workout, Strength & Power.
- Dumbbells (light, medium, heavy)
- Strength Slides
- Mat (optional)
Today’s workout is a sweaty hybrid workout with two blocks of three moves that we’ll repeat three times. If you need a boost to help you get going, take Energize 30 minutes before you plan on working out. Energize is a pre-workout supplement made with ergogenic (performance-enhancing) ingredients scientifically shown to help increase performance by about 5%, helping you push harder and go longer.*‡†
‡Contains caffeine, which enhances mental alertness during intense muscular activity.
†Results of an acute clinical trial of 13 trained cyclists who performed 30 minutes of vigorous steady-state exercise at 80% VO2 max (when perceived exertion was measured) before a 15-minute time trial performance test (when power output and total work done were measured). Participants consumed either 2 scoops of Energize or a calorie-matched placebo prior to the test.
UK
Here’s the equipment you’ll need for today’s workout, Strength & Power.
- Dumbbells (light, medium, heavy)
- Strength Slides
- Mat (optional)
Today’s workout is a sweaty hybrid workout with two blocks of three moves that we’ll repeat three times. If you need a boost to help you get going, take Energize 30 minutes before you plan on working out. Energize is a pre-workout supplement made with ergogenic (performance-enhancing) ingredients scientifically shown to help increase performance by about 5%, helping you push harder and go longer.*‡†
‡Contains caffeine, which enhances mental alertness during intense muscular activity.
†Results of an acute clinical trial of 13 trained cyclists who performed 30 minutes of vigorous steady-state exercise at 80% VO2 max (when perceived exertion was measured) before a 15-minute time trial performance test (when power output and total work done were measured). Participants consumed either 2 scoops of Energize or a calorie-matched placebo prior to the test.
Week 2: DAY 10 – Rest
US
Here’s the equipment you’ll need for today’s workout, Strength & Power.
- Dumbbells (light, medium, heavy)
- Strength Slides
- Mat (optional)
Today’s workout is a sweaty hybrid workout with two blocks of three moves that we’ll repeat three times. If you need a boost to help you get going, take Energize 30 minutes before you plan on working out. Energize is a pre-workout supplement made with ergogenic (performance-enhancing) ingredients scientifically shown to help increase performance by about 5%, helping you push harder and go longer.*‡†
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
‡Contains caffeine, which enhances mental alertness during intense muscular activity.
†Results of an acute clinical trial of 13 trained cyclists who performed 30 minutes of vigorous steady-state exercise at 80% VO2 max (when perceived exertion was measured) before a 15-minute time trial performance test (when power output and total work done were measured). Participants consumed either 2 scoops of Energize or a calorie-matched placebo prior to the test.
CA
Here’s the equipment you’ll need for today’s workout, Strength & Power.
- Dumbbells (light, medium, heavy)
- Strength Slides
- Mat (optional)
Today’s workout is a sweaty hybrid workout with two blocks of three moves that we’ll repeat three times. If you need a boost to help you get going, take Energize 30 minutes before you plan on working out. Energize is a pre-workout supplement made with ergogenic (performance-enhancing) ingredients scientifically shown to help increase performance by about 5%, helping you push harder and go longer.*‡†
‡Contains caffeine, which enhances mental alertness during intense muscular activity.
†Results of an acute clinical trial of 13 trained cyclists who performed 30 minutes of vigorous steady-state exercise at 80% VO2 max (when perceived exertion was measured) before a 15-minute time trial performance test (when power output and total work done were measured). Participants consumed either 2 scoops of Energize or a calorie-matched placebo prior to the test.
UK
Here’s the equipment you’ll need for today’s workout, Strength & Power.
- Dumbbells (light, medium, heavy)
- Strength Slides
- Mat (optional)
Today’s workout is a sweaty hybrid workout with two blocks of three moves that we’ll repeat three times. If you need a boost to help you get going, take Energize 30 minutes before you plan on working out. Energize is a pre-workout supplement made with ergogenic (performance-enhancing) ingredients scientifically shown to help increase performance by about 5%, helping you push harder and go longer.*‡†
‡Contains caffeine, which enhances mental alertness during intense muscular activity.
†Results of an acute clinical trial of 13 trained cyclists who performed 30 minutes of vigorous steady-state exercise at 80% VO2 max (when perceived exertion was measured) before a 15-minute time trial performance test (when power output and total work done were measured). Participants consumed either 2 scoops of Energize or a calorie-matched placebo prior to the test.
