Week 5 – Challenge Group Guides

Weeks 5–8

There are still 4 more weeks of workouts left—the second half of Sure Thing is NOT a repeat of the first half.

This is where you continue to motivate your BODgroup until the very end with your own content. Keep the checklist from Day 28 in mind as you create your posts and, if you’re looking for more inspiration, weave in some of these fun facts:

We keep the Cardio Conditioning workouts the same on purpose—so you can master the moves and get more reps in as you get stronger and build more endurance.
In EMOM Strength, the reps for each EMOM increase over the weeks as a way to test your endurance and help you see results along the way.
Balance is always something you can work on and get better at, which is the idea behind Strength & Stability. It may be a slow workout, but it sure isn’t an easy one.
During Endurance weeks, you’ll work type I muscle fibers, which are also known as slow-twitch muscle fibers because they are slow to fatigue.
During power-based strength training weeks, you’ll work type II muscle fibers, which are also known as fast-twitch muscle fibers because they are quick to fatigue.
Megan refers to the lower-back muscles, glutes, and hamstrings as the “3 amigos” because they work together as friends to support each other.
Megan, a competitive rower, used a lot of her rowing training methods to develop Sure Thing and to show you you’re stronger than you think.
The modifications in Sure Thing are never “less than.” They are simply a way to take out the impact if you can’t jump or need a little assistance on building strength. You’ll see Megan taking the modifications during the program when she needs it, allowing her to keep moving and never quit.

Congrats on finishing Sure Thing!
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: Tabata Cardio

Grab your towel, it’s Tabata Cardio AND the start of Elevate! Autumn dials-up the challenge with longer work intervals and shorter rest periods in this Tabata-inspired workout that will have your heart pounding and legs quaking.

Have you been diligent about using your Daily Trackers and the Brag Board? There’s no better way to see your progress, and how you’re pushing yourself with weight selection and effort.

Take a moment and post a picture of your Brag Board!

Day 29: Lower Body Strength

We’ve all heard it before—breakfast is the most important meal of the day. But so many people ask me, WHY? Think about this—it sets the tone for your entire day with a solid nutritional foundation (made even better when you add in your daily Shakeology), so make it count. What are your go-to breakfasts? Do you have a favorite from Portion Fix or 2B Mindset? I try to pick one breakfast each week ahead of time to make my meal planning simpler.

Welcome to leg day—and the start of stage two. For this Lower Body Strength workout, stay with Amoila as he switches up the exercises and dials-up the intensity and complexity to accelerate your results. I loved the new move he introduced—Copenhagen! Did you find it hard, or easy?

*Supporting assets are coming soon.

Day 29: Lower Body Strength

Day 30: Total Body Power

One thing I absolutely love about this program is Amoila’s next-level coaching cues. Even though I’ve done a move before, I’m always surprised when he gives a training tip that dials-in my form even more. Doing every move the right way will help you squeeze the most out of every rep. Plus, it can help accelerate your results.

I’ve talked a lot about how informative Amoila’s cues are, but his style is so much more than teaching how to do the moves. I’ve learned so much about my body and the science of how it moves. What are some things you’ve learned from Amoila?

Our workout is Total Body Power. Each rep is an opportunity to become stronger, fitter, and more powerful, so remain focused and make every one count.

What cues today really helped you? Was it the “pop pop stick” during the Icky Shuffle?

DAY 30: DCT-T: Shoulders

We’ve all heard it before—breakfast is the most important meal of the day. But so many people ask me, WHY? Think about this. It sets the tone for your entire day with a solid nutritional foundation (made even better when you add in your daily Shakeology), so make it count.

What are your go-to breakfasts? Do you have a favorite from Ultimate Portion Fix? I try to pick one breakfast each week ahead of time to make my meal planning simpler.

Our workout is DCT-T: Shoulders. The focus is the same as last week, but Autumn changes the density exercises, adds a move to the complex, and increases the intensity of the Tabata section. It’s tough, but so are you. Go crush it.

Day 30: Lower Body Power

Our workout is Total Body Power. Each rep is an opportunity to become stronger, fitter, and more powerful, so remain focused and make every one count.

What cues today really helped you? Was it the “pop pop stick” during the Icky Shuffle?

*Supporting assets are coming soon.

Day 31: Mobility & Stability

It’s days like today that help me power through the back half of the week—don’t skip these days! Today is Mobility & Stability. You’re training hard, and this workout will help keep it that way. Stretch with Amoila to enhance your recovery, increase your mobility, and continue performing at your peak.

People often ask why stretching and recovery work is so important. You may think of stretching as something performed only by runners or gymnasts. But we all need to stretch in order to maintain and enhance our mobility. Stretching keeps the muscles flexible and healthy, and we need that flexibility to move dynamically through full ranges of motion. Without it, muscles can become tight and more prone to strains and injury. We definitely don’t want that!

It’s also why Beachbody Performance Recover is a key part of my post-workout routine.

Have you noticed the benefits of our Mobility & Stability workouts? Let us know!

DAY 31: Rest Day

Rest day. If you haven’t yet done it, take a moment and explore some of the rest and recovery routines on Beachbody On Demand. There’s a whole channel called Relaxation & Meditation, and it’s packed with 70+ meditations. Life can be stressful, and we all need time to recalibrate our mental and emotional health. Meditating for just a few minutes a day can help you relax, decrease stress and anxiety, reduce negativity, renew energy, enhance self-esteem, and improve sleep. When you press your inner pause button, you can become more mindful and intentional, even when life gets challenging. And it’s so easy—all you have to do is breathe!

