6 Weeks of THE WORK – Challenge Group Guides

6 Weeks of THE WORK | Day 1 | Prep Week

Welcome to our 6 Weeks of THE WORK Challenge Group!

I don’t know about you, but I am definitely looking forward to starting 6 Weeks of THE WORK. I’ve been following our Super Trainer, Amoila Cesar, on social for a while and I know this program’s going to be killer. Just check out his incredible 3-week transformation of NBA star Julius Randle. I can’t wait to see the kind of results we get in six weeks! To learn more about Amoila and his background, check out this video or blog article: https://www.beachbodyondemand.com/blog/amoila-cesar-beachbody-trainer

Not gonna lie, though—this program is going to be tough. It’s six weeks of intense functional training inspired by the training regimens Amoila creates for his celebrity clients and pro athletes. He’s going to kick our butts five days a week. We’ll get one active recovery day and one rest day, but I can guarantee the other five days will be intense.

But ya know what? I believe we’re all up for the challenge. After all, that’s why you joined this group. So, for the next six weeks, I want us to have each other’s backs. I want us to share our goals, our challenges, AND our transformations. After all, that’s what this group is for. I want us to be able to lean on one another and crush this program together.

Let’s kick this off by getting to know each other a little bit. Share your answers to these questions in the comments section below.

1. Why are you excited for 6 Weeks of THE WORK?
2. Where do you live?
3. What is your occupation?
4. Which Shakeology flavor(s) are you drinking?
5. Which Beachbody Performance supplement(s) are you taking and why?
6. What are your goals?
7. How can our supportive group best help you reach your goals?

Before you start the program, I need you to take the Fit Test. You can find it in the 6 Weeks of THE WORK’s Program Materials section on Beachbody On Demand. This program is really challenging and I want you to make sure it’s right for you. If you pass—great! We’ll start the workouts in a few days. If you don’t pass, no worries…message me and we can talk about other Beachbody programs that can help you build up to it. If you don’t pass, you can start with Amoila’s intermediate program, 4 Weeks of THE PREP. It’s designed to help you get your mind and body ready for 6 Weeks of THE WORK or any advanced Beachbody program.

Let’s hear from those who took the Fit Test. Where did you struggle and what would you like to improve over the next six weeks?

One more thing—here’s a special message from Amoila as we prep for the next six weeks!

View the Welcome to the 6 Weeks of THE WORK Challenge Group Video.

View the Welcome to the 6 Weeks of THE WORK Challenge Group Video
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”.

6 Weeks of THE WORK | Day 2 | Prep Week

Let’s talk a little more about 6 Weeks of THE WORK.

Like I said before, 6 Weeks of THE WORK is intense functional training. But what exactly does that mean? Amoila puts it like this. Some people just have “show muscles” and not “go muscles”—they look great, but they don’t have the kind of strength, agility, endurance, and mobility that translates beyond the gym. This program will help you get “show muscles” AND “go muscles.” We’re going to do a lot of exercises that mimic real-life movements, so by the end of the program, you won’t just look awesome, you’ll be stronger and more agile, as well as have greater mobility and flexibility.

This program has 36 unique workouts. Your Get Started Guide has a description of the types of workouts you’ll do. We’re going to repeat each one three times, but Amoila’s gonna crank up the intensity, add new moves, and progress the ones you’ve learned as you get stronger. Heads up—don’t blow off Range & Repair. Amoila’s big on mobility and flexibility. His pro athletes don’t skip it and neither should you. Each of these active recovery sessions will target key body parts to help you improve your range of motion, reduce your risk of injury, recover faster, and perform better.

Who’s tried the Sample Workout? I did and it was sweaty AF! If you haven’t done it yet, it’s on Beachbody On Demand. It’ll give you a taste of what to expect with this program. If you’re the type to post a sweaty selfie post-workout (I know I am) then don’t forget to use #THEWORK for a chance to be featured on Beachbody’s social pages.

Lastly, this program does contain explicit language. However, I know that’s not everyone’s style. If you want a clean version of the workouts, just pick the workout not labeled “explicit” on Beachbody On Demand.

That’s all I got for today. Let me know if you have any questions about the workouts!

6 Weeks of THE WORK | Day 3 | Prep Week

Yesterday we talked about the workouts, but let’s talk about the other important part of this program—your nutrition. This is crucial. You’re not going to get results if you don’t do the work in the kitchen, too. Make sure you check out the Beachbody Guide to Nutrition (and the supporting PDF) to learn how to fuel your transformation. It’s a pretty easy, balanced approach to nutrition.

If you want a more in-depth eating plan, I recommend 2B Mindset or Ultimate Portion Fix. If you are already following one of those two programs, check out the “6 Weeks of THE WORK and 2B Mindset” or “6 Weeks of THE WORK and Ultimate Portion Fix” PDF in the Program Materials section on Beachbody On Demand. Or feel free to hit me up and I’ll tell you how to adjust those programs to complement 6 Weeks of THE WORK.

6 Weeks of THE WORK is a physically demanding program. Getting enough nutrients is going to be key for helping you feel and function your best as you take on these workouts. That’s why I highly recommend adding supplements to your routine. First there’s Shakeology. It’s a delicious superfood nutrition shake made with a blend of proteins, prebiotics, probiotics, digestive enzymes, adaptogens, vitamins, and minerals—the nutrients your body needs to help maintain a high level of performance as you challenge yourself with a program as tough as THE WORK. The other nutritional powerhouse I recommend is Beachbody Performance—our line of supplements designed specifically to help you perform at your peak during workouts and recover more fully and quickly as possible between them.*

Coach Tip

Consider ending this post by asking who has used 2B Mindset, Ultimate Portion Fix, 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. Don’t forget to share what nutrition program and nutritionals you plan on using as well.

