Week 4 – Challenge Group Guides

Workout Day 22: Power Strength Circuit

Week 4, here we go! We’re entering our functional recovery week and—if you can believe it—wrapping up phase 1 of the program.

Today we’re doing our first Power Strength Circuit, which means heavier weight, slower pace. During the workout, we’ll do some mobility work to help open up the body and ensure peak performance and recovery. Sound like a good plan?

Before we jump in, grab your Energize so you can keep up your endurance for this one. After you’re done with the circuit, make Recover a priority so you can give those sore muscles some love. These small habits and intentional actions stack up to health and happiness over time.

How are you feeling up to this point? I’ve noticed how much stronger I feel doing these exercises, and I’m lasting longer every time so I know my endurance is improving. Tell us about your wins so far.

Coach Tip

Throw in some data about Recover to back up your personal experiences. For example, “Even in clinical trials, Recover stands up to the test, helping reduce muscle soreness by 50%.*”

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.

Workout Day 23: Rest or Cycle

Today is kind of a “choose your own adventure” day because we’re giving you two options: rest or cycle. If your body needs a break, then go ahead and take it easy. But if you feel up to it and want to continue moving your body, hop on the Beachbody Bike and try one of Megan’s cycling workouts.

The bike is a great complement to any program; Megan even offers bonus cycling workouts on Beachbody On Demand that you can do in place of your regular cardio workouts.

I want to see your rest day or post-cycling selfies today. Show the group how you’re spending your time!

Workout Day 24: Endurance Strength Circuit

We’re going in for another Strength Circuit, but it’s different than what we did a couple days ago. Instead of the slow-paced movements, we’re working on faster moves with lighter weights.

Sometimes the middle of the week can seem like a drag (and maybe you’re a bit drained after today’s workout) but let’s change things up by trying a new recipe. For all you 2Bers out there, I recommend the Warm Quinoa Salad, and if you’re following the Portion Fix eating plan, try the FIXATE Turkey Sloppy Joes. Healthy food that tastes AMAZING is always something I look forward to and it tastes so much better after an intense workout.

How did your dish turn out?

Workout Day 25: Rest or Cycle

Can we pause and take a moment to celebrate Day 25?! You’ve been on this Sure Thing train for 25 days, and we’re not slowing down until we earn that program badge on BOD!

Actually, that’s not entirely true because we’re taking things down a notch for our rest/cycling day today. Carve out some chill time or opt for a Megan-led cycling ride if you feel the need to keep moving.

Have any of you collected new badges so far? I’ve got a shiny Shakeology badge for drinking 25 delicious shakes!

Coach Tip

Did you know Shakeology’s globally sourced ingredients can help support healthy digestion, provide healthy energy, support lean muscle, and reduce junk food cravings?* Your group members might not be aware of ALL the benefits so sprinkle those in to pique their curiosity.

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.

Workout Day 26: Hybrid Strength Circuit

Super exciting news: You’ve made it to the last workout of Phase 1! I’ve been so inspired by the motivation and encouragement you’ve shared this month, and I am so thankful to be moving forward together.

Before we take our rest day tomorrow, we’re going to do a Strength Circuit that combines rep counts and time-based exercises. And, of course, we’re going to finish off with mobility-boosting moves to help increase your range of motion and keep you from getting too sore.

Let’s look back on all the muscle groups you’ve worked during the first half: chest, biceps, quads, calves, back, triceps, hamstrings, glutes, shoulders, and core. That’s some full-body training, and I’m sure you’re feeling the difference.

Whether you see physical results yet or not, I want you to take a halfway progress pic. You can share it in our BODgroup if you’d like, or you can keep it private. But those “before and after” images may mean something special to you when you finish. Take the pic for yourself, at least!

Sending you all good vibes as we head into our rest days.

Workout Day 27: Rest Day/Fit Check

Feels like the last 4 weeks have been a whirlwind. Here’s your chance to pause and reflect. Remember your “why”? Is it still motivating you every day? Are you keeping your original intention for this program in mind as we progress?

While today’s a rest day, it’s also not a bad time to do a fit check since we’re halfway through our calendar. Go to the back of your Workout Calendar and compare your fit check results today to those at the beginning of the program. If you’ve gotten this far, can you imagine how much more you’ll improve in the next four weeks?

Coach Tip

Take this time to share where you’re at in your journey and what you’d like to continue or change for the second half. Be authentic when writing about your experience. You could say something like, “I feel more confident and fulfilled because I’m getting stronger and prioritizing my physical and mental health.”

Workout Day 28: Rest Day

This is our last rest day before we launch the second half of the program, so make sure you enjoy it! The first half was all about building strength and mass, perfecting your form, and helping you get on-track with your nutrition.

Now, we’re raising the bar. It’s time to add some reps, dial up the intensity, and really lock in our healthy habits! Think back to why you started this program and let that be your motivation to push through the challenge.

Here’s a checklist to keep in mind as we head in to the second half of Sure Thing:

Nourish yourself with Shakeology
Follow your healthy eating plan
Get amped with Energize
Crush your workout
Tend to tired muscles with Recover
Give yourself some love and rest when you need it

Coach Tip

Before your group starts the next 4 weeks, check in with them to make sure they have enough Shake & Hustle plus Recover to last 4 more weeks. We want max results from our hard work, and those supplements are the way to get there.

To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”

Week Four – Day 22

We’ve been learning a lot about leadership this month. I want you to take a moment and share with the team an example of when you stepped up to help a customer or fellow teammate since Team Cup started.

Week Four – Day 23

Can you believe we’re in the final week of Team Cup? Let’s schedule a team call and reflect on what activities got the most traction over the last few weeks and where we can improve. Would [DAY] at [TIME] work for everyone? Tell the team one way you can push yourself a little extra over this final week of the competition.

Week Four – Day 24

Let’s focus on some creative ways we can add value and make someone’s life better. What value you are offering in your posts and in your groups (outside of our products and programs)?

Week Four – Day 25

There’s only one week to go in Team Cup, so let’s keep our foot on the gas pedal and make every last day count! I want you to come up with an action plan to finish the month strong.

Workout Day 22: Start Strong: Shoulders, Arms, Glutes

US

You made it to the last week of Job 1! Congrats! But don’t take your foot off the gas now. Think about what you want to focus on this week as we wrap up the program. Maybe it’s dialing-in your nutrition, improving a certain move, or stacking workouts for the first time. Whatever your goal for this week is, I want you to push yourself! You’ve got this.

Even though we’re on our last week, keep checking off your workouts once you’ve completed them. And make sure you’ve got your supplements ready to go so you can see the program to the end. If you feel sluggish or dehydrated during your workouts, Energize and Hydrate can help.* Remember supplements can mean the difference between good workouts and great ones!

This group has been awesome, and I can’t wait to see where we’re all at by the end of the week. Let’s do this!

Coach Tip

Take a moment to acknowledge a group member. Maybe it’s someone who’s always motivating others or someone who frequently shares their favorite healthy recipes—whoever it is, give them props for being an active member of the group!

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

CA

This group has been awesome, and I can’t wait to see where we’re all at by the end of the week. Let’s do this!

Coach Tip

Take a moment to acknowledge a group member. Maybe it’s someone who’s always motivating others or someone who frequently shares their favourite healthy recipes—whoever it is, give them props for being an active member of the group!

UK

Today’s workout—Start Strong: Shoulders, Arms, Glutes

You made it to the last week of Job 1! Congrats! But don’t take your foot off the gas now. Think about what you want to focus on this week as we wrap up the programme. Maybe it’s dialing-in your nutrition, improving a certain move, or stacking workouts for the first time. Whatever your goal for this week is, I want you to push yourself! You’ve got this.

Even though we’re on our last week, keep checking off your workouts once you’ve completed them. And make sure you’ve got your supplements ready to go so you can see the programme to the end. Remember supplements can mean the difference between good workouts and great ones!

This group has been awesome, and I can’t wait to see where we’re all at by the end of the week. Let’s do this!

Coach Tip

Day 22:

US

You made it to week 4!

Make sure to watch the video “Week Four: Prepare for Re-Entry.” The goal of this program is to help you identify what might be causing your digestive sensitivities. If you know for sure that certain foods don’t agree with you, you can leave them out forever. But if you’d like to try reintroducing some, Autumn will show you exactly how to do it.

For this week, though, we’re going to continue the gut health protocol just like we’ve done for the last three weeks.

Don’t forget to take your Optimize and Revitalize this week.

Are you excited about reintroducing certain foods? Nervous? Don’t worry, we’re here to support you. Share how you’re feeling.

Today’s workout is Week 4: Legs. Grab your dumbbells and find your focus!

CA

You made it to week 4!

For this week, though, we’re going to continue the gut health protocol just like we’ve done for the last three weeks.

Are you excited about reintroducing certain foods? Nervous? Don’t worry, we’re here to support you. Share how you’re feeling.

Today’s workout is Week 4: Legs. Grab your dumbbells and find your focus!

UK

You made it to week 4!

For this week, though, we’re going to continue the gut health protocol just like we’ve done for the last three weeks.

Are you excited about reintroducing certain foods? Nervous? Don’t worry, we’re here to support you. Share how you’re feeling.

Today’s workout is Week 4: Legs. Grab your dumbbells and find your focus!

Workout Day 22:

US

Today’s workout—Upper Body FIRE 4

It’s our final upper-body workout of the program! If you’ve been wanting to go heavier or intensify the moves, today’s a good day to do it.

Real talk: I loved today’s journal prompt. It’s definitely inspired me to play the “reframe game” more often instead of fixating on my “imperfections.” What are some “flawsome AF” traits that you’re super-proud of?