Check out this recipe for Chicken and Black Bean Burrito Bowl:
https://www.beachbodyondemand.com/blog/chicken-and-black-bean-burrito-bowl-recipe

Day 31: Mobility & Stability

It’s also why Beachbody Performance Recover is a key part of my post-workout routine.

Have you noticed the benefits of our Mobility & Stability workouts? Let us know!

*Supporting assets are coming soon.

Day 32: Upper Body Strength

A few days ago I asked if you’re hydrating enough, and I want to circle back to that today. When you’re working out on a consistent basis, being well-hydrated helps improve your overall ability to perform, improves sleep, and even aids in weight loss. Not sure how much water you should be drinking? Take your body weight in pounds, divide by 2, and that number is how many ounces a day you should be drinking. The Quick Start Nutrition Guide has some great suggestions for what to add to your water for variety.

And if you need a little more hydration, don’t forget about Beachbody Performance Hydrate!

Today, Amoila leads us through Upper Body Strength. You’ll feel the pump in your chest, back, shoulders, and arms with this upper body-focused strength session that also works your lower half.

DAY 32: DCT-T: Biceps & Triceps

Another GREAT question from some of you: how to tweak our daily Shakeology recipes. By now, I’m hoping you’ve added fresh or frozen fruits, experimented with almond milk or other dairy alternatives, or made some of the many Shakeology dessert recipes.

Here’s an indulgent one you’ll love for Peppermint Mocha Shakeology Protein Bites https://www.beachbodyondemand.com/blog/peppermint-mocha-protein-balls

I love to make these in advance and snack on them when I’ve got a craving.

Our workout today is DCT-T: Biceps & Triceps. You know the drill, but new exercises provide a fresh challenge. Give Autumn 100% in every rep to increase your muscle-building and fat loss.

Then come back and tell us how you did!

Day 32: Upper Body Strength

And if you need a little more hydration, don’t forget about Beachbody Performance Hydrate!

Today, Amoila leads us through Upper Body Strength. You’ll feel the pump in your chest, back, shoulders, and arms with this upper body-focused strength session that also works your lower half.

*Supporting assets are coming soon.

Day 33: Total Body Tempo

The workouts might be getting tougher, but you’re getting stronger.

Let’s crush this one. It’s Total Body Tempo. Embrace the burn and keep time with Amoila to maximize the muscle-building power of every rep. Listen to what he says about shoulder health. He has some great insights!

Tracking your workouts in the BOD app is more than just record-keeping—it’s an accountability tool. On days when you’re feeling like you need a little motivation, look at how far you’ve come. Notice how many days you showed up and crushed your workout when perhaps you thought you didn’t have it in you. That’s also why we’re here for each other—never forget that we’re all in this together.

DAY 33: Total Body Tone

I’d love to hear about your results. If you’re getting the results you hoped for, that’s amazing. If not, how is your nutrition going? If you’re new to fitness, you may not know the saying, “You can’t out-exercise poor eating habits.” Starving yourself is NOT safe or effective for losing weight or getting strong, either. So, if you’re not starting to see results, now’s a good time to review your tracking on the app to see where you might want to improve. Still have questions? DM me and we can take a deeper look at what you’re eating and troubleshoot if needed.

Today is Total Body Tone. The moves haven’t changed, but you have. You’re stronger and fitter, so try to lift heavier as you continue to focus on form. The more you challenge yourself, the greater your results will be.

How are you feeling so far?

Day 33: Total Body Tempo

The workouts might be getting tougher, but you’re getting stronger.

*Supporting assets are coming soon.

Day 34: Cardio 45

It’s our last workout day of the week. Cardio 45. Keep a towel handy—this circuit-training session uses 45-second work intervals and minimal rest to make sure you break a sweat and torch tons of calories.

Whenever we step on a scale, take our measurements, or even snap a selfie, what do the numbers tell you? Do they jibe with what you’re seeing in the picture? Keep in mind, sometimes our best results are the things we CAN’T see—maybe you’re sleeping better, waking up earlier, and blasting through the afternoon slump. Maybe you’re eating better and feeling more satisfied with your healthier choices and Shakeology.

Let’s cheer on each other’s progress and head into tomorrow ready to REST!

DAY 34: Rest Day

Not gonna lie, I woke up feeling sluggish and sleepy. Then I remembered it was a rest day and jumped out of bed. I’m just joking. Sort of.

Don’t get me wrong, I feel like a champ after a good workout with Autumn but it’s not always easy to stay motivated and pump myself up before a workout. It’s actually the reason why I joined a group myself and eventually started leading them. I know it sounds cheesy, but you guys keep me going. There’s something about working toward a goal with a group of people who are going through the exact same thing. Someone’s always there to hear you out. I hope that’s what you’re getting by being here. Because whether you pulled the covers over your head this morning or woke up swinging, we’re in this together. I know it’s a rest day, but anyone want to share a favorite motivational quote that’ll help us keep our eyes on the prize?

Another great recipe, Turkey Ramen:
https://www.beachbodyondemand.com/blog/turkey-ramen

Day 34: Cardio 45

Let’s cheer on each other’s progress and head into tomorrow ready to REST!

*Supporting assets are coming soon.

Day 35: Rest Day

Rest day. Let’s make today a Self-Care Sunday. I’m looking forward to relaxing and recentering so I can go into next week with full batteries and a clear head. What are you doing for yourself today? Here are some ideas: Do something creative. Do some mindful meditation. Go to bed early, meal prep, read, drink lots of water, and fuel your body with excellent nutrition.

