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Prep Day 1:

Welcome to our XB Sweat + Sculpt group! I’m so excited to start this program with you.

Super Trainer Andrea Rogers has put together an amazing program that combines cardio-dance and sculpting moves for a full-body burn that’s going to help us tone and strengthen the entire body. However, Andrea’s number-one goal is to make sure we’re having an incredible time moving our bodies and being good to ourselves. It’s less about a finish line or an incredible “after” pic. It’s about feeling happy, building confidence, and getting healthy.

During the next few weeks, we’re going to get after all of those things. And if you’re intimidated by the idea of cardio-dance, don’t be! Andrea’s dance moves are super-easy to follow. You don’t have to be a dancer, or even particularly coordinated, to stay in the flow. Plus, she keeps things fun and upbeat. You’re going to love her energy—and her playlists!

Check out the “Meet Andrea” video so you can learn all about her. You’ll find it on BOD under the Start Here tab of the XB Sweat + Sculpt program tile.

Then, drop a hello in the comments and share a little bit about yourself with the group so we can get to know each other and help support one another.

Coach Tip

1. If you haven’t already, walk members through the 5-week timeline, emphasizing the importance of the Prep and Transition Weeks to build healthy habits that stick. Feel free to adopt this language, if it’s helpful:
We’ll spend 5 weeks together, learning how to nurture, strengthen, and nourish our bodies.

This first week is Prep Week, where we adopt a growth mindset, get started on our nutrition and eating plans, and make sure we’ve got everything we need to make the program a success.

And at the end of Andrea’s 3-week program, we’ll have a transition week, where we go over everything we’ve learned and think about how we’ll continue our progress. During transition week, we’ll do Andrea’s bonus Express Workouts, which are 10–15 minutes each. This is a great time to try out other programs and workouts, to see what you might like to do later.

2. During Prep Week, make sure to discuss the role healthy eating plays in maintaining a healthy lifestyle and go over the two eating plans included in their Total-Solution Pack. This is a perfect opportunity to mention how these plans have personally helped you.

  1. Encourage them to review their Step-By-Step Guide and watch the two nutrition program (accessed through the Start Here tab on Beachbody On Demand) to learn how 2B Mindset and Portion Fix work hand in hand with XB Sweat + Sculpt.
  2. Suggest that they pick one of the two healthy eating plans mentioned in the video. If they need help picking one that suits their lifestyle, encourage them to answer a few quick questions at FindMyProgramTool.com. Here’s a quick refresher to guide them:
    • 2B Mindset (included with Total-Solution Pack purchase) is so much more than weight loss. Created by Ilana Muhlstein, MS, RDN, 2B Mindset is designed to help you enjoy satisfying meals that make reaching your goals a positive experience. It helps you achieve a healthy relationship with food while feeling more confident in your body.
    • Portion Fix (included with Total-Solution Pack purchase) was 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.
  3. Remind them of the food and recipe content on BODi (included in the Total-Solution Pack if they opted in):
    • A Total-Solution Pack gives them a 30-day trial to BODi, and includes access to brand-new recipes and meal plans every month, plus live and on-demand workouts with Andrea and other trainers, including XB Sweat + Sculpt Rides with Andrea. Live workouts are a great way to amp up your energy and motivation and get personal feedback in real time.
    • If they didn’t buy a Total-Solution Pack, encourage them to try the 14-day BODi free trial.
  4. Even without a Total-Solution Pack, Andrea is providing a bunch of her favorite 2B Mindset and Portion Fix recipes to try out. Visit the “My Eating Plan” tab in the XB Sweat + Sculpt page on BOD to find the recipes.

Welcome to the XB Sweat + Sculpt Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”

Prep Day 2:

Let’s talk about what to expect with XB Sweat + Sculpt. Andrea’s workouts are 30 minutes a day, five days a week. Each week, we’ll do 3 Sweat workouts and 2 Sculpt workouts.

The Sweat workouts on Mondays, Wednesdays, and Fridays are Andrea’s fun and challenging version of high-intensity interval training. We’ll alternate between low-impact cardio-dance and sculpting intervals to get our heart rate up and burn calories and fat.

With elements of Pilates and barre, the Sculpt workouts on Tuesdays and Thursdays take us through targeted sculpting sequences to build strength and boost total-body definition.

Check out Andrea’s Intro to XB Sweat + Sculpt video on BOD in the Getting Started section, where she walks you through the workouts and everything you need to have fun and feel good during the program.

Coach Tip

1. Equipment! Remind your group that they will need the 2-lb. ankle weights included in their XB Sweat + Sculpt Total-Solution Packs and the Beachbody Resistance Loops, which they can purchase separately. These will help them challenge their muscles and get great results during the sculpting sessions. Andrea recommends the green (medium-resistance) loop, but they can experiment with the lighter and heavier resistance loops, which are included in the Beachbody set.

2. For those new to Beachbody, explain how to use Beachbody On Demand (BOD) and access XB Sweat + Sculpt. Encourage people to download the Beachbody On Demand app to their phone. That way, members can easily track their progress and stay connected to the group should they need a friend, a pep talk—whatever!

3. Point everyone to the XB Sweat + Sculpt digital materials available on BOD in the Program Materials section. There, they’ll find the 3-Week Workout Calendar, Get Started Guide, 2B Mindset and Portion Fix recipe bundles, and Shakeology Wellness Tracker.

4. For customers who speak French or Spanish, the workouts have French and Spanish dubbing.

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Prep Day 3:

US

If you want to look and feel your best, nutrition is just as important as your workouts. The more nutrients you give your body, the better you’ll feel—and the better results you’ll get. And it doesn’t have to be complicated.

By now, you should have received either your Shakeology Total-Solution Pack, which Andrea recommends for XB Sweat + Sculpt, the Go & Glow Pack, First Thing Pack, or Performance Pack, another good choice for this program.

  • For those of you with Shakeology, use the Shakeology Wellness Tracker [links below] to keep track of the benefits you experience. There are a ton of recipes you can try out, from smoothies and bowls to protein bites and cookies. Get the latest recipes here. And for more tips, watch this video on Getting Started with Shakeology.
  • If you’ve got Energize, remember to drink it 30 minutes before your workout to get the full effects. It’s going to blow your mind.

I know nutrition can feel super confusing, so drop your questions in the BODgroup feed.

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

Coach Tip

A big part of the XB Sweat + Sculpt program is taking Beachbody nutrition supplements to help them achieve their long-term goals.

1. Ask them to watch Andrea’s Favorite Nutritionals video, which can be found on the Start Here tab.

2. When talking about health and wellness, sprinkle in specific benefits of taking Shakeology, Beachbody Collagen Boost, and Beachbody Performance Energize. Here’s a quick refresher of each product:

  • Shakeology is a superfood nutrition shake that helps provide healthy energy and support healthy digestion and lean muscle.*
  • Energize is a pre-workout supplement that helps promote endurance, enhance exercise performance, and sharpen focus. Be sure to drink it 30 minutes before your workout to get a super boost.*
  • Beachbody Collagen Boost is formulated with clinically studied bioavailable collagen peptides that are scientifically shown to help stimulate new collagen growth with one small, targeted scoop a day. Just add Beachbody Collagen Boost to your favorite beverage to help reduce the appearance of wrinkles and fine lines and increase skin elasticity.
  • BEACHBAR has 9–10 grams of protein in just 150 calories and 4 grams of fiber to fill you up and help you avoid snacking poorly between meals.

*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

If you want to look and feel your best, nutrition is just as important as your workouts. The more nutrients you give your body, the better you’ll feel—and the better results you’ll get. And it doesn’t have to be complicated.

