Week 1: Day 1 – PULL

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 2 – LEGS

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 3 – PUSH

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 4 – CARDIO

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 2: Day 1 – PULL

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 2 – LEGS

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.

Week 2: Day 3 – PUSH

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 4 – CARDIO

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 3: Day 1 – LEGS

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 2 – PUSH

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 3 – CARDIO

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 4 – PULL

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 4: Day 1 – LEGS

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 2 – PUSH

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 3 – CARDIO

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 4 – PULL

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!

#mbf Super Block Sample Workout

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.

The Inspiration Ride

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.

Club Calabrese Pyramid Ride

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 EMOM Ride

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.

The Back Roads Ride

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.