Week 7 – Challenge Group Guides

Day 43: Lower Body Strength

We are back at it! I don’t know about you, but I’m starting to feel like I am dialed-in, and beginning to cruise through this. Yes, it’s tough, and yes, it’s a big commitment, but Amoila and the cast keep it fun and motivational, and make me feel like this is the most productive 45 minutes of my day. He’s so inspirational—I really do feel he gets the best out of me, even when I feel like I can’t do it.

Since it’s the first day of the new week, I’m giving 110% because I want to start the week strong. Today is Lower Body Strength. The exercises are similar to those in week five, but you’ll be doing fewer reps per set. Lift heavier and give Amoila everything you’ve got. Add a bonus workout if you’re feeling especially energized .

What do you feel about Amoila’s training style? Do you feel like he’s pushing you to be better, stronger, faster?

*Supporting assets are coming soon.

Day 43: Lower Body Strength

What do you feel about Amoila’s training style? Do you feel like he’s pushing you to be better, stronger, faster?

DAY 43: DCT-T Back & Legs

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In addition to Energize, make sure you’re not skipping Recover after your workout. You might notice these workouts getting tougher—but you’re also getting stronger, and Recover helps ensure you’re getting enough protein to feed your muscles.*

It’s the final phase of the program , Phase 3, and Dominate starts today. Our workout is DCT-T Back & Legs, so give every rep everything you’ve got. Today’s workout will hammer your back and legs to help you build greater strength and power from the ground up.

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

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

Day 44: Lower Body Power

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Grab your shaker cup, put in a scoop of Energize and water, and get ready for Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head to toe.

Amoila calls Energize his “hustle juice”—and I definitely know why. Energize helps enhance my exercise performance, sharpen my focus, and boost my endurance.* Plus it comes in three great flavors, so I can mix up my routine the delicious way. I drink it 30 minutes before I work out.

After my workout, it’s time for Recover. One scoop within 30 minutes helps speed muscle recovery, build lean muscle, and reduce exercise-induced muscle soreness.* My feeling is, the faster I recover, the stronger and harder I can go tomorrow.

*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.

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

Are you drinking Energize and Recover? Tell us why!

CA

Grab your shaker cup, put in a scoop of Energize and water, and get ready for Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head to toe.

After my workout, it’s time for Recover. One scoop within 30 minutes helps build lean muscle and repair body tissue. My feeling is, the faster I recover, the stronger and harder I can go tomorrow.

Are you drinking Energize and Recover? Tell us why!

UK

Grab your shaker cup, put in a scoop of Energize and water, and get ready for Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head to toe.

Amoila calls Energize his “hustle juice”—and I definitely know why. Energize helps enhance my exercise performance, sharpen my focus, and boost my endurance.** Plus it comes in two great flavours, so I can mix up my routine the delicious way. I drink it 30 minutes before I work out.

After my workout, it’s time for Recover. One scoop within 30 minutes helps support muscle protein synthesis and contribute to a growth in muscle mass.+ My feeling is, the faster I recover, the stronger and harder I can go tomorrow.

** Contains caffeine, which enhances mental alertness during intense muscular activity.
+Protein contributes to a growth in muscle mass.

Are you drinking Energize and Recover? Tell us why!

*Supporting assets are coming soon.

Day 44: Total Body Power

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Grab your shaker cup, put in a scoop of Energize and water, and get ready for Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head to toe.

*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.

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

Are you drinking Energize and Recover? Tell us why!

CA

Grab your shaker cup, put in a scoop of Energize and water, and get ready for Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head to toe.

After my workout, it’s time for Recover. One scoop within 30 minutes helps build lean muscle and repair body tissue. My feeling is, the faster I recover, the stronger and harder I can go tomorrow.

Are you drinking Energize and Recover? Tell us why!

UK

Grab your shaker cup, put in a scoop of Energize and water, and get ready for Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head to toe.

** Contains caffeine, which enhances mental alertness during intense muscular activity.
+Protein contributes to a growth in muscle mass.

Are you drinking Energize and Recover? Tell us why!