Here’s a great recipe if you’re looking for a dinner suggestion: Turkey Bacon Cauliflower “Mac” ’n’ Cheese. Seriously delicious!
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/03/23104659/TMM-EN-Turkey_Bacon_Cauliflower_Mac_Cheese-3.29.21-Recipe.pdf

DAY 35: DCT-T: Back & Chest

With Week 6 beginning on Monday, I want to be sure you’re tuned-in to your nutrition and meal prepping each weekend. You know what they say, “If you fail to plan, then plan to fail.” Meal prep is a huge part of seeing success with 9 Week Control Freak and I want to be sure you are making it a priority. Looking for new inspiration? With your new Nutrition+ membership you’ll always be able to keep things fresh with the latest meal plans and exclusive workouts.

Our workout is DCT-T: Back & Chest. Presses, rows, and pulldowns are just a few of the moves you’ll tackle in this targeted strength workout that also provides a killer cardio burn.

Tell us how you did today!

Day 35: Rest Day

*Supporting assets are coming soon.

Week 5 Day 1

Congratulations on starting Week 5! The intervals will be longer now and the rest times will be shorter—but you can do it!

Check out this week’s video from Shaun T: https://youtu.be/ZTKlO8xnyk8

Don’t forget to record your 30-day measurements and weight! Is anyone willing to share their results?

Week 5 Day 2

INSANITY MAX:30 is intense—there’s no doubt about it. The question is, how should you fuel up for these intense workouts, without the risk of feeling sluggish from having just eaten? Check out this article, “ASK THE EXPERT: WHAT SHOULD I EAT BEFORE MY WORKOUT?” https://www.beachbodyondemand.com/blog/

Week 5 Day 3

These Month 2 workouts are INSANE! For many people, it feels like you’re back at Day One. Here are some tips for “How to Think Yourself Fit” and overcome any mental blocks you may have. It will help keep you on track to meeting your goals: https://www.beachbodyondemand.com/blog/

Week 5 Day 4

What advice from the No Time to Cook Guide have you found to be most useful? I’ve noticed myself ordering more grilled food and avoiding fried.

Week 5 Day 5

Here’s a recipe I’m sure you’ll love!

Apple Oatmeal
1 serving Vanilla Shakeology
½ cup unsweetened applesauce
½ cup unsweetened vanilla almond milk
1 packet instant oatmeal
1 tsp. ground cinnamon

Week 5 Day 6

Take a look at Brooke G.’s dramatic transformation using INSANITY MAX:30. She lost 21 lbs.! You will get there too—keep up the hard work!†

†Results vary depending on starting point and effort.

Week 5 Day 7

Who’s pumped to go into Week 6?

DAY 29 WEEK 5 BOXING: COMBINATIONS: SPARRING PIVOTS

Is Brooklyn in the house? Yup! The team heads to NY today to visit Gleason’s Gym—the oldest and one of the most famous boxing gyms in the country, once home to Muhammad Ali and other legends. Channel some of that champion energy as Joel teaches you pivots, so you can learn to attack in multiple directions from the same spot.

You might notice these workouts getting tougher but you’re also getting stronger, so stick with it and make sure you’re on top of your Recover and getting enough protein to feed your muscles.

I’m loving all the locations the cast has visited so far—it’s pretty inspiring to see them giving it their all in the same places where legends have been made. What’s your favorite city so far?

DAY 30 WEEK 5 LIFT: LOWER BODY

Back to lower body—I know working big muscle groups like legs can be exhausting but if you embrace the burn and make every rep count, you can treat yourself to a filling, nutritious meal.

One of Joel’s favorites? Breakfast tacos. They’re easy to make and fun to customize. Check out these 7 Genius Breakfast Taco Fillings.

What have you been having for breakfast these past few weeks?

DAY 31 WEEK 5 BOXING: COMBINATIONS: SPEED & AGILITY PIVOTS

We’ll be adding a little shuffle to our pivots today, progressing our footwork as we jab, cross, roll, hook, and uppercut. I feel more like a boxer every day!

It’s now the middle of week 5 and we are so close to the results we’ve been after BUT we have to stick with the program and see it through until the end. That includes continuing to take Shakeology and Beachbody Performance to meet your increased protein needs and really get the most out of these final days.*

Coach Tip

Now might be a good time to personally reach out to any customers who haven’t been as active online lately. Check in and let them know they’re so close to finishing the program and you’re looking forward to seeing their results.

How would you compare your speed, strength, and overall boxing skills now versus week 1?

*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.

DAY 32 WEEK 5 LIFT: UPPER BODY

It’s back to supersets in today’s strength-training workout. We’ll be targeting chest, back, bis, tris, shoulders, and core so come ready to work.

I know I’m going to work up an appetite after this one, so I’m glad I planned ahead and have my favorite coconut shrimp meal sitting in the fridge.

For the meal preppers out there, what are some of your post-workout or go-to weeknight recipes?

DAY 34 WEEK 5: REST DAY

Let’s do a little nutrition check-in on our second-to-last rest day. We are about to start the all-important week 6 and now is the time to make sure we have our kitchens stocked with everything we need to stay on top of our eating plans. If you’re on Shakeology or Beachbody Performance, make sure you have your mix-ins and any ingredients you usually add. Prep meals and snacks as far ahead as possible. Make sure you’re getting enough water. We don’t want to leave any page unturned!

