Filter 

  • Program

  • Topics

  • Week/Days

View Other Guides ›

Prep Day 1:

Welcome to our LIIFT MORE group!

Super Trainer Joel Freeman has put together an incredible program that combines weightlifting and HIIT to help build muscle and burn fat so we can get lean, strong, and confident! We’re going to work hard—AND love every minute of it.

During the next 8 weeks, Joel is going to ask you to push beyond your comfort zone and challenge yourself to lift heavy (with great form of course!). That means choosing a weight that is challenging for YOU during each exercise. The weight will likely change depending on the muscle you’re working (like biceps vs quads), and there’s plenty of time to make progress, so go at your own pace and lift what challenges you—but also allows you to complete all of your reps.

To learn more about Joel and why he loves bringing fitness into everyone’s lives, watch the “Meet Joel” video on Beachbody On Demand. You’ll find it under the Start Here tab in the LIIFT MORE program tile.

Let’s get started with some accountability! This community completely changed how I thought about getting fit. The daily check-ins and connections with other people were exactly the shift I needed. So I want to give you that same gift and make sure you’re feeling the team support throughout our time together.

Drop a hello in the comments and share a little bit about yourself with the group so we can get to know each other.

Coach Tip

Share your story and goals, and encourage your BODgroup to do the same.

Welcome to the LIIFT MORE Group Guide!

Prep Day 2:

Let’s talk about what makes LIIFT MORE unique.

Joel uses simple but effective weightlifting moves to help you build muscle, then he adds HIIT to burn calories and fat to help you get lean. It’s a magic combo that works amazingly well not only for physical results, but for mental and emotional results as well. You’ll build muscle AND confidence!

The program is set up in 2 phases. In Phase 1 you’ll alternate lifting days with lift + HIIT days to help build strength and lean muscle. It’s similar in Phase 2, except Joel changes the muscle splits and adds more reps and intensity. Every workout ends with a finisher for your core to help strengthen and tighten your abs.

There are two rest days per week, or you can do the Upper and Lower Recovery workouts. They’re great for helping your muscles feel better. Don’t forget, if you bought a LIIFT MORE Total-Solution Pack, you also get your first 30 days of BODi included, and there are lots of recovery-style yoga and flexibility workouts to choose from for your rest days.

Coach Tip
  1. Mention the equipment needed for the program: dumbbells (light, medium, and heavy—this will be different for everyone, so encourage them to have a range of weights for small and large muscle groups), an adjustable bench that goes from flat to incline, and Power Loops for the leg workouts (these are optional).
  2. Explain how to use Beachbody On Demand (BOD) and access the LIIFT MORE program. Encourage people to download the Beachbody On Demand app.
  3. The digital materials are available on BOD: Workout Calendar and Weight Progression Tracker, Get Started Guide, 2B Mindset and Portion Fix 1-week meal plans, and Quick Start Nutrition Guide. You can also upload them to the Files section of the group for easy access.
  4. The workouts have French and Spanish dubbing if you have customers who need them.

image

Prep Day 3:

US

You need to eat right if you want results. But it doesn’t have to be complicated.

I recommend watching the two nutrition program videos, “How 2B Mindset Works with LIIFT MORE” and
“How Portion Fix Works with LIIFT MORE,” then decide which one works best with your lifestyle. You’ll find these through the Start Here tab under LIIFT MORE on Beachbody On Demand. Let me know if you have questions!

There are also 1-week LIIFT MORE meal plans that were created for both Portion Fix and 2B Mindset. These are in the LIIFT MORE Nutrition tab on BOD.

Joel also recommends that you use Beachbody Performance supplements—Energize, Hydrate, and Recover—to help you feel your best and get the most out of this program. He calls it the “Joel Stack” because they all work together to help give your muscles the love they need to push harder and recover faster.*

*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.

If you’re wondering which of our nutrition programs will fit your lifestyle, take a quick quiz at FindMyProgramTool.com.

Coach Tip 1

1. Suggest that they pick either the 2B Mindset or Portion Fix nutrition program (access to both included with a Total-Solution Pack purchase). You can help them choose one that suits their lifestyle. You may want to upload the 1-week meal plans in the Files section of your group.

  • 2B Mindset is created by Ilana Muhlstein, MS, Registered Dietitian Nutritionist. It’s a flexible approach to weight loss that requires no calorie counting or eliminating food groups. It lets you live your life, eat large quantities of foods you love, and STILL reach your goals.
  • Portion Fix is created by Beachbody Super Trainer and nutrition expert Autumn Calabrese. You’ll use color-coded containers to take the guesswork out of knowing what and how much to eat. Nothing’s off limits—not even wine or dessert.

2. Remind them of the nutrition support on BODi.

  • A Total-Solution Pack includes their first 30 days of BODi, and gives them access to brand-new recipes and meal plans every month, plus live and on-demand workouts, and Joel’s LIIFT Week: Lift + Cycle workouts (coming September 2022).
Coach Tip 2

A big part of the LIIFT MORE program is the Beachbody Performance supplements to help your members reach their goals. When appropriate, reinforce the importance of the “Joel Stack” to getting results. Here’s a quick refresher of each product:
Energize
● A pre-workout formula that’s designed to help sharpen focus and reaction time so you can power through your workouts
● Made with beta-alanine, a low dose of caffeine from green tea and coffee bean extracts, and quercetin, which together help improve intense exercise performance

Recover
● A post-workout supplement to help jump-start recovery and contribute to a growth in lean muscle mass
● Made with high-quality proteins and phytonutrients to help speed muscle recovery and support muscle protein synthesis

Hydrate
● Helps support hydration, replace electrolytes lost during exercise, and fuel working muscles
● Drinking it during exercise can help improve endurance, support fluid absorption, and delay exercise-induced muscle fatigue

*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.

image

CA

You need to eat right if you want results. But it doesn’t have to be complicated.

I recommend watching the two nutrition program videos, “How 2B Mindset Works with LIIFT MORE” and
“How Portion Fix Works with LIIFT MORE,” then decide which one works best with your lifestyle. You’ll find these through the Start Here tab under LIIFT MORE on Beachbody On Demand. Let me know if you have questions!

There are also 1-week LIIFT MORE meal plans that were created for both Portion Fix and 2B Mindset. These are in the LIIFT MORE Nutrition tab on BOD.

Joel also recommends that you use Beachbody Performance supplements—Energize, Hydrate, and Recover —to help you feel your best and get the most out of this program. He calls it the “Joel Stack” because they all work together to help give your muscles the love they need to push harder and recover faster.

If you’re wondering which of our nutrition programs will fit your lifestyle, take a quick quiz at FindMyProgramTool.com.

Coach Tip 1

A big part of the XB Sweat + Sculpt program is taking Beachbody nutrition
1. Suggest that they pick either the 2B Mindset or Portion Fix nutrition program (access to both included with a Total-Solution Pack purchase). You can help them choose one that suits their lifestyle. You may want to upload the 1-week meal plans in the Files section of your group.

  • 2B Mindset is created by Ilana Muhlstein, MS, Registered Dietitian Nutritionist, US. It’s a flexible approach to weight loss that requires no calorie counting or eliminating food groups. It lets you live your life, eat large quantities of foods you love, and STILL reach your goals.
  • Portion Fix is created by Beachbody Super Trainer and nutrition expert Autumn Calabrese. You’ll use color-coded containers to take the guesswork out of knowing what and how much to eat. Nothing’s off limits—not even wine or dessert.

2. Remind them of the nutrition support on BODi.

  • A Total-Solution Pack includes their first 30 days of BODi, and gives them access to brand-new recipes and meal plans every month, plus live and on-demand workouts, and Joel’s LIIFT Week: Lift + Cycle workouts (coming September 2022).
Coach Tip 2

A big part of the LIIFT MORE program is the Beachbody Performance supplements to help your members reach their goals. When appropriate, reinforce the importance of the “Joel Stack” to getting results. Here’s a quick refresher of each product:

Energize
● A pre-workout formula that’s designed to help sharpen focus and reaction time so you can power through your workouts
● Made with beta-alanine, a low dose of caffeine from green tea and coffee bean extracts, and quercetin, which together help improve intense exercise performance

Recover
● A post-workout supplement to help jump-start recovery and contribute to a growth in lean muscle mass
● Made with high-quality proteins and phytonutrients to help speed muscle recovery and support muscle protein synthesis

Hydrate
● Helps support hydration, replace electrolytes lost during exercise, and fuel working muscles
● Drinking it during exercise can help improve endurance, support fluid absorption, and delay exercise-induced muscle fatigue

image

UK

You need to eat right if you want results. But it doesn’t have to be complicated.

I recommend watching the two nutrition program videos, “How 2B Mindset Works with LIIFT MORE” and
“How Portion Fix Works with LIIFT MORE,” then decide which one works best with your lifestyle. You’ll find these through the Start Here tab under LIIFT MORE on Beachbody On Demand. Let me know if you have questions!

There are also 1-week LIIFT MORE meal plans that were created for both Portion Fix and 2B Mindset. These are in the LIIFT MORE Nutrition tab on BOD.

Joel also recommends that you use Beachbody Performance supplements—Energize, Hydrate, Recover, and Protein Recharge—to help you feel your best and get the most out of this program. He calls it the “Joel Stack” because they all work together to help give your muscles the love they need to push harder and recover faster.

If you’re wondering which of our nutrition programs will fit your lifestyle, take a quick quiz at FindMyProgramTool.com.