DAY 44: Tabata Cardio

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I know a lot of you don’t always love cardio. I get it. But it’s one of the best ways to burn a TON of calories in a short time. My advice: Get your attitude into the right place before you begin. If you’re fired up and ready to sweat, your body won’t let you down. It’s like jumping into cold water—you just have to do it, and before you know it, it’s done.

Today is Tabata Cardio. The goal is to torch fat and build power and endurance. Tabata-style intervals will make sure you work up a sweat—and burn more calories.

It’s workouts like this that make me really appreciate Beachbody Performance Energize. As all of you know, I find it gives just the boost I need to start my workout, and helps make the entire workout seem easier.*

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

CA

Today is Tabata Cardio. The goal is to torch fat and build power and endurance. Tabata-style intervals will make sure you work up a sweat—and burn more calories.
It’s workouts like this that make me really appreciate Beachbody Performance Energize. As all of you know, I find it gives just the boost I need to start my workout, and helps make the entire workout seem easier.

UK

Today is Tabata Cardio. The goal is to torch fat and build power and endurance. Tabata-style intervals will make sure you work up a sweat—and burn more calories.

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

Day 45: Mobility & Stability

Let’s bring the energy down today with Mobility & Stability. Follow Amoila’s lead to help enhance blood flow, calm your mind, and rejuvenate tired muscles. Learning to breathe during exercise is so important—I find myself using these breathing techniques in our other workouts.

Afterward, enjoy this hearty, delicious, savory meal that I make way more than I should. It’s that good. It comes from Portion Fix but absolutely works with 2B Mindset.
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/01/15135210/TMF-EN-Fixed_Beef_Macaroni-1.15.21-Recipe.pdf

What recipes have you found? Any new go-to’s for you? If you love it, share it! We all appreciate new inspiration!

*Supporting assets are coming soon.

Day 45: Mobility & Stability

What recipes have you found? Any new go-to’s for you? If you love it, share it! We all appreciate new inspiration!

DAY 45: Rest Day

Rest day!!

Here’s a great, warm, savory meal—Shepherd’s Pie. It’s a great example that eating healthy does not mean you can’t enjoy your favorite foods. This one is delicious and very satisfying.
https://www.beachbodyondemand.com/blog/healthy-shepherds-pie

What recipes have YOU found that are both healthy and yummy? For those doing Ultimate Portion Fix, what recipes do you love that line up nicely with your containers?

Day 46: Upper Body Strength

Here we go! Upper Body Strength. You’ll feel the burn all over in this 45-minute strength session, but triceps-focused EMOM training will help you sculpt eye-popping arms.

I’m so amazed at how much you’ve all really taken this group to the next level. For me, BODgroups lets me bring together a great group who have all made a commitment to 645, and helps me stay accountable. Plus, it’s an easy way to track my workouts.

Is this your first Challenge Group? If yes, what are you loving, and what are you missing? If you’ve done a group before, what did you like about that? I’m always open to feedback, because I want this to be an awesome experience for all of you!

*Supporting assets are coming soon.

Day 46: Upper Body Strength

Here we go! Upper Body Strength. You’ll feel the burn all over in this 45-minute strength session, but triceps-focused EMOM training will help you sculpt eye-popping arms.

DAY 46: Total Body Tone

Today is Total Body Tone (one of my favorites ). 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. Don’t forget to add your Controlled Stretch!

I feel like I’ve been crushing these workouts, really focusing on my nutrition—and it’s showing. How about you? It’s time to share your progress pics! Post your side-by-side pics so we can cheer on your hard work. Have you noticed an increase in energy? Decreased cravings? What about meal planning? Have you found your strategy for easy meal prep and planning?

DAY 47: DCT-T: Chest & Triceps

Our workout is DCT-T: Chest & Triceps. Sculpt a leaner, more defined torso and stronger arms with this targeted upper-body workout. Autumn keeps the intensity high, so stay focused—and hold nothing back.

Now, let’s talk results. Has the number gone down on the scale and/or are you losing inches? Remember, results come in so many forms—on the scale, how clothing fits, inches lost, definition in your body, and so on. Are you lifting heavier? Are your DCT-T numbers increasing? Even for your nutrition, it’s great to keep track of your progress. That’s why being on Nutrition+ helps support you as you celebrate new milestones so you never go back to your old habits.