Week 2: DAY 11 – Cardio & Core
Today’s workout is Cardio & Core—the cardio section is three rounds of five killer moves. After cardio, you’ll head down to the ground for a challenging core routine. You don’t need any equipment, but you might want to use a mat for the floor exercises.
Anyone following 2B Mindset or Ultimate Portion Fix? If you’re following one of those programs, how has it helped you? Are there any recipes you’re loving these days? Here’s one I’m planning on making tonight. Slow cooker or instant pot recipes are my favorite because I can just toss all the ingredients in and let it do its thing! https://www.beachbodyondemand.com/blog/slow-cooker-chicken-tacos-recipe
Week 2: DAY 12 – Isometrics
We’ve got a new workout today—Isometrics. Here’s what you’ll need today.
- Dumbbells (light, medium, heavy)
- Chin-Up Bar, Chin-Up Max, Mat (optional)
This workout has five moves that you’ll do for a minute each and then repeat for four rounds. There’s a rest between each exercise, but here’s the catch—your rest break gets a little shorter with each round. It’s definitely going to be a challenge, but you’ve got this. Follow the modifier if your form starts to slip, but stick with it!
Take some time to recognize the efforts of someone who’s kicking butt in your group! Giving someone props can help people feel good about themselves and all the work they’re putting into 4 Weeks of THE PREP. Encourage participants to tag and hype up someone else in the group, too.
Week 2: DAY 13 – The Crucible
US
Today’s workout might be the most challenging one on the schedule. It’s called “The Crucible.”
Here’s the equipment you’ll need.
- Dumbbells (light, medium, heavy)
- Strength Slides
- Mat (optional)
Amoila also refers to “The Crucible” as mental warfare, because you’ve got to dig in and fight the urge to quit when it gets tough. You’re going to do 25 reps of eight moves. It doesn’t sound so bad until you realize Amoila throws in 45 seconds of “army crawls” between each move. I’m definitely using Hydrate today. If you’re not familiar with Hydrate, it’s a supplement you can drink during your workout to help you stay hydrated and replace electrolytes you lose when you’re sweating as much as we are.*^
Let me know how you like this workout!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
^Not all products, flavors, and configurations may be available in your market.
CA
Today’s workout might be the most challenging one on the schedule. It’s called “The Crucible.”
Here’s the equipment you’ll need.
- Dumbbells (light, medium, heavy)
- Strength Slides
- Mat (optional)
Amoila also refers to “The Crucible” as mental warfare, because you’ve got to dig in and fight the urge to quit when it gets tough. You’re going to do 25 reps of eight moves. It doesn’t sound so bad until you realize Amoila throws in 45 seconds of “army crawls” between each move. I’m definitely using Hydrate today. If you’re not familiar with Hydrate, it’s a supplement you can drink during your workout to help you stay hydrated and replace electrolytes you lose when you’re sweating as much as we are.*^
Let me know how you like this workout!
^Not all products, flavors, and configurations may be available in your market.
UK
Today’s workout might be the most challenging one on the schedule. It’s called “The Crucible.”
Here’s the equipment you’ll need.
- Dumbbells (light, medium, heavy)
- Strength Slides
- Mat (optional)
Amoila also refers to “The Crucible” as mental warfare, because you’ve got to dig in and fight the urge to quit when it gets tough. You’re going to do 25 reps of eight moves. It doesn’t sound so bad until you realize Amoila throws in 45 seconds of “army crawls” between each move. I’m definitely using Hydrate today. If you’re not familiar with Hydrate, it’s a supplement you can drink during your workout to help you stay hydrated and replace electrolytes you lose when you’re sweating as much as we are.*^
Let me know how you like this workout!
^Not all products, flavors, and configurations may be available in your market.
Week 2: DAY 14 — Range & Repair
I don’t know about you, but I’m so thankful today is Range & Repair. My body needs a good stretch session after yesterday’s workout. Remember, these Range & Repair workouts are crucial to the program. They can help you improve your range of motion, reduce your risk of injury, recover faster, and perform better.
Here’s what you’ll need for today.
- Strength Slides
- Mat (optional)
What’s everyone up to today? I’m planning on experimenting with my Shakeology. Instead of my usual shake, I’m going to try this no-bake recipe. If you make it, share some photos and let me know how you like them! If you’re looking for more delicious no-bake Shakeology hacks, check out the recipes on the Beachbody Blog here: https://www.beachbodyondemand.com/blog/search/no-bake+shakeology
Carrot Cake Energy Balls (Makes 15 servings; 1 ball each)
- 1½ scoops Vanilla Whey Shakeology
- ½ cup dry rolled oats
- ⅓ cup all-natural smooth almond butter
- 4 medjool dates, coarsely chopped
- ¼ cup walnut pieces
- ¾ cup shredded carrots
- ½ tsp. ground cinnamon
- ¼ tsp. ground cloves
- ¼ tsp. grond ginger
- Combine Shakeology, oats, almond butter, and dates in food processor; pulse until dates are incorporated.