Coach Tip 1
  1. Suggest that they pick either the 2B Mindset or Portion Fix nutrition program (access to both included with a Total-Solution Pack purchase). You can help them choose one that suits their lifestyle. You may want to upload the 1-week meal plans in the Files section of your group.
    • 2B Mindset is created by Ilana Muhlstein, MS, Registered Dietitian Nutritionist. It’s a flexible approach to weight loss that requires no calorie counting or eliminating food groups. It lets you live your life, eat large quantities of foods you love, and STILL reach your goals.
    • Portion Fix is created by Beachbody Super Trainer and nutrition expert Autumn Calabrese. You’ll use color-coded containers to take the guesswork out of knowing what and how much to eat. Nothing’s off limits—not even wine or dessert.
  2. Remind them of the nutrition support on BODi.
    • A Total-Solution Pack includes their first 30 days of BODi, and gives them access to brand-new recipes and meal plans every month, plus live and on-demand workouts, and Joel’s LIIFT Week: Lift + Cycle workouts (coming September 2022).
Coach Tip 2

A big part of the LIIFT MORE program is the Beachbody Performance supplements to help your members reach their goals. When appropriate, reinforce the importance of the “Joel Stack” to getting results. Here’s a quick refresher of each product:

Energize

  • A pre-workout formula that’s designed to help sharpen focus and reaction time so you can power through your workouts†
  • Made with beta-alanine, a low dose of caffeine from green tea and coffee bean extracts, and quercetin, which together help improve intense exercise performance

Recover

  • A post-workout supplement to help jump-start recovery and contribute to a growth in lean muscle mass
  • Made with high-quality proteins and phytonutrients to help speed muscle recovery and support muscle protein synthesis

†Contains caffeine, which enhances mental alertness during intense muscular activity. ‡Whey, pea, and casein are sources of protein. High in protein.

image

Prep Day 4:

We’re getting close to starting LIIFT MORE!

Today I encourage you to watch the “LIIFT MORE overview” video under Start Here on BOD. It’s a solid introduction to the program.

Also, try the Sample Workout if you haven’t already. It’s a quick look at the types of moves you’ll be doing in the LIIFT MORE program and helps you get familiar with using a bench. Once you’ve done the workout, come back here and share your favorite move!

And remember, the intensity of this program is totally up to you. Listen to Joel’s cues, choose a weight that challenges you without sacrificing your form, and don’t overdo it. There’s plenty of time to learn and get stronger in these 8 weeks.

Coach Tip

Share why you liked the Sample Workout. If your group doesn’t seem open to sharing or especially talkative on a certain post, try sharing your experience, challenges, or thoughts in the comments first—it can help break the ice and encourage discussion.

During Prep Week, consider asking your group members what they’re looking forward to most during LIIFT MORE. You can use these as conversation starters:

  • The schedule alternates between lifting and a combo of lifting and HIIT to really dial-in your results.
  • Joel keeps the pace going so you’re burning calories the whole time.
  • Simple moves that are easy to follow so you can really focus on lifting heavier with proper form.
  • Excited to see how much stronger you get by the end of the 8 weeks.

image

Prep Day 5:

US

Have you ever tried to get fit but quit because you didn’t have support?
That won’t happen here! This BODgroup is here to provide support and accountability, so feel free to share your good AND bad days. We will lift you up, cheer you on, and celebrate together. The right support is a game-changer when you’re trying something new.
I want this to be a place you can come to without judgment or fear. Seriously…ask any question, share a win, or drop a meme. Whatever it is, we want to hear it! You never know who you might inspire with your posts.

Coach Tip
Talk about what you do before you start a new program Some thought-starters:
• Make sure you have your Beachbody Performance supplements ready to go. [US/CA] Recommend the “Joel Stack” of Beachbody Performance supplements: Energize, Hydrate, and Recover.
• Tell your BODgroup to watch the “MORE Results = LIIFT MORE + Our ‘Joel Stack’” video to learn more about Beachbody Performance and how to select products according to their goals.
• Tell new customers how to purchase Beachbody Performance and answer any questions they have.
• Make sure you have comfortable workout clothes, a bench, and a variety of dumbbells. You can talk about how you choose weights for different body parts and remind the group that they can purchase more dumbbells as they get stronger.

CA

Have you ever tried to get fit but quit because you didn’t have support?
That won’t happen here! This BODgroup is here to provide support and accountability, so feel free to share your good AND bad days. We will lift you up, cheer you on, and celebrate together. The right support is a game-changer when you’re trying something new.
I want this to be a place you can come to without judgment or fear. Seriously…ask any question, share a win, or drop a meme. Whatever it is, we want to hear it! You never know who you might inspire with your posts.

Coach Tip
Talk about what you do before you start a new program Some thought-starters:
• Make sure you have your Beachbody Performance supplements ready to go. [US/CA] Recommend the “Joel Stack” of Beachbody Performance supplements: Energize, Hydrate, and Recover.
• Tell your BODgroup to watch the “MORE Results = LIIFT MORE + Our ‘Joel Stack’” video to learn more about Beachbody Performance and how to select products according to their goals.
• Tell new customers how to purchase Beachbody Performance and answer any questions they have.
• Make sure you have comfortable workout clothes, a bench, and a variety of dumbbells. You can talk about how you choose weights for different body parts and remind the group that they can purchase more dumbbells as they get stronger.

UK

Have you ever tried to get fit, but gave up because you didn’t feel motivated or connected?
Having a community to lean on can be a game-changer when you’re trying something new. This BODgroup is here to provide support and accountability, so feel free to share your good AND bad days. We will lift you up, cheer you on, and celebrate together.
I want this to be a place where you can come to without judgment or fear. Seriously…ask any question, share a win, or drop a meme. Whatever it is, we want to hear it! You never know who you might inspire with your posts.
Did you know that you’ll earn an XB Sweat + Sculpt badge on BOD when you’ve completed this program? It’s a fun way to stay motivated. I love to see how many badges I can earn.

Coach Tip
Talk about what you do before you start a new program. Some thought-starters:
• Take some time to get your workout space ready. Make sure you have comfortable workout clothes, ankle weights, and your green (medium) Resistance Loop.
• Make sure you’ve ordered your Total-Solution Pack so that you’ll have your Shakeology and Energize ready to go.
• Energize helps me feel like I’m on top of the world. It helps me when I get out of bed in the morning to press play. It helps light up my workouts and put me in the zone.
• Shakeology is my ride-or-die. It’s as important to my daily ritual as brushing my teeth. I recommend using the Wellness Tracker to log it each day so you can see how much better you feel because of it.
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/08/02084501/SHK-Refrigerator-Tracker-Evergreen-BOD-EN-US-072021.pdf
• Tell new customers how to purchase Beachbody supplements and answer any questions they have.

Prep Day 6:

Can we talk goals?

What are your goals for LIIFT MORE? Is it weight loss, building muscle, getting strong, or the mental shift that comes with putting yourself first? Whatever your goals, you’re in the right place. I’m so happy you’re here!

My goal is to support your fitness goals and help you become your strongest, most confident self.

Did you know that you’ll earn a LIIFT MORE badge on BOD when you’ve completed this program? It’s such a fun way to stay motivated to the end. I love to see how many badges I can earn.

Coach Tip

Consider sharing your approach to nutrition and meal prepping. The Mindset Menu and FIXATE cooking show are great resources to share if people need recipe inspiration.

  1. The Mindset Menu
    • Ilana walks you through how to cook easy meals and satisfying side dishes
    • Adds variety to your routine making mealtime fresh and exciting
  2. FIXATE
    • Cooking show hosted by Portion Fix creator Autumn Calabrese and a professional chef who also happens to be her brother, Bobby
    • Together, they help you stay creative in the kitchen with delicious and simple FIX-approved recipes

Also, remind everyone about the 1-week meal plans created specifically for LIIFT MORE (the PDFs are available in the program Nutrition tab and you can upload them to the Files section of your group).

image

Prep Day 7:

Tomorrow is our first day of LIIFT MORE! Make sure to take care of a couple of things before we get started.

  1. Take your “before” measurements and pics and log them in your BOD app.
  2. Make sure you’ve chosen a nutrition program and started meal prepping.
  3. Do you have your Beachbody Performance supplements ready to go? Let me know if you still need to get yours.

The scale doesn’t always reflect your hard work—especially when you’re lifting weights. It won’t capture inches lost, or whether your clothes fit better. So, tracking your measurements and snapping photos is a good way to keep tabs on your progress.

Plus, there’s another perk to tracking your measurements and taking “before” photos—you can use them to enter the Beachbody Challenge Contest! Submit them to TheBeachbodyChallenge.com when you’re done, you’ll get a LIIFT MORE shirt (while supplies last) AND the chance to win a huge cash prize! Sweet, right? The website has all the details, so check it out for the full rules and terms (insert link to rules).

Get a solid night’s rest—I’ll see you all after the first workout tomorrow!

Coach Tip
  1. Remind the group to have their workout clothes, weights, and Beachbody Performance supplements ready to go.
  2. Encourage them to use the workout calendar and dumbbell tracker to keep track of their progress.

image

Workout Day 1: Chest & Biceps

US

Today’s workout—Chest & Biceps

Ready to lift MORE? We’re starting strong with an upper-body workout for chest and biceps plus focused core work. You’ll definitely feel the burn. Make sure to listen to all of Joel’s form cues. The moves are simple, but you need good form to get the most out of them.

Once you’ve done this workout, share how you’re feeling in the BODgroup. Did you choose challenging weights? What was your favorite move?

Coach Tip

Encourage your group to use the Workout Calendar and Weight Progression Tracker.

Day 1 is a great time to suggest Beachbody Performance supplements.

  • Energize is a pre-workout supplement to help with energy and endurance.*
  • Hydrate helps replace electrolytes that are lost during exercise.*
  • Recover is a post-workout supplement to help support lean muscle growth and reduce exercise-induced muscle soreness.*
  • Protein Recharge helps support overnight muscle recovery and repair while combating breakdown.*

*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’s workout—Chest & Biceps

Ready to lift MORE? We’re starting strong with an upper-body workout for chest and biceps plus focused core work. You’ll definitely feel the burn. Make sure to listen to all of Joel’s form cues. The moves are simple, but you need good form to get the most out of them.

Once you’ve done this workout, share how you’re feeling in the BODgroup. Did you choose challenging weights? What was your favorite move?

Coach Tip

Encourage your group to use the Workout Calendar and Weight Progression Tracker.

Day 1 is a great time to suggest Beachbody Performance supplements.

  • Energize is a pre-workout supplement to help with energy and endurance.
  • Hydrate helps replace electrolytes that are lost during exercise.
  • Recover is a post-workout supplement to help support lean muscle growth and reduce exercise-induced muscle soreness.
  • Protein Recharge helps support overnight muscle recovery and repair while combating breakdown.