By now, you should have received either your Shakeology Total-Solution Pack, which Andrea recommends for XB Sweat + Sculpt, the Go & Glow Pack, First Thing Pack, or Performance Pack, another good choice for this program.

  • For those of you with Shakeology, use the Shakeology Wellness Tracker [links below] to keep track of the benefits you experience. There are a ton of recipes you can try out, from smoothies and bowls to protein bites and cookies. Get the latest recipes here. And for more tips, watch this video on Getting Started with Shakeology.
  • If you’ve got Energize, remember to drink it 30 minutes before your workout to get the full effects. It’s going to blow your mind.

I know nutrition can feel super confusing, so drop your questions in the BODgroup feed.

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

Coach Tip

A big part of the XB Sweat + Sculpt program is taking Beachbody nutrition supplements to help them achieve their long-term goals.

1. Ask them to watch Andrea’s Favorite Nutritionals video, which can be found on the Start Here tab.

2. When talking about health and wellness, sprinkle in specific benefits of taking Shakeology, Beachbody Collagen Boost, and Beachbody Performance Energize. Here’s a quick refresher of each product:

  • Shakeology is a superfood nutrition shake that helps provide healthy energy and support healthy digestion and lean muscle.
  • Energize is a pre-workout supplement that helps promote endurance, enhance exercise performance, and sharpen focus. Be sure to drink it 30 minutes before your workout to get a super boost.
  • Beachbody Collagen Boost is formulated with clinically studied bioavailable collagen peptides that are scientifically shown to help stimulate new collagen growth with one small, targeted scoop a day. Just add Beachbody Collagen Boost to your favorite beverage to help reduce the appearance of wrinkles and fine lines and increase skin elasticity.
  • BEACHBAR has 9–10 grams of protein in just 150 calories and 4 grams of fiber to fill you up and help you avoid snacking poorly between meals.

image

UK

If you want to look and feel your best, nutrition is just as important as your workouts. The more nutrients you give your body, the better you’ll feel—and the better results you’ll get. And it doesn’t have to be complicated.

By now, you should have received either your Shakeology Total-Solution Pack, which Andrea recommends for XB Sweat + Sculpt, the Go & Glow Pack, First Thing Pack, or Performance Pack, another good choice for this program.

  • For those of you with Shakeology, use the Shakeology Wellness Tracker [links below] to keep track of the benefits you experience. There are a ton of recipes you can try out, from smoothies and bowls to protein bites and cookies. Get the latest recipes here. And for more tips, watch this video on Getting Started with Shakeology.
  • If you’ve got Energize, remember to drink it 30 minutes before your workout to get the full effects. It’s going to blow your mind.

I know nutrition can feel super confusing, so drop your questions in the BODgroup feed.

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

Coach Tip

A big part of the XB Sweat + Sculpt program is taking Beachbody nutrition supplements to help them achieve their long-term goals.

1. Ask them to watch Andrea’s Favorite Nutritionals video, which can be found on the Start Here tab.

2. When talking about health and wellness, sprinkle in specific benefits of taking Shakeology, Beachbody Collagen Boost, and Beachbody Performance Energize. Here’s a quick refresher of each product:

  • Shakeology is a superfood nutrition shake that helps provide healthy energy and support healthy digestion and lean muscle.**
  • Energize is a pre-workout supplement that helps promote endurance, enhance exercise performance, and sharpen focus. Be sure to drink it 30 minutes before your workout to get a super boost. ††
  • Beachbody Collagen Boost is formulated with clinically studied bioavailable collagen peptides that are scientifically shown to help stimulate new collagen growth with one small, targeted scoop a day. Just add Beachbody Collagen Boost to your favorite beverage to help reduce the appearance of wrinkles and fine lines and increase skin elasticity.
  • BEACHBAR has 9–10 grams of protein in just 150 calories and 4 grams of fiber to fill you up and help you avoid snacking poorly between meals.

**High in protein
††Contains caffeine, which enhances mental alertness during intense muscular activity.)

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Prep Day 4:

We’re getting close to starting XB Sweat + Sculpt!

Today I encourage you to watch the Sweat 101 video, which is a cardio-dance tutorial to help you get ready for next week. You’ll see how easy it is to follow along with the moves and just how much fun it is. If you’ve ever taken a classic aerobics class, some of these sequences will feel familiar!

Also, check out the Sample Workout if you haven’t already, so you know what to expect for the rest of this program. Once you’ve done the workout, come back here and share your favorite move!

Post your videos and pics in our BODgroup or even on social with the hashtag #xbsweatsculpt

Coach Tip

Talk about what you really liked in the sample workout. Mention the music, and how the workout made you feel. Talk about things that you’re excited about, and how Andrea made it easy to follow along.

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Prep Day 5:

US

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.

*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.

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.

CA

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.

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.

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Prep Day 6:

Can we talk goals?

What are your goals for XB Sweat + Sculpt? Is it weight loss, gaining strength, enhancing lean definition, or the mental shift that comes with putting yourself first? My goal is to support your fitness and wellness goals and help you become your strongest, most confident self.

We all know how important your daily eating habits are for reaching your goals, so if you haven’t already, please pick one of the two healthy eating plans that I talked about on Day 1, 2B Mindset and Portion Fix. Both are included with your Total-Solution Pack. It’ll make your life so much easier by taking the guesswork out of what to eat, how much to eat, and when to eat.

If you’re not sure which eating plan best fits your eating style, answer a few quick questions at FindMyEatingPlan.com

Whichever one you choose, spend time today planning out your meals, grocery shopping, and meal prepping. You’re jumping into a brand-new routine, and I want to set you up for success by having your food ready to go.
Drop a line and let me know which eating plan you’ve chosen.

If you’re looking for some easy recipes to whip up, check out the recipes I mentioned earlier that Andrea has earmarked as her favorite. You can find them on the My Eating Plan tab of the XB Sweat + Sculpt page.

Coach Tip

1. People may want to follow Autumn’s 4-Week Gut Protocol eating program, which can be done with XB Sweat + Sculpt. You can find a link to the program in the Eating Plan tab on BOD.

2. When all of your group members have decided which program to follow, have them watch the “Get Results with 2B Mindset and XBSS,” “Get Results with Portion Fix and XBSS,” or “Get Results with The 4 Week Gut Protocol and XBSS” video (depending on which program they choose). These videos can be found on the Start Here tab.

3. Consider sharing your approach to nutrition and meal prepping, and what a difference it’s made in your life. Tell them about all the food content on BODi that can help with meal prep, like brand-new recipes and meal plans each month for both Portion Fix and 2B Mindset to make healthy eating easier.

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Prep Day 7:

Tomorrow is our first day of XB Sweat + Sculpt! Take some time to think about why you’re here, what you hope to get out of the program, and what your short- and long-term goals look like. Write them down, put them on the fridge, and share them with the group.

People track their progress in different ways. We’re partial to FIRST tracking how you’re feeling because that’s MOST important. At the end of the day, we just want to get your body moving and put the fun in fitness.

You can also use the scale—not as a judge, but as a way to benchmark the results of your fitness and eating habits. Same goes with tracking your measurements, which can sometimes be the bigger indicator of physical change. You do what supports your goals, well-being, and priorities.

Remember that change happens gradually and may not be noticeable at first. Just show up, have fun, and the rest will work itself out.

With that, let’s go over our checklist to make sure you’re ready to get started:

1. If your goal is to lose weight or get toned, take your “before” measurements and pics and log them in your BOD app.
2. Download the daily Shakeology Wellness Tracker* as a quick and easy way to gauge how your mood and health are improving.
3. Make sure you’ve chosen your eating plan and know what your meals are for the week.
4. Do you have your Shakeology, Energize, and Collagen ready to go? Let me know if you still need to get yours.