*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.

6 Weeks of THE WORK | Day 4 | Prep Week

Hey! If you haven’t logged into Beachbody On Demand yet, I recommend checking it out before we get started next week. It’s where you’ll find your workouts and additional resources for 6 Weeks of THE WORK.

Here’s a list of what’s on BOD:

Getting Started Video: This will tell you how the program works, what equipment you need, and how focusing your nutrition can help you achieve your best results.
Get Started Guide: Your short guide for helping you start 6 Weeks of THE WORK on the right foot.
Fit Test: This program isn’t for everyone. So before you hit the play button, do the Fit Test to see if it’s right for you. If you pass, take the test again in six weeks after you complete the program to see how much progress you’ve made. If you don’t pass, I recommend doing 4 Weeks of THE PREP. That program also focuses on functional training, but has a modification for every exercise, as well as shorter workouts to help you build up to THE WORK or any advanced Beachbody program.
6 Weeks of THE WORK Sample Workout: This intense 35-minute workout showcases a variety of functional training moves you’ll be doing throughout 6 Weeks of THE WORK.
Beachbody Guide to Nutrition: It contains healthy eating tips, advice, and guidance to help fuel optimal performance and results.
Nutrition Program PDFs: These will break down how to customize the Beachbody Guide to Nutrition, 2B Mindset, and Ultimate Portion Fix to 6 Weeks of THE WORK.
Workout Calendar: Follow this 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 a bunch of fire playlists (in clean and explicit versions) to get you hyped while you do these workouts. I’ve been blasting the hip-hop one!

Now for equipment. Below is a list of what you’ll need to do this program:

Dumbbells Make sure you’ve got a set of light, medium, and heavy weights.
Resistance Loops The ones we’ll use in the program include three resistance levels. You can purchase them in either of two sizes on TeamBeachbody.com. Let me know if you need help choosing what size is right for you.
Strength Slides and Booties The booties will allow you to use the slides on smooth, hard floors.
Chin-Up Bar This is optional, but trust me, you’ll want it. I mean, who doesn’t want to be able to do pull-ups and chin-ups! If you need some assistance with doing chin-ups, also get the Chin-Up Max.
Mat (optional)

Message me if you’re interested in any of this equipment 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.

6 Weeks of THE WORK | Day 5 | Prep Week

We’re just a few days out from starting THE WORK. Who’s ready?

I’ve got a few things I want you to do in the next couple of days. First off, think about your meal-prepping game plan. Your Beachbody Guide to Nutrition has really good tips if you’re a beginner. I know it requires a little time and energy up-front, but in my experience, meal prepping is totally worth it. Honestly, taking an hour or two on the weekend to shop and prep my meals makes such a difference for me during the week. I can focus on my workouts and spend less time in the kitchen. Win, win.

Those of you who meal prep, I wanna hear from you! Share your fave meal-prep tips or go-to healthy recipes in the comments.

6 Weeks of THE WORK | Day 6 | Prep Week

Hey, how’s it going? We’ve got 2 days ’til we start 6 Weeks of THE WORK. How’s everyone feeling? Some of you might be nervous about getting started, while others are ready to crush this. No matter what you’re feeling, just remember we’re all at different places in our journeys, and we’re here to support each other.

Real quick—I want to talk about the Workout Calendar. The order of the workouts is extremely important. Amoila designed these workouts to be completed in a specific order, so you’ve got to follow the calendar exactly. So for the next six weeks, you’ll go hard every Monday, Tuesday, Thursday, Friday, and Saturday, every Wednesday will be a Rest Day, and every Sunday will be your active repair day.

6 Weeks of THE WORK | Day 7 | Prep Week

One more day ’til we can get this work started!

Here’s what you should do today to prep for tomorrow:

Take your BEFORE photos and log your weight and measurements in your Get Started Guide. This will provide a baseline for tracking your progress during the next six weeks.
Watch the Getting Started Video.
Schedule your workout (you’re more likely to do it if you commit to a time) and have your calendar handy.
Plan your meals for the day—or the week if you’re an overachiever ;).
Set your Shakeology and Beachbody Performance supplements on the counter so you don’t forget to take them.
Set aside your equipment and install your Chin-Up Bar if you have one. Make sure you read and follow the directions and all safety instructions carefully.

I’ve been posting a ton, but don’t forget that this is your group too, so share your selfies, daily workout motivation, challenges, and victories (big or small). And if you want even more workout motivation, follow @amoila_cesar on social media. He’s always jumping on stories, chatting, and throwing out nuggets of wisdom. Honestly that’s one of my favorite things about him—he’s so real and he’s there for us.

Be ready to work—tomorrow’s the big day!

6 Weeks of THE WORK | Day 1 | Wk 1 | Push

It’s game time! We start 6 Weeks of THE WORK today!
Reminder: If you want to access a clean version of this program, just choose the workout not labeled “explicit” on Beachbody On Demand.

Here’s the equipment you’ll need for our first workout—Wk1 Push.

Dumbbells (Light, Medium, Heavy)
Strength Slides
Mat (Optional)

Why is it called Push? Because we’re going to focus on performing “pushing” movements, which primarily work muscles on the front of your body (think chest and quads). You’re going to take on four rounds of eight moves. In the first round, you’ll do each move for a minute and then rest for 30 seconds. In each successive round, you’ll decrease the time you work by 10 seconds, and your rest break by five seconds. It’s gonna get really sweaty, really quickly!

After you complete the workout, let me know what you think in the comments! How did you like Amoila’s training style? Did it kick your butt?

6 Weeks of THE WORK | Day 2 | Wk 1 | Legs

US

Today is Wk1 Legs, which means you know exactly what we’re gonna work ;).