UK

Today’s workout—Chest & Biceps

Ready to lift MORE? We’re starting strong with an upper-body workout for chest and biceps plus focused core work. You’ll definitely feel the burn. Make sure to listen to all of Joel’s form cues. The moves are simple, but you need good form to get the most out of them.

Once you’ve done this workout, share how you’re feeling in the BODgroup. Did you choose challenging weights? What was your favorite move?

Coach Tip

Encourage your group to use the Workout Calendar and Weight Progression Tracker.

Day 1 is a great time to suggest Beachbody Performance supplements.

  • Energize is a pre-workout supplement to help with energy and endurance.
  • Recover is a post-workout supplement to help support lean muscle growth and reduce exercise-induced muscle soreness.

‡Whey, pea, and casein are sources of protein. High in protein.

image

Workout Day 2: Quads & Calves

Today’s workout—Quads & Calves

How are you feeling after day 1? A little sore? The good news is your upper body gets a rest today! Now it’s time to get those quads and calves burning. The combo of classic weightlifting and high-intensity cardio will help you build lower-body strength and power while torching fat all over. Keep a water bottle and your Hydrate handy—you’re going to need it.

The first week of any new program can be challenging, but it should also be FUN! You’re making a commitment to yourself, and you’re building strength and confidence at the same time. So, remember why you’re here, and lean on us for support.

Comment below with any questions or concerns you’re having!

Coach Tip

You can talk about the benefits of having a BODi subscription, like the yoga and flexibility classes that can help boost mobility and enhance recovery, and access to even more Portion Fix and 2B Mindset recipes and meal plans.

image

Workout Day 3: Back & Triceps

US

Today’s workout—Back & Triceps

Back to upper body today. We’re hitting the back and triceps this time, so you’ll probably need a full range of weights to work those big and small muscles. Focus on your form to squeeze the most from every rep!

What do you think about using a bench in these workouts? It’s definitely a game-changer, right? Are you surprised by how it makes the moves feel different?

Coach Tip

Consider talking about Protein Recharge to help muscle recovery overnight. Here’s a refresher about this supplement:

  • It has slow-release micellar casein protein to help promote muscle growth and reduce muscle breakdown*
  • Take it before bed to help support muscle repair and recovery while you sleep*
  • It helps promote muscle recovery and reduce breakdown, helps promote protein synthesis and support rebuilding, and helps boost recovery*

*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’s workout—Back & Triceps

Back to upper body today. We’re hitting the back and triceps this time, so you’ll probably need a full range of weights to work those big and small muscles. Focus on your form to squeeze the most from every rep!

What do you think about using a bench in these workouts? It’s definitely a game-changer, right? Are you surprised by how it makes the moves feel different?

Coach Tip

Consider talking about Protein Recharge to help muscle recovery overnight. Here’s a refresher about this supplement:

  • It has slow-release micellar casein protein to help promote muscle growth and reduce muscle breakdown
  • Take it before bed to help support muscle repair and recovery while you sleep
  • It helps promote muscle recovery and reduce breakdown, helps promote protein synthesis and support rebuilding, and helps boost recovery

UK

Today’s workout—Back & Triceps

Back to upper body today. We’re hitting the back and triceps this time, so you’ll probably need a full range of weights to work those big and small muscles. Focus on your form to squeeze the most from every rep!

What do you think about using a bench in these workouts? It’s definitely a game-changer, right? Are you surprised by how it makes the moves feel different?

image

Workout Day 4: Hamstrings & Glutes

Today’s workout—Hamstrings & Glutes

Get ready to hammer your hammies! (Sorry, bad joke.) This workout focuses on strengthening your hamstrings and glutes for a well-rounded backside, plus HIIT to ignite your metabolism. It’s going to burn, but you got this! Just think about how much stronger you’re getting.

I want to share this Cherry Bomb Energize Cooler recipe. It’s so delicious and incredibly refreshing! If you try it, let us know how you like it.

https://www.beachbodyondemand.com/blog/beachbody-energize-cherry-bomb-cooler

Coach Tip

Take the time to recognize some group members and the hard work they’re putting in. The workouts are difficult, but they’re showing up and getting off to a great start!

image

Workout Day 5: Shoulders

Today’s workout—Shoulders

One more workout and you’ve made it through this week! Today we’re doing shoulders. Well-defined and strong shoulders don’t just look great in tank tops, they’ll make you stronger in almost everything you do—both during your workouts and in everyday life.

How do you feel after week one? What’s your plan for the next two rest days?

Coach Tip

Share how you plan to spend your next two rest days.

Also, it’s easy to get into a food rut, and people often think eating healthfully means eating the same foods and meals over and over again. However, having a variety of recipes in your back pocket can help you stay consistent and prevent you from burning out on the same meals. To give your group members recipe inspiration while cross-promoting our nutrition programs , you can share your favorite recipes from 2B Mindset and Portion Fix.

image

Workout Day 6: Rest Day

Rest Day

You’ve earned these rest days for sure! I recommend doing one of Joel’s bonus recovery workouts today, either Upper Recovery or Lower Recovery. Joel designed these restorative workouts to help your body bounce back faster and reduce some of the tightness you might be feeling.

You’ll need a foam roller for some moves.

Coach Tip

The weekend is here, which means your BODgroup members will likely set aside some time for grocery shopping. Encourage them to meal prep and share your own tips for successful shopping and prepping. Check in with them and ask them how they’re enjoying 2B Mindset or Portion Fix.

If it’s their first time following a nutrition program , they may need to adjust how much they’re eating so they can stay properly nourished during LIIFT MORE. For those following Portion Fix, the Zone 2 calorie calculator can help them determine the right calorie bracket. For those following 2B Mindset, the Lose Weight and Build Muscle with 2B Mindset PDF can help them make sure they’re getting enough food for that program . Both tools can be found on Beachbody On Demand under the Nutrition tab.

Also remind your group that there are 1-week LIIFT MORE meal plans for both Portion Fix and 2B Mindset to get them going and give them ideas.

image

Workout Day 7: Rest Day

Rest Day

Today’s a great day for some self-care. Do something that inspires you. Go for a walk, hang out with the family, or just lounge around. It’s important to listen to your body so you can stay consistent with the program .

Make sure you’re eating right, drinking enough water, and getting enough sleep. I’ll see you back here tomorrow for the start of Week 2!

Coach Tip

Many of your group members probably purchased a Total-Solution Pack, which gives them 30 days of BODi access. Remind them of the yoga and meditation classes for some rest-day stretching and relaxation. You can also tell them about all the nutrition content on BODi that can help with meal prep, like brand-new recipes and meal plans for both Portion Fix and 2B Mindset to make healthy eating easier.

image

Workout Day 8: Chest & Biceps

US

We’re pulling up on week 2! Are you ready to start the week strong?

Today’s workout targets the chest and biceps again. Get your mind right, challenge yourself, and let’s start this week off strong! Every workout gets you one step closer to your goals.

Did you know that Joel also created 20-minute LIIFT Express workouts? These are great for days when you’re short on time but still want to get a workout in, or if you want to work a certain muscle group more heavily.

Coach Tip 1

Check-in with your BODgroup. Talk about how support is key to helping them stay on-track. Suggest that everyone find an accountability partner in the group for even more support. And if they have one, ask them to shout-out their accountability partner.

Coach Tip 2

Ask if everyone is using their Beachbody Performance supplements. You can talk about how it helps you stick to your program.

Mention the “Joel Stack” of Beachbody Performance: Energize, Hydrate, and Recover. Because this is a challenging program, he recommends all four to help people get their best results. Here’s a refresher of each product:

• Energize: Helps promote endurance, enhance exercise performance, and sharpen focus. It’s great to help you get an energy boost during your workout so you can get more out of it.*

• Recover: Helps improve muscle recovery, helps promote muscle protein synthesis and support rebuilding, and helps manage exercise-induced muscle soreness. Recover contains slow-, medium-, and fast-release protein to help improve muscle recovery after your workout. Take it after your workout to help support lean muscle growth and reduce post-workout soreness.*

• Hydrate: Helps support hydration, and replace electrolytes lost during exercise. You can talk about how these workouts are longer than they may be used to, and they’re tough. So it’s important to drink Hydrate and help fuel those working muscles. Drinking it during exercise can help improve endurance, support fluid absorption, and delay exercise-induced muscle fatigue.*

*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.

image

CA

We’re pulling up on week 2! Are you ready to start the week strong?

Today’s workout targets the chest and biceps again. Get your mind right, challenge yourself, and let’s start this week off strong! Every workout gets you one step closer to your goals.

Did you know that Joel also created 20-minute LIIFT Express workouts? These are great for days when you’re short on time but still want to get a workout in, or if you want to work a certain muscle group more heavily.

Coach Tip 1

Check-in with your BODgroup. Talk about how support is key to helping them stay on-track. Suggest that everyone find an accountability partner in the group for even more support. And if they have one, ask them to shout-out their accountability partner.

Coach Tip 2

Ask if everyone is using their Beachbody Performance supplements. You can talk about how it helps you stick to your program.

Mention the “Joel Stack” of Beachbody Performance: Energize, Hydrate, and Recover. Because this is a challenging program, he recommends all four to help people get their best results. Here’s a refresher of each product:

• Energize: Helps promote endurance, enhance exercise performance, and sharpen focus. It’s great to help you get an energy boost during your workout so you can get more out of it.

• Recover: Help jump-start recovery so you can hit every workout with strength and intensity. Take Recover after every workout to help speed muscle recovery, support muscle growth, and promote muscle protein synthesis.

• Hydrate: Helps support hydration, and replace electrolytes lost during exercise. You can talk about how these workouts are longer than they may be used to, and they’re tough. So it’s important to drink Hydrate and help fuel those working muscles. Drinking it during exercise can help improve endurance, support fluid absorption, and delay exercise-induced muscle fatigue.

image

UK

Today’s workout—Chest & Biceps

We’re pulling up on week 2! Are you ready to start the week strong?