The scale doesn’t always reflect your hard work—especially if you’re gaining strength as you burn fat. 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 by 12/31/22 and you’ll get an XB Sweat + Sculpt shirt (while supplies last) AND the chance to win a huge cash prize! The website has all the details, so check it out for the full rules and terms: https://www.beachbodychallenge.com/fbcontests/rules/BeachbodyChallenge2022

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

Coach Tip

1. Encourage the group to take a quick video talking about what’s motivating them to start this program. It’s a great way to put faces to the names and connect with one another. Be the first to share a video to break the ice.

2. Ask your team to check in with your BODgroup daily. Be sure they log their workouts and supplements, share their favorite recipes, and let the group know how they’re feeling. Encourage them to use the Shakeology Wellness Tracker daily.

3. Remind the group to have their workout clothes, ankle weights, Resistance Loops, water, Energize, and XB Sweat + Sculpt calendar ready to go.

*US: Shakeology Wellness Tracker
*CA: Shakeology Wellness Tracker
*UK: Shakeology Wellness Tracker

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Workout Day 1 – Sweat: Total Body

Welcome to your first official day of XB Sweat + Sculpt! We’re jumping right in with our first Total Body Sweat workout. I’m so excited for everyone to experience Andrea’s infectious energy and motivation. Did you drink your Energize yet?

Each Sweat workout alternates between cardio-dance and sculpting intervals. The cardio moves are high-energy and playful—and about 6 minutes long. So, you’ll have time to catch your breath during the sculpting sequences. But you’ll definitely feel the burn! Make sure you have your ankle weights, water, and towel nearby—and get ready to sweat!

Once you’ve finished, log your workout in the BODgroup and let us know how you liked it! Let’s lift each other up and congratulate each other on completing Day 1. What were your favorite moves? What did you struggle with? How did you feel about the ankle weights?

Coach Tip

Remind everyone just how important it is to fuel your body properly before, after, and between your workouts. You need plenty of protein and nutrients to keep your energy up and help support your muscles. Make sure you’re drinking your Shakeology every day to help your body perform its best.

Try sharing this Shakeology recipe: Strawberry Thunder Shakeology. https://www.beachbodyondemand.com/blog/strawberry-thunder-shakeology-recipe

Encourage them to make it with any flavor or sub out ingredients for what they have on hand.

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Workout Day 2- Sculpt – Lower Body Chisel + Core

How are you feeling after Day 1? I have to say, I am a little sore from yesterday, but I’m ready to tackle my lower body and core! I love getting after my abs and glutes.

This first week might feel a little tricky, as you learn how to move and challenge your muscles in new ways—but keep going! Those cardio-dance moves will click in no time. You’ve got this!

As you go into Day 2, remember why you’re here. Did you post your goals on the fridge? Keep them where you can see them as a daily reminder and lean on your BODgroup for support.

In today’s Sculpt workout, we’ll be using the green Beachbody Resistance Loop to really target those core and lower-body muscles.

OK, let’s do this!

Coach Tip

1. Stretching is a great way to help with muscle soreness. Recommend Andrea’s bonus Sculpt: Stretch Express workout or any of the yoga and flexibility classes that are available on BODi, which can help boost mobility and enhance recovery. Encourage the group to try one and let everyone know how they like it in the comments!

2. It’s a great time to mention some of the other benefits of having a BODi subscription, like the new, delicious Portion Fix and 2B Mindset recipes and meal plans every month.

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Workout Day 3 – Sweat: Upper Body

US

In today’s Sweat session, we’re giving the upper body some extra love. And by love, I mean BURN. But don’t worry—these 30 minutes are going to fly as we sculpt it strong and get dancing!

Make sure you have your ankle weights ready. Even if they felt too challenging last time, start out with them each time, and do any many reps as you can with them. It’s a good way to measure your progress. And if you need to take them off, don’t worry! You’ll still get a great workout without them. Just follow Mindy’s modifications, and as you build strength throughout the program, add those weights back in.

Share what you enjoyed most about today’s workout. I love the pace of it. Just as I’m pouring sweat and out of breath, Andrea will switch it up to sculpting. Then, when I’m feeling my muscles burning and shaking, I’m back to cardio. It’s the perfect flow!

Coach Tip

1. On every Sweat day, reinforce the benefits of Beachbody Performance Energize so that it becomes a part of their routine. You might say something like, “When I need to perk-up before my workout, I drink my Energize. It makes a HUGE difference in how I feel, especially when I work out early in the morning. It’s so great for helping to boost your endurance and push those limits.* What’s your secret weapon for staying at the top of your game?”

2. Drop a sweaty selfie in the feed and ask everyone to do the same. Be proud of that sweat streaming down your face—you earned it!

*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

In today’s Sweat session, we’re giving the upper body some extra love. And by love, I mean BURN. But don’t worry—these 30 minutes are going to fly as we sculpt it strong and get dancing!

Make sure you have your ankle weights ready. Even if they felt too challenging last time, start out with them each time, and do any many reps as you can with them. It’s a good way to measure your progress. And if you need to take them off, don’t worry! You’ll still get a great workout without them. Just follow Mindy’s modifications, and as you build strength throughout the program, add those weights back in.

Share what you enjoyed most about today’s workout. I love the pace of it. Just as I’m pouring sweat and out of breath, Andrea will switch it up to sculpting. Then, when I’m feeling my muscles burning and shaking, I’m back to cardio. It’s the perfect flow!

Coach Tip

1. On every Sweat day, reinforce the benefits of Beachbody Performance Energize so that it becomes a part of their routine. You might say something like, “When I need to perk-up before my workout, I drink my Energize. It makes a HUGE difference in how I feel, especially when I work out early in the morning. It’s so great for helping to boost your endurance and push those limits. What’s your secret weapon for staying at the top of your game?”

2. Drop a sweaty selfie in the feed and ask everyone to do the same. Be proud of that sweat streaming down your face—you earned it!

image

UK

In today’s Sweat session, we’re giving the upper body some extra love. And by love, I mean BURN. But don’t worry—these 30 minutes are going to fly as we sculpt it strong and get dancing!

Make sure you have your ankle weights ready. Even if they felt too challenging last time, start out with them each time, and do any many reps as you can with them. It’s a good way to measure your progress. And if you need to take them off, don’t worry! You’ll still get a great workout without them. Just follow Mindy’s modifications, and as you build strength throughout the program, add those weights back in.

Share what you enjoyed most about today’s workout. I love the pace of it. Just as I’m pouring sweat and out of breath, Andrea will switch it up to sculpting. Then, when I’m feeling my muscles burning and shaking, I’m back to cardio. It’s the perfect flow!

Coach Tip

1. On every Sweat day, reinforce the benefits of Beachbody Performance Energize so that it becomes a part of their routine. You might say something like, “When I need to perk-up before my workout, I drink my Energize. It makes a HUGE difference in how I feel, especially when I work out early in the morning. It’s so great for helping to boost your endurance and push those limits. †† What’s your secret weapon for staying at the top of your game?”

2. Drop a sweaty selfie in the feed and ask everyone to do the same. Be proud of that sweat streaming down your face—you earned it!

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

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Workout Day 4 – Sculpt: Total Body Chisel + Core

Last Sculpt of the week! This workout focuses on strengthening your whole body one area at a time. Andrea takes us through dance-inspired sculpting moves that give me a whole new appreciation for my body and what it’s capable of.

Take it one rep at a time and do what works for you—this is your workout, and I want you to love every second of it. You’ve got this!

As we head into the weekend, start thinking about meal prepping for next week. How did you like the recipes you chose? If you want some new meal inspiration, I have some great recipes for you to try. Find them on the BOD My Eating Plan tab:
https://www.beachbodyondemand.com/programs/xb-sweat-and-sculpt/nutrition

The Southwest Chicken Lettuce Wraps for those following 2B Mindset make a quick lunch that’s spicy, refreshing, and filling. It’s a great way to use up leftover chicken breast.