Anyone want to share tips to help us prepare for the final week?

DAY 35 WEEK 5: REST DAY

Our last rest day! I’m feeling especially grateful today as we head into our final week. There have been times during the past five weeks when I didn’t know if I could keep myself motivated, let alone post in a genuine way to keep all of you invigorated. But I thought back to the time when I was a group participant myself and remember how nice it felt to check my phone and find my Coach somehow saying what I needed to hear. And now here I am. Throwing punches and posting photos…doing what I love and sharing it with you. I’m not sure what you need to hear today but “thank you” is what I want to put out there. Thank you for showing up. For believing in me. For believing in yourself. Let’s go and knock out this final week.

BARRE BLEND WEEK 5, CLASSIC FULL BODY BLEND 5

Welcome to Phase 3! In this phase, the workouts get a little longer. See if you notice those extra 5 minutes. I bet you will!

Let’s work our whole body today with Classic Full Body Blend.
Fun fact: Plant-based Vegan Shakeology is made without dairy and is considered a low-glycemic food. Do you drink it by itself or do you add things to your shakes? Share your favorite Shakeology add-ins!

Here’s an interesting Plant-Based Vegan Shakeology recipe you might want to try: Vegan Key Lime Dream Shakeology

Coach Tip

Can you talk about the emotional impact you’ve experienced as a result of drinking Shakeology? You might say something like “Why do I drink Shakeology every day? Because it’s so much more than good nutrition. It makes me feel [INSERT YOUR OWN EMOTIONAL IMPACT: e.g., “feel like I’m doing something healthy”, “keeps me motivated to stick to my Beachbody program”]. It’s nonnegotiable for me. Tell us why you drink Shakeology every day!”

BARRE BLEND WEEK 5, BOOTY BLEND 5

Here it is: Booty Blend 5. Consider adding heavier weights or resistance loops to really get those glutes firing!

Who wants to share their “I AM” affirmation today? What does it mean to you?

It’s also a good day for a Transformation Tuesday. Here are Jessica’s results after completing Barre Blend. Talk about motivation!

Profile Name: Jessica B.
Amanda C. lost 16.6 lbs. and 7.52 inches

*Results vary based on starting point and effort and following Beachbody’s exercise and healthy eating plan.

BARRE BLEND WEEK 5, CARDIO BLEND 5

US

You’re all doing so great! Today’s workout is Cardio Blend 5.

Let’s take a moment to be grateful for something good in our lives. Today I’m grateful for Beachbody Performance Energize and Recover. They’re so effective when I’m working hard toward a fitness goal. I really feel like they make a difference in my results when I take them before and after workouts. And because they taste so good, it kind of feels like a reward! Especially the Chocolate Recover, which tastes like dessert after a hard workout. Beachbody Performance can help increase energy and optimize recovery with key ingredients like caffeine, beta-alanine, quercetin, and protein.*

What are you grateful for today?

*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’re all doing so great! Today’s workout is Cardio Blend 5.

What are you grateful for today?

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

UK

You’re all doing so great! Today’s workout is Cardio Blend 5.

What are you grateful for today?

*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.

BARRE BLEND WEEK 5, CORE BLEND 5

Here it is: Core Blend 5. How much self-expression can you add to your workout? Make it yours, and make it fun! If you can, take a short video of yourself doing the workout and share with us!

If you’re doing Ultimate Portion Fix along with Barre Blend, let me know how you’re doing with it. (Don’t worry, we’ll talk about 2B Mindset tomorrow.) Are you seeing changes in your body or the way your clothes are fitting? What are your challenges? Tell me about your experience.

If you’re not doing Ultimate Portion Fix but your’re curious, rewatch the Barre Blend Introduction to Nutrition video, or just reach out to me so we can talk more!

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

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

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

Here’s what you’ll need:

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

6 Weeks of THE WORK | Day 31 | Rest

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

Healthy Fish Tacos

Coach Tip

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

DOWNLOAD VIDEO | VIEW ON

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

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

Here’s the equipment you’ll need:

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

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

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

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

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

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

Chocolate Zucchini Bread Smoothie Recipe

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

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

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

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

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

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

Here’s the equipment you’ll need:

Resistance Loops
Strength Slides
Mat (Optional)

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

Coach Tip

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

BARRE BLEND WEEK 5, LEAN LEGS BLEND 5

Happy Friday! It’s your Lean Legs Blend workout. This would be a good time to try to move away from the barre (or chair, or whatever you’re using) to see how far you’ve come. For a real challenge, follow the intensifier too!

As promised, I want to ask about 2B Mindset today. If you’re using that nutrition plan along with Barre Blend, let me know how you’re doing with it. Are you seeing changes in your body or the way your clothes are fitting? What are your challenges? Tell me about your experience.

If you’re not doing 2B Mindset but are curious, rewatch the Barre Blend Introduction to Nutrition video, or give me a shout and we can talk more!

BARRE BLEND WEEK 5, REST AND REPLENISH

Rise and shine! Take time today to do something that fills your heart and satisfies your soul. I suggest hanging out with people who lift you up and make you feel good about yourself. Who we surround ourselves with can shape our perception of the world. So be mindful of the energy around you…and make sure you’re sending out only good energy!

Have anything on your mind today? How are you feeling? Do you have any questions for me or the group?

BARRE BLEND WEEK 5, REST & REPLENISH

Have you noticed that magic happens in the recovery process? Days like today are perfect for finding balance and re-centering yourself. What recovery workout are you going to do?