Today’s workout targets the chest and biceps again. Get your mind right, challenge yourself, and let’s start this week off strong! Every workout gets you one step closer to your goals.

Did you know that Joel also created 20-minute LIIFT Express workouts? These are great for days when you’re short on time but still want to get a workout in, or if you want to work a certain muscle group more heavily.

Coach Tip 1

Check-in with your BODgroup. Talk about how support is key to helping them stay on-track. Suggest that everyone find an accountability partner in the group for even more support. And if they have one, ask them to shout-out their accountability partner.

Coach Tip 2

Ask if everyone is using their Beachbody Performance supplements. You can talk about how it helps you stick to your program.

Mention the “Joel Stack” of Beachbody Performance: Energize, Hydrate, Recover, and Protein Recharge. Because this is a challenging program, he recommends all four to help people get their best results. Here’s a refresher of each product:

  • Energize: Helps promote endurance, enhance exercise performance, and sharpen focus. It’s great to help you get an energy boost during your workout so you can get more out of it.*
  • Recover: Helps improve muscle recovery, helps promote muscle protein synthesis and support rebuilding, and helps manage exercise-induced muscle soreness. Recover contains slow-, medium-, and fast-release protein to help improve muscle recovery after your workout. Take it after your workout to help support lean muscle growth and reduce post-workout soreness.*

†Contains caffeine, which enhances mental alertness during intense muscular activity.
‡Whey, pea, and casein are sources of protein. High in protein.

image

Workout Day 9: Quads & Calves

US

Today’s workout—Quads & Calves

Who’s ready to work those quads and calves again? If you drop anything on the floor after this workout, you may want to leave it there until your legs recover enough to squat again! 😉

Now that you’re getting familiar with the kinds of moves in this program , can you really think about your form? Joel gives great cues to help you feel it in all the right places. You’ll need your Recover today!

Did you know that you can use Recover in recipes? It packs a good amount of protein and other beneficial ingredients to help your muscles recover,*plus it’s amazing for satisfying your sweet cravings. Here’s a Midnight Moon Chocolate Recover recipe I absolutely love:

https://www.beachbodyondemand.com/blog/midnight-moon-chocolate-recover-smoothie

*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’s workout—Quads & Calves

Who’s ready to work those quads and calves again? If you drop anything on the floor after this workout, you may want to leave it there until your legs recover enough to squat again! 😉

Now that you’re getting familiar with the kinds of moves in this program , can you really think about your form? Joel gives great cues to help you feel it in all the right places. You’ll need your Recover today!

Did you know that you can use Recover in recipes? It packs a good amount of protein and other beneficial ingredients to help your muscles recover, plus it’s amazing for satisfying your sweet cravings. Here’s a Midnight Moon Chocolate Recover recipe I absolutely love:

https://www.beachbodyondemand.com/blog/midnight-moon-chocolate-recover-smoothie

UK

Today’s workout—Quads & Calves

Who’s ready to work those quads and calves again? If you drop anything on the floor after this workout, you may want to leave it there until your legs recover enough to squat again! 😉

Now that you’re getting familiar with the kinds of moves in this program , can you really think about your form? Joel gives great cues to help you feel it in all the right places. You’ll need your Recover today!

Did you know that you can use Recover in recipes? It packs a good amount of protein and other beneficial ingredients to help your muscles recover, ‡plus it’s amazing for satisfying your sweet cravings. Here’s a Midnight Moon Chocolate Recover recipe I absolutely love:

https://www.beachbodyondemand.com/blog/midnight-moon-chocolate-recover-smoothie

‡Whey, pea, and casein are sources of protein. High in protein.

image

Workout Day 10: Back & Triceps

Today’s workout—Back & Triceps

It’s another lift + HIIT day, and the focus is on the back and triceps. How do you like the mix of the two?

Are you starting to notice physical or mental changes in yourself? They’re both so important for your overall well-being. Make sure to use your Weight Progression Tracker to keep up with your weight selection. And try to challenge yourself to go a little heavier each week.

Let’s talk about nutrition. Are you following Portion Fix or 2B Mindset? What do you like about the nutrition program ? What challenges are you facing? We’re all in this together, so feel free to share your wins as well as your challenges. Let’s learn from each other!

Coach Tip

Share any updates about your personal progress, and tell the group that you’re proud of them for working so hard.

image

Workout Day 11: Hamstrings & Glutes

Today’s workout—Hamstrings & Glutes

Get ready to work those hamstrings and glutes today! How do you feel about two leg days each week?

Think back to why you started this program and what you’re hoping to get out of it. Each rep is getting you closer to your goals. Stay intentional, focus on your form, and make it count.

And remember, you won’t always be motivated, but you can always be disciplined! You’ll never regret finishing a workout, even when you had to push yourself to get started.

Coach Tip

Remind the group that the LIIFT Express 20-minute workouts can be used on busy days. A shorter workout is better than no workout. It’s consistency that matters.

image

Workout Day 12: Shoulders

US

Today’s workout—Shoulders

It’s the last workout of week two! Can you believe how fast it’s going?

Today’s workout is shoulders. What’s your favorite muscle group to work? Which do you find most challenging? Are you noticing changes compared to where you began the program ?

Coach Tip

Why not show off YOUR 2-week progress? Even though it’s still early in the program,some of your BODgroup members may start to lose their initial enthusiasm. You can help get them excited again by showing them what’s possible. It’s a good idea to also remind them that a balance between intense training and recovery is essential for getting fit and feeling good. They can focus on active recovery, like yoga and flexibility workouts on BODi.

They can also incorporate Protein Recharge into their nighttime routine to help with recovery while they sleep.*

*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’s workout—Shoulders

It’s the last workout of week two! Can you believe how fast it’s going?

Today’s workout is shoulders. What’s your favorite muscle group to work? Which do you find most challenging? Are you noticing changes compared to where you began the program ?

Coach Tip

Why not show off YOUR 2-week progress? Even though it’s still early in the program,some of your BODgroup members may start to lose their initial enthusiasm. You can help get them excited again by showing them what’s possible. It’s a good idea to also remind them that a balance between intense training and recovery is essential for getting fit and feeling good. They can focus on active recovery, like yoga and flexibility workouts on BODi.

They can also incorporate Protein Recharge into their nighttime routine to help with recovery while they sleep.

UK

Today’s workout—Shoulders

It’s the last workout of week two! Can you believe how fast it’s going?

Today’s workout is shoulders. What’s your favorite muscle group to work? Which do you find most challenging? Are you noticing changes compared to where you began the program ?

Coach Tip

Why not show off YOUR 2-week progress? Even though it’s still early in the program,some of your BODgroup members may start to lose their initial enthusiasm. You can help get them excited again by showing them what’s possible. It’s a good idea to also remind them that a balance between intense training and recovery is essential for getting fit and feeling good. They can focus on active recovery, like yoga and flexibility workouts on BODi.

image

Workout Day 13: Rest Day

Rest Day

I’m so looking forward to this rest day. How about you? Have you noticed that LIIFT MORE changes show up in ways that aren’t always physical? What are some mental or emotional changes you’ve experienced so far?

Take a moment for some self-care today. You’ve worked hard all week. If you’re looking for a way to calm your mind and re-center, try the Unstress Meditation program on Beachbody On Demand. There are also meditation classes on BODi. If you try them, let us know what you think.

If meditation isn’t for you, maybe spend some time outdoors, go for a hike with a friend, or take your dog to a park. It’s your day to indulge in whatever your body needs.

Whatever you choose, snap a photo of your favorite self-care activity and share it here. You just might inspire someone!

Coach Tip

Consider talking about BEACHBAR as part of a healthy meal plan. They’re only about 150 calories [150–151 kcal], with 9–10 grams of protein and only 6 grams of sugar. When you’re thinking about your 2B Mindset or Portion Fix meals you can easily add a BEACHBAR as a daily snack option so you’re not tempted to grab junk food. Kids love them too! Don’t forget to share your favorite flavor , and you can mention that Joel’s favorite flavor is Chocolate Peanut Butter.

image

Workout Day 14: Rest Day

Rest Day

How are you spending your rest day? Are you doing an Upper or Lower Recovery workout? Take this day to refuel your body so you’re ready for week three.

Do you use weekends to shop for food? What about meal prep? Do you like to prepare things ahead of time or do you cook every day?

If it’s challenging to make meals ahead of time, try prepping proteins beforehand and then pairing them with freshly made sides.

Weekends are a great time to try new recipes. Here are two yummy breakfast recipes from the LIIFT MORE 1-Week Meal Plans for both FIXATE and 2B Mindset that would be perfect on weekends:

FIXATE Ham & Cheese Toast
https://www.beachbodyondemand.com/programs/liiftmore/nutrition

Superfood Scramble
https://www.beachbodyondemand.com/programs/liiftmore/nutrition

Coach Tip

Share your grocery shopping and meal prep tips. Emphasize how nutrition is just as important as your workouts.

image

Workout Day 15: Chest & Biceps

Today’s workout—Chest & Biceps

We’re halfway through Phase 1 of LIIFT MORE! There’s no stopping us now.

Today’s workout is all about chest and biceps. Are you ready to push yourself a little harder? Can you take it to the next level this week?

Remember that health is a choice, and you’re here because you decided to make yourself a priority. This is your time to do something just for you. So give Joel your best effort!

Coach tip:
Ask if everyone is using the Weight Progression Tracker and what improvements they’re making. Also share whether you’ve been able to start lifting heavier weights and what progress you’re making.

image

Workout Day 16: Quads & Calves

Today’s workout—Quads & Calves

It’s another lift + HIIT day, and it’s quads and calves again. What do you think about the HIIT portion when you’ve worked your legs so hard? Do you prefer all lifting, or the combo?

Coach tip:
You only get amazing results when you pair it with the right nutrition. Share which nutrition program you follow and what you do to make it work for you.

The Quick Start Nutrition Guide is a great resource for weekday recipe ideas, and so are FIXATE and The Mindset Menu on BOD. You can also search the blog on BOD for inspiration. There’s no shortage of simple, healthy recipes!