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 power through your workouts
Made with beta-alanine, low-dose caffeine from green tea and coffee beans, 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—Upper Body FIRE 4

It’s our final upper-body 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 power through your workouts
Made with beta-alanine, low-dose caffeine from green tea and coffee beans, 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—Upper Body FIRE 4

It’s our final upper-body workout of the programme! 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 power through your workouts
Made with beta-alanine, low-dose caffeine from green tea and coffee beans, 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.

Workout Day 22:

US

Today’s workout—Week 4: Legs

Your last leg day! Make sure you’ve got your Energize ready so you can have a great workout. And drink Recover after to help those muscles recover faster.* I’ve been pushing myself hard so I’m definitely prioritizing Recover this week. If you want to know why it’s so good, check out this blog article:
https://www.beachbodyondemand.com/blog/beachbody-performance-recover

Coach Tip

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

CA

Your last leg day! Make sure you’ve got your Energize ready so you can have a great workout. And drink Recover after to help promote muscle protein synthesis and jump-start recovery. I’ve been pushing myself hard so I’m definitely prioritizing Recover this week. If you want to know why it’s so good, check out this blog article:
https://www.beachbodyondemand.com/blog/beachbody-performance-recover

Coach Tip

UK

Coach Tip

Day 22: Lower Body Strength

US

In 645, the last week of each of the first three stages is a deload. The workouts are still 45 minutes long, but we’ll be doing less reps and sets to help speed recovery and get us heading into the next stage feeling strong, rested, and ready—not overtrained. But don’t worry, you’ll still burn a ton of calories and work up a sweat. When you’re done, try this great recipe.

It’s No-Bake Shakeology Breakfast Cookies: https://www.beachbodyondemand.com/blog/no-bake-shakeology-breakfast-cookies

Our workout? Lower Body Strength. Focusing on your lower half, Amoila will lead you through two sets per exercise instead of three. The goal: Maintain your gains while enhancing your recovery so you can crush stage two.

Let us know how you did!

P.S. Did anyone catch that cue from the cast about touching your earlobe for stability when trying to balance on one foot? Interesting! I’m trying it!

CA

It’s No-Bake Shakeology Breakfast Cookies: https://www.beachbodyondemand.com/blog/no-bake-shakeology-breakfast-cookies

Let us know how you did!

P.S. Did anyone catch that cue from the cast about touching your earlobe for stability when trying to balance on one foot? Interesting! I’m trying it!

UK

It’s Carrot Cake Energy Balls, and here’s the recipe: https://www.teambeachbody.com/shop/gb/shakeology/recipes

Let us know how you did!

P.S. Did anyone catch that cue from the cast about touching your earlobe for stability when trying to balance on one foot? Interesting! I’m trying it!

DAY 22: Abs on Fuego and Dropdown Recovery

US

It’s back to Abs On Fuego followed by Dropdown Recovery, which plays with recovery time while keeping the interval length and intensity the same. This is a great run to help build endurance and keep you going strong every step of your forthcoming 5K.

Please, please, please remember to drink water throughout the day and during your workouts; staying hydrated is important in any program but especially with breakaway runs you take outside—depending on where you are, the heat can take a toll. Not to mention cramping can be common when you’re dehydrated.

Is taking your workouts outside second nature by now? I know my earbuds have become one of the things I set aside when prepping for the next day, right next to my running shorts and belt. And how are you all doing with recipes? Here’s a Cheesy Egg White, Kale, & Mushroom Pizza recipe I picked out for you from 2B Mindset.

CA

UK

Please, please, please remember to drink water throughout the day and during your workouts; staying hydrated is important in any programme but especially with breakaway runs you take outside – depending on where you are, the heat can take its toll. Not to mention that cramping can be common when you’re dehydrated.

DAY 22: SHOW UP & SHAPE UP

US

This is it! Our last week! Can you believe how fast the time has gone? I’m blown away by your commitment and can’t wait to see your results at the end of these 30 days.

Today’s workout is Show Up & Shape Up, and Shaun wants you to dance with attitude in this sweaty cardio session that’s sure to get your blood pumping and heart pounding. Let’s see those smiles everyone!

When I woke up this morning I felt a little irritable, so I did a meditation from Beachbody On Demand to help clear my mind. It totally changed my whole outlook! I can’t believe the difference. Now I’m committed to doing the whole 21-day Unstress meditation program on BOD. Have you tried meditating?
https://www.beachbodyondemand.com/programs/unstress-21-days-of-meditation/start-here

Coach Tip

Give a shout-out to a member of the group who’s been working hard, or who might have hit a plateau. It’s so easy for people to lose sight of how far they’ve come.

I want you to keep the momentum going this week, so here’s another LET’S GET UP! Success Story to keep us all inspired!

†Results vary depending on starting point and effort.

CA

This is it! Our last week! Can you believe how fast the time has gone? I’m blown away by your commitment and can’t wait to see your results at the end of these 30 days.

Coach Tip

Give a shout-out to a member of the group who’s been working hard, or who might have hit a plateau. It’s so easy for people to lose sight of how far they’ve come.

I want you to keep the momentum going this week, so here’s another LET’S GET UP! Success Story to keep us all inspired!

†Results vary depending on starting point and effort.

UK

This is it! Our last week! Can you believe how fast the time has gone? I’m blown away by your commitment and can’t wait to see your results at the end of these 30 days.

Coach Tip

Give a shout-out to a member of the group who’s been working hard, or who might have hit a plateau. It’s so easy for people to lose sight of how far they’ve come.

I want you to keep the momentum going this week, so here’s another LET’S GET UP! Success Story to keep us all inspired!

†Results vary depending on starting point and effort.

Day 22: Lower Body Strength

US

It’s No-Bake Shakeology Breakfast Cookies: https://www.beachbodyondemand.com/blog/no-bake-shakeology-breakfast-cookies

Let us know how you did!

P.S. Did anyone catch that cue from the cast about touching your earlobe for stability when trying to balance on one foot? Interesting! I’m trying it!

CA

It’s No-Bake Shakeology Breakfast Cookies: https://www.beachbodyondemand.com/blog/no-bake-shakeology-breakfast-cookies

Let us know how you did!

P.S. Did anyone catch that cue from the cast about touching your earlobe for stability when trying to balance on one foot? Interesting! I’m trying it!

UK

It’s Carrot Cake Energy Balls, and here’s the recipe: https://www.teambeachbody.com/shop/gb/shakeology/recipes

Let us know how you did!

P.S. Did anyone catch that cue from the cast about touching your earlobe for stability when trying to balance on one foot? Interesting! I’m trying it!

*Supporting assets are coming soon.

DAY 22: Tabata Cardio

Today starts Phase 2, and you’re going to notice right away how Autumn is changing things up. Instead of starting our week with DCT-T, we’re doing Tabata Cardio. In Phase 2, Autumn advances the exercises and increases the intensity to amplify your results. The Tabata-style intervals in today’s workout will make sure you work up a sweat—and burn more calories.

The name for this week is one that really speaks to me: Concentrate. When we talk about being a Control Freak, it means putting your entire energy toward something—concentration and focus are how we stay motivated and on-track. What do you do to help your concentration?

Here’s a delicious recipe that I love. Spiced Wafer Latte:
https://www.beachbodyondemand.com/blog/spiced-wafer-latte-shakeology

Week Four – Day 26

Today is the last team point status update we’ll get before the end of the month! Check your email inbox to see your points and our total team points, which is XX! [insert team recognition: see Captain’s tip]

Take a moment to be proud of all you’ve accomplished during Team Cup. We’ve all come so far and learned so many skills we can use in our business all year round thanks to everyone’s support this month.

Captain tip

Each weekly meeting should include the following: Setting goals for the upcoming week (e.g. Number of new contacts, number of invites sent). After reviewing these numbers, go around in your team to report back on the previous week’s activities and how they compare to this week’s new goals. Make sure to strategize about any new ways to improve on your team’s performance in the upcoming week, and DON’T forget to celebrate the wins!

If you didn’t tune in live, make sure to watch today’s National Wake-Up Call replay on Facebook.

Workout Day 23: HIIT It

US

Today’s workout—HIIT It

It’s our second to last cardio workout—you ready? This workout’s rest breaks may get shorter and shorter, but after 4 weeks of doing it, I’ve made huge improvements in my endurance. Anyone else notice any gains in this department?

Speaking of gains, I stumbled upon this informative blog post on Beachbody Performance Recover. A world-leading university in sports science conducted a clinical trial on Recover and found that drinking it reduced muscle soreness by 50% and helped muscles recover 2x faster compared to the placebo! How awesome is that? How many protein shakes are backed by science? Here’s the blog article with a link to the study if you want to read more:

https://www.beachbodyondemand.com/blog/beachbody-performance-recover

CA

Today’s workout—HIIT It

Speaking of gains, I stumbled upon this informative blog post on Beachbody Performance Recover. A world-leading university in sports science conducted a clinical trial on Recover and found that using it helped people regain muscle function after intense, muscle-damaging exercise, 2x faster compared to a placebo shake! How awesome is that? How many protein shakes are backed by science? Here’s the blog article with a link to the study if you want to read more:

https://www.beachbodyondemand.com/blog/beachbody-performance-recover

UK

Today’s workout—HIIT It

Speaking of gains, I stumbled upon this informative blog post on Beachbody Performance Recover. A world-leading university in sports science conducted a clinical trial on Recover and found that using it helped people regain muscle function after intense, muscle-damaging exercise, 2x faster compared to a placebo shake! How awesome is that? How many protein shakes are backed by science? Here’s the blog article with a link to the study if you want to read more:

https://www.beachbodyondemand.com/blog/beachbody-performance-recover

Day 23:

Check-in time! How are you feeling?

If you’re starting to think about which nutrition program to follow after your gut protocol, I recommend Portion Fix or 2B Mindset. Both of these are easy to follow and can be modified for any food sensitivities you’ve discovered.