After my self-care, I’m going to enjoy my newest discovery, Peanut Butter Banana Café Latte Shakeology (it’s on page 89 of the Beachbody Guide to Nutrition). I’m kind of obsessed with it. Try it and let me know what you think!

Transform :20 | Week 5 | Day 1

The third Chapter: CONQUER begins today, and we are going to CONQUER these last 2 weeks. Simple as that. We’ve gotten this far, we know what to expect, and we know what it takes to kick butt. Before I talk about today’s workout, I want to ask you what part of your body you’ve CONQUERED so far with Transform :20? Have you flattened your stomach or firmed up your glutes? Do you have more tone in your arms and legs? Let’s hear it!

This is Day 29: BURN, and just like the first 2 chapters, Shaun T will be turning up the intensity and speed and tossing in a bunch of new moves. This chapter is all about giving everything you’ve got. Your Transformers are Rapid Taps, Twist OBL Kicks, and Rocketman. I’m always a fan of Rocketman.

Let’s fire each other up for this week—who’s with me?

Transform :20 | Week 5 | Day 2

Let’s do it. You’ve got this—Day 30: FASTER. Grab your Energize because you’re going to need it today, grab your towel, and get ready to sweat. Your Transformers are Over Top, X Jack; L Reach; and Ski Abs, In/Out.

Coach Tip

This is another great time to highlight another Transform :20 Success Story. Here’s a good one: Josh K.

Transform :20 | Week 5 | Day 3

Hump day! Middle of the workout week! It’s Day 31: STRONGER. You know what you need to do to get through this—work your butt off! Keep your head clear, stay motivated, and if you need some extra motivation, your 6-Week Transformation Tracker has a great motivational quote from Shaun T. Today’s Transformers are 90° Ab Trapper, Hover Ab Kicks, and Burpee Hop.

Coach Tip

Write about how Shakeology is crucial to your personal health/fitness successes and how you’re incorporating it into your Transform :20 routine. You can highlight that it’s carefully crafted and constantly innovated, with the body’s complex needs in mind. It has high-quality nutrients. It has a specialized mix of premium proteins, fiber, and beneficial fats, plus essential vitamins and minerals to help build a strong nutritional foundation. And all of this comes in one easy, delicious shake that helps you look and feel your best!

Also, ask some pointed questions to the group: Why do you want to be healthy? Who are you doing this for—you, your family, both? Encourage everyone to share.

Transform :20 | Week 5 | Day 4

Are you CONQUERING this week? I know you are! Let’s give each other a shout-out and some encouragement to crush today’s workout. It’s Day 32: POWERFUL and your Transformers are Parkour, TS Squat Reach, and Lunge Punch.

A few of you have pointed out that your Transformers are one of the things you most look forward to. Is that true for you? Let’s hear your thoughts.

Transform :20 | Week 5 | Day 5

We’re finishing the week STRONG! It’s Day 33: CUT and I know you’re going to give Shaun T everything you’ve got.

What do you think about the recipes in the Beachbody Nutrition Guide? I’m totally addicted to the cauliflower mash. Yum!

But even though these are great recipes, don’t forget that the recipes on Beachbody Blog all work great with the guide as well. https://www.beachbodyondemand.com/blog/recipes

Once you’ve found the one (or two or five) you want, just scroll down to the bottom of the page to find out how many portions it’s worth. These recipes also work with Beachbody’s Portion Control Containers and with 2B Mindset.

Transform :20 | Week 5 | Day 6

Final workout day of the week, and I am ready to CRUSH it. Day 34: BALANCED. Your Transformers are Climb Push-Ups; Plank, OBL Trap; and Balanced Dips. As for me, my motivation for myself is “get on that Step, and get it done.”

What are some of the words you use to motivate yourself? What else do you do for motivation?

Transform :20 | Week 5 | Day 7

It’s your final rest day and the beginning of your final week of Transform :20. Wow! It’s been an incredible journey so far and we’ve been through a lot together in these past 5 weeks—and we’ve got 1 to go. I’m so proud of what you’ve all accomplished, but I want to say a little something about “expectations.” Often in my groups, I see people comparing their progress to someone else’s. Please don’t. Understand that everyone transforms at a different rate and in different ways.

This is YOUR journey. And hopefully you’ve discovered that when you COMMIT to a program and believe in yourself, you can accomplish anything.

Coach Tip

Talk about the emotional impact you’ve had by leading this group. “It’s been so inspiring to help everyone work toward their best success and results,” etc.

80 Day Obsession | Week 5 | Day 27 | Booty

Welcome to Phase 2 of 80 Day Obsession!

Get ready for all-new moves to work your body in all-new ways! Phase 1 got you started burning fat and building muscle, and in this phase the workouts build in intensity so you really ramp up your results. These brand-new workouts are going to get a little more complex, and a little harder. So take this week to get used to the moves, but continue to push yourself as hard as you can.

Today’s workout is Booty. It’s about 55 minutes long, and you’ll be doing 2 sets of 15 reps using weights and Beachbody Resistance Loops. As always, pay attention to Autumn’s form cues—and get ready to change that butt!

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80 Day Obsession | Week 5 | Day 28 | Cardio Core

Who’s ready to get sweaty?

Today’s workout is Cardio Core. You’ll need your Beachbody Strength Slides, Beachbody Resistance Loops, and a mat for this 45-minute workout. Remember, this workout alternates one cardio interval with one HIIT interval followed by a core move. Then at the end you’ll do all the core moves in a row. So get your game face on and let’s go!