- Add walnuts, carrots, cinnamon, cloves, and ginger; pulse until just blended.
- Roll into 15 balls, about 1-inch in diameter each.
- Store refrigerated in an airtight container for up to 3 days.
Container Equivalents: Yellow ½, tsp. 1
2B Mindset Plate It!
Enjoy as an occasional treat. Be sure to track it.
Week 3: DAY 15 — Push
Happy Monday! If you have a case of the Mondays like me, make sure you take your Energize 30 minutes before your workout.
Here’s the equipment you’ll need.
- Dumbbells (light, medium, heavy)
- Mat (optional)
We’re about halfway through THE PREP and I’m so proud of everyone for sticking with the program so far. If you’ve missed a couple of workouts or you haven’t been on top of your nutrition, I want you to use today to hit the reset button. Life happens and that’s okay. Cut yourself some slack and get your head back in the game. I know you can do this.
And if you need a healthy and convenient one-pan meal to help you get back on-track, check out this breakfast recipe that also makes a delicious dinner! https://www.beachbodyondemand.com/blog/sheet-pan-sweet-potato-hash-with-eggs
Week 3: DAY 16 — Legs
Leg day, round two! Here’s what you’ll need for today’s workout.
- Dumbbells (light, medium, heavy)
- Resistance Loops
- Strength Slides
Did you notice a difference between how you felt the first time you did this workout and today? I definitely noticed my legs are stronger this time around. What additional changes are you noticing in your body? Share your progress in the comments!
Week 3: DAY 17 — Rest Day
US
It’s a rest day (thank goodness), so you’ve got a little extra time today.
If you haven’t already, check out Shakeology.com. It’s a great resource if you want to learn more about Shakeology, its amazing health benefits, yummy recipes, info on the 60+ ingredients that go into every bag, and fun facts. For instance, did you know that each batch of Shakeology (including ingredients and final product) goes through over 1,900 tests to make sure it meets quality standards? Crazy, right? But that’s the Shakeology promise—to not be just another “okay” shake, but rather a reliable source of high-quality superfood nutrition that helps you thrive.*^
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
^Not all products, flavors, and configurations may be available in your market.
CA
It’s a rest day (thank goodness), so you’ve got a little extra time today.
If you haven’t already, check out Shakeology.com. It’s a great resource if you want to learn more about Shakeology, its amazing health benefits, yummy recipes, info on the 60+ ingredients that go into every bag, and fun facts. For instance, did you know that each batch of Shakeology (including ingredients and final product) goes through over 1,900 tests to make sure it meets quality standards? Crazy, right? But that’s the Shakeology promise—to not be just another “okay” shake, but rather a reliable source of high-quality superfood nutrition that helps you thrive.*^
^Not all products, flavors, and configurations may be available in your market.
UK
It’s a rest day (thank goodness), so you’ve got a little extra time today.
If you haven’t already, check out Shakeology.com. It’s a great resource if you want to learn more about Shakeology, its amazing health benefits, yummy recipes, info on the 60+ ingredients that go into every bag, and fun facts. For instance, did you know that each batch of Shakeology (including ingredients and final product) goes through over 1,900 tests to make sure it meets quality standards? Crazy, right? But that’s the Shakeology promise—to not be just another “okay” shake, but rather a reliable source of high-quality superfood nutrition that helps you thrive.*^
^Not all products, flavors, and configurations may be available in your market.
Week 3: DAY 18 — Endurance & Agility
We’ve got Endurance & Agility on the schedule today. Here’s what you’ll need.
- Dumbbells (light, medium, heavy)
- Mat (optional)
Remember, the format for this workout is made of two blocks: an endurance block of eight moves you repeat twice and a killer block of agility burners containing three rounds of fat-burning HIIT exercises. Make sure you give it everything you’ve got!
Who’s had their Shakeology today? Here’s what I’m whipping up today.
Triple Berry Breakfast Smoothie (Makes 1 serving)
- 1 cup unsweetened almond milk
- 1 cup ice
- 1 scoop Strawberry Whey Shakeology^
- ¾ cup reduced-fat (2%) plain Greek yogurt
- ½ cup fresh (or frozen) blackberries
- ½ cup fresh (or frozen) blueberries, reserve a small amount for garnish
- Place almond milk, ice, Shakeology, yogurt, blackberries, and blueberries in blender; cover. Blend until smooth.