For those of you following Portion Fix, try out this yummy Open-Faced Tuna Melt. It packs a ton of flavor And who doesn’t love bread and melted cheese?

Coach Tip

1. Check in with your group on how their healthy eating plans are going. Hopefully, they have been nourishing their bodies and getting into the groove with 2B Mindset or Portion Fix. Remind them that when you’re working out hard, your body needs all the nutrients it can get to keep up. It’s really true that you can’t out-exercise a bad diet.

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

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Workout Day 5 – Sweat: Lower Body

You made it through your final workout of the week! High fives all around! And a big shoutout to everyone who made it through those lower-body burns with their ankle weights.

How do you feel? Motivated? Empowered? Stronger? Share with the group how your first week is shaping up.

What has been your favorite part of this program so far? I love working out with Andrea! She feels like that super fit best friend who always pushes you to be your best self. Her positivity sets the tone for my day.

I can’t wait for the next two weeks with her!

Coach Tip

Get your group pumped up for their Friday workout with Energize! Before you press play on your last workout of the week, let’s say, “Cheers!” with a glass (or shaker) of Energize! Here’s to finishing this week stronger than ever. Let’s get ready to do this.

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Workout Day 6 – Rest Day

I think we’ve earned this rest day. How about you?

Make sure you take time for self-care this weekend, nourishing your body and mind, so you can feel refreshed and rejuvenated for the upcoming week. Rest is so important for muscle recovery, so make sure you take that needed downtime.

What are your favorite ways to take care of yourself and unwind? Drop your self-care rituals in the comments.

And if you DO feel like you want to work up a sweat this weekend, check out Andrea’s XB Sweat + Sculpt Ride: Upper Body on BOD under Featured content on the homepage. It’s a fun and active way to celebrate your Saturday.

Coach Tip

1. Tell your group members how you like to practice self-care. You might mention how much you like putting Beachbody Collagen Boost in your Shakeology to treat your skin, while Andrea always adds it to her morning matcha.

Feel free to use this approved claim in your post:

Beachbody Collagen Boost is formulated with clinically studied bioavailable collagen peptides that are scientifically shown to help stimulate new collagen growth with one small, targeted scoop a day. Just add Beachbody Collagen Boost to your favorite beverage to help reduce the appearance of wrinkles and increase skin elasticity. It’s completely flavorless so you’ll never notice it’s there.

2. Mentioning the bike rides and 14-day free trial is a great way to start introducing customers to the Beachbody Bike and BODi. If people have the bike, maybe ask them to drop a bike emoji in the comments if they tried the ride.

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Workout Day 7 – Rest Day

US

Happy Sunday, everyone! It’s another rest day today. Are any of you meal-prepping?

Today is a good time to remind yourself to recenter and listen to your body so you can stay consistent with XB Sweat + Sculpt. Set your intentions for this week with one of the yoga or meditation classes on BODi, which is included with your Total-Solution Pack.

Meditation is a great addition to any self-care practice. It can help melt away stress, lower anxiety, improve sleep, and boost your self-esteem. Many yoga programs also incorporate mindfulness into their practice—and you’ll get a healthy dose of rest-day stretching and relaxation along with it. There are lots of options to choose from on BODi, so let me know if you need any recs.

Make sure you are eating right, drinking enough water, and getting enough sleep, since these can all affect how you show up each day and what results you’ll have at the end. Let’s have a great Week 2!

Coach Tip

Rest days still call for solid nutrition. Remember to emphasize the importance of drinking Shakeology every day—even on days you’re not working out. Your body still needs those powerful nutrients to help sustain you! The best way to track your progress? You guessed it. The Shakeology Wellness Tracker

You can even share your own favorite Shakeology recipe.

Use this cheat sheet for approved claims:
Shakeology is a superfood nutrition shake that helps*

  • provide healthy energy
  • support healthy digestion
  • support lean muscle

*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

Happy Sunday, everyone! It’s another rest day today. Are any of you meal-prepping?

Today is a good time to remind yourself to recenter and listen to your body so you can stay consistent with XB Sweat + Sculpt. Set your intentions for this week with one of the yoga or meditation classes on BODi, which is included with your Total-Solution Pack.

Meditation is a great addition to any self-care practice. It can help melt away stress, lower anxiety, improve sleep, and boost your self-esteem. Many yoga programs also incorporate mindfulness into their practice—and you’ll get a healthy dose of rest-day stretching and relaxation along with it. There are lots of options to choose from on BODi, so let me know if you need any recs.

Make sure you are eating right, drinking enough water, and getting enough sleep, since these can all affect how you show up each day and what results you’ll have at the end. Let’s have a great Week 2!

Coach Tip

Rest days still call for solid nutrition. Remember to emphasize the importance of drinking Shakeology every day—even on days you’re not working out. Your body still needs those powerful nutrients to help sustain you! The best way to track your progress? You guessed it. The Shakeology Wellness Tracker.

You can even share your own favorite Shakeology recipe.

Use this cheat sheet for approved claims:
Shakeology is a superfood nutrition shake that helps

  • provide healthy energy
  • support healthy digestion
  • support lean muscle

UK

Happy Sunday, everyone! It’s another rest day today. Are any of you meal-prepping?

Today is a good time to remind yourself to recenter and listen to your body so you can stay consistent with XB Sweat + Sculpt. Set your intentions for this week with one of the yoga or meditation classes on BODi, which is included with your Total-Solution Pack.

Meditation is a great addition to any self-care practice. It can help melt away stress, lower anxiety, improve sleep, and boost your self-esteem. Many yoga programs also incorporate mindfulness into their practice—and you’ll get a healthy dose of rest-day stretching and relaxation along with it. There are lots of options to choose from on BODi, so let me know if you need any recs.

Make sure you are eating right, drinking enough water, and getting enough sleep, since these can all affect how you show up each day and what results you’ll have at the end. Let’s have a great Week 2!

Coach Tip

Rest days still call for solid nutrition. Remember to emphasize the importance of drinking Shakeology every day—even on days you’re not working out. Your body still needs those powerful nutrients to help sustain you! The best way to track your progress? You guessed it. The Shakeology Wellness Tracker.

You can even share your own favorite Shakeology recipe.

Use this cheat sheet for approved claims:
Shakeology is a superfood nutrition shake that helps†

  • provide healthy energy
  • support healthy digestion
  • support lean muscle

†Magnesium contributes to normal energy-yielding metabolism.

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Workout Day 8 – Sweat: Upper Body

We’re pulling up on Week 2! How are you feeling? By now, I hope the cardio-dance moves are starting to click. Andrea designed this program without any complex choreography so you could focus on having fun. If you’re struggling, don’t worry about nailing the moves perfectly. Just make it your own, keep moving and give it your all!

I love having our BODgroup to lean on. I’ve always been a big believer in “friends who sweat together, succeed together.” And there are even scientific studies that show the importance of having accountability partners. This one found that people who participate in virtual support communities (like ours!) are more likely to achieve success with their goals.

https://www.sciencedirect.com/science/article/abs/pii/S1094996817300361?via%3Dihub

So, big ups to you being here. And thank you for inspiring me and motivating me to keep giving my best every single day. If you want, give a shoutout to someone in this group who has helped keep you positive and upbeat.

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Workout Day 9 – Sculpt: Lower Chisel Body + Core

This is our third SCULPT workout. Grab those ankle weights and prepare yourself for a killer core workout, which is great for stability and balance. Everything from your abs to your glutes is going to feel it.