You can also continue with The 4 Week Gut Protocol. Autumn created this to be a long-term way of eating that can work for a lifetime.

Today’s workout is Week 4: Push. Keep pushing yourself to help maximize your results!

Have you tried any new Shakeology recipes? Share them here.

Workout Day 23:

Today’s workout—Mobility FLOW 4

Last Mobility FLOW of the program! I can’t believe how much better I move compared to our first mobility workout. Also, I loved Elise’s advice from today’s workout. Life’s too short to put off being happy. What are a few things in your life that you’re grateful for today?

Coach Tip

If there’s anytime to be consistent, it’s during the final week of FIRE AND FLOW. You’ll want your group members to lean on Beachbody Performance Recover to help jump-start the recovery process and help them come back strong for tomorrow’s workout. Check out this blog for some awesome clinical data that demonstrated Recover’s effectiveness as a post-workout supplement!

https://www.beachbodyondemand.com/blog/beachbody-performance-recover?referringrepid=411888

Workout Day 23:

Today’s workout—Week 4: Push

After 4 weeks of doing these Push workouts, I’ve made big improvements in my strength. The eccentric training really makes a difference. I had no idea!

Coach Tip

Talk about a move that was difficult at first but is getting easier now.

What progress have you seen in your workouts?

Some of you have asked me if I’m going to still keep up with [Portion Fix or 2B Mindset] after I finish 4 Weeks For Every Body. And the answer is YES! It doesn’t feel like a diet. [Autumn or Ilana] has given me incredible tools and strategies for approaching my nutrition. It’s no longer about depriving myself or saying no to things like going out. I can live my life and still eat the foods I love.

I’m also staying on top of my Shakeology this week. How about you?

DAY 23: DCT-T: Shoulders

Before we jump into the workout, let’s talk about cravings. Whether it’s something sweet or salty, we all crave different foods. One of the best things about Ultimate Portion Fix is that Autumn believes in living your life and not feeling deprived. With that being said, getting results means having discipline, too. Is there something you’re craving that you’re denying yourself? I know Autumn has a tip for you, whether it’s a BEACHBAR, or crispy baked fries! Remember, the goal isn’t to feel deprived, but to make healthier choices. Search for your next recipe on Beachbody On Demand.

OK, let’s do this! DCT-T: Shoulders. This workout might focus on your shoulders, but by the time you’re done, you’ll feel the burn from head to toe.

Let’s also share what we’re noticing about our bodies. With 3 weeks done, and 6 to go, hopefully you’re starting to see some great progress. Maybe clothing is fitting better? Do you feel tight and toned? Let us know!

Week Four – Day 27

With only a few days left in Team Cup, it’s a great time to achieve the goals we set on day one. Is there anything the team can do to help you succeed? Share with the team something your team can do to help you cross the finish line.

Day 23: Total Body Power

Let’s talk about cravings. Whether it’s something sweet or something salty, we all crave different foods. One of the best things about Portion Fix is that Autumn believes in living your life and not feeling deprived. With that being said, getting results means having discipline, too. Is there something you’re craving that you’re denying yourself? I know Autumn has a hack for it, whether it’s a Shakeology ice cream recipe, a BEACHBAR, or crispy baked fries! Remember, the goal isn’t to feel deprived, but to make healthier choices.

Before Ilana Muhlstein created 2B Mindest, she struggled to confront her emotional eating. You might know the feeling—when life gets crazy, you reach for the comfort food. The whole idea of 2B Mindset is to shift the type of food you eat, not the volume. It allows you to satisfy your hunger, without jeopardizing your overall goals.

What are you loving about the program you’re following? Has it helped you combat your cravings, and make better food choices?

Today’s workout is Total Body Power. If this power workout feels easier than usual, don’t sweat it—dialing back your training volume during a deload week will set you up for success in the ones ahead by helping you hit the refresh button. Feeling strong? Add on a bonus workout!

Coach Tip

Whenever these sample posts mention a Beachbody product, recipe, or program , if possible, relate them back to your life. For instance, with today’s post, did Portion Fix or 2B Mindset help you with a particular obstacle or challenge?

DAY 23: Upper Body and Descending Intervals

Personally, I can’t get enough of upper body…I feel like I can look in the mirror after and see the difference in my arms almost immediately. Try lifting heavier than you did last time with today’s Upper Body Combos and let me know if you notice a difference. Also, before you jump into Descending Intervals, look up the distance you ran last time so you can try to beat it today!

So how are you all doing with cravings? I know the first half of the day I feel great and superconfident that I’m gonna continue eating healthy until the end of the day. But then 3 o’clock hits. Something about that lull between lunch and dinner always gets me (and it’s usually a chocolate-craving pang of all things). BEACHBAR has really helped me out with this part of the day—whether I’m at my desk or running errands, I have it handy to hold me over.

What are some of your snack hacks?

DAY 23: GOT THE LOVE

Is there a rockstar in you who’s dying to come out? Then you’ll be excited about today’s workout, Got The Love. These moves are going to ROCK. YOUR. WORLD. Come back here and share what you think!

How’s everyone feeling? We’ve come so far together and I’m proud of you for putting in the effort. If you need some motivation, let’s hear it! This is your group, and I want all of us to help EVERYONE get through this!

Real Talk: Has this program made you emotional? Shaun poured so much into creating this program, and you can really feel it. As we head for the finish line, I’m feeling like I pushed past some of the thoughts that have been holding me back and I didn’t realize I was struggling with! But between this group and Shaun, I’ve taken the pressure off and I have a renewed sense of passion. What about you?

If this resonates with you, let me know how I can help. You can personally message me if you don’t feel comfortable commenting.

Coach Tip

When there are personal references in a post, they’re meant to be suggestions that you can customizeto fit your own story. Use these as starting points and make them your own to be truly authentic.

Day 23: Lower Body Power

What are you loving about the program you’re following? Has it helped you combat your cravings, and make better food choices?

Coach Tip

*Supporting assets are coming soon.

Workout Day 24: Build & Burn: Back, Legs, Core

US

Today’s workout—Build & Burn: Back, Legs, Core

This is now the fourth time we’ve done Build & Burn. How was it for you? I’ve definitely gained strength since we first began Job 1. In fact, I used to struggle with [exercise name]. Now, they’re so much easier! Any moves you’ve come to love since we first started? Take a moment to appreciate the progress you’ve made!

Has anyone tried the new Focused Energy BEVVY? It combines ingredient blends from Focused Energy Boost and BEVVY, so you can get a little boost of energy when you need it most.* I tend to drink it an hour or two after I eat lunch. It helps give me the final push I need to tackle my afternoon to-do list. Let me know if you want to try it!

Some of you have asked me if I’m going to still keep up with [2B Mindset or Portion Fix] after I finish Job 1. And the answer is YES! [2B Mindset or Portion Fix] is the only nutrition program I’ve ever followed that doesn’t feel like a diet. [Ilana or Autumn] has given me valuable tools that have made a big difference in how I approach my nutrition. It’s no longer about depriving myself or saying no to things like going out. I can live my life and still eat the foods I love because [2B Mindset or Portion Fix] isn’t a diet—it’s a lifestyle!

*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—Build & Burn: Back, Legs, Core

UK

Today’s workout—Build & Burn: Back, Legs, Core

Day 24:

Can I share something?

As soon as I woke up this morning I did a meditation class on BODi to clear my mind and prepare for the day. OMG, BEST MOOD BOOST EVER. I’m definitely going to make this part of my morning routine going forward. I feel wide awake and ready for anything.

Have you tried meditation yet? There are lots of classes on BODi, plus other exclusive content that you can’t find anywhere else.

Workout Day 24:

Today’s workout—Lower Body FIRE 4

We’re here…our final leg and booty day of the program! How’s that lower body feeling these days? Are you taking Beachbody Recover? We want to hear about it.

Also, which exercise have you improved upon the most?

Workout Day 24:

Rest Day

My first self-care ritual today was a meditation from the Unplug program on BOD. What a mood-lifter! I woke up feeling a little off but now I’m ready to tackle whatever the day throws at me. Sleep and stress are two things that can have a major impact on your body. Meditation is a great way to help you relax and manage the craziness!

Make sure you eat a good breakfast to set a positive tone for your day. Here’s a healthy Shakeology recipe, Berry Avocado Breakfast Smoothie:
https://www.beachbodyondemand.com/blog/berry-avocado-breakfast-smoothie-recipe

DAY 24: Rest Day

How’s your daily Shakeology? Are you staying on top of it? I like mine in the mornings, because it really sets my whole day up and puts me on a good path. What’s your favorite flavor ? How do you prepare yours?

It’s our rest day. Make the most of it and really focus on a positive mindset. You got this!

Here’s a super savory lunch or dinner idea that I love. It’s Baked Salmon Dijon:
https://www.beachbodyondemand.com/blog/baked-salmon-dijon-recipe

Week Four – Day 28

As we’re getting closer to the end of the month, make sure you’ve invited your new customers to join your BODgroup. Take a few minutes and make a list of 3 to 5 additional people you can invite to your group today.

Day 24: Mobility & Stability

After talking about cravings yesterday, I wanted to find a great, hearty, delicious dinner recipe to share. I plan on making this one because it sounds delicious—and so satisfying. It’s Cacio e Pepe Palmini with Shrimp. Here it is: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/04/05134813/TMM-EN-Cacio_e_Pepe_Palmini_Shrimp-4.12.21-Recipe.pdf

Today is Mobility & Stability. You can’t optimize your training without prioritizing your recovery. Follow Amoila’s lead to ease muscle tension and enhance your mobility so you can keep performing at your peak.

What are your thoughts on the Power Loops? I’ve gotten a ton of messages about how comfortable they feel—the woven texture adds an element of breathability, while the grippier construction makes them less prone to slipping. I love them! How about you?