Now switching gears to nutrition: Did you recalculate your container bracket at the end of Phase 1? (The formula for recalculating is in your Starter Guide). You need to be sure you’re eating enough to get through these workouts, and the Timed-Nutrition is important to give your body what it needs when it needs it. So make sure you’re eating in the right plan. I can help if you have questions.

Speaking of nutrition, are you getting tired of making the same recipes over and over again? Why don’t you check out Beachbody On Demand for some FIXATE recipes, or the blog for some new ideas? I’ve used this article many times when I need some different lunch ideas.

80 Day Obsession | Week 5 | Day 29 | Total Body Core

Total Body Core is here!

Two sets, 15 reps, 60 minutes. Got it? You’ll need weights, Beachbody Strength Slides, and a mat (optional). These are all-new compound moves, which means you’re working multiple body parts at the same time. Make sure to pay attention to Autumn’s form cues so you get the most benefit from the moves and don’t hurt yourself. Maybe start with slightly lighter weights until you feel more comfortable.

80 Day Obsession | Week 5 | Day 30 | Legs

Work those Legs!

That’s right, it’s leg day again. This one’s about 50 minutes long and uses weights, Beachbody Strength Slides, and an optional mat and chair for 2 sets of 15 reps.

SELF-CARE REMINDER:
I know I talk about this a lot, but Autumn has made it very clear that self-care is a huge part of this program. Especially after hard workouts like Legs, it’s really important to stretch, relax, use a foam roller, take a bath, or whatever you need to do to help your muscles recover. For those of you who have Beachbody Performance Recover, are you still taking it after your workouts? Do you notice a difference?

80 Day Obsession | Week 5 | Day 31 | AAA

Happy Friday! Back to AAA…

Grab all of your equipment, because you’ve got 60 minutes of intense work using your weights, Beachbody Strength Slides, and Resistance Loops. You may also need a mat if you work out on a hard floor and a chair for balance. Choose your weights carefully, and consider going a little lighter until you get used to the moves.

As we head into the weekend, let’s talk meal prep. Are you doing it? What do you love or hate about it? Share your thoughts here, and we can help you with any challenges you might be having.

MEAL PREP TIP: Have you guys seen Autumn’s video on meal-prepping her Shakeology? She creates “smoothie bags” that she fills with fruits and veggies and keeps in her freezer so she doesn’t have to wash or chop on busy days. It’s pretty genius! You can do the same thing; just make sure the containers work for your plan. Fill your freezer bags with whatever you’d normally put in your Shakeology and freeze!

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80 Day Obsession | Week 5 | Day 32 | Cardio Flow

Get your flow on…Cardio Flow!

In Phase 2 Autumn takes us from 4 reps to 6 reps in this workout! It’s only 35 minutes, but it moves fast because you’re already familiar with the pattern. I won’t lie—this one’s challenging, but do your best, take a deep breath, and you’ll be so proud of yourself when it’s over!

A NOTE ABOUT NEXT WEEK’S REFEED DAY: Our first modified Refeed Day is next Wednesday. If you’ve never done this before, Autumn adds a few extra, targeted carbs to the plan. The goal is to replenish your muscle glycogen—which can help you work harder and have more energy. Some people wake up the day after looking and feeling leaner and tighter too! The other benefit is that a refeed gives you a little mental break from being 100% on with your clean nutrition. So relax and enjoy it!

I’m bringing up the Refeed Day now because you’ll want to use this weekend to decide what you’re going to eat and do your shopping. For Refeed Day your yellows will all be from the Supplemental Yellow List in your Food Lists. So check out that list, buy what you need, and get ready!

80 Day Obsession | Week 5 | Rest Day |

How is everyone feeling after the first week of Phase 2? For me, having all-new workouts makes this program feel fresh and new. I’m definitely feeling a change in my body, and the new moves are keeping things exciting!

So now that you’ve tried all the workouts from this week, don’t forget your self-care. Do the Roll & Release or Stretch & Release workouts, get a massage, or whatever you have to do to prepare for next week.

Also, now’s a great time to recommit to your goals. You’ve put in so much work to get here, so don’t forget why you started!

Don’t forget to watch this week’s Weekly Obsession episode on Beachbody On Demand.

LIIFT4 | Week 5 | Day 1 | CHEST/TRICEPS (LIIFT 50/50)

Welcome to Week 5. Today is Chest/Triceps – LIIFT 50/50. That’s 6 chest and triceps moves in 3 sets followed by 3 HIIT moves for 3 sets. By now, you’ve probably felt (and seen) that LIIFT4 is brutal on triceps. Joel loves to hit this muscle trio, because defined triceps look great on everyone.

By now, your Weight Progression Tracker is filling up with lots of numbers, and I hope lots of INCREASING numbers. I’ve said it before, and I’ll say it again: Choosing your weights wisely can be the catalyst for improvement. Are you giving each workout 100%? How about 110%? Challenge yourself to go heavier.

Let’s fire each other up for this week — with me?

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Coach Tip

This is another great time to highlight another LIIFT4 Success Story. Here’s a good one: Justin R.

LIIFT4 | Week 5 | Day 2 | BACK/BICEPS (Circuit)

Today’s Back/Biceps – Circuit includes 10 back and biceps moves, 2 core moves, and no cardio. Ever wonder why your biceps feel so exhausted after these workouts? It’s not just the curls that attack them; it’s also the back work. Every time you perform a pulling motion, your biceps are activated. So if you were looking for ripped arms, you’ve come to the right place.