Here are two recipe ideas you can share:

FIXATE Easy No-Bean Chili (page 59 of the Quick Start Nutrition Guide)

Mindset Menu Cheesy Cabbage Steak Turkey Sandwich (page 60 of the Quick Start Nutrition Guide)

image

Workout Day 17: Back & Triceps

Today’s workout—Back & Triceps

Ready to build a strong back and toned triceps? These muscle groups aren’t just for looks, they’re essential for everyday activities too!

If you’re comfortable, I encourage you to share pics or stories of your LIIFT MORE progress so far! We’re ready to cheer you on and give you virtual high-fives.

What changes are you seeing, in your body or your life? Do your clothes fit better? Do you have more energy? Can you lift heavier weights? I know we have a way to go in this program, but small steps lead to big achievements!

Coach tip:
Share a LIIFT MORE test group before and after photo.

image

Workout Day 18: Hamstrings & Glutes

US

Today’s workout—Hamstrings & Glutes

Some days you wake up motivated, and some days you have to rely on Energize to give you motivation. How are you feeling today? No matter how you answer, let’s work those hamstrings and glutes!

I may be feeling a little sore, but it’s so fulfilling to prioritize myself and my fitness. I’m grateful for the body I have and what it can do! How about you?

Coach Tip

Now’s a good time to talk about Beachbody Performance Recover. If members of your group are feeling really sore, they might be pushing themselves too hard in their workouts. Encourage them to follow the modifier, and share that you use Recover after every workout to help with muscle recovery.* Here’s a good article to help people learn more about Recover and how it can help.
https://www.beachbodyondemand.com/blog/beachbody-performance-recover

*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’s workout—Hamstrings & Glutes

Some days you wake up motivated, and some days you have to rely on Energize to give you motivation. How are you feeling today? No matter how you answer, let’s work those hamstrings and glutes!

I may be feeling a little sore, but it’s so fulfilling to prioritize myself and my fitness. I’m grateful for the body I have and what it can do! How about you?

Coach Tip

Now’s a good time to talk about Beachbody Performance Recover. If members of your group are feeling really sore, they might be pushing themselves too hard in their workouts. Encourage them to follow the modifier, and share that you use Recover after every workout to help with muscle recovery. Here’s a good article to help people learn more about Recover and how it can help.
https://www.beachbodyondemand.com/blog/beachbody-performance-recover

UK

Today’s workout—Hamstrings & Glutes

Some days you wake up motivated, and some days you have to rely on Energize to give you motivation. How are you feeling today? No matter how you answer, let’s work those hamstrings and glutes!

I may be feeling a little sore, but it’s so fulfilling to prioritize myself and my fitness. I’m grateful for the body I have and what it can do! How about you?

Coach Tip
Now’s a good time to talk about Beachbody Performance Recover. If members of your group are feeling really sore, they might be pushing themselves too hard in their workouts. Encourage them to follow the modifier, and share that you use Recover after every workout. Here’s a good article to help people learn more about Recover and how it can help.
https://www.beachbodyondemand.com/blog/beachbody-performance-recover

image

Workout Day 19: Shoulders

Today’s workout—Shoulders

Week 3—done!

The last workout of the week is shoulders. I know it can feel tough at times, but you keep showing up. And you’re doing great!

Always remember that consistency is key to results. If you ever feel like you can’t commit to 45 minutes, don’t skip the workout! Do one of the 20-minute LIIFT Express workouts that were developed to help you stay on-track, even when you have a busy schedule. There is an express workout for each muscle group, so you can follow our schedule no matter what. You’ve got this!

image

Workout Day 20: Rest Day

US

Rest Day

You earned this rest day. Do something fun for yourself today!

Let’s look back on this week. Did you get stronger? Has your form improved? Do you have a new favorite move?

What about your nutrition? Can you describe it on a scale of 1 to 10? 10 means you’re 100% on-track, and 1 means you have some room for improvement. 😉

Tell us about any challenges you’re facing, and share your successes! We want to hear all your tips and tricks for making fitness and nutrition easier.

Coach Tip

In a challenging program like LIIFT MORE, Beachbody Performance Protein Recharge can be a game-changer. That’s why Joel recommends it so strongly. Your group should think of it as essential for their recovery and a tool to help them feel like they can keep working hard. Make sure to share your unique experience with this supplement as you progress through the program. You may inspire the group with your story!*

Protein Recharge: Helps support muscle recovery, helps combat exercise-induced muscle soreness, helps reduce muscle breakdown. It has slow-release micellar casein protein to help promote muscle growth and reduce muscle breakdown overnight.*

*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.

image

CA

Rest Day

You earned this rest day. Do something fun for yourself today!

Let’s look back on this week. Did you get stronger? Has your form improved? Do you have a new favorite move?

What about your nutrition? Can you describe it on a scale of 1 to 10? 10 means you’re 100% on-track, and 1 means you have some room for improvement. 😉

Tell us about any challenges you’re facing, and share your successes! We want to hear all your tips and tricks for making fitness and nutrition easier.

Coach Tip

In a challenging program like LIIFT MORE, Beachbody Performance Protein Recharge can be a game-changer. That’s why Joel recommends it so strongly. Your group should think of it as essential for their recovery and a tool to help them feel like they can keep working hard. Make sure to share your unique experience with this supplement as you progress through the program. You may inspire the group with your story!

Protein Recharge: It’s specially formulated with key ingredients to help support muscle recovery, promote muscle protein synthesis, and help build lean muscle as part of your fitness and healthy eating program.

image

UK

Rest Day

You earned this rest day. Do something fun for yourself today!

Let’s look back on this week. Did you get stronger? Has your form improved? Do you have a new favorite move?

What about your nutrition? Can you describe it on a scale of 1 to 10? 10 means you’re 100% on-track, and 1 means you have some room for improvement. 😉

Tell us about any challenges you’re facing, and share your successes! We want to hear all your tips and tricks for making fitness and nutrition easier.

image

Workout Day 21: Rest Day

Rest Day

How are you spending your rest day?

Next week is the last week of Phase 1. What will you focus on? Increasing your weights, dialing-in your nutrition, or something else? Tell us here for accountability!

If you feel like doing some extra movement today, you can always check out a low-intensity or low-impact class on BODi. Let us know which one you choose. Maybe some of us will join you!

Coach tip:
Some healthy habits may start slipping at this point during the program . Keep checking in with your BODgroup members to ensure they’re staying on top of their nutrition and using their Beachbody Performance “Joel Stack.”

image

Workout Day 22: Chest & Biceps

US

Today’s workout—Chest & Biceps

Have you done today’s chest and biceps workout yet? I noticed how much stronger I’m feeling, and it really got me fired up! I know I’ve been working hard, but now I can see my progress.

What progress are you seeing? Share it here so we can all give you a shout-out.

Coach Tip
Check in with your group to ensure they’re on top of their supplements. It’s the final week of Phase 1 and getting the right fuel will help them get ready for a new challenge in Phase 2.

Energize
● A pre-workout that helps give you a boost to help you power through your workouts*
● Made with beta-alanine, low-dose caffeine from green tea and coffee bean extracts, and quercetin

Recover
● A post-workout supplement to help jump-start recovery and build lean muscle*
● Made with high-quality proteins and phytonutrients to help speed muscle recovery, combat exercise-induced muscle soreness, and improve strength*

*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

Rest Day
Today’s workout—Chest & Biceps

Have you done today’s chest and biceps workout yet? I noticed how much stronger I’m feeling, and it really got me fired up! I know I’ve been working hard, but now I can see my progress.

What progress are you seeing? Share it here so we can all give you a shout-out.

Coach Tip
Check in with your group to ensure they’re on top of their supplements. It’s the final week of Phase 1 and getting the right fuel will help them get ready for a new challenge in Phase 2.

Energize
● A pre-workout that helps give you a boost to help you power through your workouts
● Made with beta-alanine, low-dose caffeine from green tea and coffee bean extracts, and quercetin

Recover
● A post-workout supplement to help jump-start recovery and build lean muscle
● Made with high-quality proteins and phytonutrients to help speed muscle recovery and muscle protein synthesis

UK

Rest Day
Today’s workout—Chest & Biceps
Have you done today’s chest and biceps workout yet? I noticed how much stronger I’m feeling, and it really got me fired up! I know I’ve been working hard, but now I can see my progress.

What progress are you seeing? Share it here so we can all give you a shout-out.

Coach Tip
Check in with your group to ensure they’re on top of their supplements. It’s the final week of Phase 1 and getting the right fuel will help them get ready for a new challenge in Phase 2.

Energize
● A pre-workout that helps give you a boost to help you power through your workouts†
● Made with beta-alanine, low-dose caffeine from green tea and coffee bean extracts, and quercetin

Recover
● A post-workout supplement to help contribute to growth in muscle mass and maintenance of normal bones‡
● Made with high-quality proteins and phytonutrients

†Contains caffeine, which enhances mental alertness during intense muscular activity.
‡Whey, pea, and casein are sources of protein. High in protein.

image

Workout Day 23: Quads & Calves

US

Today’s workout—Quads & Calves

Are you ready to sweat? It’s another lift + HIIT day and we are gonna burn!

This is the last week of phase 1 and I want to hear what you’re loving about these workouts! Has Joel said something that stuck with you? Do you feel stronger with every workout? Do you take pride in your sweaty selfies? Share a victory, big or small!

Remember that if you’re ever short on time, you can do a 20-minute LIIFT Express workout. One of the workouts uses the Beachbody Bike, and it’s SO fun and SO sweaty.

Coach Tip
You will need a Beachbody Bike for one of the LIIFT Express workouts, as well as for the LIIFT WEEK: Lift + Cycle workouts on BODi (available in September 2022, to be done after this program ends). This is a good time to remind the group to get their Beachbody Bike in time for LIIFT Week.

You can also talk about adding Beachbody Performance Hydrate to your water during workouts. Mention that Hydrate is perfect to help replace electrolytes lost during exercise and improve your endurance by fueling those hard-working muscles.*

*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’s workout—Quads & Calves

Are you ready to sweat? It’s another lift + HIIT day and we are gonna burn!