Now that you’re getting more comfortable with the moves let’s see if you can push yourself to go a little harder today.

It’s also a good time to check in on our eating plans. Are you following Portion Fix or 2B Mindset? What do you like about it? 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!

Sometimes people think eating healthfully means eating the same nutritious foods and meals over and over again. Having a variety of recipes in your back pocket can help you stay consistent and prevent you from burning out on the same meals.

If you need inspiration, try out one of Andrea’s favorite Portion Fix and 2B Mindset recipes. Both are perfect for a delicious weeknight dinner.

Find the recipes on the BOD My Eating Plan tab here: https://www.beachbodyondemand.com/programs/xb-sweat-and-sculpt/nutrition

When you’ve got a craving for Asian-inspired cuisine, try this flavorful 2B Mindset Easy Chicken Teriyaki Bowl. It uses rotisserie chicken to make it quick and easy.

For all you pasta lovers out there, Autumn created this Portion Fix Beef Macaroni dish that you can whip up in just 20 minutes.

Report back and tell us how you liked them, post pics, and share any other favorite recipes you’ve come across.

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. Talk about how nutrition is helping you get closer to your goals and helping you feel healthier and stronger.

Let them know that BODi includes a wealth of content like brand-new weekly recipes and monthly meal plans to make eating healthy simple, sustainable, and delicious.

If there are still group members who have not picked a program, remind them to answer a few quick questions at FindMyEatingPlan.com

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Workout Day 10 – Sweat: Total Body

US

It’s another Sweat day! How do you like alternating between Sweat and Sculpt days? Is there one you prefer over the other? I feel like it’s the perfect mix of cardio and sculpting for me.

Believe it or not, we’re almost halfway through the program! Are you starting to notice physical or mental changes in yourself? I want you to celebrate every little success you have. If you’re able to complete one extra rep with your ankle weights than last week, be proud of that accomplishment, and share it with your BODgroup.

Let’s keep the motivation going and earn our XB Sweat + Sculpt badge. Did you know that you get a badge for BOD programs, bike rides, and nutrition? What other badges have you collected?

Coach Tip

Remind your group that drinking Shakeology is a great way to “be good to yourself.” Mention how it helps you stay on-track with your nutrition, especially when life gets hectic. Shakeology is a super convenient way to help nourish your body with the nutrients it needs, so you can provide yourself with healthy energy, support healthy digestion and lean muscle, and just feel better.*

Celebrate getting through today’s workout with a Tiramisu Latte Shakeology recipe! Think cocoa, coffee, creamy deliciousness.

https://www.beachbodyondemand.com/blog/tiramisu-latte-shakeology

*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

It’s another Sweat day! How do you like alternating between Sweat and Sculpt days? Is there one you prefer over the other? I feel like it’s the perfect mix of cardio and sculpting for me.

Believe it or not, we’re almost halfway through the program! Are you starting to notice physical or mental changes in yourself? I want you to celebrate every little success you have. If you’re able to complete one extra rep with your ankle weights than last week, be proud of that accomplishment, and share it with your BODgroup.

Let’s keep the motivation going and earn our XB Sweat + Sculpt badge. Did you know that you get a badge for BOD programs, bike rides, and nutrition? What other badges have you collected?

Coach Tip

Remind your group that drinking Shakeology is a great way to “be good to yourself.” Mention how it helps you stay on-track with your nutrition, especially when life gets hectic. Shakeology is a super convenient way to help nourish your body with the nutrients it needs, so you can provide yourself with healthy energy, support healthy digestion and lean muscle, and just feel better.
Celebrate getting through today’s workout with a Tiramisu Latte Shakeology recipe! Think cocoa, coffee, creamy deliciousness.

https://www.beachbodyondemand.com/blog/tiramisu-latte-shakeology

image

UK

It’s another Sweat day! How do you like alternating between Sweat and Sculpt days? Is there one you prefer over the other? I feel like it’s the perfect mix of cardio and sculpting for me.

Believe it or not, we’re almost halfway through the program! Are you starting to notice physical or mental changes in yourself? I want you to celebrate every little success you have. If you’re able to complete one extra rep with your ankle weights than last week, be proud of that accomplishment, and share it with your BODgroup.

Let’s keep the motivation going and earn our XB Sweat + Sculpt badge. Did you know that you get a badge for BOD programs, bike rides, and nutrition? What other badges have you collected?

Coach Tip

Remind your group that drinking Shakeology is a great way to “be good to yourself.” Mention how it helps you stay on-track with your nutrition, especially when life gets hectic. Shakeology is a super convenient way to help nourish your body with the nutrients it needs, so you can provide yourself with healthy energy, support healthy digestion and lean muscle, and just feel better. †
Celebrate getting through today’s workout with a Tiramisu Latte Shakeology recipe! Think cocoa, coffee, creamy deliciousness.

https://www.beachbodyondemand.com/blog/tiramisu-latte-shakeology

†Magnesium contributes to normal energy-yielding metabolism.

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Workout Day 11 – Sculpt: Upper Body Chisel + Core

Some days you wake up motivated, and some days you need a little extra help. How are you feeling today?

If you need that extra push, Beachbody Performance Energize has been a game-changer for me. It always helps get me hyped for my workouts when my motivation or energy is dragging, and it helps me get laser-focused on what I want to accomplish in my workout, so I can get after the results I want.*†

Are any of you drinking Energize? What’s your favorite flavor? I’d love to hear what your experience has been like. Do you like the tingling feeling? It makes me feel electric.

What are you hoping to get out of this workout? Let us know in the comments.

*US: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
†UK: Contains caffeine, which enhances mental alertness during intense muscular activity

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Workout Day 12 – Sweat: Lower Body

US

It’s the last workout of Week 2! Can you believe how quickly it’s flying by? Did you ever think you could have so much fun working out?

How do you feel about those Amp It Up sections at the end? They leave me feeling a sense of accomplishment—like I’ve given the workout everything I’ve got. Let’s jump into today’s workout with all the excitement and energy of a Friday night dance party and let it all out on that dance floor!

Coach Tip

Sweat days are a good time to check in on their hunger level and recommend BEACHBAR when they’re feeling snacky. You might say, “All that cardio-dance makes me ravenous. What snacks do you grab between meals? One of my favorite treats is BEACHBAR—especially the new Mint Chocolate Chip flavor. I get to have my chocolate fix, it’s got a bit of crunch, and it tastes like a cookie. It keeps me out of the junk food cabinet when I’m focused on getting my nutrition locked in.”

image

CA

It’s the last workout of Week 2! Can you believe how quickly it’s flying by? Did you ever think you could have so much fun working out?

How do you feel about those Amp It Up sections at the end? They leave me feeling a sense of accomplishment—like I’ve given the workout everything I’ve got. Let’s jump into today’s workout with all the excitement and energy of a Friday night dance party and let it all out on that dance floor!

Coach Tip

Sweat days are a good time to check in on their hunger level and recommend BEACHBAR when they’re feeling snacky. You might say, “All that cardio-dance makes me ravenous. What snacks do you grab between meals? One of my favorite treats is BEACHBAR—especially the new Mint Chocolate Chip flavor. I get to have my chocolate fix, it’s got a bit of crunch, and it tastes like a cookie. It keeps me out of the junk food cabinet when I’m focused on getting my nutrition locked in.”

image

UK

It’s the last workout of Week 2! Can you believe how quickly it’s flying by? Did you ever think you could have so much fun working out?

How do you feel about those Amp It Up sections at the end? They leave me feeling a sense of accomplishment—like I’ve given the workout everything I’ve got. Let’s jump into today’s workout with all the excitement and energy of a Friday night dance party and let it all out on that dance floor!