Need a little motivation? Right before you hit "play", think about that sleeveless shirt you’ve been wanting to wear…now go!

LIIFT4 | Week 5 | Recovery Day 1

Since it’s recovery day, I’ll be doing LIIFT4 ROLL & RECOVER. If you’ve used a foam roller, chances are you love it as much as I do. Never used one? Just keep in mind a few tips I’ve picked up over the years, like avoiding rolling directly onto your lower vertebrae as this might cause discomfort. Also, don’t hold your breath! Instead, take nice, long, deep breaths as you roll to increase blood flow to the working muscles. And slow down. There’s no need to roll so fast. Just let your body feel each roll s-l-o-w-l-y.

Helpful? Let me know.

LIIFT4 | Week 5 | Day 3 | SHOULDERS (LIIFT Intervals)

Shoulders – LIIFT Intervals. Joel loves shoulders and loves making us WORK them. Today’s workout includes 6 shoulder exercises, 3 HIIT exercises, and 2 core moves, all in 3 sets of work.

I know it can be hard to stay consistent and committed to a program, especially when life can get so hectic. When we are dealing with work, family, and other stresses, we often let our workout fall to the wayside. It happens. And if you’re like me, you probably beat yourself up a little bit. There’s an easy solution—remember that making yourself a priority means you will be a better employee, partner, parent, and friend. So don’t skip your workout.

LIIFT4 | Week 5 | Day 4 | LEGS (LIIFT 50/50)

Look at that—Legs day already. This is Legs – LIIFT 50/50, with 6 lifting moves and 3 HIIT moves, all working the quads, glutes, hamstrings, and calves, in just 3 sets. I love leg day, because I know every movement is compound, which means I am working multiple muscles at the same time. This means I am burning more calories and getting stronger. Deadlifts are my favorite—there’s no better way to work those glutes!

And deadlifts are a great exercise to talk about form, because even done with slightly poor form can lead to back stress and pain. Watch. Your. Form. Listen to Joel’s cues. And love your results.

*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.

Coach Tip

Coach Tip: Reiterate why Shakeology is crucial to their success with LIIFT4. It’s carefully crafted and constantly innovated, with the body’s complex needs in mind. It has high-quality nutrients. It has a specialized mix of premium proteins, fiber, and beneficial fats, plus essential vitamins and minerals to help build a strong nutritional foundation. And all of this comes in one easy, delicious shake that helps you look and feel your best!*

Also, ask some pointed questions to the group: Why do you want to be healthy? Who are you doing this for—you, your family, both? Encourage everyone to share.

LIIFT4 | Week 5 | Recovery Day 2

I’ve posted a lot about the importance of keeping your body moving on recovery days, so I’m going to change it up a little. And I think you’re really going to like this idea: Take a nap. Seriously. Did you know a nap can restore alertness, enhance performance, and reduce mistakes and accidents? Just 20-30 minutes of downtime can be effective. So feel free to give yourself a little extra shut-eye. You might be surprised how refreshed you feel when you wake up.

Since it’s also the weekend, what’s everyone been doing with their cheat day? Or did you even need one? If you didn’t, share with the group any tips for staying on track with your nutrition.

I really try to think of food as fuel. It’s your energy source for everything you do. The LIIFT4 Food Lists were designed with the most exercise-beneficial items at the top. Picking most of your foods from the “top ten” can benefit both your workouts and your health.

LIIFT4 | Week 5 | Recovery Day 3

Yesterday I posted about a taking quick nap. Now let’s talk about a full night’s sleep. Make sure you’re getting 7-8 hours a night of good sleep. I always recommend turning off the TV an hour before bedtime, so you can start to really relax your brain and prepare for bed. Adequate sleep is crucial to muscle growth and repair, so make it a goal this week to focus on getting enough z’s.

Also, don’t forget to watch Joel’s latest READY FOR LIIFT OFF: Week 6 episode on Beachbody On Demand. This next week is going to be intense. And you want to be prepared for what’s about to happen.

CORE DE FORCE | Week 5 | Day 1 | MMA Power + Core Kinetics

Okay, who else is obsessed with Jericho’s Brawler tank? Did you know that Joel and Jericho helped design the CORE DE FORCE apparel, and that the collection incorporates some of their favorite styles and motivational sayings?

Check out this video of them at their apparel photoshoot, and let me know if you see something you like: https://youtu.be/nsi-cWdeu4M

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CORE DE FORCE | Week 5 | Day 2 | MMA Plyo + Core Kinetics

Welcome to your LAST DAY of our CORE DE FORCE Challenge Group! I cannot be more proud of every single one of you. Remember to take those "after" pictures and write down your new measurements. You’ve earned your progress and it’s time to show off to others! You can enter the Beachbody Challenge contest and you’ll not only have the chance to win big cash prizes, but you will even receive a free gift while supplies last. Go to BeachbodyChallenge.com for details.

So what do you plan to do now that you’ve completed CORE DE FORCE? I’m starting a new CORE DE FORCE Challenge Group on [Insert date] and would love it if you joined! As amazing as your results may be now, imagine what they could be after another round. Message me if you are interested.

It’s been a blast leading this Challenge Group for you guys—thanks for joining!

FOCUS T25 | Week 5 | Day 1 | Total Body Circuit

Check out this week’s video from Shaun T: https://youtu.be/BQFDybme1pE

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FOCUS T25 | Week 5 | Day 2 | Ab Intervals

WhatÕs your favorite FOCUS T25 recipe so far? I love the Salsa Boats and Chicken Waldorf Salad.