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Resistance Loops
Strength Slides
Mat (Optional)

Wk1 Legs is three sets of eight hardcore moves, broken into two blocks, that will help you build strength and power in your quads and hamstrings. Not sure about you, but my legs felt like jello by the end. I’m definitely gonna need Recover. If you’ve never tried it, Beachbody Performance Recover can help promote muscle growth, decrease exercise-induced soreness, and support your body’s recovery with premium protein and phytonutrients. Just make sure you take it within 30 minutes of finishing a workout!*

Speaking of Recover, who here has tried Plant-Based Recover? I recently had it and it tastes just as good as the whey-based version. It’s made with 20g of pea protein and phytonutrients, and delivers all nine essential amino acids. If you’re a vegan—or you just want to eat a more plant-based diet—and you’re looking for a good post-workout shake you’ll probably dig this!

*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.

CA

Today is Wk1 Legs, which means you know exactly what we’re gonna work ;).

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Resistance Loops
Strength Slides
Mat (Optional)

*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.

UK

Today is Wk1 Legs, which means you know exactly what we’re gonna work ;).

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Resistance Loops
Strength Slides
Mat (Optional)

6 Weeks of THE WORK | Day 3 | Wk 1 | Rest

Welcome to your first official rest day.

You’ve earned it after all of the hard work you’ve put in during the last two days. But just because it’s your day off doesn’t mean you should pump the brakes in the nutrition department. It’s a REST day, not a CHEAT day. Even though you’re not working out, that’s no excuse to cheat on your eating plan. We all want great results, so stick with the program! That includes continuing to take Shakeology and Beachbody Performance Recharge, which can help you meet your increased protein needs while following this intense program. Remember, muscles grow between workouts, not during them, so never skimp on protein.

If you’ve got a sec, take a few minutes to answer the questions below. I want us all to stay accountable and on point with our healthy eating. I’ll post my answers 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?

Also, I have to share this bomb recipe with you guys. I tried something new with my Shakeology and it was delicious. I’m definitely going to have this one on repeat.

PB and Banana Latte Shakeology

Ingredients

1 cup unsweetened almond milk
1 cup ice
1 scoop Café Latte Plant-Based Vegan Shakeology
2 tsp. all-natural peanut butter
½ large banana, cut into chunks

Instructions:
Place almond milk, ice, Shakeology, peanut butter, and banana in blender; cover. Blend until smooth.

Container Equivalents
Purple 1
Red 1
tsp. 3

2B Mindset Plate It!
This recipe makes a great breakfast option.

6 Weeks of THE WORK | Day 4 | Wk 1 | Endurance & Agility

Today’s workout is Wk1 Endurance & Agility.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Mat (Optional)

This workout is two rounds of five movement patterns, but that doesn’t mean it’s going to be easy. You’ll perform a weighted move and then follow it with a plyometric exercise similar in movement. Then Amoila’s got a surprise—four burner rounds of HIIT that are going to spike your heart rate and help you improve your agility.

What moves has everyone liked so far? My favorite move was the [insert your favorite move and describe why you liked it].

6 Weeks of THE WORK | Day 5 | Wk 1 | Pull

We started the week with a Push workout and now we’re switching gears. It’s time for Wk1 Pull.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Chin-Up Bar, Chin-Up Max, Mat (Optional)

Remember how I said Push workouts primarily work the front of your body? Pull workouts primarily work muscles on the back of your body with—you guessed it—“pulling” motions. And speaking of pulling motions, today is our first workout with pull-ups! Don’t worry. There is an alternative move you can do if you’re not ready for pull-ups. However, if you have a Chin-Up Bar and the Chin-Up Max, I encourage you to use them. If you’ve never used the Chin-Up Max before, it provides a bit of lift to help you develop the strength you’ll need to perform unassisted pull-ups. It’s a great tool for working your way up to this classic bodyweight exercise. Just make sure to follow the set-up and use instructions carefully.

Tell me in the comments—have you set any pull-up goals? If there’s anyone in this group who can do pull-ups, feel free to share your tips in the comments!

6 Weeks of THE WORK | Day 6 | Wk 1 | Full Body Tempo

US

This is the last butt-kicking workout of the week! It’s called Wk1 Full Body Tempo.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Strength Slides
Chin-Up Bar, Chin-Up Max, Mat (Optional)

This workout maximizes “time under tension,” which is how long a muscle is under strain during a set. So dig in, stay focused, and perform every rep with good form. If you haven’t noticed yet, Amoila’s big on that. Make sure your movements are controlled and follow Amoila’s cues.

We’re going to be working a variety of muscle groups in this workout, so make sure you’re getting enough protein. If you need a bit more, consider taking Recharge. Recharge has a combination of slow-release micellar casein, tart cherry extract, and BCAAs that you can consume before bed—or any time of day, frankly—to help optimize recovery and reduce exercise-induced muscle soreness.* I add a bit of cinnamon to mine; that way it tastes like horchata and feels like a “treat.”

*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.

CA

This is the last butt-kicking workout of the week! It’s called Wk1 Full Body Tempo.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Strength Slides
Chin-Up Bar, Chin-Up Max, Mat (Optional)

*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.

UK

This is the last butt-kicking workout of the week! It’s called Wk1 Full Body Tempo.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Strength Slides
Chin-Up Bar, Chin-Up Max, Mat (Optional)

We’re going to be working a variety of muscle groups in this workout, so make sure you’re getting enough protein.

6 Weeks of THE WORK | Day 7 | Wk 1 | Range & Repair

Congrats, fam! You made it to the end of your first week! Today’s workout is Wk1 Range & Repair. It’s a little shorter (and less intense) than your other workouts, but don’t skip it! Amoila designed every Range & Repair workout to boost your recovery and build your mobility to help you maintain a high level of workout performance.