DAY 24: Rest Day Roll-Out

US

Roll it out today and be sure you’re getting enough of everything you need to fuel your body right and recover…because 5K Day is just a week away!

That means we:

Stay up on our daily Shakeology, even on rest days
Hydrate properly (again, even on rest days)
Take our supplements on workout days
Keep on our nutrition program every day

Here’s a Black Bean Chili recipe to help you with that last check mark:
https://www.beachbodyondemand.com/blog/black-bean-chili

CA

Roll it out today and be sure you’re getting enough of everything you need to fuel your body right and recover…because 5K Day is just a week away!

That means we:

Stay up on our daily Shakeology, even on rest days
Hydrate properly (again, even on rest days)
Take our supplements on workout days
Keep on our nutrition program every day

Here’s a Black Bean Chili recipe to help you with that last check mark:
https://www.beachbodyondemand.com/blog/black-bean-chili

UK

Roll it out today and be sure you’re getting enough of everything you need to fuel your body right and recover…because 5K Day is just a week away!

That means we:

Stay up on our daily Shakeology, even on rest days
Hydrate properly (again, even on rest days)
Take our supplements on workout days
Keep on our nutrition programme every day

Here’s a Black Bean Chili recipe to help you with that last check mark:
https://www.beachbodyondemand.com/blog/black-bean-chili

DAY 24: LIVIN’ IN THE WEIGHTS

US

It’s your second time doing the Livin’ In The Weights workout. The moves haven’t changed, but you have! You’re stronger, fitter, and more fabulous by now, so you should be able to challenge yourself a little more. I’m pretty sure you can lift a little heavier or do more reps today.
When you know you have a long afternoon ahead, do you reach for a cup of coffee? If you don’t want the caffeine jolt, you should try Focused Energy BEVVY. It’s like BEVVY that I’ve talked about before, but this version also helps increase energy and promotes focus and mental clarity so you can accomplish more. So it helps curb cravings AND provides energy—double yay!*

*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

UK

Day 24: Mobility & Stability

*Supporting assets are coming soon.

Workout Day 25: 20 Minute Sweat Session or Cycling

Today’s workout—20 Minute Sweat Session or Cycling

I knew that today was going to be a pretty long day, so I decided to start my morning with some Meditation on BODi. Let me just say—BEST MOOD BOOSTER EVER.

When I know I’m going to be on-the-go all day, I usually make sure I have some healthy snacks with me. One thing I always try to stock up on is BEACHBAR. Good snacks are hard to come by, but this one meets my strict requirements. It’s got 9–10g of protein, only 6g of sugar, and is just 150 calories! And I just love the combo of real nut butters and chocolate. Have you tried it? What’s your go-to flavor?

Today’s officially our last cardio day of the program. Did you decide to do 20 Minute Sweat Session or a ride? Share how it went in the comments!

Day 25:

We’re almost at the end of the 4 weeks! Can you believe it?

Make sure you keep logging everything into your trackers. It’s really valuable information.

Think back to how you felt when we started this program. How does it compare to where you are today?

Today’s workout is Week 4: Cardio. This workout will leave you sweaty and feeling accomplished. I’m so glad you’re sticking with it. Fitness is essential to gut health, not just for this program, but for life. How do you plan to stay consistent with your fitness? If you need help deciding what’s next, shoot me a message.

What’s on your menu today? I haven’t tried the Vegan Potato Cheese Soup recipe yet, so I think l’ll make it for dinner. If you want to check out the recipe, go to the Gut Protocol tile on BOD.

Workout Day 25:

Today’s workout—Functional FLOW 4

Started off my day feeling zen with some meditation. It’s such a good mood booster for me! Plus, it’s an easy way to get in a little self-care first thing in the A.M. I’ve loved making more time for myself during these last 4 weeks. What kinds of self-care are you going to practice moving forward?

Coach Tip 1

Wholesome snacks that won’t derail your health goals are hard to come by. If your group members struggle with snacking, suggest BEACHBAR. It contains 9–10 grams of protein, packs just 150 calories, and has only 6g of sugar. Throw it in your bag for a delicious and healthy on-the-go treat.

Coach Tip 2

And for additional self-care today, encourage your group to check out Elise’s I AM Meditations. They’re only 4 minutes and take all the intimidation out of meditating.

Workout Day 25:

US

Today’s workout—Week 4: Cardio

Your last Cardio workout! We’re so close!

Stay consistent with your nutrition and Shakeology these last few days. Not only will it help maximize your results, but you’ll keep feeling great long after the program is over.*

Give a shout-out to someone in the BODgroup who’s helping you push to the end.

*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

Your last Cardio workout! We’re so close!

Stay consistent with your nutrition and Shakeology these last few days. Not only will it help maximize your results, but you’ll keep feeling great long after the program is over.

Give a shout-out to someone in the BODgroup who’s helping you push to the end.

UK

Your last Cardio workout! We’re so close!

Stay consistent with your nutrition and Shakeology these last few days. Not only will it help maximize your results, but you’ll keep feeling great long after the program is over.

Give a shout-out to someone in the BODgroup who’s helping you push to the end.

Day 25: Upper Body Strength

Today, we’re doing Upper Body Strength. Shift your focus to your upper half to build balanced strength and a leaner, more defined body overall. I love this workout because Amoila talks about your “why”—give it a think while you’re working out.

I’m hoping you’re getting as much out of our group as I am! It’s so easy to get overwhelmed with making lifestyle choices like committing to a 13-week fitness program , or starting a new nutrition program . If you’re like me, so much of life seems to go on autopilot, and changing that up can be hard! New routines don’t have to be disruptive, especially if you have some amazing people in your life helping you manage all this good, positive change.

Who’s been your rock? Who’s your go-to support? Who’s helping you achieve your “why”? Your BODgroups are always here for you—we’re all doing this together, and that includes giving each other lots of support, cheers, accountability, and encouragement.

*Supporting assets are coming soon.

DAY 25: DCT-T: Biceps & Triceps

Today’s workout is DCT-T: Biceps & Triceps. You’ll sculpt muscle with this arms-focused workout that will help shift your metabolism, and fat loss, into overdrive.

By now, you see how Autumn has added new moves and changed up what we’re doing regularly. This is purposeful— the last thing Autumn wants is for you to plateau and stop seeing results.

As you’re jumping into your workout, think about who has inspired you to keep going. Your spouse, family, friends—think about who’s keeping you motivated and what it means to you! I know you all inspire ME. I could not have done this workout without this group.

Who inspires you?

Week Four – Day 29

Offering the total solution of fitness+ nutrition + the support and guidance of us as Coaches is what makes the Total Solution so valuable in helping everyone reach their goals. What do you think is the best part about our Total Solution that you can share with your customers? Share your short pitch with the team.

Day 25: Upper Body Strength

DAY 25: Meta Spice and Progressive Build-Ups

First, the good news. This is the LAST day you will lift and run in the same day, and it’s Meta Spice followed by Progressive Buildups. The bad news is you still have to get through it! But you’ve done both of these before and you’re way fitter and faster now.

Working out almost every day and getting comfortable with the “runner” label has got me thinking about shopping for some new gear to look the part. I’m loving this tank for the trail…actually I would even wear this on a rest day while running some errands! Doesn’t Idalis look great (like always)?

Anyway, I did my workouts this morning and wanted to let you know that, honestly, what kept me going was my amazing BODgroup (aka all of you!). I’m able to say you can do it because of the same belief you have in me…you seriously can’t underestimate the power of positive support. WE got this!

DAY 25: BREAK THE RULES

US

Have you ever dreamed of performing on Broadway? Today you get to live out that fantasy with the musical theater workout, Break The Rules. This heart-pounding dance workout proves that nothing burns more calories than a Broadway musical.
I don’t know about you, but after the last few days I’m feeling extra sore. So I’ve made sure to drink Recover after my workouts. It can help reduce exercise-induced muscle soreness and promote lean muscle growth, which is going to help us be ready for our next workout! Just make sure you take it within 30 minutes of finishing a workout.*

Want more yummy breakfast options? Check these out!

2B Mindset Apple Spice and Pumpkin Pie Breakfast Mug Cakes
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/11/23091230/TMM-EN-Apple_Spice_and_Pumpkin_Pie_Breakfast_Mug_Cake-11.30.20-Recipe.pdf

Ultimate Portion Fix Tofu Pineapple Breakfast Skillet
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/08/20140904/TMF-EN-Tofu_Pineapple_Breakfast_Skillet_and_Tofu_Breakfast_Sausage-8.20.20-Recipe.pdf

*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

Have you ever dreamed of performing on Broadway? Today you get to live out that fantasy with the musical theater workout, Break The Rules. This heart-pounding dance workout proves that nothing burns more calories than a Broadway musical.
I don’t know about you, but after the last few days I’m feeling it in my muscles. So I’ve made sure to drink Recover after my workouts. It can help speed muscle recovery and promote lean muscle growth, which is going to help us be ready for our next workout! Just make sure you take it within 30 minutes of finishing a workout.+

Want more yummy breakfast options? Check these out!

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

UK

Have you ever dreamed of performing on Broadway? Today you get to live out that fantasy with the musical theater workout, Break The Rules. This heart-pounding dance workout proves that nothing burns more calories than a Broadway musical.
I don’t know about you, but after the last few days I’m feeling it in my muscles. So I’ve made sure to drink Recover after my workouts. It can help speed muscle recovery and promote lean muscle growth, which is going to help us be ready for our next workout! Just make sure you take it within 30 minutes of finishing a workout.+

Want more yummy breakfast options? Check these out!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
+Whey, pea, and casein are sources of protein. High in protein.

Workout Day 26: Finish Stronger: Chest, Core, Legs

Today’s workout—Finish Stronger: Chest, Core, Legs

It’s our last workout day! Can you believe it? I can’t wait to check off my final Job 1 workout. I remember struggling during my first Finish Stronger with [workout move], but today I absolutely crushed it!