Day 47: Total Body Tempo

Amoila isn’t going to waste a minute (as usual), so get ready to sweat! Today is Total Body Tempo. Challenge yourself to lift heavier and crush this head-to-toe workout that leaves no muscle untouched.

Afterward, take a minute and review your Dumbbell Tracker. How have you been progressing? Do you remember where you were with your weight selections on week 1 versus where you are now? Tell us or share your own progress photos.

*Supporting assets are coming soon.

Day 47: Total Body Tempo

DAY 48: DCT-T: Shoulders & Biceps

I’m excited for today! How about you? I find that when I focus on a positive attitude, I feel like I can conquer the world. And my workout!

Today is DCT-T: Shoulders & Biceps. This workout might emphasize your shoulders and biceps, but by the time you’re done, you’ll feel the burn from head to toe. 9 Week Control Freak: Off the Wall folks: how about that full-body workout using just your dumbbells?!

Here’s a light, but filling recipe: Spinach Salad with Quinoa, Chickpeas, and Paprika Dressing.
https://www.beachbodyondemand.com/blog/spinach-salad-with-quinoa-chickpeas-and-paprika-dressing

What makes you feel like you can accomplish anything? What gets you fired up and inspired?

Day 48: Cardio 45

Here comes the calorie-burn! I love cardio day because I know that I’ll sleep great tonight, and have a great rest day tomorrow. So, let’s get to it—Cardio 45. This workout is tough—but so are you. Find your focus, press play, remember what Amoila has taught us about controlling our breathing and accelerating and decelerating our pace, and prepare to sweat. It’s go time.

How did you do? Do you find that your cardio capacity has increased? How about your stamina and endurance?

*Supporting assets are coming soon.

Day 48: Cardio 45

How did you do? Do you find that your cardio capacity has increased? How about your stamina and endurance?

Day 49: Rest Day

Have you discovered the huge number of mindful meditations on Beachbody On Demand? I love the Relaxation & Meditation section—it offers 99 meditations that are great for helping you detangle the day, calm your senses, and generally unwind. I might do one or two on a rest day like today, or even before or after a workout if my day is particularly stressful. There’s also Unstress, which is a 21-day program of short 10-minute meditations. The best part is that these and others are in your BOD Member Library. Check them out!

How will you prepare for the new week of workouts? How has your body changed? As Amoila likes to ask, is it yam season yet and are you getting those booty gains?

DAY 49: Rest Day

Rest day. We’re going to close out this week on a day of reflection and checking in with ourselves. How are you feeling? Do you feel proud of your commitment? Have you surprised yourself with how much you can do?

On days like this, where it’s the end of the week, and we’re about to hit it hard again tomorrow, I love to focus on my meal prep. As Autumn always says, “it’s not half the battle, it IS the battle.” Take time today to plan your meals and make a grocery list. If you are a member of Nutrition+, check out all the great recipes added weekly, and meal plans if you need a place to start.

Day 49: Rest Day

How will you prepare for the new week of workouts? How has your body changed? As Amoila likes to ask, is it yam season yet and are you getting those booty gains?

*Supporting assets are coming soon.

Week 7 Day 1

Check out this week’s video from Shaun T: https://youtu.be/hYGhEOf8peQ

Congrats on making it to Week 7 of this journey!

Week 7 Day 2

Are you getting in your “me time” every day? That’s what your 30-minute workouts are for! Every time you push play you’re doing something that’s just for you. And it doesn’t hurt that you’re boosting your metabolism, losing weight, and building a strong, lean body while you’re at it.

Why do you work out?

Week 7 Day 3

You’ve been working extremely hard—and we’re almost there! You’re going to feel like a fitness god when this is over!

Week 7 Day 4

What’s your favorite INSANITY MAX:30 recipe so far? I LOVE the Mediterranean White Fish!

Week 7 Day 5

Did you know that Shakeology is clinically proven to help you lose weight and stay healthy, when consumed daily? Have you been consistently getting Your Daily Dose of Dense Nutrition?

Week 7 Day 6

Don’t beat yourself up if you miss a day (or two) of exercise. Life can be unpredictable. Just make a commitment to yourself to get back to your daily workouts as soon as you can.