Every week, your Range & Repair workout will have a different focus. This week is focused on the hips. I don’t know about you, but my hips need a little TLC after all the squats, lunges, and plyo work we did this week.

Here’s the equipment you’ll need:

Strength Slides
Mat (Optional)

Since today’s workout is a little shorter, I’m going to use the extra time to go grocery shopping. Anyone else meal prepping? I found this recipe I’ve been wanting to try.

Beef and Broccoli with Red Pepper

Coach Tip

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, and in the Beachbody Guide to Nutrition, as well as in the 2B Mindset and Ultimate Portion Fix nutrition programs.

6 Weeks of THE WORK | Day 8 | Wk 2 | Total Body Push/Pull

We’ve got a brand-new workout lined up today: Wk2 Total Body Push/Pull!

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Resistance Loops
Strength Slides
Chin-Up Bar, Chin-Up Max, Mat (Optional)

This workout is BRUTAL. It’s four rounds of five exercises followed by an intense burner of two more challenging moves. I guarantee you’ll be sweating your butt off by the end.

How’s everyone feeling? If you need an extra bit of motivation, just check out Jordan B.’s transformation!

6 Weeks of THE WORK | Day 9 | Wk 2 | Strength & Power

US

We’ve got another new workout today. It’s called Wk2 Strength & Power.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Mat (Optional)

Strength & Power is another one of Amoila’s killer hybrid workouts. We’ve got two sets of four moves that we’re going to repeat three times. Make sure you stay hydrated. Amoila recommends drinking the equivalent of at least half your body weight in ounces of water each day—and even more if you’re sweating as much as we are. Ex.: If you weigh 160 pounds, you should drink at least 80 ounces of water daily. Another tip? Add some Beachbody Performance Hydrate to your workout routine. Hydrate is a great supplement to have on hand, especially when you’re working out hard. It’ll replace the electrolytes you lose through sweat, to help you keep grinding and performing at your peak.*

Nutrition check-in—how are we all doing? Whether you’re following the Beachbody Guide to Nutrition, 2B Mindset, or Ultimate Portion Fix, share what’s helping you stay on-track with the program.

*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.

CA

We’ve got another new workout today. It’s called Wk2 Strength & Power.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Mat (Optional)

Nutrition check-in—how are we all doing? Whether you’re following the Beachbody Guide to Nutrition, 2B Mindset, or Ultimate Portion Fix, share what’s helping you stay on-track with the program.

*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.

UK

We’ve got another new workout today. It’s called Wk2 Strength & Power.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Mat (Optional)

Nutrition check-in—how are we all doing? Whether you’re following the Beachbody Guide to Nutrition, 2B Mindset, or Ultimate Portion Fix, share what’s helping you stay on-track with the program.

6 Weeks of THE WORK | Day 10 | Rest

Welcome to rest day number two. How are we all feeling today?

Remember, this process is a marathon, not a sprint. We’re going hard five days a week, so use your rest day to do a little self-care. Schedule a massage, go for a walk, meditate—do something positive for yourself, so that you can reset and come refreshed and ready to hustle tomorrow.

What do you plan on doing for self-care today? [Make sure to share your own self-care strategies.]

6 Weeks of THE WORK | Day 11 | Wk 2 | Cardio & Core

US

What’s on deck for today? Wk2 Cardio & Core. That means lots of plyo and abs moves that are gonna leave you dripping. Definitely plan on taking your Energize. This pre-workout supplement is made with ergogenic (performance-enhancing) ingredients scientifically shown to help sharpen your focus, push harder, and go longer.* I take mine 30 minutes before every workout, and it totally makes a difference.

Here’s the equipment you’ll need:

Resistance Loops
Mat (Optional)

Coach Tip

You’re well into the program now and hopefully staying on-track with your eating. However, there are ways that you and your challengers can enjoy the occasional treat. Experiment with no-bake Shakeology desserts like energy balls, popsicles, or puddings. Share what you’ve made with the group to show them Shakeology’s versatility. You can find no-bake recipes here.

*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.

CA

Here’s the equipment you’ll need:

Resistance Loops
Mat (Optional)

Coach Tip

*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.

UK

What’s on deck for today? Wk2 Cardio & Core. That means lots of plyo and abs moves that are gonna leave you dripping. Definitely plan on taking your Energize. This pre-workout supplement is made with ergogenic (performance-enhancing) ingredients scientifically shown to help sharpen your focus, push harder, and go longer. I take mine 30 minutes before every workout, and it totally makes a difference.

Here’s the equipment you’ll need:

Resistance Loops
Mat (Optional)

Coach Tip

6 Weeks of THE WORK | Day 12 | Wk 2 | Isometrics

Wk2 Isometrics is…well, hard AF. Remember when we emphasized time under tension during our Full Body Tempo workout last week? Well, it’s time to focus on it again. So get ready—we’ve got four rounds of seven moves, and Amoila’s gonna expect us to WORK.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Chin-Up Bar, Chin-Up Max, Mat (Optional)

Share with the group—what’s the most challenging move you’ve done so far? I know I struggled with [insert move you found difficult in the past week], but I know I’ll nail it eventually.

6 Weeks of THE WORK | Day 13 | Wk 2 | The Crucible

Y’all ready for this? Today’s workout is one of the hardest on the schedule. It’s called The Crucible.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Strength Slides
Mat (Optional)
Beachbody Performance Energize and Recover (okay these aren’t technically equipment, but I’m definitely taking them today)
Beachbody Performance Hydrate and Recharge (my must-haves for surviving Amoila’s routines)

Another name for this routine: “Mental Warfare.” We’re gonna do 50 reps of eight moves with 45 seconds of army crawls and one minute of rest between each move.