Thank you for all your hard work, check-ins, and daily motivation. I couldn’t have gotten through this program without you! I think we all needed each other to succeed. We’ve been through a lot these last 4 weeks—early morning workouts, Sunday meal preps, and keeping up with those [hard workout move]. But we got the job done and I couldn’t be prouder to be standing here at the finish line with all of you!

I’m off to celebrate with a shake. Cheers, fam!

Day 26:

What is your body telling you?

Every body is so different. Isn’t it amazing what we’ve learned from each other these last four weeks? I’m trying to be mindful of what my body is telling me each day, rather than relying on external forces to tell me how to feel.

What signs does your body give you when your gut health may be off? Keep these close as we go into next week and start reintroducing some foods.

Today’s workout is Week 4: Pull. You’ve reached the final workout, and Autumn will help you finish strong.

Workout Day 26:

Today’s workout—Cardio FIRE 4

The end of our 4 weeks together is in sight. 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 these last 4 weeks—early morning workouts, Sunday meal preps, and keeping up with those FIRE Finishers. I couldn’t be prouder to be standing here at the finish line with all of you!

I’m off to celebrate our last cardio day with a shake. Cheers, fam!

Coach Tip 1

Now that you’re nearing the end of FIRE AND FLOW, you might be thinking, “What’s next?” Well, how about another round of FIRE AND FLOW? Now that you’re familiar with all the workouts, you can keep improving your form or try intensifying the moves! At the end of the program, feel free to start a new group for FIRE AND FLOW. Or you could do a second round with this group, encouraging people to move up from modifier to intermediate, or intermediate to intensifier. There’s also the option to create a new group for one of Jericho and Elise’s other programs. Morning Meltdown 100 or Barre Blend are great options if you love sweating it out with them.

Coach Tip 1

No matter where your group members are headed next, remind them that 2B Mindset and Portion Fix work with any fitness program—and any goal! Nutrition is key to maintaining their results and these programs will help them stay on top of healthier eating for life.

Workout Day 26:

Today’s workout—Week 4: Pull

It’s our last workout day! Can you believe it? I can’t wait to check off my final 4 Weeks For Every Body workout. What’s your goal for this last workout?

Coach Tip: Share your goal for this workout.

Thank you for all your hard work, check-ins, and daily motivation. I couldn’t have gotten through this program without your encouragement! We all need each other to succeed. We’ve been through a lot these last 4 weeks—early morning workouts, Sunday meal preps, and keeping up with Autumn’s moves. But we did it, and it was so worth it! Who’s feeling great again?

I’m off to celebrate with a shake. Cheers!

Day 26: Total Body Tempo

US

I hope you’ve been on top of your Beachbody Performance supplements. Let’s make sure we take Energize before we get going to help us really crush our workout.* Today it’s Total Body Tempo. It’s time to get negative again for distinctly positive results. Slow down the lowering phase of each rep to elevate your gains.

Are you getting enough protein? We’re on the cusp of starting stage 2, so it’s important you’re drinking your Recover. It has 20 grams of premium protein in each serving to help make sure you’re feeding your muscles what they need to recover and grow.* Your daily Shakeology also has 16–17 grams of protein per serving. Protein is key to muscle growth, so don’t skimp on 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.

CA

Are you getting enough protein? We’re on the cusp of starting stage 2, so it’s important you’re drinking your Recover. It has 20 grams of premium protein in each serving to help make sure you’re feeding your muscles what they need to recover and grow. Your daily Shakeology also has 16–17 grams of protein per serving. Protein is key to muscle growth, so don’t skimp on it.

UK

Are you getting enough protein? We’re on the cusp of starting stage 2, so it’s important you’re drinking your Recover. It has 20 grams of whey, pea, and casein protein in each serving to help make sure you’re feeding your muscles what they need to recover and grow.+ Your daily Shakeology is high in protein. Protein helps build lean muscle, so don’t skimp on it.

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

*Supporting assets are coming soon.

DAY 26: Total Body Tone

By now, I’m hoping you’re feeling strong and motivated to crush this workout. If you’re feeling like you want a little more time to sweat, consider adding one of Autumn’s 10-minute bonus workouts. These can be added to any day, and each one targets a particular muscle group, so you can find one that works to your specific goals. There are also 9 Week Control Freak: Off the Wall bonus workouts if you are looking for options that only require dumbbells.

Today it’s Total Body Tone. Heavy lifting and compound exercises will have your muscles burning and heart pounding right from the first rep. Stay strong and keep up with Autumn.

Have you tried one of the bonus workouts? If not, will you try one today?

Week Four – Day 30

The connections we’ve built during Team Cup can last a lifetime if we continue to nurture them. Think about one relationship with a customer or contact you’re most proud of and how you see that connection growing in the future.

Day 26: Total Body Tempo

US

I hope you’ve been on top of your Beachbody Performance supplements. Let’s make sure we take Energize before we get going to help us really crush our workout.* [asterisk for US only] Today it’s Total Body Tempo. It’s time to get negative again for distinctly positive results. Slow down the lowering phase of each rep to elevate your gains.

*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

Are you getting enough protein? We’re on the cusp of starting stage 2, so it’s important you’re drinking your Recover. It has 20 grams of premium protein in each serving to help make sure you’re feeding your muscles what they need to recover and grow. Your daily Shakeology also has 16–17 grams of protein per serving. Protein is key to muscle growth, so don’t skimp on it.

UK

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

DAY 26: Relentless Legs and Rainy Day Cardio

We’re back at it with Relentless Legs today and even though this workout does not let up, the good news is you won’t touch a weight again until after day 30. So try to lift as heavy as you can with good form because the rest of the week will focus on race prep. After, it’s time for some agility training and more calorie burn with Rainy Day Cardio.

With all this lifting and running, you’ll be looking from head to toe by the end, which is just around the corner…

With the weekend ahead, I’m curious: Does anyone find it difficult to stay on-track on Saturday and Sunday? Here’s a tip: Check out the Nutrition+ app I talked about a few weeks ago! Whether you’re following 2B Mindset or Ultimate Portion Fix, Ilana and Autumn provide advice to help you navigate temptation.

One way to avoid temptation is to be prepped with a meal you know you can cook up and prep easily, like this Chicken Stuffed Peppers winner from FIXATE.

DAY 26: FEEL STRONG

We’re in the homestretch. Let’s make this Feel Strong workout the best one. It’s the most advanced resistance workout of the program, but you’ve done it before so the moves should be familiar by now. Grab those weights and let’s level up!

Let’s talk about your biggest insights into Ultimate Portion Fix or 2B Mindset. What surprised you? What changes will you be implementing for good?
Remember, nutrition is a lifestyle, and changing what, how, when, and why you eat is hard. I get it. But it’s truly one of the best ways to get onto a healthier track. Good habits you started during this program can stay with you down the road. Nutrition+ can help you keep your healthy habits.

I want to take a minute to thank you all for being so motivating, encouraging, and pushing me through this program. I wouldn’t have gotten my own results without your daily inspiration and positivity. Through the early mornings, sticking with our nutrition plans, taking our supplements, we’ve done all we can to get the most out of this program. All the hard work has been so worth it!

Thank you!

Rest Day 27: Rest Day or Recovery Stretch

US

Today—Rest Day or Recovery Stretch

I still can’t believe we’re finally done with Job 1! Take a moment to reflect on this amazing journey we’ve gone through together. How do you feel? I don’t know about you all, 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 made time for myself for once. I’ve learned that I can bring more to the table when I take care of myself and prioritize my health—and I don’t plan on stopping!

Even though we’ve completed the program, I still hope you maintain your daily Shakeology routine. If I were you, I’d start getting more creative with this delicious shake. There are so many fun ways to enjoy it, like smoothie bowls, energy bites, no-bake desserts, or even frozen treats like this one!

Cookies & Creamy Shakeology Nice Cream: https://www.beachbodyondemand.com/blog/cookies-and-creamy-shakeology-nice-cream

CA

Today—Rest Day or Recovery Stretch

Cookies & Creamy Shakeology Nice Cream: https://www.beachbodyondemand.com/blog/cookies-and-creamy-shakeology-nice-cream

UK

Today—Rest Day or Recovery Stretch

https://www.beachbodyondemand.com/blog/strawberry-lemonade-shakeology-uk?referringrepid=411888

Day 27:

We’re in the home stretch! So take a moment to literally stretch as you breathe and relax.

Let’s reflect on this incredible journey we’ve gone through together. How do you feel? I feel more confident and fulfilled because I’ve taken time to focus on my health.

If you did the 4 Weeks For Every Body workouts with this program, how is your fitness level compared to 4 weeks ago? Your body craves movement, so if you want more Autumn workouts I highly recommend checking out her BODi classes. They are so fun!

Don’t forget to keep drinking your Vegan Shakeology.

One more thing. Thank you all for joining this BODgroup! You have motivated, encouraged, and inspired all of us. We couldn’t have done it without supporting each other.

Workout Day 27:

Today’s workout—Restorative FLOW 4

OH EM GEE. Our last FIRE AND FLOW workout! Take a moment to reflect on this amazing journey we’ve gone through together. How do you feel? I don’t know about you all, 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 been good to my physical and mental well-being.

Cookies & Creamy Shakeology Nice Cream
https://www.beachbodyondemand.com/blog/cookies-and-creamy-shakeology-nice-cream

Workout Day 27:

Rest Day

I still can’t believe we’re finally done with 4 Weeks For Every Body! Take a moment to reflect on this amazing journey we’ve gone through together. How do you feel? I definitely feel like this program has given me so much—physically and emotionally. I’m proud of my results, but I also feel more confident and fulfilled because I made my health a priority.