This is the last week of phase 1 and I want to hear what you’re loving about these workouts! Has Joel said something that stuck with you? Do you feel stronger with every workout? Do you take pride in your sweaty selfies? Share a victory, big or small!

Remember that if you’re ever short on time, you can do a 20-minute LIIFT Express workout. One of the workouts uses the Beachbody Bike, and it’s SO fun and SO sweaty.

Coach Tip
You will need a Beachbody Bike for one of the LIIFT Express workouts, as well as for the LIIFT WEEK: Lift + Cycle workouts on BODi (available in September 2022, to be done after this program ends). This is a good time to remind the group to get their Beachbody Bike in time for LIIFT Week.

You can also talk about adding Beachbody Performance Hydrate to your water during workouts. Mention that Hydrate is perfect to help replace electrolytes lost during exercise and improve your endurance by fueling those hard-working muscles.

UK

Today’s workout—Quads & Calves

Are you ready to sweat? It’s another lift + HIIT day and we are gonna burn!

This is the last week of phase 1 and I want to hear what you’re loving about these workouts! Has Joel said something that stuck with you? Do you feel stronger with every workout? Do you take pride in your sweaty selfies? Share a victory, big or small!

Remember that if you’re ever short on time, you can do a 20-minute LIIFT Express workout.

image

Workout Day 24: Back & Triceps

Today’s workout—Back & Triceps

Another back and triceps today! Do you love this combo? It’s hard, but Joel makes it fun, so at least I’m laughing through the burn.

Do you ever get in a midweek slump? I know I do, especially with my nutrition. So I try to make something different to get out of my rut. Here are a couple of recipes that are easy and delicious for any day of the week.

FIXATE Turkey Taco Lettuce Wraps
https://www.beachbodyondemand.com/programs/liiftmore/nutrition

Danielle’s Fennel and Celery Salad with Tuna
https://www.beachbodyondemand.com/programs/liiftmore/nutrition

No matter whether you’re trying to lose weight or build muscle (or both!), it’s important to fuel your body well. If you make either of these recipes, let us know what you think.

image

Workout Day 25: Hamstrings & Glutes

Today’s workout—Hamstrings & Glutes

Your hamstrings and glutes should be on fire after today’s workout. How do you feel?

Can you believe we’re almost at the end of Phase 1? You’ve come too far to quit now! Keep going and let’s earn our LIIFT MORE badge. Did you know that you get a badge for BOD programs bike rides, and nutrition? I find it so motivating. What other badges have you collected?

Coach tip:
Remind your group members that Beachbody Performance supplements are designed to work together to help you get the most out of your workouts—before, during, and after! Proper energy, hydration, and recovery are all essential for helping you push hard and get better results.

image

Workout Day 26: Shoulders

Today’s workout—Shoulders

You made it to the last workout of Phase 1! Congrats!

Let’s hit those shoulders hard, then celebrate! Thank you all for the motivation, encouragement, and inspiration you provided during these first 4 weeks. We need each other, so let’s continue to support one another in Phase 2!

Speaking of hard work, we’ve used ALLLL the muscles in these first 4 weeks. What has been your favorite muscle group to work? What are your goals for Phase 2?

Coach tip:
Encourage members to take progress photos so they can see how far they’ve come. Feel free to share a before and after photo to keep everyone inspired to work hard.

image

Workout Day 27: Rest Day

Rest Day

Let’s take a moment to reflect. How do you feel? I feel more confident and fulfilled, because I’ve taken time to focus on my fitness goals and invest time in myself. What about you?

Props to everyone in this group for focusing on your health and wellness. I know that it’s not always easy to stay consistent with your workouts or meal prep—especially when your family, your job, and your friends all want a piece of you. But by showing up for yourself, you’re honoring your needs too—all while maintaining the forward momentum necessary to reach your goals. So, keep it up!

Coach tip:
Now’s a great time to share your personal journey and your goals for Phase 2.

image

Workout Day 28: Rest Day

Rest Day

Phase 1 of LIIFT MORE was all about perfecting your form, building strength, and helping you get on-track with your nutrition.

For Phase 2, get ready to add some reps and dial up the intensity!

You CAN reach your goals, and we’re here to help! Let’s keep motivating each other to push through the challenge.

Coach tip:
Your BODgroup members might be running low on Beachbody Performance. Ask them if they need to order more, and reinforce that supplements can help give you a boost so you get maximum results from your hard work.

image

Workout Day 29: Legs

Today’s workout—Legs

Who’s hyped for Phase 2? It’s a new month, and this time we’re starting with legs.

You’ll notice that these workouts have more reps and more intensity. Don’t worry about what anyone else is doing. Keep going at your own pace. It’s you vs you!

Coach tip:
If you have a favorite song that gets you pumped and ready for a challenge, share it with your group.

Encourage your group to use the Weight Progression Tracker.

image

Workout Day 30: Chest & Back

US

Today’s workout—Chest & Back

Your first lift + HIIT day of Phase 2 is chest and back. This is a new muscle grouping, so be sure to let us know how you like it!

In the lifting portion you have maximum power to push those heavy weights. Then you can empty your tank in the HIIT portion and burn tons of calories. The endorphin rush you get after a good workout makes it all worth it.

Let’s break a sweat!

Coach Tip
The workouts are getting harder, so you can recommend Hydrate to help replace electrolytes lost during exercise.*

*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.

Remind the group that sleep is essential for muscle growth and repair. They’re going to need rest to keep up in Phase 2.

CA

Today’s workout—Chest & Back
Your first lift + HIIT day of Phase 2 is chest and back. This is a new muscle grouping, so be sure to let us know how you like it!

In the lifting portion you have maximum power to push those heavy weights. Then you can empty your tank in the HIIT portion and burn tons of calories. The endorphin rush you get after a good workout makes it all worth it.

Let’s break a sweat!

Coach Tip
The workouts are getting harder, so you can recommend Hydrate to help replace electrolytes lost during exercise.

Remind the group that sleep is essential for muscle growth and repair. They’re going to need rest to keep up in Phase 2.

UK

Today’s workout—Chest & Back

Your first lift + HIIT day of Phase 2 is chest and back. This is a new muscle grouping, so be sure to let us know how you like it!

In the lifting portion you have maximum power to push those heavy weights. Then you can empty your tank in the HIIT portion and burn tons of calories. The endorphin rush you get after a good workout makes it all worth it.

Let’s break a sweat!

Coach Tip
Remind the group that sleep is essential for muscle growth and repair. They’re going to need rest to keep up in Phase 2.

image

Workout Day 31: Shoulders

Today’s workout—Shoulders

Time to work those shoulders!

Do you ever get in a slump where you struggle with motivation? Me too. It’s normal. That’s where discipline works better than willpower. We started with a goal at the beginning of this program , and we’re more than halfway there. Stick with it and be committed to consistency, even if you’re not 100% perfect all the time.

If you’re feeling a bit off-track, think about why and what you might do to get back on board. Let’s share some of our victories (however big or small) with the group. We can do hard things as long as we’re together.

image

Workout Day 32: More Legs

US

Today’s workout—More Legs

Wait, did Joel just say “more legs”? Think you can handle it? I know you can!

What was your favorite thing about leg day? Can you do more reps now? What about your weight selection? For me, it felt amazing to do more reps. I love seeing the progress I’ve made.

Coach Tip
Remind the group that Beachbody Performance Recover can help them bounce back faster after hard workouts like today.

Recover helps combat exercise-induced muscle soreness and jump-start recovery so you can hit every workout with strength and intensity.*

*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’s workout—More Legs

Wait, did Joel just say “more legs”? Think you can handle it? I know you can!

What was your favorite thing about leg day? Can you do more reps now? What about your weight selection? For me, it felt amazing to do more reps. I love seeing the progress I’ve made.

Coach Tip
Remind the group that Beachbody Performance Recover can help them bounce back faster after hard workouts like today.
Recover helps jump-start recovery so you can hit every workout with strength and intensity. Take Recover after every workout to help speed muscle recovery, support muscle growth, and promote muscle protein synthesis.

UK

Today’s workout—More Legs

Wait, did Joel just say “more legs”? Think you can handle it? I know you can!

What was your favorite thing about leg day? Can you do more reps now? What about your weight selection? For me, it felt amazing to do more reps. I love seeing the progress I’ve made.

Coach Tip
Remind the group that Beachbody Performance Recover can help them bounce back faster after hard workouts like today.

Take Recover after every workout to support muscle protein synthesis and maintain muscle mass.‡

‡High in protein.

image

Workout Day 33: Arms

Today’s workout—Arms

Better brush your hair BEFORE your workout, because you probably won’t be able to lift your arms afterward.

It’s the last workout of the week! Make sure to pay attention to your form so you stay injury-free and keep the results coming.

Looking for some new snack ideas? Check out these options from Portion Fix and 2B Mindset.

FIXATE Cucumber Hummus Roll Ups
https://www.beachbodyondemand.com/programs/liiftmore/nutrition

Berries and Yogurt
https://www.beachbodyondemand.com/programs/liiftmore/nutrition

image

Workout Day 34: Rest Day

Rest Day

You made it to the first rest day of Phase 2! What did you think of the new workout structure?

Make sure you use this weekend to recover properly, take a walk, and/or pamper yourself somehow. Not allowing your body to rest can lead to burnout, fitness plateaus, and slowing down your progress.

If you’re feeling motivated, share it with the group. And if you’re in need of some motivation, let us know that too. We’re here for each other!

image

Workout Day 35: Rest Day

Rest Day

We’re over halfway through the program. Have your goals changed, or are they still the same as when we started?

If you’re looking for an active way to recover today, try one or both of Joel’s recovery workouts. One is focused on upper body and one is focused on lower body.

Coach tip:
You can talk about the variety of classes on BODi, from yoga to cycling, that can keep your group moving on the weekends. Also remind them that LIIFT Week will be waiting for them on BODi when they finish LIIFT MORE, as an unofficial “week 9” of the program .

image

Workout Day 36: Legs

US

Welcome to week 2 of Phase 2! Let’s get our legs working.