With this workout, Amoila isn’t just helping us get in better shape—he’s also helping us improve our mental game. Fifty reps are a challenge, and it’s going to be a fight to complete every single one, but I don’t want you to quit. The minute you want to throw in the towel, I want you to think back to why you started. Focus on that and give Amoila every single rep.

Remember to always listen to your body—take a quick break when you absolutely need to and then get back in the game. You’ve got this!

Coach Tip

Take some time to recognize the efforts of someone who’s kicking butt in your group! This isn’t an easy program. Giving someone props can help people feel good about themselves and all the work they’re putting into 6 Weeks of THE WORK. Encourage participants to tag and hype up someone else in the group, too.

6 Weeks of THE WORK | Day 14 | Wk 2 | Range & Repair

High five, fam. We’ve reached the end of our second week! Today’s Range & Repair is focused on the t spine. Don’t skip it! These Range & Repair workouts are super important, and trust me when I say that your body will thank you—especially after yesterday’s workout.

Here’s the you’ll need:

Mat (Optional)

I am so proud of y’all for sticking with this program. It hasn’t been easy, but each and every one of you has brought your A-game to these workouts and given them everything you’ve got.

Remember, since your Range & Repair workouts are shorter, you’ve got a little extra time in your day. I want you to make the most of it. Set aside your workout clothes for tomorrow. Make sure your meals are planned and prepped. Set yourself up for success so we can hit Week 3 hard!

Coach Tip

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 cookbook, 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.

Curried Quinoa and Peas with Cashews and Fresh Mango

6 Weeks of THE WORK | Day 15 | Wk 3 | Push

US

Welcome to Week 3.

Here’s the equipment you’ll need for today’s workout—Wk3 Push:

Dumbbells (Light, Medium, Heavy)
Resistance Loops
Strength Slides
Mat (Optional)

You might notice that our workouts will look different since the last time we did them. To keep us on our toes, Amoila’s going to start switching things up a bit by cranking up the intensity. Wk3 Push is no exception. It’s got the same structure as our first Push workout, but Amoila’s got some new moves lined up for us. Make sure you follow his cues and you’ll be good to go.

Who’s using Beachbody Performance supplements? Have you found it helpful in giving you energy, helping you stay hydrated, and/or helping you recover? I just read about something really interesting—it’s a study performed by the University of Exeter showing that Recover reduced post-exercise muscle soreness by about 50% and helped muscles recover two times faster compared to a placebo!†*

Looking for an easy way to understand the magic behind how Recover works? I found this infographic explaining the study on the Beachbody Blog pretty fascinating—check it out.

†Preliminary results from a double-blind, placebo-controlled, clinical trial of 18 adults who drank Recover or a placebo shake for 14 days and participated in an intense muscle-damaging workout on day 7. Muscle soreness and muscle function were measured every 24 hours following the intense workout (days 8–14).

*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.

CA

Welcome to Week 3.

Here’s the equipment you’ll need for today’s workout—Wk3 Push:

Dumbbells (Light, Medium, Heavy)
Resistance Loops
Strength Slides
Mat (Optional)

Looking for an easy way to understand the magic behind how Recover works? I found this infographic explaining the study on the Beachbody Blog pretty fascinating—check it out.

*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.

UK

Welcome to Week 3.

Here’s the equipment you’ll need for today’s workout—Wk3 Push:

Dumbbells (Light, Medium, Heavy)
Resistance Loops
Strength Slides
Mat (Optional)

Looking for an easy way to understand the magic behind how Recover works? I found this infographic explaining the study on the Beachbody Blog pretty fascinating—check it out.

6 Weeks of THE WORK | Day 16 | Wk 3 | Legs

We’re back to legs today. Who’s ready?

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Resistance Loops
Mat (Optional)

We’ve got three sets of eight exercises, broken into two blocks. And nope, they’re not the same moves we did during our last leg day. This is a new leg workout with fresh moves to test our strength and endurance. And always remember, form is key! When you find yourself in a lunge, like the Lunge Knee Tap from today’s workout, make sure you’re bending both knees to 90 degrees. Make sure your chest is up and your shoulders are stacked over your hips. Good form leads to better results and a lower risk of injury.

6 Weeks of THE WORK | Day 17 | Rest

US

Who’s looking forward to a rest day? I know I am.

I’m gonna be real with you today. It’s really hard to avoid temptations on rest days. Something about not having to work out just makes me want some junk food! It’s days like these that I’m really glad I’ve got Shakeology. It tastes like a treat, but it really helps me stave off those cravings. I thought that maybe it was just me, but it turns out that Beachbody conducted a survey of 2,769 people (including some independent Coaches like myself who drank Shakeology 5 or more times per week and exercised at least 3 times per week) and found that 81 percent of respondents felt like Shakeology helped reduce their cravings for junk food.*

Has Shakeology helped you cut back on snacking? What other benefits have you noticed from drinking Shakeology daily? Many customers who start drinking Shakeology typically feel all the results of drinking Shakeology within the first month. You can learn all about how Shakeology can positively impact your health in the Welcome Guide that was included in your first shipment. In the back of that guide there’s even a Wellness Tracker where you can log how you feel on a day-to-day basis.

On that note, here’s a new Shakeology recipe to add to your arsenal. I love the texture that oats and peanut butter add to a shake!

Strawberry Crumble Shakeology
Beachbody Guide to Nutrition pg. 45

*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.

CA

Who’s looking forward to a rest day? I know I am.

On that note, here’s a new Shakeology recipe to add to your arsenal. I love the texture that oats and peanut butter add to a shake!