Week 7 Day 7

If you’re wondering what you should do after you finish INSANITY MAX:30, have you thought about trying the original INSANITY?

It comes with 10 workouts (approx. 40 minutes each) packed with cardio and plyometric drills with intervals of strength, power, resistance, and core training. Like INSANITY MAX:30, no equipment or weights are needed. And you’ll get even more INSANE results in just 60 days.

Message me if you’re interested!

BARRE BLEND WEEK 7, CLASSIC FULL BODY BLEND 7

MONDAY FUNDAY. You guys, this is our final phase of Barre Blend! The workouts are a little longer now, about 40 minutes each. Grab some Energize and let’s take up lots of space and fully express ourselves in every workout.

Today’s workout is Classic Full Body Blend 7. You know the moves, you have the confidence and the attitude. Show it off!

I’m so proud of every single one of you for making it this far, 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 do that! It’s important to understand that everyone changes at a different rate and in different ways. If you stay consistent with your nutrition and your workouts, the results will come!

Coach Tip

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

BARRE BLEND WEEK 7, BOOTY BLEND 7

Today is going to burn—in the best possible way! We’re back to Booty Blend.

Do you ever have those days when life seems to throw every curve ball your way? One thing I can always count on is my daily Shakeology. It’s my nonnegotiable must-have even when everything else gets out of hand. It tastes great and includes ingredients you don’t normally find at regular supermarkets. What’s your favorite Shakeology flavor?

BARRE BLEND WEEK 7, CARDIO BLEND 7

Where we give our energy, we give our power. This cardio workout moves a little faster than the previous ones. Are you ready to make it the most powerful one yet?

All through this program you’ve heard Elise talk about positivity, affirmations, self-love, and gratitude. If you could describe your Barre Blend experience to a friend, what would you say? What words would you use to illustrate your journey?

BARRE BLEND WEEK 7, CORE BLEND 7

Look at you, tackling another core workout!

I want you to think back to the person you were when we first kicked off this group. Do you remember what your goals were? Now think about how far you’ve come. It’s pretty remarkable, isn’t it?

If you’re like me, and you find yourself craving something chocolatey and delicious, try this recipe made with Beachbody Performance Recover: Chocolate Recover Zucchini Bread Smoothies. It’s nutritious and indulgent.

BARRE BLEND WEEK 7, LEAN LEGS BLEND 7

Let’s give thanks for these strong legs that support us through today’s workout. And if you want to get even stronger, think about upping your weights for this one. Can you do it?

What are you thankful for today?

Coach Tip

Now’s a good time to recognize the efforts of someone in your group. Make them feel good going into the weekend, and give everyone else a chance to congratulate them too.

BARRE BLEND WEEK 7, REST AND REPLENISH

Today’s recovery workout is going to feel soooo good! What do you have on tap? A little Yoga Blend or Roll & Replenish? Maybe a Classic Full Body Blend with some 10-Minute Enhancements? You’re in the home stretch; now’s a good time to challenge yourself.

I’ve been looking for new quick and easy snacks to eat when I’m really busy and don’t have time to cook. I just found this one on the Beachbody On Demand blog: Super Seed Energy Bars. Have you tried this one?

BARRE BLEND WEEK 7, REST & REPLENISH

We’re about to head into our last week of Barre Blend! The time has absolutely flown by! On this self-care Sunday, make sure you have your meals planned, do a recovery workout, and rest up, because we are going to rise into our full potential and end the program STRONG!

What have you learned about yourself during this journey? Is there anything that has surprised you?

80 Day Obsession | Week 7 | Day 39 | Booty

Whose Booty is starting to look good?

OK everyone, this week might feel a little harder than last week. You’re still doing 3 sets of 10 reps, but now you’re doing all 3 sets of exercises in a row before moving on to the next set of exercises. Don’t forget to use your Tracker Sheet.

Today’s Booty workout is 60 minutes, and you’ll need weights, Beachbody Resistance Loops, and maybe a mat and chair. Building a great butt is hard work, but it’s so worth it!