Coach Tip

Sweat days are a good time to check in on their hunger level and recommend BEACHBAR when they’re feeling snacky. You might say, “All that cardio-dance makes me ravenous. What snacks do you grab between meals? One of my favorite treats is BEACHBAR—especially the new Mint Chocolate Chip flavor. I get to have my chocolate fix, it’s got a bit of crunch, and it tastes like a cookie. It keeps me out of the junk food cabinet when I’m focused on getting my nutrition locked in.”

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Workout Day 13 – Rest Day

Have you noticed that XB Sweat + Sculpt 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.

And if you can’t get enough of Andrea’s infectious energy and positive vibes, try the XB Sweat + Sculpt Ride: Core in the Featured section on BODi! I can’t wait to give it a try!

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

Coach Tip

Make someone’s day by giving them a shoutout in your BODgroup. Who has helped keep you motivated and on-track? Ask everyone else to do the same.

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Workout Day 14 – Rest Day

It’s time to reflect on your Week 2 progress. Are you feeling stronger? More confident? Happier?

Andrea believes that taking time to properly recover is just as important as working hard on your goals. When you really push yourself, rest and recovery give the body time to repair and strengthen itself between workouts. (Make sure you’re feeding your body plenty of protein to help with repair!)

So, let’s use today to slow things down and allow the body to recover. That way, you can go into Week 3 ready to give it your all!

Spend your Sunday doing whatever it is that makes you feel well-rested and rejuvenated. Go on a leisurely bike ride or try out an Upper or Lower Body Recovery workout.

Maybe even take some time to grocery shop and stay mindful of your nutrition while you work so hard on your fitness!

Coach Tip

Share with your group how you’ll be spending your rest day. Mention how Shakeology is an important self-care ritual, especially when you combine it with Beachbody Collagen Boost.

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Workout Day 15 – Sweat: Total Body

You’ve made it to the final week of the program! Are you ready to take your workouts to the next level this week? Think about all the progress you’ve made and let’s keep the momentum going!

Every day that you show up, you choose to prioritize your health and wellness by pressing play, nourishing your body, and taking care of your emotional self. As we push to the finish, I want you to give yourself a pat on the back. I also want you to take stock of the new habits you’re forming. This is the time to lock them in, so they become a part of your daily routine once our XB Sweat + Sculpt program is over.

How many of these will you check off your list today?

  • Nourish yourself with Shakeology
  • Get your glow on with Beachbody Collagen Boost
  • Follow your healthy eating plan
  • Get amped with Energize
  • Crush your workout
  • Give yourself some love & self-care

Use this as your mental checklist of where you might want to focus your attention this week. This is your time to focus on yourself and get after your goals.

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Workout Day 16 – Sculpt: Upper Body Chisel + Core

Are you ready to light your arms up today? I’m feeling so much stronger than when we started! How about you?

I hope your motivation is still going strong, but if you’ve had days when your heart hasn’t been in it, that’s OK. Don’t worry—it’s completely normal, and I’ve been there, too.

When that happens, think back to why you started this program and what you want to get out of it. Do your best to complete every full workout during our 3 weeks together. These 30 minutes each day bring you closer to your goals. Stay intentional and, most of all, have fun!

If you do have days when your schedule goes completely off the rails, squeeze in an XB Sweat + Sculpt Express workout. They’re 10 to 15 minutes each, and any movement is better than none, seriously. Plus, a quick shot of Andrea’s energy and kindness will make you feel amazing.

Last thing—remember to stay on top of your eating plan, because it’s an equally important part of this journey. You only get amazing results—physically and emotionally—when you choose foods that are good for your body.

The recipe PDFs in the BOD My Eating Plan tab are a great resource for recipe ideas. You can also join BODi for fresh recipes and meal plans every month. Those with BODi included with their Total-Solution Pack can check out this month’s new recipes now. I find it helps take the hassle and guesswork out of my meal prep.

Here are two easy breakfast recipes that you can prep ahead to save time in the mornings.
https://www.beachbodyondemand.com/programs/xb-sweat-and-sculpt/nutrition

  • Portion Fix Everything Bagel Breakfast Skillet
  • 2B Mindset Quick Chocolate Overnight Oats with Shakeology Frosting
Coach Tip

Remind your team that eating well is a powerful form of self-care. Try saying something like this: “I know sometimes when we start a fitness routine we think, ‘Well, I’m working out now, so I can eat whatever I want.’ No judgment. I’ve let my nutrition habits slide when working out, too. But let’s really spend this time shifting our perspective. Eating healthfully and filling our bodies with nourishing foods is an important way we can be good to ourselves.”

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Workout Day 17 – Sweat: Lower Body

The end of XB Sweat + Sculpt is in sight! Think about how far you’ve all come, and just how incredible it feels to be moving your body, mastering the moves, and dripping sweat through those Amp It Up finishers at the end of the workout!

What changes are you seeing in your body, confidence levels, or your life? Do you have more energy? Do you feel stronger? What have you discovered?

If you’re comfortable, share pics and stories of your XB Sweat + Sculpt progress so far! We’re ready to cheer you on and give you virtual high fives.

Let’s make the most of these last few workouts and really light things up on the floor. We are almost there!

Coach Tip

Get personal and share something you’ve learned about your progress and transformation during this program.

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Workout Day 18 – Sculpt: Total Body Chisel + Core

Can you believe it? Today is our final Sculpt workout! Have you noticed any differences in your core since the beginning of the program? I can’t believe how much more stability I have.

It’s time to scoop those abs and squeeze! My quads are already shaking just thinking about it. Grab those ankle weights and let’s give it everything we’ve got! Then, check in when you’re done and let us all know how it went!

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Workout Day 19 – Sweat: Upper Body

US

Week 3—done!

We did it, everyone! We made it to the last workout of this program! Sending you all hugs and a huge congratulations! You should be so proud of your commitment these last 3 weeks.

What are some habits you’ve made over the past 3 weeks that you want to continue going forward?

I’m proud of my results, and I’m proud of the fact that I’ve taken time to prioritize myself and my physical and mental well-being.

Coach Tip

As the program comes to an end, let your group members know how integral Shakeology, Energize, and Beachbody Collagen Boost have been to your success in building new habits. Mention that Shakeology gives you that Daily Dose of Dense Nutrition, no matter how good or bad you ate that day. Remind them that Energize is a lifesaver for days when they can’t get moving or are struggling to get through a workout.* Or, maybe you’ve been getting a lot more compliments on your skin since you started taking Beachbody Collagen Boost.

*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

Week 3—done!

We did it, everyone! We made it to the last workout of this program! Sending you all hugs and a huge congratulations! You should be so proud of your commitment these last 3 weeks.

What are some habits you’ve made over the past 3 weeks that you want to continue going forward?

I’m proud of my results, and I’m proud of the fact that I’ve taken time to prioritize myself and my physical and mental well-being.

Coach Tip

As the program comes to an end, let your group members know how integral Shakeology, Energize, and Beachbody Collagen Boost have been to your success in building new habits. Mention that Shakeology gives you that Daily Dose of Dense Nutrition, no matter how good or bad you ate that day. Remind them that Energize is a lifesaver for days when they can’t get moving or are struggling to get through a workout. Or, maybe you’ve been getting a lot more compliments on your skin since you started taking Beachbody Collagen Boost.

image

UK

Week 3—done!

We did it, everyone! We made it to the last workout of this program! Sending you all hugs and a huge congratulations! You should be so proud of your commitment these last 3 weeks.

What are some habits you’ve made over the past 3 weeks that you want to continue going forward?

I’m proud of my results, and I’m proud of the fact that I’ve taken time to prioritize myself and my physical and mental well-being.