Think back to the beginning. How do you feel now versus when you started? Are you closer to your goals? If you did The 4 Week Gut Protocol with this program, how does your body feel compared to 4 weeks ago?

Even though we’ve completed the program I still hope you maintain your daily Shakeology routine. There are so many fun ways to enjoy it, like smoothie bowls, energy bites, no-bake desserts, or even frozen treats. Check out the blog on Beachbody On Demand for ideas to help you get creative with it.

Day 27: Cardio 45

Cardio 45. Close out stage one with a total-body sweat storm that will leave you pumped and prepared for stage two.

When you’re done, open your BOD app, and review your progress these last 4 weeks. The app is a great way to track your workouts and daily Shakeology, and help you stay committed to finishing all 13 weeks.

Coach Tip

Now’s a great time to share a success story. If you can share before and after pics, even better. By now, hopefully they’re beginning to see the results of their commitment, and are excited by their progress. By sharing a success story, you’re showing them that if they do the work, and stick to it, they can reach their peak.

*Supporting assets are coming soon.

DAY 27: Rest Day

Rest day! Are you using the BOD app to track your nutrition? Take a moment today to review how you’ve been doing so far. What aspects of Ultimate Portion Fix or 2B Mindset are you really enjoying?

Here’s a great recipe for Chocolate Hazelnut Smoothie Bowl:
https://www.beachbodyondemand.com/blog/chocolate-hazelnut-smoothie-bowl-recipe

Now, go enjoy this day!

Week Four – Day 31

We’ve made it to the last day of Team Cup, everyone! I want us to look back on everything we’ve learned during this promotion and how we’ll continue our success over the months to come. Thank you for all your hard work. It was an honor being your Team Captain.

Before we go, I’d love to hear everyone’s plan to keep the momentum going into September and beyond!

Day 27: Cardio 45

Cardio 45. Close out stage one with a total-body sweat storm that will leave you pumped and prepared for stage two.

Coach Tip

DAY 27: Fat Blasting Ladders and Rest Day Roll-Out

US

It’s the homestretch, folks. Make sure you stick to your shakes and healthy meals through the very end.

Today is Fat Blasting Ladders, aka the very first run you ever did at the beginning of the program. Doesn’t it feel like oh-so long ago? In reality, it hasn’t been that long but you’ve done SO much in such a short amount of time. Kudos.

I know I’ve mentioned how great the audio workouts are because, well, I just love getting in some fresh air. But I do love the video runs when I don’t have time to get out…watching Idalis do her thing in some gorgeous locations—even if I’m on the treadmill, I can try to visualize being there.

Whether you run indoors or out today, make sure you do the Rest Day Roll-Out because your muscles deserve it! And, in case you missed our truffle ball recipe, here’s another sweet way to snack on Shakeology without drinking it—yes it’s a superfood shake, but Shakeology can also be a superfood no-bake snack! Try these Cookie Dough Energy Balls for a way better option than store-bought cookie dough: https://www.beachbodyondemand.com/blog/cookie-dough-energy-balls

CA

It’s the homestretch, folks. Make sure you stick to your shakes and healthy meals through the very end.

UK

It’s the home straight, folks. Make sure you stick to your shakes and healthy meals through to the very end.

Today is Fat Blasting Ladders, aka the very first run you ever did at the beginning of the programme. Doesn’t it feel like oh-so long ago? In reality, it hasn’t been that long but you’ve done SO much in such a short space of time. Kudos.

I know I’ve mentioned how great the audio workouts are because, well, I just love getting in some fresh air. But I do love the video runs when I don’t have time to get out…watching Idalis do her thing in some gorgeous locations – even if I’m on the treadmill, I can try to visualise being there.

Whether you run indoors or out today, make sure you do the Rest Day Roll-Out because your muscles deserve it! And, in case you missed our truffle ball recipe, here’s another sweet way to snack on Shakeology without drinking it – yes, it’s a superfood shake, but Shakeology can also be a superfood no-bake snack! Try these Cookie Dough Energy Balls for a way better option than store-bought cookie dough: https://www.beachbodyondemand.com/blog/cookie-dough-energy-balls

DAY 27: ALWAYS FORWARD

You guys, it’s our LAST dance workout! I want you to hold nothing back. Dance, laugh, and express yourself in this high-energy finale, and celebrate your success with LET’S GET UP!

Make sure you watch the Energize Moment today. Shaun has some special words for you!

And as a final show of support, let’s post our Shareable Moment choreography and honor all that we’ve accomplished.
Make sure you’re honoring your health today too by drinking your Shakeology and eating good, nutritious meals. If you love cookies as much as I do, try making this no-bake version that’s so easy and SO yummy: Oatmeal Raisin Cookie Shakeology
https://www.beachbodyondemand.com/blog/oatmeal-raisin-cookie-shakeology-recipe?referringrepid=411888

See you tomorrow for our last day!

Rest Day 28: Rest Day or Recovery Stretch

Today—Rest Day or Recovery Stretch

A few of you have mentioned doing another round of Job 1 or moving onto another program. If that’s your plan, I highly recommend sticking with either 2B Mindset or Portion Fix.

These nutrition programs are flexible enough to work with any fitness program—and any goal! I also recommend retaining your BODi membership. That way you can access the newest recipes and meal plans, an ever-growing library of live and on-demand classes, and a super-supportive community for all the accountability you need.

Don’t forget to submit your “before” and “after” photos to The Beachbody Challenge! Not only will you get an exclusive Job 1 shirt (while supplies last), but you’ll be entered into the Beachbody Challenge for a chance to win a BIG cash prize. You’re not going to want to miss this opportunity, so don’t forget to send in those photos! If you need help taking photos, visit BeachbodyChallengePhotos.com. For the Beachbody Challenge Contest, terms and conditions apply. Visit BeachbodyChallenge.com for the Official Rules and complete details.

Again, thank you so much for joining this group. It was so great meeting you all and working toward our goals together. Remember, the work doesn’t stop here. I hope you continue to make yourself a priority. After all, focusing on yourself and your health is a lifelong journey!

Day 28:

US

You made it! Are you feeling great again?

It’s the last day of The 4 Week Gut Protocol. But stick with us, because tomorrow we’re going to start reintroducing some or all of the foods we removed in week one.

Make sure you stay consistent with your sleep, water, stress management, and fitness. You can do another round of 4 Weeks For Every Body workouts or move on to a new fitness program. If you want suggestions, just let me know.

Keep up with your Shakeology, Optimize, and Revitalize to help satisfy cravings and keep your gut happy.*

*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

You made it! Are you feeling great again?

It’s the last day of The 4 Week Gut Protocol. But stick with us, because tomorrow we’re going to start reintroducing some or all of the foods we removed in week one.

Keep up with your Shakeology.

UK

You made it! Are you feeling great again?

It’s the last day of The 4 Week Gut Protocol. But stick with us, because tomorrow we’re going to start reintroducing some or all of the foods we removed in week one.

Keep up with your Shakeology!

Rest Day 28:

Today—Rest or a BODi class

We made it, fam! Our final day of FIRE AND FLOW. Sending you all hugs and fist bumps for your commitment these last 4 weeks.

Don’t forget to submit your “before” and “after” photos to the Beachbody Challenge! Not only will you get an exclusive FIRE AND FLOW 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.

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

You also might want to share your results with the group. We’d love to hear about the progress you’ve made both in body and mind.

Again, thank you so much for joining this group. It was so great meeting you all and working toward our goals together. Keep being good to yourself, no matter where you’re off to next!

Workout Day 28:

Rest Day

I’m proud of you for going all the way. It was so great working toward our goals together. But it doesn’t stop here.

A few of you have mentioned doing another round of 4 Weeks For Every Body or moving onto another program. If that’s your plan, I highly recommend sticking with either Portion Fix or 2B Mindset for your nutrition. Don’t forget your Shakeology and Beachbody Performance.

These nutrition programs are flexible enough to work with any fitness program and any goal! I also recommend keeping your BODi membership. That way you can access the newest recipes and meal plans, an ever-growing library of live and on-demand classes, and a super-supportive community for all the accountability you need.

If you followed The 4 Week Gut Protocol you can begin to reintroduce certain foods according to Autumn’s directions, or you can continue to follow the protocol for life. It’s a long-term plan to help support a healthy gut, so there doesn’t have to be an end date.

Don’t forget to submit your “before” and “after” photos to The Beachbody Challenge! Not only will you get an exclusive shirt (while supplies last), but you’ll be entered into the Beachbody Challenge for a chance to win a BIG cash prize. You’re not going to want to miss this opportunity, so don’t forget to send in those photos! If you need help taking photos, visit BeachbodyChallengePhotos.com. For the Beachbody Challenge contest, terms and conditions apply. Visit BeachbodyChallenge.com for the Official Rules and complete details.

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 what to do next or are interested in a Total-Solution Pack that bundles your fitness and nutrition (with extra support from me!), message me and I’ll recommend a plan and a pack that’ll work for you.

Day 28: Rest Day

US

Rest day. Let’s relax, recharge, and focus on getting mentally ready for stage 2. Amoila will stick to the same daily schedule that we’ve been doing, but will change up the moves, intensity, and volume of work. Take a moment and review your Dumbbell Tracker, and see if you’re ready to increase your weights. Are you hydrating enough? Need to make adjustments to your meal plan?

Take a moment to do the Form Check Test, and compare where you are today to where you were the day before we started the program . What are you noticing? What still needs improvement?

Hit me up with any questions or concerns, and together we’ll tackle those obstacles!

Here’s a great recipe if you feel like getting in the kitchen! Winter Breeze Shakeology. https://www.beachbodyondemand.com/blog/winter-breeze-shakeology

CA

Take a moment to do the Form Check Test, and compare where you are today to where you were the day before we started the program . What are you noticing? What still needs improvement?

Hit me up with any questions or concerns, and together we’ll tackle those obstacles!