MONDAY MOTIVATION: You’re almost halfway through 80 Day Obsession! Time has totally flown by, hasn’t it? Today I want you to appreciate how far you’ve come in these 39 days. Think about the goals you set when you first started. Remind yourself why you’re still here and committed to seeing this program through. Don’t lose sight of those goals now—we’re getting closer!

Can you share how this program is changing you, not just physically, but emotionally too? It can be anything. I love a good non-scale victory!

80 Day Obsession | Week 7 | Day 40 | Cardio Core

We’re halfway through our 80 workouts! Great work, everyone!

What I love about today’s Cardio Core workout is that it’s only 40 minutes, and we only need our Beachbody Resistance Loops and Strength Slides. It’s amazing how you can get such a great workout with just a few pieces of equipment, don’t you agree?

Safety reminder: Make sure to check your loops for tears!

CHECK-IN: ARE YOUR EXPECTATIONS REALISTIC? We’ve been through a lot together in these 40 days, haven’t we? I’m so proud of everyone and what you’ve accomplished so far! Often in my groups I see people comparing their progress to someone else’s and feeling bad about themselves if they don’t think they match up. Please don’t do that! Understand that changes are happening even if you don’t see them yet. When you’re building muscle, you may not see a huge drop on the scale. That’s why we have you take photos and measurements too.

You’ve probably heard Autumn talking about how this journey is about so much more than looking a certain way. It’s about feeling stronger, having more self-confidence, and believing in yourself. So make sure your expectations are realistic! Results will come with effort, patience, and consistency.

80 Day Obsession | Week 7 | Day 41 | Total Body Core

Total Body Core today!

Every day is your chance to get better, so let’s get better together! This one’s a killer, and I mean that in a good way. Three sets of 10 reps in a row before moving on? Hello, muscles on fire! Be sure to get all your healthy nutrition in today!

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 non-negotiable for me. Tell us why you drink Shakeology every day!"

80 Day Obsession | Week 7 | Day 42 | Legs

Pick up those heavy weights…it’s Leg Day!

You’re going to need your weights, Beachbody Strength Slides, and a mat and chair (optional). The workout is 45 minutes, so squeeze those muscles and make it count!

WHY THIS program WORKS: Ever wonder why Autumn and the team put this program together the way they did? As you’ve heard her mention, Autumn spent a year working on the moves that would deliver the most results and then putting them together in a sequence that would burn fat and build muscle. Then she added the Timed-Nutrition plan to make the most out of your workouts. By feeding your body the right macronutrients at just the right times, you’re maximizing your ability to sculpt an amazing body! How cool is that?

If you want to learn more, check out this article on Beachbody On Demand.

80 Day Obsession | Week 7 | Day 43 | AAA

Yay, we’re back to AAA!

This 3×10 rep scheme is challenging, so warm up well and grab all your weights, Beachbody Resistance Loops, Beachbody Strength Slides, and a mat, because you’re going to sweat for 60 minutes.

What’s your favorite meal to eat after a hard workout like this one? Mine is [INSERT YOUR FAVORITE POST-WORKOUT MEAL HERE]. Share yours with the group, or even better, upload a photo of your meal!

Ever wonder what Autumn likes to eat after a workout? Watch this (if you missed it the first time) video and find out!

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80 Day Obsession | Week 7 | Day 44 | Cardio Flow

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You know what Saturday means…

Cardio Flow! This is 6 reps of everything, no equipment, just bring your positive attitude and energy!

Now that you’ve done this workout several times, are you seeing progress? Is your endurance getting better? Mine is, plus I feel like I’m getting stronger! I love that.

Some of you have probably been able to tell from firsthand experience that Beachbody Performance Energize helps you get more out of your workouts. But have you wondered why Energize is different from other products on the market? Well, a couple major differences are that you get a boost of energy without any artificial colors, flavors, and preservatives.

If you want to learn more about the science behind Energize, watch this video.

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You know what Saturday means…

Cardio Flow! This is 6 reps of everything, no equipment, just bring your positive attitude and energy!

Now that you’ve done this workout several times, are you seeing progress? Is your endurance getting better? Mine is, plus I feel like I’m getting stronger! I love that.

If you want to learn more about the science behind Energize, watch this video.