Coach Tip

As the program comes to an end, let your group members know how integral Shakeology, Energize, and Beachbody Collagen Boost have been to your success in building new habits. Mention that Shakeology gives you that Daily Dose of Dense Nutrition, no matter how good or bad you ate that day. Remind them that Energize is a lifesaver for days when they can’t get moving or are struggling to get through a workout. †† Or, maybe you’ve been getting a lot more compliments on your skin since you started taking Beachbody Collagen Boost.

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

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Rest Day 20 – Rest Day

US

Take a moment to reflect on this amazing journey we’ve been on together. What has the experience been like? How do you feel?

Today, I feel like I want to get in one more heart-pumping workout. I’m excited to check out Andrea’s XB Sweat + Sculpt Ride: Lower Body workout. Who else is moving their body today? Tell us what you’ll be doing!

Next week is our Transition Week, when we will be doing Andrea’s XB Sweat + Sculpt Express Workouts together. We will also spend time thinking about our progress and goals. Are you feeling healthier? Happier? Stronger? Let’s dial-in on what’s important to us and how we plan to move forward with our new habits.

We’re also going to lock in our nutrition and healthy eating plans, so we continue to make progress and maintain our results.

Coach Tip

1. Emphasize the importance of drinking Shakeology daily. If you do one thing for your nutrition, drink Shakeology every day. It’s like working out: You have to be consistent to see the results. Since I started drinking it and logging my progress with the Shakeology Wellness Tracker, I’ve noticed that I have more energy, it helps support my digestion, and it makes me a more mindful eater. I feel so much better because of it.*

2. Share this Shakeology Strawberry Cheesecake Smoothie Bowl with Collagen. It calls for Vanilla Shakeology but try it out with other flavors as well. Post a photo of you and your smoothie bowl, and ask your group to do the same. Or, they can share another favorite Shakeology recipe they’ve discovered!

3. Remind your group that meal prepping this weekend will help them stay on-track during the week, when they might not always have time to think about cooking. Point out the perks of getting it “out of the way.” You might say something like, “I don’t know about you, but meal prepping on Sundays saves me so much time during the week. It gives me back time that I can spend doing something else—like self-care, my hobbies, or quality time with friends or family. And it keeps me on-track during the hectic workweek.”

*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.

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CA

Take a moment to reflect on this amazing journey we’ve been on together. What has the experience been like? How do you feel?

Today, I feel like I want to get in one more heart-pumping workout. I’m excited to check out Andrea’s XB Sweat + Sculpt Ride: Lower Body workout. Who else is moving their body today? Tell us what you’ll be doing!

Next week is our Transition Week, when we will be doing Andrea’s XB Sweat + Sculpt Express Workouts together. We will also spend time thinking about our progress and goals. Are you feeling healthier? Happier? Stronger? Let’s dial-in on what’s important to us and how we plan to move forward with our new habits.

We’re also going to lock in our nutrition and healthy eating plans, so we continue to make progress and maintain our results.

Coach Tip

1. Emphasize the importance of drinking Shakeology daily. If you do one thing for your nutrition, drink Shakeology every day. It’s like working out: You have to be consistent to see the results. Since I started drinking it and logging my progress with the Shakeology Wellness Tracker, I’ve noticed that I have more energy, it helps support my digestion, and it makes me a more mindful eater. I feel so much better because of it.

2. Share this Shakeology Strawberry Cheesecake Smoothie Bowl with Collagen. It calls for Vanilla Shakeology but try it out with other flavors as well. Post a photo of you and your smoothie bowl, and ask your group to do the same. Or, they can share another favorite Shakeology recipe they’ve discovered!

3. Remind your group that meal prepping this weekend will help them stay on-track during the week, when they might not always have time to think about cooking. Point out the perks of getting it “out of the way.” You might say something like, “I don’t know about you, but meal prepping on Sundays saves me so much time during the week. It gives me back time that I can spend doing something else—like self-care, my hobbies, or quality time with friends or family. And it keeps me on-track during the hectic workweek.”

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UK

Take a moment to reflect on this amazing journey we’ve been on together. What has the experience been like? How do you feel?

Today, I feel like I want to get in one more heart-pumping workout. I’m excited to check out Andrea’s XB Sweat + Sculpt Ride: Lower Body workout. Who else is moving their body today? Tell us what you’ll be doing!

Next week is our Transition Week, when we will be doing Andrea’s XB Sweat + Sculpt Express Workouts together. We will also spend time thinking about our progress and goals. Are you feeling healthier? Happier? Stronger? Let’s dial-in on what’s important to us and how we plan to move forward with our new habits.

We’re also going to lock in our nutrition and healthy eating plans, so we continue to make progress and maintain our results.

Coach Tip

1. Emphasize the importance of drinking Shakeology daily. If you do one thing for your nutrition, drink Shakeology every day. It’s like working out: You have to be consistent to see the results. Since I started drinking it and logging my progress with the Shakeology Wellness Tracker, I’ve noticed that I have more energy, it helps support my digestion, and it makes me a more mindful eater. I feel so much better because of it. †

2. Share this Shakeology Strawberry Cheesecake Smoothie Bowl with Collagen. It calls for Vanilla Shakeology but try it out with other flavors as well. Post a photo of you and your smoothie bowl, and ask your group to do the same. Or, they can share another favorite Shakeology recipe they’ve discovered!

3. Remind your group that meal prepping this weekend will help them stay on-track during the week, when they might not always have time to think about cooking. Point out the perks of getting it “out of the way.” You might say something like, “I don’t know about you, but meal prepping on Sundays saves me so much time during the week. It gives me back time that I can spend doing something else—like self-care, my hobbies, or quality time with friends or family. And it keeps me on-track during the hectic workweek.”

†Magnesium contributes to normal energy-yielding metabolism.

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Rest Day 21 – Rest Day

Happy Sunday! How are you spending your rest day?

Don’t forget to snap your “after” photos so you can compare them with your “before” shots. What do you notice? I know the photos don’t tell the whole story of our transformations. What else have you noticed? Tell us about the progress you’ve made and how you feel. You can even shoot a quick video if you want and share it with all of us.

Personally, I feel so much happier and confident because of this program. Andrea lifts me up like no one else! What about you?

Be sure to submit your “before” and “after” photos to the Beachbody Challenge! Not only will you get an exclusive XB Sweat + Sculpt 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, peep BeachbodyChallengePhotos.com for some tips. For the Beachbody Challenge contest, terms and conditions apply. Visit BeachbodyChallenge.com for the Official Rules and complete details.

Inspire your friends by sharing your “before” and “after” photos on social, using the hashtag #xbsweatsculpt. Or show off your accomplishment by sharing your XB Sweat + Sculpt badge!

Coach Tip

Share your badge and testimonial video to get the ball rolling! Give Beachbody Collagen Boost a shoutout, and how you can see and feel a difference. Are you glowing from the workouts, your collagen routine, both?!

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Transition Day 22 – Sculpt: Lower Body Express

US

Hey, team! Welcome to Day 1 of our Transition Week! We’re going to focus on doing some Express Workouts this week, so we can maintain the habit of movement and keep after our progress. This workout is going to fly by! Are you fired up? I just had my Energize, so I’m ready to move!

Coach Tip

Check in with your group to ensure they’re on top of their nutrition supplements. Getting the right fuel will help them get ready for a new challenge. It’s also a good time to make sure they’re not running low on their Shakeology or other supplements.

Use these claims to help guide members through their trouble spots.