Strawberry Crumble Shakeology
Beachbody Guide to Nutrition pg. 45

*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.

UK

Who’s looking forward to a rest day? I know I am.

On that note, here’s a new Shakeology recipe to add to your arsenal. I love the texture that oats and peanut butter add to a shake!

Strawberry Crumble Shakeology
Beachbody Guide to Nutrition pg. 45

6 Weeks of THE WORK | Day 18 | Wk 3 | Endurance & Agility

It’s another Endurance & Agility workout, so make sure you’ve got that Energize handy—you’re gonna need it. Today’s workout is similar to Wk1 Endurance & Agility—you’ll be doing weighted exercises followed by plyometric versions of the same moves—but this time you’ll do two rounds of eight of those combos.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Mat (Optional)

We’re nearing the end of week three, which means we’re almost halfway through the program! What changes have you noticed in your body these past three weeks? Are you feeling stronger? Leaner? Have you noticed your flexibility or mobility improving? Let’s share our progress in the comments! If you want, you can even post pics!

6 Weeks of THE WORK | Day 19 | Wk 3 | Pull

Happy [day of the week], everyone! Today’s workout is Wk3 Pull.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Strength Slides
Resistance Loops or Chin-Up Bar, Chin-Up Max, Mat (Optional)

Report back after you’ve finished this workout. Was it harder than Wk1 Pull? What was your favorite move?

6 Weeks of THE WORK | Day 20 | Wk 3 | Full Body Tempo

We’ve got Wk3 Full Body Tempo on the schedule today. Amoila’s going to challenge you with new, dynamic moves and new tempos. Some moves will be slow and some will be quick. Can you keep up with the tempos Amoila sets?

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Strength Slides
Chin-Up Bar, Chin-Up Max, Mat (Optional)

I know everyone’s been putting in the work—in these workouts AND in the kitchen. But if you’ve happened to miss a couple of workouts or temporarily gone off track with your nutrition, it’s OK. Just ask yourself how you got off track. Was it because you didn’t have enough healthy options around? Did you not get enough sleep and just couldn’t give 100 percent in your workouts? Either way, don’t sweat it. Get back in this and brainstorm ways to keep your workouts and nutrition on point. And make sure to share your victories! Remember, there are none that are too small to mention. We’re here to support each other.

6 Weeks of THE WORK | Day 21 | Wk 3 | Range & Repair

Today’s Range & Repair workout is focused on your shoulders, chest, and biceps.

Here’s the equipment you’ll need for today’s workout:

Strength Slides
Mat (Optional)

Guess what? We are officially halfway through THE WORK. Pat yourselves on the back, but don’t let up now. It’s important that you keep doing these Range & Repair workouts. You want to stay healthy and mobile so you can finish the program strong! What are the commitments you are making to finish strong in these final weeks?

6 Weeks of THE WORK | Day 22 | Wk 4 | Total Body Push/Pull

Hello, Week 4! We’re back to Total Body Push/Pull. The moves are going to look a bit different this week, but you’re going to do the same burners as you did in Week 2. Can you beat your number from last time?

Here’s the equipment you’ll need for today’s workout:

Dumbbells (Light, Medium, Heavy)
Resistance Loops
Chin-Up Bar, Chin-Up Max, Mat (Optional)

Before I forget, I want you to take a minute to inspect your Resistance Loops. We’ve been using them for a few weeks now and I want you want to make sure they aren’t too stretched out or have tears. If they do, pick up a new set.

Coach Tip

6 Weeks of THE WORK | Day 23 | Wk 4 | Strength & Power

I’ve been getting a lot of DMs about Shakeology, so I figured I’d share one of my favorite sites to learn about this yummy shake—Shakeology.com. It has a wealth of information, including Shakeology’s benefits, results from clinical trials, and what flavors are available. You can even learn about the 60+ ingredients found in every bag! If you want to get the scoop (pun totally intended), it’s definitely worth checking out.

Anyway, back to today’s workout. It’s Wk4 Strength & Power. Same structure as last time, but Amoila’s got some new resistance moves in store—like a killer lunge complex that’s going to make your legs BURN.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Chin-Up Bar, Mat (Optional)

6 Weeks of THE WORK | Day 24 | Rest

I hope everyone is setting time aside for self-care. It’s important, and even Amoila makes time in his schedule to get a massage at least once a week.

We’re more than halfway through the program, so let’s each share something we’re loving about #THEWORK and something you’re still working on improving.

6 Weeks of THE WORK | Day 25 | Wk 4 | Cardio & Core

US

Today is Wk4 Cardio & Core. If you’ve had your Beachbody Performance Energize already, you might find you have a little extra energy in the tank. Taking Energize before your workout can help increase your energy and endurance, so you can give Amoila every single rep.*

Oh, heads up—you don’t need any equipment today, but you might find a mat helpful, as you’ll be on the ground for most of the core work.

*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.

CA

Oh, heads up—you don’t need any equipment today, but you might find a mat helpful, as you’ll be on the ground for most of the core work.

*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.

UK

Oh, heads up—you don’t need any equipment today, but you might find a mat helpful, as you’ll be on the ground for most of the core work.

6 Weeks of THE WORK | Day 26 | Wk 4 | Isometrics

We’re nearing the end of another week! How good does that feel?

All of you are doing great and I’m so proud of each and every one of you. So many people have asked me about my favorite part of leading a Challenge Group, and I’ll say it’s seeing all of YOUR successes. Keep it up! Post pics and show off your hard work. Don’t forget to tag your photos and videos with #THEWORK for a chance to be featured on Beachbody’s social pages.