DOWNLOAD VIDEO | VIEW ON

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You know what Saturday means…

Cardio Flow! This is 6 reps of everything, no equipment, just bring your positive attitude and energy!

Now that you’ve done this workout several times, are you seeing progress? Is your endurance getting better? Mine is, plus I feel like I’m getting stronger! I love that.

80 Day Obsession | Week 7 | Rest Day |

I know I’m ready for a Rest Day. How about you? The Stretch & Release workout is on my schedule today. What do you have planned?

QUESTION: How many of you have the Beachbody On Demand app? Did you know that you can download your workouts and take them anywhere? It’s perfect for traveling. You can work out in a hotel room, on the beach, in a gym…pretty much anywhere you want! I love it. If you don’t have the app, get it now!

Enjoy your Sunday, and don’t forget to watch this week’s Weekly Obsession episode on Beachbody On Demand.

LIIFT4 | Week 7 | Day 1 | CHEST/BACK (Circuit)

BUILD IT is done, and today we begin to SHRED IT. Since we spent the first 6 weeks focusing on building muscle and getting our core in crazy-good shape, now it’s time to burn through calories, shred fat, and get ripped.

Today’s workout is Chest/Back – Circuit. Working your chest and back together has some incredible advantages—they are “opposing” muscles, which means when one is contracting, the other is lengthening. So, combining the two muscles groups in one workout helps create good muscle balance, which can help overall flexibility and strength. Working them together, in a single intense format, means they stay balanced and efficient working together. Additionally, it means the muscle group at rest is ready to go when you switch over to it.

Also, pushing and pulling are two of the most basic movement patterns the body can perform. When performing them with free weights, you are also forced to stabilize the rest of your body, which means a stronger core!

Ready to shred?!

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LIIFT4 | Week 7 | Day 2 | LEGS (LIIFT 50/50)

It’s a Legs – LIIFT 50/50 day, but it’s unlike any you have done before. We have 9 lifting moves, 3 HIIT moves, and 2 core moves, all in 3 intense sets. This is going to feel challenging, but I know you can do this. It’s days like this where sticking with your nutrition really pays off—you’re going to be burning calories and you’ll need your body performing at its absolute best.

LIIFT4 | Week 7 | Recovery Day 1

OK, so let’s check in on your nutrition; there is one thing we haven’t yet addressed, which can sometimes derail your best efforts. It’s called “emotional eating” and you’ve probably done this before. I know I have.

It’s eating as a way to cope with the overwhelming feelings you have going on, or if you’re feeling like you’re trying to balance lots of things at once. It’s something you may not recognize until you really understand where it’s coming from. One way to get out of this trap is to delay eating, even for just 10 minutes. Put the food down and collect your thoughts. Check in with yourself and see if you can get to the root of what’s going on. Think it through. And realize that maybe you don’t want to eat that thing in your hand, but rather just need to take care of those emotions, or what’s putting you in this mood.

LIIFT4 | Week 7 | Day 3 | SHOULDERS/ARMS (Circuit)

People love this workout, so get super-excited for today. This is a fun one.

This Shoulders/Arms – Circuit has 13 lifting moves, 2 of which are for your core. Even though these moves are familiar, they are going to feel very different in this sequence. Your shoulders will be used to stabilize the biceps and triceps moves, and the biceps and triceps are used to push and pull every shoulder move. Think of it as extra muscle and calorie burn. I can’t wait to see if I can lift my arms tomorrow.

Coach Tip

Coach Tip: This is another great time to highlight another LIIFT4 Success Story. Here’s a good one: Nicole S.

LIIFT4 | Week 7 | Day 4 | FULL BODY (HIIT)

Now we’re getting to what SHRED IT is all about.

This is the first time we are doing Full Body HIIT, which is 6 moves in 3 sets, plus a burnout set, that you will feel from head to toe. And there’s an extra core move! Since this is the last workout of the week, don’t hold back and give it all you got. Can you move faster, jump higher, do more push-ups in every round, or get in one extra core rep?

Think about the goals you set when you first started. Remind yourself of why you’re here and committed to seeing this program through. Don’t lose sight of those goals now—we’re getting close to the finish.