  • Shakeology is a superfood nutrition shake that helps provide healthy energy and support healthy digestion and lean muscle.*
  • Energize is a pre-workout supplement that helps promote endurance, enhance exercise performance, and sharpen focus.* Be sure to drink it 30 minutes before your workout to get a super-boost.
  • Beachbody Collagen Boost is formulated with clinically studied bioavailable collagen peptides that are scientifically shown to help stimulate new collagen growth with one small, targeted scoop a day. Just add Beachbody Collagen Boost to your favorite beverage to help reduce the appearance of wrinkles and increase skin elasticity.
  • BEACHBAR has 9–10 grams of protein in just 150 calories and 4 grams of fiber to fill you up, so you can avoid snacking poorly between meals.

*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.

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CA

Hey, team! Welcome to Day 1 of our Transition Week! We’re going to focus on doing some Express Workouts this week, so we can maintain the habit of movement and keep after our progress. This workout is going to fly by! Are you fired up? I just had my Energize, so I’m ready to move!

Coach Tip

Check in with your group to ensure they’re on top of their nutrition supplements. Getting the right fuel will help them get ready for a new challenge. It’s also a good time to make sure they’re not running low on their Shakeology or other supplements.

Use these claims to help guide members through their trouble spots.

  • Shakeology is a superfood nutrition shake that helps provide healthy energy and support healthy digestion and lean muscle.
  • Energize is a pre-workout supplement that helps promote endurance, enhance exercise performance, and sharpen focus. Be sure to drink it 30 minutes before your workout to get a super-boost.
  • Beachbody Collagen Boost is formulated with clinically studied bioavailable collagen peptides that are scientifically shown to help stimulate new collagen growth with one small, targeted scoop a day. Just add Beachbody Collagen Boost to your favorite beverage to help reduce the appearance of wrinkles and increase skin elasticity.
  • BEACHBAR has 9–10 grams of protein in just 150 calories and 4 grams of fiber to fill you up, so you can avoid snacking poorly between meals.

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UK

Hey, team! Welcome to Day 1 of our Transition Week! We’re going to focus on doing some Express Workouts this week, so we can maintain the habit of movement and keep after our progress. This workout is going to fly by! Are you fired up? I just had my Energize, so I’m ready to move!

Coach Tip

Check in with your group to ensure they’re on top of their nutrition supplements. Getting the right fuel will help them get ready for a new challenge. It’s also a good time to make sure they’re not running low on their Shakeology or other supplements.

Use these claims to help guide members through their trouble spots.

  • Shakeology is a superfood nutrition shake that helps provide healthy energy and support healthy digestion and lean muscle. †
  • Energize is a pre-workout supplement that helps promote endurance, enhance exercise performance, and sharpen focus. †† Be sure to drink it 30 minutes before your workout to get a super-boost.
  • Beachbody Collagen Boost is formulated with clinically studied bioavailable collagen peptides that are scientifically shown to help stimulate new collagen growth with one small, targeted scoop a day. Just add Beachbody Collagen Boost to your favorite beverage to help reduce the appearance of wrinkles and increase skin elasticity.
  • BEACHBAR has 9–10 grams of protein in just 150 calories and 4 grams of fiber to fill you up, so you can avoid snacking poorly between meals.

†Magnesium contributes to normal energy-yielding metabolism.
††Contains caffeine, which enhances mental alertness during intense muscular activity.

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Transition Day 23 – Sculpt: Upper Body Express

I love these Express Workouts—they’re quick but intense! You need one ankle weight today that you’ll be holding during the arm sculpting moves. It sure gets heavy fast! Did you try out any of these quick workouts during the 3 weeks of the program? If so, how does it feel the second time around?

Now, I want you to think about who you were at the beginning of this program versus who you are now. How has your relationship with fitness and nutrition changed—and what are your plans going forward?

Tell us how you’ll continue working out and eating right. It’s important to have a plan in place so you don’t fall into old routines.

And if you need any suggestions or tips, ask away! I am here to help you feel your best and build long-term healthy habits.

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Transition Day 24 – Sweat Express

Did anyone else feel like they were in a music video today? Andrea’s playlist is pure energy. I may have to put this Sweat Express Workout on repeat! It’s such a quick hit of motivation and fun.

I’m going to pair today’s workout with an additional stretching class on BODi for some extra feel-good vibes. How about you?

Today, I’m in the mood for some comforting carbs. Cauliflower is a great way to satisfy the craving, because it’s mild-tasting and absorbs the flavors it’s cooked with. You can make it creamy like mashed potatoes or fluffy like rice. Below are a couple of recipe suggestions to inspire you. Find the recipes in the BOD My Eating Plan tab here: https://www.beachbodyondemand.com/programs/xb-sweat-and-sculpt/nutrition
And let me know what you think.

  • 2B Mindset Cauliflower Fried Rice
  • Portion Fix Creamy Cauliflower Mash

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Transition Day 25 – Stretch Express

You all know that stretching is my jam. It’s easy to get caught up in our busy lives. So, this time to stretch really allows me to recenter and focus my energy toward my goals.

Stretching is super important to enhance joint mobility and keep your muscles strong, healthy, and flexible. You’ve probably noticed that sitting all day at a desk can make your hips and hamstrings tight. Stretching allows us to maintain a wide range of motion and helps reduce our risk of injury.

Speaking of giving your muscles some love, don’t forget that protein is essential for building lean muscle. I like to carry Shakeology packets with me, so I can always fuel up when I’m hungry and low on energy, while giving my body the protein and nutrients it needs. And while this is probably TMI, Shakeology is awesome for keeping you regular. Most people don’t get enough fiber in their diets, so it helps in that department, too.*

I’m going to make one of our most popular Shake recipes today—Nutty Butter Shakeology, made with bananas and peanut butter. It doesn’t get creamier and more delicious than that. https://www.beachbodyondemand.com/blog/nutty-butter-shakeology

*US: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
*UK: High in protein

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Transition Day 26 – Sculpt: core Express

Yes! We’ve made it to the last workout of our transition week! Congratulations!

I want to take this time to thank you all for your hard work, check-ins, and daily motivation. We’ve been through a lot during this program —early morning workouts, Sunday meal preps, and keeping up with those Core Finishers. This BODgroup has been vital to everybody’s success, and I couldn’t be prouder to be standing here at the finish line with all of you!

Coach Tip

Encourage participants to start thinking about the next fitness program they want to do, if they haven’t chosen one already. Help them navigate BOD and explore their options, especially Andrea’s other workouts like Xtend Barre, XB Pilates, Xtend Barre Express, and XB Stretch. And if they want to experience a live workout with Andrea (and who wouldn’t?!) have them check out her schedule on BODi. You might even want to organize a live workout with your group, in case they feel intimidated!

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Transition Day 27 – Rest Day

I don’t know about you all, but I feel like this program has given me so much—physically and emotionally. Andrea’s energy and motivation fills me with joy and gratitude for my body. And I feel more confident and fulfilled, because I’ve taken time to focus on my fitness goals and invest 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!

OK, it’s time to commit to your next workout. Tell us in the comments which program you’ve picked! Are you going to try another round of XB Sweat + Sculpt, or are you moving on to a new program? Personally, I loved Andrea’s style of training, so I’ll be trying one of her Xtend Barre programs on BOD and dropping in on her XB live and on-demand workouts on BODi. I hope you’ll join me!

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Workout Day 28 – Rest Day

This is it, friends—our last day in this BODgroup. I want to thank everyone for this wonderful journey. I’m so proud of everything you have accomplished!

Take this time to truly appreciate all your body has done for you these past few weeks, and make sure that you take this progress forward and maintain the habits we have formed together.

Every day is a chance to be your best self—and that doesn’t mean being perfect. All you have to do is put in your best effort.

And if you’re feeling nervous about how to maintain your new attitude and habits, trust in what you’ve learned. If any questions come up, or you want help figuring out what steps to take next, reach out. I’m always here for you!

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Congrats on finishing XB Sweat + Sculpt!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”