FOCUS T25 | Week 5 | Day 3 | Total Body Circuit

Get your spouse, significant other, kids, or friends in on FOCUS T25. I think youÕll find that the 25 minutes will go by even faster. Plus itÕs a great way to spend more time together and have fun!

FOCUS T25 | Week 5 | Day 4 | Cardio

US

My cravings for junk have given way to cravings for nutritious FUEL for my body. But for those favorites that you can’t get out of your mind, like cheesecake, this Shakeology recipe is an absolute MUST! (And the best part…it’s healthy!)

Pineapple Cheesecake

1 scoop Greenberry Shakeology

_ cup fat-free ricotta cheese

_ cup plain nonfat yogurt

_ cup pineapple juice

_ cup water

CA

Did you know you can use Shakeology for more than just shakes? Shakeology is a great ingredient for yummy no-bake desserts. Check out these Vanilla Energy Balls—they’re my favourite and so easy to make: https://tbbcoa.ch/2jd0T9x

UK

FOCUS T25 | Week 5 | Day 5 | Total Body Circuit, Lower Focus (Optional)

US

Shaun T says, “Last Alpha Double Day! You better give it 110%.”

Check out Helen, who lost those last few lbs. (13 to be exact) with 10 weeks of FOCUS T25!

^†Results vary depending on starting point and effort.

CA

Shaun T says, “Last Alpha Double Day! You better give it 110%.”

Check out Helen, who lost those last few lbs. (13 to be exact) with 10 weeks of FOCUS T25!†

^†Results vary depending on starting point and effort.

UK

Shaun T says, “Last Alpha Double Day! You better give it 110%.”

Check out Helen, who lost those last few lbs. (13 to be exact) with 10 weeks of FOCUS T25!†

^†Results vary based on effort and following Beachbody’s healthy eating plan.

FOCUS T25 | Week 5 | Day 6 | STATurday

It’s STATurday again! This is the midpoint in our 10-week Challenge Group. Take your measurements and photos to track your progress. Anyone want to share his/her results so far?

FOCUS T25 | Week 5 | Day 7 | Stretch

Congrats on getting through the first half of FOCUS T25! You owned it. This is the time to reset your body and your mind and prepare for the challenge ahead: Beta phase. You’ve built a strong foundation with Alpha and you’re ready to go to the next level!

Multi-Program | Week 5 | Day 1 |

Revisit the goals you set prior to starting this challenge. Are you on track to accomplishing them? If not, focus on what you can do differently to nail them this month. Try writing them down and putting them on your fridge or desk to keep them visible, so they’ll be less likely to fall off your radar!

Multi-Program | Week 5 | Day 2 |

Have you tried using mason jars for meal prep? I love them to store my salads for the week because they keep the ingredients fresh if you layer them properly. And when you’re ready to eat, all you have to do is shake ’em up!

Here are a few tips for creating the perfect mason jar salad:

Pour dressing in the bottom. That way your veggies stay crunchy and fresh.
Layer heartier ingredients like carrots or beans after the dressing.
Pack your greens on top.

Multi-Program | Week 5 | Day 3 |

I absolutely LOVE cereal and I have a feeling some of you do too. Unfortunately, some cereals—even "ealthy" ones—contain a ton of hidden sugars. So make sure you read the labels and choose ones with low-sugar content (5 grams or less), plenty of whole grains, and few to no extra preservatives. And if you really need to add a sweet kick to your morning bowl, just add some fruit!

Multi-Program | Week 5 | Day 4 |

Don’t feel like hitting the play button today? Instead of focusing on losing weight or getting "ripped," try focusing on how a good workout will increase your quality of life. The work you put in today can improve your mood and help you become stronger and more confident. And that might be just the push you need to do something outside your comfort zone!

Multi-Program | Week 5 | Day 5 |

Shakeology

Today during my morning commute, I tuned in to the "nside Shakeology" podcast series on iTunes. I totally recommend it if you want the inside scoop on this superfood supplement shake! Check out the first podcast, "Discover the Shakeology Difference," where creator Darin Olien explains why Shakeology is more than just your run-of-the-mill protein shake. Check it out: https://tbbcoa.ch/1TwaTWV

Beachbody Performance

I thought this was pretty cool for all you Beachbody Performance users out there! Check out this short video on what [insert Tony, Autumn or Sagi] thinks about the Beachbody Performance system.

Tony: https://tbbcoa.ch/1sI2qpZ

Autumn: https://tbbcoa.ch/25eeH6B

Sagi: https://tbbcoa.ch/25eeuR5

Multi-Program | Week 5 | Day 6 |

We all unwind in different ways (confession: my favorite way is with/by [insert guilty pleasure], but have you ever tried meditation? Taking a few minutes out of your day to relax and reflect on your thoughts can do wonders for your mind, body, and stress levels. Here are a few things to keep in mind when learning how to meditate:

Maintain a straight spine while sitting cross-legged in a chair or on the floor.
Focus on your breathing—in through the nose and out through the mouth.
Focus on something that makes you happy!

And don’t worry if you get distracted—focus is like a muscle and meditation will help strengthen it!

Multi-Program | Week 5 | Day 7 |

I know it’s tempting, but try not to compare your progress to anyone else’s. Everyone is unique with different strengths and weaknesses. Remember that genetics can also be a factor. That doesn’t mean you won’t get results—you just have to trust your program and stick with it.