- Pour into serving glass (or Mason jar); garnish with reserved blueberries.
Container Equivalents: Purple 1, Red 2, tsp. 1
2B Mindset Plate It!
This recipe can be part of a great breakfast.
^Not all products, flavors, and configurations may be available in your market.
Week 3: DAY 19 — Pull
We’re back to Pull. Here’s the equipment you’ll need.
- Dumbbells (light, medium, heavy)
- Chin-Up Bar, Chin-Up Max, Mat (optional)
Have you made any progress with your pull-ups? If not, keep at it. They’re one of the hardest exercises you can do, but I know you can get there!
Week 3: DAY 20 — Full Body Tempo
Just saw this amazing 6 Weeks of THE WORK transformation from Ruben R. How great are his results? Who’s planning on doing 6 Weeks of THE WORK after we wrap up THE PREP?
First things first though—we’ve got to take care of today’s workout. It’s Full Body Tempo. Who’s ready to crush it? I know I am.
Here’s the equipment you’ll need.
- Dumbbells (light, medium, heavy)
- Resistance Loops
- Strength Slides
- Mat (optional)
Week 3: DAY 21— Range & Repair
One more workout and we’ll have wrapped up week three of THE PREP! Here’s what you’ll need for Range & Repair.
- Strength Slides
- Mat (optional)
There’s only one week left. I want you to dig in and really focus down the homestretch. Make sure you drink your Shakeology and take your Beachbody Performance supplements so you can give each workout your all. Also, consider planning and prepping your meals for this week if you haven’t already. That way you won’t have to worry about what you’re going to eat. Here’s a yummy-sounding recipe that I’m making today. What’s been your favorite recipe you’ve made so far? https://www.beachbodyondemand.com/blog/jamaican-coconut-shrimp-cauliflower-rice
Week 4: DAY 22 — Total Body Push/Pull
Last Total Body Push/Pull day of the program. Remember, we’re going to repeat five moves four times and wrap up with a 2-minute round of chin-ups and burpees.
Here’s the equipment you’ll need.
- Dumbbells (light, medium, heavy)
- Chin-Up Bar, Chin-Up Max, Mat (optional)
I want you to take a minute and reflect on how hard you’ve worked these last few weeks. Recognize how far you’ve come and the changes you’ve noticed in your body. Not just the number on the scale, but how much stronger or faster you are. How moves that were hard when you first started are getting easier. I’m so proud of you for sticking it out and I can’t wait to crush this last week with all of you!
Week 4: DAY 23 — Strength & Power
US
Strength & Power is up next. We’re one day closer to that finish line.
Here’s what you’ll need today.
- Dumbbells (light, medium, heavy)
- Mat (optional)
- Strength Slides
Quick refresher: We have two blocks of three moves that we’ll repeat three times. This workout is a tough one for me, so I’m going to make sure I’m getting enough protein all day long to help my body repair and recover. That includes drinking my trusty Shakeology.*‡ Here’s the recipe I’ll be making.
Strawberry Thunder Shakeology (Makes 1 serving)
- 1 cup water
- 1 cup ice
- 1 scoop Chocolate Whey (or Chocolate Plant-Based Vegan) Shakeology^
- ½ cup fresh (or frozen) strawberries
- ½ cup fresh (or frozen) blueberries
Place water, ice, Shakeology, strawberries, and blueberries in blender; cover. Blend until smooth.
Container Equivalents: Purple 1, Red 1
2B Mindset Plate It!
A great snack(tional) or enjoy as part of breakfast
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
^Not all products, flavors, and configurations may be available in your market.
‡Protein helps build lean muscle mass.
CA
Strength & Power is up next. We’re one day closer to that finish line.
Here’s what you’ll need today.
- Dumbbells (light, medium, heavy)
- Mat (optional)
- Strength Slides
Quick refresher: We have two blocks of three moves that we’ll repeat three times. This workout is a tough one for me, so I’m going to make sure I’m getting enough protein all day long to help my body repair and recover. That includes drinking my trusty Shakeology.*‡ Here’s the recipe I’ll be making.
Strawberry Thunder Shakeology (Makes 1 serving)
- 1 cup water
- 1 cup ice
- 1 scoop Chocolate Whey (or Chocolate Plant-Based Vegan) Shakeology^
- ½ cup fresh (or frozen) strawberries
- ½ cup fresh (or frozen) blueberries
Place water, ice, Shakeology, strawberries, and blueberries in blender; cover. Blend until smooth.