LIIFT4 | Week 7 | Recovery Day 2

Congrats! You made it through 7 weeks of workouts, with only 1 week left to go. Can you believe it?!

LIIFT4 is designed to constantly challenge you in new ways, so your progress continues forward. Check in with yourself. You’ve got 1 week left. Can you add more weight? Is your eating on track? Are you giving it your all?

If you’re doing all of those things, but you still feel like you’re not where you should be, message me or check out the Beachbody On Demand Community, where you can find registered dietitians, certified trainers, and other experts who can help answer your questions. Let’s get things on point now as we head into Week 8.

Coach Tip

Coach Tip: Take some time to recognize the efforts of someone in your group! It’s a great way to make someone feel good, but it also encourages everyone else to stay consistent with the program through the homestretch.

LIIFT4 | Week 7 | Recovery Day 3

This. Is. It. Tomorrow kicks off our last week. It’s time to empty the tank on every single workout.

I want you to watch Joel in READY FOR LIIFT OFF: Week 8 for what to expect in this final week. We’ve been building and shredding and sweating and pushing and WORKING…and it’s time to commit again to finish strong.

We are in this together. We started together, and we finish together. If you need some motivation, let’s hear it! Share it!

FOCUS T25 | Week 7 | Day 1 | Dynamic Core

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

Remember that it’s all about CONSISTENCY.

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FOCUS T25 | Week 7 | Day 2 | Core Cardio

Timing your pre-workout nutrition is important. Eating immediately before you exercise will reduce the energy available for your workout, since your body will be focused on digestion. For maximum energy, try eating a small meal about two hours before you exercise.

FOCUS T25 | Week 7 | Day 3 | Rip’t Circuit

US

When I’m really sore after a tough workout, it’s harder for me to stick to my workout schedule—which makes it even harder to make any progress. Sound familiar? If you’re finding it hard to stay consistent because you’re feeling really beat, try drinking Beachbody Performance Recover. In addition to 20 grams of protein and a blend of BCAAs (branched-chain amino acids), it also includes pomegranate juice that can help reduce delayed onset muscle soreness (DOMS) from intense workouts. It’s totally helped me stay consistent and helped to speed my muscle recovery… let us know how it works for you

CA

I’m having a debate with myself: Which Shakeology flavour is the best? All of the flavours of Shakeology do the same thing: help you build and repair muscles and get antioxidants to protect your body from harmful free radicals as Your Daily Dose of Dense Nutrition™. But what about FLAVOuR? It changes weekly for me. This week I am all about Vanilla, but last week it was nothing but Chocolate Vegan.

UK

I’m having a debate with myself: Which Shakeology flavour is the best? All of the flavours of Shakeology do the same thing: help you build lean muscle mass, provide healthy energy† and support healthy digestion‡, and support normal immune system function*. But what about FLAVOUR? It changes weekly for me. This week I am all about Vanilla, but last week it was nothing but Chocolate Vegan.

† Vitamins C, B6, and B12 contribute to normal energy-yielding metabolism.
‡ Calcium contributes to the normal function of digestive enzymes.
*Vitamins A, C, and Selenium contribute to the normal function of the immune system.

FOCUS T25 | Week 7 | Day 4 | Upper Focus

Shaun T says, “Make every second count. Why?

Cause I said so.”

FOCUS T25 | Week 7 | Day 5 | Rip’t Circuit, Speed 2.0 (Optional)

Has anyone tried making dessert with Shakeology? I love the Chocolate Shakeology Pie. It’s easy, fast, and delicious:

Chocolate Shakeology Pie

(Makes 8 servings)

1_ cups reduced-fat (2%) plain thick Greek yogurt

2 scoops Chocolate Shakeology

_ cup all-natural peanut butter

_ cup unsweetened almond milk

1 whole wheat graham pie crust

Directions: Combine yogurt, Shakeology, peanut butter, and almond milk in a large bowl; mix well. Pour yogurt mixture into pie crust; refrigerate for at least 1 hour, or until firm.

FOCUS T25 | Week 7 | Day 6 | STATurday

Don’t beat yourself up if you miss a day (or two) of exercise. Life can be unpredictable. Just make a commitment to yourself to get back to your daily workouts as soon as you can.