Now, back to the workout. Here’s what you’ll need for Wk4 Isometrics:

Dumbbells (Light, Medium, Heavy)
Chin-Up Bar, Chin-Up Max, Mat (Optional)

How does this workout feel the second time around? I know the moves are different, but can you tell that you’re catching on faster and that you’re getting stronger?

6 Weeks of THE WORK | Day 27 | Wk 4 | The Crucible

US

We’re back to “Mental Warfare.” Today’s workout is Wk4 The Crucible.

Here’s what you’ll need:

Dumbbells (Light, Medium, Heavy)
Strength Slides
Mat (Optional)

Coach Tip

Last time we did 50 reps of each move. This time around, we’re going to be doing 75. Yep. 7-freaking-5. The good news is, the army crawls are only 30 seconds this time. Remember your “why” and if you need a little boost, drink some Energize, which can help sharpen your focus so you can crush today’s 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.

CA

We’re back to “Mental Warfare.” Today’s workout is Wk4 The Crucible.

Here’s what you’ll need:

Dumbbells (Light, Medium, Heavy)
Strength Slides
Mat (Optional)

Coach Tip

*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.

UK

We’re back to “Mental Warfare.” Today’s workout is Wk4 The Crucible.

Here’s what you’ll need:

Dumbbells (Light, Medium, Heavy)
Strength Slides
Mat (Optional)

Coach Tip

6 Weeks of THE WORK | Day 28 | Wk 4 | Range & Repair

Today’s Range & Repair session will focus on our hamstrings, calves, and ankles.

Here’s the equipment you’ll need:

Mat (Optional)

We’re coming up to the one-month mark. Now that you’ve almost got a month under your belt, I want you to think back to that first week when we kicked things off. What were your goals back then? Are you making progress toward them, or have your goals shifted since you’ve started the program?

6 Weeks of THE WORK | Day 29 | Wk 5 | Push

Can’t believe we’re about to start another week! I don’t know about you, but I’m starting to see killer results such as [insert your results here. Ex: flatter abs, more muscle definition, firmer glutes, etc.].

Today’s workout is Wk5 Push. It has the same structure as Push from Wk1 and Wk3 (four rounds, eight exercises) but Amoila’s gonna throw more challenging moves your way. Be ready to give him everything you’ve got.

Here’s what you’ll need:

Dumbbells (Light, Medium, Heavy)
Resistance Loops
Strength Slides
Mat (Optional)

6 Weeks of THE WORK | Day 30 | Wk 5 | Legs

US

Holy cow—30 days in the books! Tell me, have you been trying any new Shakeology recipes lately? If you’re looking for a good one, here’s a recipe that sounds delish while sneaking in the veggies that Amoila packs in his diet.

Chocolate Surprise Shakeology

Today is your last “Legs” workout. Let’s make it a good one! Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Resistance Loops
Mat (Optional)

Coach Tip

Make sure you share how Shakeology has been crucial to your 6 Weeks of THE WORK journey. You can highlight that it’s carefully crafted and constantly being innovated with the body’s complex needs in mind. It has a healthy mix of high-quality nutrients—premium proteins, fiber, and beneficial fats, plus essential vitamins and minerals to you help build a strong nutritional foundation. And all of this comes in an easy, delicious shake that can help you look and feel your best!*

*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.

CA

Chocolate Surprise Shakeology

Today is your last “Legs” workout. Let’s make it a good one! Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Resistance Loops
Mat (Optional)

Coach Tip

*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.

UK

Chocolate Surprise Shakeology

Today is your last “Legs” workout. Let’s make it a good one! Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Resistance Loops
Mat (Optional)

Coach Tip

6 Weeks of THE WORK | Day 31 | Rest

No workout today. Instead, I’m using my rest day to experiment with a couple of new recipes. Have you tried any of the recipes from FIXATE or 2B Mindset? I’m going to make these healthy fish tacos and I’ll report back!

Healthy Fish Tacos

Coach Tip

If you’ve been using 2B Mindset or Ultimate Portion Fix, make sure you share how they’ve helped you stay on-track with your healthy eating. What recipes have you used? What are your favorite tips from Ilana or Autumn?

DOWNLOAD VIDEO | VIEW ON

6 Weeks of THE WORK | Day 32 | Wk 5 | Endurance & Agility

You crushing this week? I know you are! Let’s hype each other up for today’s workout, Wk5 Endurance & Agility. Same format as the last time (two rounds of eight moves followed by four rounds of burners), but Amoila’s got new exercises on deck. Make sure you’ve got your Energize and Hydrate handy. We’re definitely gonna sweat.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Mat (Optional)

6 Weeks of THE WORK | Day 33 | Wk 5 | Pull

You’re a little more than 30 days into the program now. I want you to think back to Prep Week when I asked you about WHY you started 6 Weeks of THE WORK. Tap into what brought you this far and use that as motivation to push hard every day right through to the end. You’ve got nine workouts left (including today’s) and I want you to give them everything you’ve got!

Here’s the equipment you’ll need for today’s Wk5 Pull workout:

Dumbbells (Light, Medium, Heavy)
Strength Slides
Resistance Loops or Chin-Up Bar, Chin-Up Max, Mat (Optional)

How many of you add ingredients to your Recover shakes? I tried this the other day and it is SO good. And no, you can’t taste the zucchini! It’s such a great way to sneak your veggies in, right?!

Chocolate Zucchini Bread Smoothie Recipe

6 Weeks of THE WORK | Day 34 | Wk 5 | Full Body Tempo

So ready to put my game face on and crush it today. Who’s with me?

Here’s the equipment you’ll need for Wk5 Full Body Tempo:

Dumbbells (Light, Medium, Heavy)
Strength Slides
Mat (Optional)

6 Weeks of THE WORK | Day 35 | Wk 5 | Range & Repair

With today’s Range & Repair, Amoila’s focusing on the upper body.