Container Equivalents: Purple 1, Red 1
2B Mindset Plate It!
A great snack(tional) or enjoy as part of breakfast
^Not all products, flavors, and configurations may be available in your market.
‡Protein helps build lean muscle mass.
UK
Strength & Power is up next. We’re one day closer to that finish line.
Here’s what you’ll need today.
- Dumbbells (light, medium, heavy)
- Mat (optional)
- Strength Slides
Quick refresher: We have two blocks of three moves that we’ll repeat three times. This workout is a tough one for me, so I’m going to make sure I’m getting enough protein all day long to help my body repair and recover. That includes drinking my trusty Shakeology.*‡ Here’s the recipe I’ll be making.
Strawberry Thunder Shakeology (Makes 1 serving)
- 1 cup water
- 1 cup ice
- 1 scoop Chocolate Whey (or Chocolate Plant-Based Vegan) Shakeology^
- ½ cup fresh (or frozen) strawberries
- ½ cup fresh (or frozen) blueberries
Place water, ice, Shakeology, strawberries, and blueberries in blender; cover. Blend until smooth.
Container Equivalents: Purple 1, Red 1
2B Mindset Plate It!
A great snack(tional) or enjoy as part of breakfast
^Not all products, flavors, and configurations may be available in your market.
‡Protein helps build lean muscle mass.
Week 4: DAY 24 — Rest Day
Rest up, everyone! We’ve got a few days left in the program and you’re going to want to feel your best heading into the final stretch.
I’ve been getting a few questions about what to do next after we wrap up 4 Weeks of THE PREP. Well, you’ve got a couple options.
Option 1: You can take the 6 Weeks of THE WORK Fit Test, and if you pass, you can do Amoila’s more advanced program, 6 Weeks of THE WORK.
Option 2: If you don’t pass the Fit Test, you can do 4 Weeks of THE PREP again, repeating it as many times as necessary until you pass the Fit Test.
Option 3: You can try another intermediate program or move on to one of the other advanced programs in the Beachbody On Demand library. With tons of options to choose from, including cardio, barre, resistance training, and HIIT, there is something for everyone.
Hit me up if you need help deciding what to do next!
This may be a good time to decide whether or not you’re going to transition into running a 6 Weeks of THE WORK Challenge Group. Make sure you let your challengers know what you’re doing next, so they can join you.
Week 4: DAY 25 — Cardio & Core
I want to commend everyone who’s stayed consistent with their Shakeology and Beachbody Performance through these last 4 weeks.^ Have you noticed a difference in how you feel or your performance during these workouts?
Share with the group below!
Today’s workout is Cardio & Core, so you know what’s coming—three rounds of five cardio moves coupled with three rounds of two core exercises. No equipment required, but feel free to grab a mat for the core work if you want a little extra support.
^All products, flavors, and configurations may not be available in your market.
Week 4: DAY 26 — Isometrics
We’re back to Isometrics. Here’s what you’ll need.
- Dumbbells (light, medium, heavy)
- Chin-Up Bar, Chin-Up Max, Mat (optional)
You know the drill—five moves you’ll repeat for four rounds. Remember there’s a rest break between each move, but it gets shorter with each round. So put that game face on and get ready to crush it!
Week 4: DAY 27 — The Crucible
You know what today is, so eat a healthy breakfast, take Energize if you have it, and do whatever else you have to do to get fired up, because you’re going to need it today. Today’s workout is a doozy.
Here’s what you need to do The Crucible.
- Dumbbells (light, medium, heavy)
- Strength Slides
- Mat (optional)
After you’ve completed this workout, share with the group: How did this one feel? Have those army crawls gotten any easier?
Week 4: DAY 28 – Range & Repair
We did it, fam. One more Range & Repair workout and we will have officially finished 4 Weeks of THE PREP!
I want you to take your AFTER pictures and write down your new measurements tomorrow. You can also enter the Beachbody Challenge. The Beachbody Challenge is a contest where you have a chance to win a big cash prize just for sharing your transformations. Pretty cool, right?
Having made it to the end, I just want you all to know how proud I am of every single one of you. Making a commitment to your health and fitness takes guts and determination and you conquered this challenge. I’m so happy to have gotten to know you all better throughout the last few weeks. I hope you all had a great time working toward your goals while making new friends. Also, make sure you check out this quick message from Amoila congratulating us on finishing THE PREP!
Who’s going to take the 6 Weeks of THE WORK Fit Test? I know I am! If you pass, let me know if you want to move on to THE WORK, and I’ll add you to my next group!