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Workouts that meet you where you are and keep you motivated. Get BODi to start your first program today.

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Minutes

Low-impact moves, 30 minutes a day, and just 4 days a week—all leading to incredible results for every body! It’s easy on the joints and great for the gut when used with The 4 Week Gut Protocol.

Low-impact workouts. Easy on your joints, heavy on results.

Weeks

Use this 4-week calendar to keep you on-track with your workouts and active rest days.

4 Weeks For Every Body Super Block Workout Calendar 

You’ve never experienced a leg day like this one before. Your quads, hamstrings, and calves will be on fire as you power through squats, lunges, deadlifts, and bridges on your way to a leaner body and a stronger lower half.

Week 1: Day 2 – LEGS

Challenge yourself to lift as heavy as you can with good form as Autumn leads you through eight “pushing” exercises that will help you build strength and power in your chest, quads, and core.

Week 1: Day 3 – PUSH

Get ready for a fun-filled sweat fest! You’ll only have 15 seconds of rest between each of the nine exercises in today’s workout, but Autumn will make sure you’re smiling from start to finish.

Week 1: Day 4 – CARDIO

Super Blocks are about you, for you. Your favorite programs remade with block periodization, plus the Super Trainers and formats that you know and love. In the 4 Weeks for Every Body Super Block, Autumn brings new moves, motivation, and music. Still keeping it simple – with an extra dose of Health Esteem.

What is a Super Block?

Meet fitness and nutrition with a positive mindset to create a lifestyle you truly love. Let’s strengthen your self-belief so you can thrive on your Health Esteem journey.

Mindset on BODi

Get started with your Health Esteem routine and learn more about the fitness, heathy eating, and mindset solutions you’ll find on BODi.

The Essentials Guide

Join Super Trainer Megan Davies for a sweat-soaked workout designed to give you a taste of the Super Block based on her blockbuster fitness program, Muscle Burns Fat.

#mbf Super Block Sample Workout

Some of your largest muscles are located below your waist, making lower-body workouts key for torching calories and increasing strength. Hold nothing back as you tackle some of Autumn’s favorite moves for building power from the bottom up.

Week 3: Day 1 – LEGS

You’ll alternate between dumbbell and bodyweight exercises in this fast-paced sweat session that’s heavy on work and light on rest. You’ll have to dig deep to reach the finish line, but Autumn will be with you every rep of the way.

Week 3: Day 3 – CARDIO

What goes up, must come down! Your quads will burn during this pyramid-style interval-based ride. Autumn picked some of her favorite dance tracks that will make it hard to stay on your seat. Welcome to Club Calabrese!

Club Calabrese Pyramid Ride

How many reps of each exercise can you perform in today’s lung-busting sweat fest? It’s a race against the clock during each minute as Autumn cheers you on and shows you how much fun cardio can be.

Week 2: Day 4 – CARDIO

Carve your core as you target your pushing muscles with a workout that will have you feeling the burn all over. Challenge yourself with heavier weights if an exercise feels too easy, and be sure to use your core ball—it’s key to maximizing your gains.

Week 4: Day 2 – PUSH

Emphasize good form in today’s strength session as you crush nine pulling exercises that will prove just how far you’ve come since day one. It’s the last workout in the Super Block, so hold nothing back!

Week 4: Day 4 – PULL

This ride will put your strength and endurance to the test using EMOMs and a killer playlist. Challenging you every minute on the minute to push your limits and reach an entirely new level of fitness.

Club Calabrese EMOM Ride

Embrace the burn as you target your back, bis, core, and quads in a full body strength session that also supports gut health. Remember, these workouts are designed to work with The 4 Week Gut Protocol, so be sure to check it out if you haven’t already!

Week 3: Day 4 – PULL

Autumn saved some of her favorite leg exercises for last. In this final lower-body workout, you’ll put your strength to the test with moves that build power and boost fat loss. Grab your dumbbells, find your focus, and click play. It’s go time!

Week 4: Day 1 – LEGS

You’ll feel like you’re riding through rural country roads as you listen to country hits while tackling intervals with minute-long efforts and all-too-short rest periods. It’s tough, but so are you.

The Back Roads Ride

Curl, twist, lunge, swing, and squat your way to a leaner body and greater endurance as you work in multiple planes of motion with dynamic movements that will put your agility and stamina to the test.

Week 4: Day 3 – CARDIO

Feel the burn in your chest, quads, and core as you focus on the eccentric (lowering) phase of each rep to boost your muscles’ time under tension—a key growth stimulus.

Week 2: Day 3 – PUSH

Start strong with a comprehensive workout that targets your entire body—especially your back, biceps, glutes, and quads—with pulling exercises. Autumn will show you how to use your core ball to maximize both muscle recruitment and results.

Week 1: Day 1 – PULL

Join Autumn in this low-impact 30-min workout where she’ll give you a taste of all four formats in the Super Block. Get ready to build your strength without stressing your joints!

4 Weeks For Every Body: Sample Workout

Introducing 4 Weeks For Every Body Super Block

Use this fun calendar to share your sweaty selfies on social media.

4 Weeks For Every Body Super Block #SweatySelfie Calendar

The compound movements in today’s workout will put you on the fast track to greater strength and more confidence in everything you do. You can always follow the modifier if the main move is too tough, but never stop challenging yourself. You got this!

Week 3: Day 2 – PUSH

Join Autumn for an inspirational, fun-filled, heart-pounding cardio session that will have you pouring sweat in no time. A fire playlist will keep the energy high as you conquer everything from fast sprints to steep climbs on your way to the finish line.

The Inspiration Ride

You know the drill, but new moves provide a fresh burn. Prepare to lift, curl, and row your way through nine exercises that will help you sculpt a leaner, stronger upper half with minimal impact and maximum gain.

Week 2: Day 1 – PULL

Keep up with Autumn as she leads you through cutting-edge variations of classic leg exercises to help you build a strong foundation—and torch fat from head to toe.