FOCUS T25 | Week 7 | Day 7 | Stretch

There’s a fine line between treating yourself and cheating yourself. Remember to treat yourself every now and then (your rest day is a good time), but don’t cheat yourself.

Multi-Program | Week 7 | Day 1 |

What’s your biggest hurdle this week? How will you overcome it? Let’s help support each other with ideas!

Multi-Program | Week 7 | Day 2 |

Quick tip: Steaming veggies is much healthier than boiling them. When you boil veggies, many of their nutrients leach into the water. And the longer they’re boiled, the less nutritious they can become.

What are your favorite steamed veggies?

Multi-Program | Week 7 | Day 3 |

Who says healthy has to be boring? There are plenty of ways to spice up veggies, proteins, and even fruit to keep things fun and flavorful. Here are a few of my super-easy, go-to recipes:

Chopped carrots, cucumbers, and red bell peppers tossed in rice wine vinegar and sesame seeds.
Canned tuna mixed with celery, olive oil, Dijon mustard, tarragon, and hot sauce.
Bananas, papaya, and pineapple with fresh-squeezed lime juice and lime zest, topped with shredded coconut.

What are your favorite ways to flavor your foods?

Multi-Program | Week 7 | Day 4 |

Find push-ups challenging? I do, but I know they are one of the best exercises to sculpt my shoulders, arms, chest, and back. However, to ensure you maximize your results with push-ups—and to avoid injury—it’s key to have the proper form. Here are a few tips to nail the perfect push-up:

Make sure your hands are slightly wider than shoulder width.
Maintain a tight core.
Keep your back flat and do not let your back or hips sag!

Multi-Program | Week 7 | Day 5 |

US

Shakeology

Anyone craving peanut butter cups? Here’s a recipe to use if you’re in need of something that tastes like a cheat.

Chocolate Peanut Butter Balls
(Makes 14 servings, 1 each)

Total Time: 15 min.
Prep Time: 15 min.

½ cup finely chopped raw mixed nuts (like walnuts, pecans, or almonds)
½ cup Chocolate Vegan Shakeology
½ cup organic old-fashioned rolled oats
½ cup all-natural smooth peanut butter
3 Tbsp. raw honey

1. Combine nuts, Shakeology, and oats in a medium bowl; mix well.
2. Add peanut butter and honey; mix well with a rubber spatula or clean hands.
3. Roll dough in balls about 2 Tbsp. each.

Calories: 122 per serving

Beachbody Performance

I have a confession…sometimes my only motivation for working out is knowing that a chocolaty, creamy Beachbody Performance Recover shake is waiting for me at the finish line! I mean, yeah, it boosts recovery and helps to reduce exercise-induced muscle soreness, but it also tastes SO good.* Anyone else as addicted to Recover as me?

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

UK

Shakeology

Anyone craving peanut butter cups? Here’s a recipe to use if you’re in need of something that tastes like a cheat.

Chocolate Peanut Butter Balls
(Makes 14 servings, 1 each)

Total Time: 15 min.
Prep Time: 15 min.

1. Combine nuts, Shakeology, and oats in a medium bowl; mix well.
2. Add peanut butter and honey; mix well with a rubber spatula or clean hands.
3. Roll dough in balls about 2 Tbsp. each.

Calories: 122 per serving

Beachbody Performance

I have a confession…sometimes my only motivation for working out is knowing that a chocolaty, creamy Beachbody Performance Recover shake is waiting for me at the finish line! I mean, yeah, it has protein, which when consumed after exercise, supports muscle protein synthesis and growth*, but it also tastes SO good. Anyone else as addicted to Recover as me?

*High in Protein. Protein contributes to the maintenance of muscle mass

Multi-Program | Week 7 | Day 6 |

That voice of doubt is never worth listening to. So when that voice starts whispering, turn up the volume on those who believe in you—like your friends in this group. Be sure to support one another every single day. Together, we can do it all!

Multi-Program | Week 7 | Day 7 |

You should be seriously proud of yourselves—today marks the end of Week 7! What’s been your biggest challenge up to this point, and if you’ve conquered it…how?