Here’s the equipment you’ll need:

Resistance Loops
Strength Slides
Mat (Optional)

We’ve got one week left, everyone. Let’s make it a good one. Make sure you meal prep tonight and get enough rest. Big day tomorrow!

Coach Tip

You’re in the homestretch of this program. Talk about the emotional impact that leading this group has had on you. “It’s been so inspiring to help everyone work toward their goals and achieve such amazing results,” etc.

6 Weeks of THE WORK | Day 36 | Wk 6 | Total Body Push/Pull

Welcome to your last Total Body Push/Pull!

Here’s the equipment you’ll need for today’s sweat session:

Dumbbells (Light, Medium, Heavy)
Resistance Loops
Strength Slides
Chin-Up Bar, Chin-Up Max, Mat (Optional)

What are your goals for this final week? Do you want to lift more weight, log more sleep, or match Amoila rep-for-rep in every workout? Whatever your goals are, take a moment to share them in the comments. [Make sure you share your own too.]

6 Weeks of THE WORK | Day 37 | Wk 6 | Strength & Power

Before you begin this workout, pause briefly to reflect on how much you’ve already achieved. Pull out your Workout Calendar and look at all of the days you checked off. Those Xs represent your commitment to your goals. Be proud of yourself, and give props to your fellow challengers.

Here’s what you’ll need for today’s workout, Wk6 Strength & Power:

Dumbbells (Light, Medium, Heavy)
Mat (Optional)

Coach Tip

6 Weeks of THE WORK | Day 38 | Rest

Today’s your last official rest day, so make the most of it, and maybe even go to bed a little earlier tonight. We’ve only got four workouts left, and you want to be ready to do THE WORK and finish strong.

Shout-out to all the people who’ve stayed consistent with their Shakeology and Beachbody Performance over the last 38 days! Have you noticed a difference in how you feel overall or your performance on days when you haven’t used either of these nutritionals? Make sure you share your experience too.

6 Weeks of THE WORK | Day 39 | Wk 6 | Cardio & Core

Just like your last Cardio & Core workout, we will be doing a ton of agility and plyo moves today, so make sure you have your Energize and Hydrate. It’s important to replace lost electrolytes and stay hydrated when you’re sweating as much as we are.

Here’s what you’ll need:

Dumbbell (Medium)
Mat (Optional)

Can you believe we only have FOUR more workouts?! I want everyone to take a moment to recognize just how far you’ve come. Share with the group what you’ve noticed most about your energy, your stamina, and your determination during the last six weeks. Make sure to include your own observations about your progress and transformation.

6 Weeks of THE WORK | Day 40 | Wk 6 | Isometrics

Anyone else feeling bummed that our time together is almost over? I hope that you’ve learned a lot while you’ve been a part of this group. And I hope that you continue to stick with the good habits you’ve developed—not just making fitness part of your daily routine, but also staying consistent with your nutrition, which is key for maintaining your results long after you finish the program and reaching any new goals you set. This includes drinking Shakeology, eating healthfully, drinking enough water, getting enough sleep, and making time for yourself. After all, living a healthier life is all about consistency.

Here’s what you’ll need for Wk6 Isometrics:

Dumbbells (Light, Medium, Heavy)
Chin-Up Bar, Chin-Up Max, Mat (Optional)

6 Weeks of THE WORK | Day 41 | Wk 6 | The Crucible

Only two more workouts left—today’s and tomorrow’s! Many of you have been asking what you can do next. Well, the good news is you’ve got plenty of options.

Option 1: You can restart 6 Weeks of THE WORK. Because we have rest days worked into the program and we’re ending on a Range & Repair workout tomorrow, you can jump back into the program starting with Week 1 the day after tomorrow.

Option 2: Choose another program on Beachbody On Demand. I recommend something with an advanced fitness level. Think INSANITY, P90X, or P90X2. If you need advice on which one will be right for you, hit me up.

Now for our last hardcore workout—Wk6 The Crucible. This time around, we’ve got 100 reps of each exercise. It’s gonna be brutal, so grab that Energize and let’s cross the finish line strong!

Here’s what you’ll need:

Dumbbells (Light, Medium, Heavy)
Strength Slides
Mat (Optional)

6 Weeks of THE WORK | Day 42 | Wk 6 | Range & Repair

Welcome to your last workout! I know it’s probably tempting to skip it, but this one’s got some awesome mobility exercises to give your lower body some TLC. Let’s get it done!

Here’s what you’ll need:

Resistance Loops
Mat (Optional)

I want to congratulate all of you. I’ve said it before and I’ll say it again—I am SO unbelievably proud of you for sticking it out and crushing this program. Every single one of you achieved new levels of physical AND mental strength. Remember this moment—it’s a milestone in your fitness journey, and represents what you can achieve when you embrace a challenge, believe in yourself, and stay committed to your goals.

Now comes the fun part. Tomorrow, I want you to take your AFTER pictures and write down your new measurements. You can even enter the Beachbody Challenge Contest. If you’re not familiar with that, it’s a contest where sharing your transformation can give you a chance to win big cash prizes. Go to BeachbodyChallenge.com for details. And remember, if you’re going to post your results on Facebook or Instagram, make sure you use #THEWORK!

After you take your pictures and final measurements, I want you to take the Fit Test again. Compare your results from last time to see just how much of a badass you’ve become.

Last thing—THANK YOU. Thanks for joining me every single day and for having each other’s backs. Thank you for sharing your photos, comments, insights, stories, challenges, and victories. I hope you’ve made some friends along the way—I know I have!

Oh, by the way, here’s a quick message from Amoila congratulating us on doing THE WORK!

View the Congrats on finishing 6 Weeks of THE WORK Video
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”.