Here’s a great recipe if you feel like getting in the kitchen! Winter Breeze Shakeology. https://www.beachbodyondemand.com/blog/winter-breeze-shakeology

UK

Take a moment to do the Form Check Test, and compare where you are today to where you were the day before we started the program . What are you noticing? What still needs improvement?

Hit me up with any questions or concerns, and together we’ll tackle those obstacles!

Here’s a great recipe if you feel like getting in the kitchen. It’s Almond Madness Shakeology. Here’s the recipe: UK: https://www.beachbodyondemand.com/blog/almond-madness-shakeology-uk

*Supporting assets are coming soon.

DAY 28: DCT-T: Back & Chest

US

Today is going to burn—but all in a good way! It’s DCT-T: Back & Chest. You’ll hit nearly every major muscle above your waist with this targeted upper-body workout. Autumn keeps the intensity high, so stay focused—and hold nothing back.

A lot of you have asked how Beachbody Performance Recover is counted in Ultimate Portion Fix. GREAT question. With Ultimate Portion Fix, as long as you use it as directed, you can have it in addition to your containers (same goes for the rest of the Beachbody Performance line!). With 2B Mindset, drink it in addition to your meals, but make sure to track it so you know if it’s working for you. It’s my total go-to post-workout, which I drink within 30 minutes of finishing every workout. It helps reduce exercise induced muscle soreness and give my muscles a jump-start on their recovery, and sets me up for the next workout.*

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

CA

A lot of you have asked how Beachbody Performance Recover is counted in Ultimate Portion Fix. GREAT question. With Ultimate Portion Fix, as long as you use it as directed, you can have it in addition to your containers (same goes for the rest of the Beachbody Performance line!). With 2B Mindset, drink it in addition to your meals, but make sure to track it so you know if it’s working for you. It’s my total go-to post-workout, which I drink within 30 minutes of finishing every workout. It helps give my muscles a jump-start on their recovery, and sets me up for the next workout.

UK

A lot of you have asked how Beachbody Performance Recover is counted in Ultimate Portion Fix. GREAT question. With Ultimate Portion Fix, as long as you use it as directed, you can have it in addition to your containers (same goes for Beachbody Energize!). With 2B Mindset, drink it in addition to your meals, but make sure to track it so you know if it’s working for you. It’s my total go-to post-workout, which I drink within 30 minutes of finishing every workout. It helps give my muscles a jump-start on their recovery, and sets me up for the next workout.‡

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

Day 28: Rest Day

US

Take a moment to do the Form Check Test, and compare where you are today to where you were the day before we started the program . What are you noticing? What still needs improvement?

Hit me up with any questions or concerns, and together we’ll tackle those obstacles!

Here’s a great recipe if you feel like getting in the kitchen! Winter Breeze Shakeology. https://www.beachbodyondemand.com/blog/winter-breeze-shakeology

CA

Take a moment to do the Form Check Test, and compare where you are today to where you were the day before we started the program . What are you noticing? What still needs improvement?

Hit me up with any questions or concerns, and together we’ll tackle those obstacles!

Here’s a great recipe if you feel like getting in the kitchen! Winter Breeze Shakeology. https://www.beachbodyondemand.com/blog/winter-breeze-shakeology

UK

Take a moment to do the Form Check Test, and compare where you are today to where you were the day before we started the program . What are you noticing? What still needs improvement?

Hit me up with any questions or concerns, and together we’ll tackle those obstacles!

Here’s a great recipe if you feel like getting in the kitchen. It’s Almond Madness Shakeology. Here’s the recipe: UK: https://www.beachbodyondemand.com/blog/almond-madness-shakeology-uk

DAY 28: Easy Run + Strides and Rest Day Roll-Out

US

We’ve got an easy run scheduled as we prep for the big 5K. After Easy Run + Strides, we’re in for another Rest Day Roll-Out. This may seem repetitive but it’s super-important to keep stretching and rolling as you get closer to 5K day.

And don’t forget to also treat your muscles by taking Recover—we want them ready to go when we go for the finish line.

Speaking of Recover, take a look at some of the awesome results you can achieve by taking Beachbody Performance, drinking Shakeology, and keeping up your nutrition:

I’m sure your after photos will look just as good! Be sure to visit BeachbodyChallengePhotos.com for tips on taking the best pictures.

Have you noticed more definition when you look in the mirror?

†Results vary depending on starting point and effort.

CA

And don’t forget to also treat your muscles by taking Recover—we want them ready to go when we go for the finish line.

Speaking of Recover, take a look at some of the awesome results you can achieve by taking Beachbody Performance, drinking Shakeology, and keeping up your nutrition:

I’m sure your after photos will look just as good! Be sure to visit BeachbodyChallengePhotos.com for tips on taking the best pictures.

Have you noticed more definition when you look in the mirror?

†Results vary depending on starting point and effort.

UK

And don’t forget to also treat your muscles by taking Recover—we want them ready to go when we go for the finish line.

Speaking of Recover, take a look at some of the awesome results you can achieve by taking Beachbody Performance, drinking Shakeology, and keeping up your nutrition:

I’m sure your after photos will look just as good! Be sure to visit BeachbodyChallengePhotos.com for tips on taking the best pictures.

Have you noticed more definition when you look in the mirror?

†Results vary depending on starting point and effort.

DAY 28: REST DAY

YOU DID IT!

Read that sentence again, and really absorb it. You joined this group, made a commitment to yourself and each other, and you all did it. TOGETHER.

If you’re doing another round of LET’S GET UP! you might consider trying Shaun’s alternate 30-day calendar where he incorporates workouts from his other programs to ramp up your results. Whatever you decide to do next, it’s crucial to stay on top of your nutrition. Shakeology, Beachbody Performance, and 2B Mindset or Ultimate Portion Fix should be regular staples in your daily nutrition. Good job! Keep it going!

Now comes the fun part. It’s time to take your AFTER pictures, write down your new measurements, and post those LET’S GET UP! transformation pics. You’ll get a free LET’S GET UP! shirt (while supplies last) for submitting to the Beachbody Challenge contest, and you’ll also have a chance to win cash prizes. Go to BeachbodyChallenge.com for details. And remember, if you’re going to post your results on Facebook or Instagram, make sure you tag me and use the hashtag #LetsGetUpBeachbody.

If you need help deciding what program to do next, DM me!

Congratulations, everyone!

Congrats on Finishing LET’S GET UP!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”

DAY 29: Day Off

US

Our final day before the big race! Today is all about resting and doing everything you can to appreciate your body for everything it can do. Give it a nice dose of all the good stuff in Shakeology, just like you’ve been doing all along and especially today as you gear up for Race Day. Get plenty of rest and take any time you need to stretch or roll out any trouble areas. If you’re running in an official event, make sure you have your bib and materials ready to go. If you’re running your own route, pick a location that will help you minimize interruptions during your 3.1-mile run. Set your running shoes aside.

Big breath—you’re really doing this! You already have so much to be proud of and tomorrow will be yet another accomplishment…a sign that all your hard work paid off.

CA

Big breath—you’re really doing this! You already have so much to be proud of and tomorrow will be yet another accomplishment…a sign that all your hard work paid off.

UK

Our final day before the big race! Today is all about resting and doing everything you can to appreciate your body for everything it can do. Give it a nice dose of all the good stuff in Shakeology, just like you’ve been doing all along and especially today as you gear up for Race Day. Get plenty of rest and take any time you need to stretch or roll out any trouble areas. If you’re running in an official event, make sure you have your bib and materials ready to go. If you’re running your own route, pick a location that will help you minimise interruptions during your 3.1-mile run. Set your running shoes aside.

Big breath – you’re really doing this! You already have so much to be proud of and tomorrow will be yet another accomplishment…a sign that all your hard work has paid off.

DAY 30: 5K Day

US

RACE DAY IS HERE! I’ve been wanting to type that for so long and now here we are. You’ve spent the last 30 days working hard, eating right, and putting in your all—and now it’s just 3.1 miles between you and the finish line.

Physically, mentally, and emotionally, you’re ready for this. Down that Energize and crush it! Completing the distance is a crazy-amazing accomplishment that should be celebrated…but before the champagne gets popped, the finish line must be crossed. Let’s do this!

And, hey, it’s not only about the 5K. It’s been special to spend the last 30 days with you, reading all your posts, and seeing how much progress can happen with just a little love, support, and encouragement. So congrats on finishing 30 Day Breakaway, and submit your before and after photos to the Beachbody Challenge so you can collect your 5K medal. And don’t forget to take a Race Day photo with your bib—if you ran for a charity, make sure you mention the organization’s name and donations raised when you submit your results to the Beachbody Challenge.

Listen, it doesn’t end here. You’ve made great strides and you can keep the momentum going by doing another round—you can set a goal to improve your personal record or even try the Advanced Runners Calendar now that you have some experience. Or you can jump into another program since you’re fitter and faster than you were before. Whatever you do to keep up your results, don’t be a stranger. Shoot me a message in the future if you’re ever looking for a virtual running partner.

CA

UK

RACE DAY IS HERE! I’ve been wanting to type that for so long and now here we are. You’ve spent the last 30 days working hard, eating right, and putting in your all – and now it’s just 3.1 miles between you and the finish line.

And, hey, it’s not only about the 5K. It’s been special to spend the last 30 days with you, reading all your posts, and seeing how much progress can happen with just a little love, support, and encouragement. So, congrats on finishing 30 Day Breakaway, and submit your before and after photos to the Beachbody Challenge so you can collect your 5K medal. And don’t forget to take a Race Day photo with your bib – if you ran for a charity, make sure you mention the organisation’s name and donations raised when you submit your results to the Beachbody Challenge.