By now, you’re probably familiar with the moves and know what to expect. So more than ever, focus on improving your form. Can you increase your range of motion or lift a little heavier? If you really want to challenge yourself, you can add one of the LIIFT Express workouts. But I don’t recommend that if you’re truly working hard in your regular workouts. More is not always better.

Coach Tip
You can do a check-in to see who is using their Beachbody Performance supplements and reinforce how they help you get better results.

You can remind the group that Joel recommends using all four products, aka the “Joel Stack.” Here’s a refresher of each product:

• Energize: Helps promote endurance, enhance exercise performance, and sharpen focus. It’s great to help you get an energy boost before your workout so you can get more out of it.*

• Recover: Helps improve muscle recovery, helps promote muscle protein synthesis and support rebuilding, and helps manage exercise-induced muscle soreness. Recover contains slow-, medium-, and fast-release protein to help improve muscle recovery after your workout. Take it after your workout to help support lean muscle growth and reduce post-workout muscle soreness.*

• Hydrate: Helps replace electrolytes lost during exercise. You can talk about how these workouts are longer than they may be used to, and tough. So it’s important to drink Hydrate and help fuel those working muscles. Drink it during exercise to improve endurance, support fluid absorption, and delay exercise-induced muscle fatigue.*

*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 2 of Phase 2! Let’s get our legs working.

By now, you’re probably familiar with the moves and know what to expect. So more than ever, focus on improving your form. Can you increase your range of motion or lift a little heavier? If you really want to challenge yourself, you can add one of the LIIFT Express workouts. But I don’t recommend that if you’re truly working hard in your regular workouts. More is not always better.

Coach Tip
You can do a check-in to see who is using their Beachbody Performance supplements and reinforce how they help you get better results.

You can remind the group that Joel recommends using all four products, aka the “Joel Stack.” Here’s a refresher of each product:

• Energize: Helps promote endurance, enhance exercise performance, and sharpen focus. It’s great to help you get an energy boost before your workout so you can get more out of it.

• Recover: Recover helps jump-start recovery so you can hit every workout with strength and intensity. Take Recover after every workout to help speed muscle recovery, support muscle growth, and promote muscle protein synthesis.

• Hydrate: Helps replace electrolytes lost during exercise. You can talk about how these workouts are longer than they may be used to, and tough. So it’s important to drink Hydrate and help fuel those working muscles. Drink it during exercise to improve endurance, support fluid absorption, and delay exercise-induced muscle fatigue.

UK

Today’s workout—Legs

Welcome to week 2 of Phase 2! Let’s get our legs working.

By now, you’re probably familiar with the moves and know what to expect. So more than ever, focus on improving your form. Can you increase your range of motion or lift a little heavier? If you really want to challenge yourself, you can add one of the LIIFT Express workouts. But I don’t recommend that if you’re truly working hard in your regular workouts. More is not always better.

Coach Tip
Coach tip:
You can do a check-in to see who is using their Beachbody Performance supplements and reinforce how they help you get better results.

You can remind the group that Joel recommends using Energize and Recover.

• Energize: Helps promote endurance, enhance exercise performance, and sharpen focus. It’s great to help you get an energy boost before your workout so you can get more out of it.†

• Recover: Take Recover after every workout to help contribute to growth in muscle mass and maintenance of normal bones.‡

†Contains caffeine, which enhances mental alertness during intense muscular activity.
‡Whey, pea, and casein are sources of protein. High in protein.

image

Workout Day 37: Chest & Back

US

Today’s workout—Chest & Back

How do you like chest and back workouts? That’s what we’re doing today.

I really like working this combo. It makes me feel balanced since they’re opposing muscle groups—the chest is for pushing and the back is for pulling. You need both for well-rounded strength. This workout also helps stabilize and strengthen your core.

Share your thoughts on today’s workout!

Coach Tip
Beachbody Performance supplements can be used in so many delicious recipes. Here’s a delicious way to use Recover that people may not have thought of before.

Pineapple Orange Turmeric Smoothie
https://www.beachbodyondemand.com/blog/recover-pineapple-orange-turmeric-smoothie

CA

Today’s workout—Chest & Back

How do you like chest and back workouts? That’s what we’re doing today.

I really like working this combo. It makes me feel balanced since they’re opposing muscle groups—the chest is for pushing and the back is for pulling. You need both for well-rounded strength. This workout also helps stabilize and strengthen your core.

Share your thoughts on today’s workout!

Coach Tip
Beachbody Performance supplements can be used in so many delicious recipes. Here’s a delicious way to use Recover that people may not have thought of before.

Pineapple Orange Turmeric Smoothie
https://www.beachbodyondemand.com/blog/recover-pineapple-orange-turmeric-smoothie

UK

Today’s workout—Chest & Back

How do you like chest and back workouts? That’s what we’re doing today.

I really like working this combo. It makes me feel balanced since they’re opposing muscle groups—the chest is for pushing and the back is for pulling. You need both for well-rounded strength. This workout also helps stabilize and strengthen your core.

Share your thoughts on today’s workout!

Coach Tip
Coach tip:
Beachbody Performance supplements can be used in so many delicious recipes. Here’s a delicious way to use Recover that people may not have thought of before.

Chocoloate Zucchini Bread Smoothie
https://www.beachbodyondemand.com/blog/recover-pineapple-orange-turmeric-smoothie

image

Workout Day 38: Shoulders

US

Today’s workout—Shoulders

You’re definitely going to feel the pump in your shoulders after today’s workout.

LIIFT MORE is a very straightforward program , but I’m sure you’ve noticed by now that it’s not easy! I’m proud of all of you for sticking with it so far. There are no shortcuts or fad diets that can get you the results you get from hard work and consistency. It’s up to you to put in the effort for sustainable results.

If you ever think about quitting, think back to why you started. Feel free to share your “why” with the rest of the group!

Coach Tip
Remind your group that Beachbody Performance Energize can help give them the energy they need to perform at the highest level. You can talk about how it helps you get ready for an intense workout, especially if you’re having a low-energy day.*

Take Energize before you work out to help sharpen your focus, push harder, and last 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.

CA

Today’s workout—Shoulders

You’re definitely going to feel the pump in your shoulders after today’s workout.

LIIFT MORE is a very straightforward program , but I’m sure you’ve noticed by now that it’s not easy! I’m proud of all of you for sticking with it so far. There are no shortcuts or fad diets that can get you the results you get from hard work and consistency. It’s up to you to put in the effort for sustainable results.

If you ever think about quitting, think back to why you started. Feel free to share your “why” with the rest of the group!

Coach Tip
Remind your group that Beachbody Performance Energize can help give them the energy they need to perform at the highest level. You can talk about how it helps you get ready for an intense workout, especially if you’re having a low-energy day.

Take Energize before you work out to help sharpen your focus, push harder, and last longer.

UK

Today’s workout—Shoulders

You’re definitely going to feel the pump in your shoulders after today’s workout.

LIIFT MORE is a very straightforward program , but I’m sure you’ve noticed by now that it’s not easy! I’m proud of all of you for sticking with it so far. There are no shortcuts or fad diets that can get you the results you get from hard work and consistency. It’s up to you to put in the effort for sustainable results.

If you ever think about quitting, think back to why you started. Feel free to share your “why” with the rest of the group!

Coach Tip
Coach tip:
Remind your group that Beachbody Performance Energize can help give them the energy they need to perform at the highest level. You can talk about how it helps you get ready for an intense workout, especially if you’re having a low-energy day.†

Helps with focus and alertness during workouts†

†Contains caffeine, which enhances mental alertness during intense muscular activity.

image

Workout Day 39: Legs

Today’s workout—Legs

Another leg day? Yes, please!

Friends don’t let friends skip leg day! I’m holding each of you accountable for giving it your absolute best today. Can you do better than last week?

Make sure you’re keeping track of your progress on the Weight Progression Tracker. Nothing is more encouraging than to see how much stronger you’re getting.

Do you find you’re hungrier on leg days? It happens to me too! I like to try new recipes on days like that. Here are a couple that are super-yummy—and filling.

Joel’s Protein-Packed Stacked Burger with Sweet Potato and Carrot Fries
https://www.beachbodyondemand.com/programs/liiftmore/nutrition

FIXATE Turkey Sloppy Joes
https://www.beachbodyondemand.com/programs/liiftmore/nutrition

image

Workout Day 40: Arms

Today’s workout—Arms

Once you’ve finished this arms workout you’ll be ¾ of the way through LIIFT MORE. Crazy, right?

Please share what changes you’ve noticed in your body and/or lifestyle. Do you feel more confident? Are you close to reaching the goals you had set for yourself?

Are there things you still want to achieve during the final two weeks? We’d love to hear more about your experience!

If you’re comfortable, take a progress pic and share it with the group.
image

Workout Day 41: Rest Day

Rest Day
How do you like to spend your rest days? Are you physically active? Or maybe you do something creative? Whether you choose to go for a walk, cook your favorite [meal, take a nap, or anything else—it’s up to you!

Listen to your body and what it needs. You put in a lot of hard work during the week. Taking your rest days will help you stay consistent and keep you from burning out.

I know this group is about fitness, but even more important than that is building habits that support your health and wellness, inside and out. Workouts and movement are one piece of that, and rest days and intentional self-care are another.

Coach tip:
Share how you like to spend your rest days. Maybe share a picture of what you’re doing today.

image

Workout Day 42: Rest Day

We’ve reached the end of another week. Are you ready to take on the last 2 weeks of the program ? You’ve got this!

Tonight I want you to focus on getting a full night’s sleep. You need adequate rest so you can put in the work tomorrow. Your body is working hard, and it’s important to allow your muscles some time to recover! Sleep is crucial for muscle growth and repair.

Coach tip:
Share your wind-down routine with the group. How many hours of sleep are you trying to get? Any fun nighttime rituals you want to share? You can also suggest doing a meditation class on BODi.

image

Workout Day 43: Legs

Today’s workout—Legs

All right, you guys. It’s a new week, and it’s time for a new legs workout.