Listen, it doesn’t end here. You’ve made great strides and you can keep the momentum going by doing another round – you can set a goal to improve your personal record or even try the Advanced Runners Calendar now that you have some experience. Or you can jump into another programme since you’re fitter and faster than you were before. Whatever you do to keep up your results, don’t be a stranger. Shoot me a message in the future if you’re ever looking for a virtual running partner.

Congrats on Finishing 30 Day Breakaway!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”

Week 4 Day 1

Check out this week’s video from Shaun T: https://youtu.be/7WzZQTHF0m4

Can you believe we’ve already made it to Week 4? How is everyone feeling?

Week 4 Day 2

How has MAX Out Nutrition been working for you? Has it helped you identify your unhealthy habits?

Here’s a tip for making fast meals during the week: Try and make large amount of grains (quinoa and brown rice), protein, and veggies, and pair them with your favorite seasonings—ahead of time! Then you can measure out perfectly balanced meals throughout the week.

Week 4 Day 3

I know it’s tempting to jump right from your 30-minute workout back into your busy life, but it’s important to cool down properly. Be sure to take the extra couple of minutes to cool down with Shaun T and the cast after the workout.

Week 4 Day 4

How are you finding your Tabata drills? For those of you who don’t know, Tabata workouts typically involve a combination of intense exercise followed by short rest periods.

How are you liking the Tabata Power and Tabata Strength workouts?

Week 4 Day 5

Food for thought: If you’re drinking Shakeology daily, you’re getting superfoods every day that health nuts spend their lives researching about for optimal health!

Week 4 Day 6

Time is flying by—you’ve almost completed Week 4! Treat yourself with some new duds that show off your hard work, and your favorite fitness brand.

Check out the full line of INSANITY MAX:30 apparel for sale on TeamBeachbody.com!

Week 4 Day 7

Be sure to use your rest day to do the things you love. Spend time with family, take a walk, or go see a movie. You want to keep your life in balance and ensure you’re managing your stress levels.

DAY 22 WEEK 4 BOXING: COMBINATIONS: BODY-SHOT CRUSHER

The 10 Rounds bus is pulling in to Miami—atop a gorgeous building overlooking the ocean, to be exact—and we’re kicking off the week with some heat! It’s all about force and precision as we learn to land body blows, so bring your best, line up your favorite Beachbody Performance supplements, and get in the ring. No excuses when it comes to getting it in!

Have you worked out and taken supplements while traveling?

Week 4: DAY 22 — Total Body Push/Pull

Last Total Body Push/Pull day of the program. Remember, we’re going to repeat five moves four times and wrap up with a 2-minute round of chin-ups and burpees.

Here’s the equipment you’ll need.

Dumbbells (light, medium, heavy)
Chin-Up Bar, Chin-Up Max, Mat (optional)

I want you to take a minute and reflect on how hard you’ve worked these last few weeks. Recognize how far you’ve come and the changes you’ve noticed in your body. Not just the number on the scale, but how much stronger or faster you are. How moves that were hard when you first started are getting easier. I’m so proud of you for sticking it out and I can’t wait to crush this last week with all of you!

DAY 23 WEEK 4 LIFT: UPPER BODY

It’s back to unilateral and bilateral training, but this time Joel adds a “looped burnout” to the end of each exercise block, using a resistance loop to get those muscles FA-tigued!

Anything for toned abs and arms, am I right?

Coach Tip

Give customers a glimpse into your world by mixing in a few photos of yourself, like flexing after a workout, posing with Shakeology, or practicing some self-care on a rest day.

Week 4: DAY 23 — Strength & Power

US

Strength & Power is up next. We’re one day closer to that finish line.

Here’s what you’ll need today.

Dumbbells (light, medium, heavy)
Mat (optional)
Strength Slides

Quick refresher: We have two blocks of three moves that we’ll repeat three times. This workout is a tough one for me, so I’m going to make sure I’m getting enough protein all day long to help my body repair and recover. That includes drinking my trusty Shakeology.*‡ Here’s the recipe I’ll be making.

Strawberry Thunder Shakeology (Makes 1 serving)

1 cup water
1 cup ice
1 scoop Chocolate Whey (or Chocolate Plant-Based Vegan) Shakeology^
½ cup fresh (or frozen) strawberries
½ cup fresh (or frozen) blueberries

Place water, ice, Shakeology, strawberries, and blueberries in blender; cover. Blend until smooth.

Container Equivalents: Purple 1, Red 1

2B Mindset Plate It!

A great snack(tional) or enjoy as part of breakfast

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
^Not all products, flavors, and configurations may be available in your market.
‡Protein helps build lean muscle mass.

CA

Strength & Power is up next. We’re one day closer to that finish line.

Here’s what you’ll need today.

Dumbbells (light, medium, heavy)
Mat (optional)
Strength Slides

Strawberry Thunder Shakeology (Makes 1 serving)

1 cup water
1 cup ice
1 scoop Chocolate Whey (or Chocolate Plant-Based Vegan) Shakeology^
½ cup fresh (or frozen) strawberries
½ cup fresh (or frozen) blueberries

Place water, ice, Shakeology, strawberries, and blueberries in blender; cover. Blend until smooth.

Container Equivalents: Purple 1, Red 1

2B Mindset Plate It!

A great snack(tional) or enjoy as part of breakfast

^Not all products, flavors, and configurations may be available in your market.
‡Protein helps build lean muscle mass.

UK

Strength & Power is up next. We’re one day closer to that finish line.

Here’s what you’ll need today.

Dumbbells (light, medium, heavy)
Mat (optional)
Strength Slides

Strawberry Thunder Shakeology (Makes 1 serving)

1 cup water
1 cup ice
1 scoop Chocolate Whey (or Chocolate Plant-Based Vegan) Shakeology^
½ cup fresh (or frozen) strawberries
½ cup fresh (or frozen) blueberries

Place water, ice, Shakeology, strawberries, and blueberries in blender; cover. Blend until smooth.

Container Equivalents: Purple 1, Red 1

2B Mindset Plate It!

A great snack(tional) or enjoy as part of breakfast

^Not all products, flavors, and configurations may be available in your market.
‡Protein helps build lean muscle mass.

DAY 24 WEEK 4 BOXING: COMBINATIONS: FULL BODY CONDITIONING

We’re going in for one of the toughest workouts yet. You’ll aim high and low with nonstop punches while moving and attacking in all directions. Use some self-talk to build yourself up before and during the workout. “I can do this. I am strong. I will change for the better.” Having those convos in your head, or even out loud, can really shift your attitude. Say it in your mind and prove it with every punch…you WILL keep up with Joel and the cast. Let’s get it!

Week 4: DAY 24 — Rest Day

Rest up, everyone! We’ve got a few days left in the program and you’re going to want to feel your best heading into the final stretch.

I’ve been getting a few questions about what to do next after we wrap up 4 Weeks of THE PREP. Well, you’ve got a couple options.

Option 1: You can take the 6 Weeks of THE WORK Fit Test, and if you pass, you can do Amoila’s more advanced program, 6 Weeks of THE WORK.
Option 2: If you don’t pass the Fit Test, you can do 4 Weeks of THE PREP again, repeating it as many times as necessary until you pass the Fit Test.
Option 3: You can try another intermediate program or move on to one of the other advanced programs in the Beachbody On Demand library. With tons of options to choose from, including cardio, barre, resistance training, and HIIT, there is something for everyone.

Hit me up if you need help deciding what to do next!

Coach Tip

This may be a good time to decide whether or not you’re going to transition into running a 6 Weeks of THE WORK Challenge Group. Make sure you let your challengers know what you’re doing next, so they can join you.

DAY 25 WEEK 4 STRENGTH: LOWER BODY

US

Don’t wanna scare ya but Joel is doubling down (!!) on looped burnouts in today’s insane leg burner. Tempting as it might be, we can’t ignore our lower half just because we’re doing a boxing program. As you know, every punch begins at your feet and burns up through your hips, intensifying as you torque your core. Which means you’ll be looking from head to toe by the end of week 6, which is just around the corner…

We’ve been making huge strides each week, so don’t fret if you’re still feeling tired after some of these tough sessions. It means your muscles are still being challenged. Just treat them to some Recover as soon as you can during the crucial post-workout window to help speed muscle 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.
‡Whey, pea, and casein are sources of protein. High in protein.

CA

UK

Week 4: DAY 25 — Cardio & Core

I want to commend everyone who’s stayed consistent with their Shakeology and Beachbody Performance through these last 4 weeks.^ Have you noticed a difference in how you feel or your performance during these workouts?

Share with the group below!

Today’s workout is Cardio & Core, so you know what’s coming—three rounds of five cardio moves coupled with three rounds of two core exercises. No equipment required, but feel free to grab a mat for the core work if you want a little extra support.

^All products, flavors, and configurations may not be available in your market.

DAY 26 WEEK 4 BOXING: COMBINATIONS: FULL BODY BURNOUT

Today’s focus is on fast footwork as you add the boxing shuffle to your skillset. Punch hard, move quickly, and give every round your all to build speed, agility, power, and a rock-solid core.

And, hey, congrats on getting through a whole month of 10 Rounds!

Week 4: DAY 26 — Isometrics

We’re back to Isometrics. Here’s what you’ll need.

Dumbbells (light, medium, heavy)
Chin-Up Bar, Chin-Up Max, Mat (optional)

You know the drill—five moves you’ll repeat for four rounds. Remember there’s a rest break between each move, but it gets shorter with each round. So put that game face on and get ready to crush it!

DAY 27 WEEK 4: REST DAY

Wow, I am very happy about today’s rest day. It’s been a whole full month of 10 Rounds and doesn’t my body know it! Lol. No, I’m actually feeling really good after taking such good care of myself for four weeks. Even though it can get hard, it’s so worth it. I’m sleeping better, I’m more alert during the day, and my family and friends have noticed a change.

Are you noticing these changes too?