Were you able to recover over the weekend? I know leg workouts can be exhausting, but when I take advantage of my rest days to do a recovery workout, I feel so much stronger.

Give it your best, so you can end today’s workout with a sense of accomplishment and satisfaction.

Coach tip:
Time for a reminder to stay on-track with nutrition. A lot of the work to reach your fitness goals happens in the kitchen. Ask how their nutrition program is going and if they have any go-to recipes to share.

image

Workout Day 44: Chest & Back

Today’s workout—Chest & Back

Are you finding your groove in Phase 2? Today is another chest and back day. I wonder if you can eke out a few more reps. What do you think?

Do you have a mirror in your workout space? I find it helpful to listen to Joel’s cues and corrections to be sure I’m engaging the right muscles, then watch myself in the mirror. By now you know how important proper form is, for efficiency and results.

image

Workout Day 46: More Legs

Today’s workout—More Legs

I feel like I need a new workout playlist for today’s legs workout. Do you work out to your own music? Drop your Spotify links or favorite tracks below…I need some inspiration!

Coach tip:
Take some time to recognize the efforts of someone who has been doing consistently well in your group. This isn’t an easy program . Giving someone props can help them feel good about themselves and all the work they’re putting in. Encourage your group members to name people they’ve felt inspired or supported by in the BODgroup.

image

Workout Day 47: Arms

Today’s workout—Arms

Is it just me, or do you have Jell-O arms after today’s workout?

I noticed that the moves haven’t changed, but I’m getting so much stronger. I’m also trying to lift heavier. How about you? Are you embracing the burn and maxing out your strength?

Have you made any changes in your daily routine because of this program ? Any new good habits you want to share?

Coach tip:
Share a healthy habit you’ve formed as a result of doing this program .

image

Workout Day 48: Rest Day

Rest Day

I looove rest day. You too?

Let’s close out this week with some reflection and check in with ourselves. How are you feeling? Do you feel proud of your commitment? I’m proud of you!

Look at your Weight Progression Tracker. Are you surprised with the gains you’re making? It’s amazing how much progress you can make without even realizing it.

Take some time today to reset and allow your muscles to relax.

image

Workout Day 49: Rest Day

Rest Day

We’re wrapping up week 7. You’re so close to the finish line! How are you setting yourself up to crush our final week together?

Let’s give this week everything we have. Drink your water, take your Beachbody Performance supplements, and get enough sleep so your body is ready.

image

Workout Day 50: Legs

Today’s workout—Legs

Can you believe we only have FIVE more workouts? Let’s do this legs workout and make ourselves proud.

Also, I want everyone to take a moment to recognize [UK: recognise] just how far you’ve come. You keep coming back, and you keep getting results. You’re awesome!

If you want, share with the group what you’ve noticed most about your energy, your stamina, your determination, or anything else you’ve discovered about yourself during our 8 weeks together.

Coach tip:
Share something you’ve learned about your progress and transformation during this program .

image

Workout Day 51: Chest & Back

US

Today’s workout—Chest & Back

It’s the final chest and back workout of the program . If you’ve been wanting to go heavier or intensify the moves, today’s a good day to do it.

Coach Tip
Check in with your group to ensure they’re on top of their supplements. It’s the final week and getting the right fuel will help them make the most of it!

These two Beachbody Performance supplements will definitely come in handy:

Energize
● A pre-workout that helps give you a boost to help you charge through your workouts*
● Made with beta-alanine, low-dose caffeine from green tea and coffee bean extracts, and quercetin

Recover
● A post-workout supplement to help jump-start recovery and build lean muscle*
● Made with high-quality proteins and phytonutrients to help speed muscle recovery and support muscle protein synthesis*

*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’s workout—Chest & Back

It’s the final chest and back workout of the program . If you’ve been wanting to go heavier or intensify the moves, today’s a good day to do it.

Coach Tip
Check in with your group to ensure they’re on top of their supplements. It’s the final week and getting the right fuel will help them make the most of it!

These two Beachbody Performance supplements will definitely come in handy:

Energize
● A pre-workout that helps give you a boost to help you charge through your workouts
● Made with beta-alanine, low-dose caffeine from green tea and coffee bean extracts, and quercetin

Recover
● A post-workout supplement to help jump-start recovery and build lean muscle
● Made with high-quality proteins and phytonutrients to help speed muscle recovery and support muscle protein synthesis

UK

Today’s workout—Chest & Back

It’s the final chest and back workout of the program . If you’ve been wanting to go heavier or intensify the moves, today’s a good day to do it.

Coach Tip
Coach tip:
Check in with your group to ensure they’re on top of their supplements. It’s the final week and getting the right fuel will help them make the most of it!

These two Beachbody Performance supplements will definitely come in handy:

Energize
● A pre-workout that helps give you a boost to help you charge through your workouts†
● Made with beta-alanine, low-dose caffeine from green tea and coffee bean extracts, and quercetin

Recover
● A post-workout supplement to help jump-start recovery and build lean muscle‡
● Made with high-quality proteins and phytonutrients to help speed muscle recovery and support muscle protein synthesis

†Contains caffeine, which enhances mental alertness during intense muscular activity.
‡Whey, pea, and casein are sources of protein. High in protein.

image

Workout Day 52: Shoulders

Today’s workout—Shoulders

Last shoulders day!

You’ve been training for this the past 8 weeks. Your body already knows what to do, so give it everything you’ve got! Feel free to share a sweaty selfie with the group. Let’s crush it!

If you’re in the mood for something hearty to make this week, check out these delicious recipes.

FIXATE Black Bean Soup
https://www.beachbodyondemand.com/programs/liiftmore/nutrition

Sweet Sesame Glazed Eggplant Donburi (Japanese Rice Bowl)
https://www.beachbodyondemand.com/programs/liiftmore/nutrition

image

Workout Day 53: More Legs

Today’s workout—More Legs

Anyone else feeling a little sad that our time together is almost over? I hope that you’ve learned a lot, made friends, and felt supported while you’ve been a part of this group. And I hope that you continue to stick with the good habits you’ve developed, for both fitness and nutrition.

Now let’s crush another leg day together!

What nutrition program are you following, and what do you think of it? Are you going to keep eating this way when we’re done? The great thing about our programs is that they work for life. Once you reach your goal weight, you can easily move to maintenance. Both 2B Mindset and Portion Fix have guidelines to help you.

Remember, you have the motivation and the discipline to accomplish whatever it is that you want. Reach out for support and don’t second-guess yourself!

Coach tip:
If there’s any time to be consistent, it’s during the final week of LIIFT MORE. You’ll want your group members to keep taking Beachbody Performance as part of the good habits they’ve developed. Don’t forget to talk about the importance of sleep, rest, and drinking water!

image

Workout Day 54: Arms

US

Today’s workout—Arms

I don’t know whether to laugh or cry. It’s our last workout of the program ! I’m using that as motivation to give it absolutely everything I’ve got.

Sending you all hugs and fist bumps for your commitment these last 8 weeks.

Coach Tip
As the program comes to an end, consider sharing your Hydrate or Protein Recharge routine to help your group see how important they are to your fitness program. You can say something like, “I hope you maintain your nightly Recharge routine too. Did you know that if you blend it with less water and more ice it comes out thicker? Then you can eat it like ice cream before bed!”

CA

Today’s workout—Arms

I don’t know whether to laugh or cry. It’s our last workout of the program ! I’m using that as motivation to give it absolutely everything I’ve got.

Sending you all hugs and fist bumps for your commitment these last 8 weeks.

Coach Tip
As the program comes to an end, consider sharing your Hydrate or Protein Recharge routine to help your group see how important they are to your fitness program. You can say something like, “I hope you maintain your nightly Recharge routine too. Did you know that if you blend it with less water and more ice it comes out thicker? Then you can eat it like ice cream before bed!”

UK

Today’s workout—Arms

I don’t know whether to laugh or cry. It’s our last workout of the program ! I’m using that as motivation to give it absolutely everything I’ve got.

Sending you all hugs and fist bumps for your commitment these last 8 weeks.

image

Workout Day 55: Rest Day

Rest Day

Take a moment to reflect on this amazing journey we’ve gone through together. How do you feel? I don’t know about you, but I definitely feel like this program has given me so much—physically and emotionally. I’m proud of my results, but I’m also proud of the fact that I’ve taken this time to work on myself.

I’m going to treat myself to an Upper Recovery workout today. What are you going to do?

Don’t forget to submit your “before” and “after” photos to The Beachbody Challenge! Not only will you get an exclusive LIIFT MORE shirt (while supplies last), but you’ll be entered into the Beachbody Challenge for a chance to win a BIG cash prize. If you need help taking photos, check out BeachbodyChallengePhotos.com for some tips. For the Beachbody Challenge Contest, terms and conditions apply. Visit BeachbodyChallenge.com for the Official Rules and complete details.

And to inspire your friends, share your “before” and “after” photos using the hashtag #LIIFTMORE and #MOREresults.

You can also share your results with the group. We’d love to hear about the progress you’ve made with LIIFT MORE.

image

Workout Day 56: Rest Day

Rest Day

Well, it’s the last day of this group! Don’t forget to show off your accomplishment by sharing your LIIFT MORE badge! Will you indulge me and share some of your favorite memories from this amazing journey we’ve gone through together?

How do you feel? I feel more so much stronger and more confident. What was your favorite thing about LIIFT MORE?

What program are you going to do next? If you want more Joel workouts, I recommend doing his exclusive LIIFT Week: Lift + Cycle workouts on BODi. These 5 extra workouts keep the LIIFT MORE party going for another week!

You can also join Joel’s live classes on BODi to feel the energy of working out with others in real time, or you can do another round of LIIFT MORE and see just much further you can take your results. That’s what’s great about fitness—it doesn’t have to end.

Whatever you choose, just make sure you continue on this healthy journey of exercise and eating right. You’ve worked hard to make this a lifestyle. Hold on to those habits!

Again, thank you so much for joining this group. It was so great meeting you all and working toward our goals together. If you want help deciding on your next program , reach out to me. I’m here for you!

image