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Workouts that meet you where you are, keep you coming back, and empower you to reach your goals. Get BODi now to start your first block.

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Minutes

Build MORE muscle in less time with the perfect combo of classic weight training and fat-scorching HIIT.

Get MORE out of weight training and HIIT in around 30 minutes

Weeks

Use this calendar to track your journey throughout Super Trainer Joel Freeman’s LIIFT MORE Super Block, designed to build MORE muscle in less time.

LIIFT MORE Super Block Workout Calendar 

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

LIIFT MORE Super Block #SweatySelfie Calendar

This workout zeros in on your shoulders and arms to help you build strength that translates beyond your workouts. Follow Joel as he caps it off with a high-energy HIIT sequence that will test your endurance and leave you feeling amazing.

Week 3 Day 5: Shoulders & Arms – LIFT/HIIT

It’s leg day again, but this time Joel adds HIIT to the equation to smoke your lower half and fast-track your progress. Remember, if a move is too tough, you can always modify the moves or drop your weight. You got this!

Week 2 Day 2: Legs – LIFT/HIIT

Super Trainer Joel Freeman is back with his proven combo of classic weight training and fat-scorching HIIT to help you get MORE results in just about 30 minutes a day. Whether you want to get chiseled and lean or go heavy on the muscle, this Super Block helps get you there with simple, straightforward moves that pack on as much volume as possible. Mix in high-intensity interval training 2-3 times a week and finish every workout with a core burner, and you’re all set to build a truly defined physique in just 3 weeks.

Introducing the LIIFT MORE Super Block

Build strength and power from the bottom up with this legs-focused resistance workout. A final burnout at the end will challenge your strength and stamina, so stay with Joel as he helps you cross the finish line with energy to spare.

Week 3 Day 2: Legs – LIFT

Work your chest from every angle with a hybrid workout that combines resistance training and HIIT to leave you feeling stronger, leaner, and more confident than ever.

Week 3 Day 1: Chest – LIFT/HIIT

It’s time to shift your focus back to your lower half with MORE of Joel’s favorite leg exercises for targeting your glutes, hamstrings, calves, and quads.

Week 3 Day 4: MORE Legs – LIFT

Muscular balance is key to real world strength, and this workout delivers both by targeting the muscles you can’t see in the mirror. Lift heavy, emphasize good form, and keep up with Joel as he leads you through some of his top back exercises.

Week 2 Day 3: Back – LIFT

Embrace the burn as Joel shares his favorite HIIT moves in this quick, high-intensity workout.

LIIFT Express: Greatest HIITs Vol. 1

Joel created this 30-minute, full-body workout to give you a glimpse of what you can expect in his Super Block. It’s a combination of classic weightlifting and high-intensity cardio that will leave you sweaty, smiling, and ready for MORE!

LIIFT MORE Super Block: Sample Workout

Sculpt your abs and strengthen your entire core with an exclusive workout that targets every muscle between your hips and shoulders. Consider it the fast track to greater power, enhanced stability, and an eye-popping six-pack.

LIIFT Express: MORE Core

Boost strength and definition throughout your upper body with this targeted chest workout. Form is everything, so give every rep your all to optimize your results and accelerate your gains.

Week 2 Day 1: Chest – LIFT

Get even MORE results with an upper-body workout that will sculpt and strengthen your arms, chest, abs, and back. It’s the ideal UP Week training session for fast-tracking your goals without compromising your recovery.

MORE Upper – LIFT

This lower-body resistance session hits every major muscle in your legs, making it the perfect complement to MORE Upper for building and maintaining balanced strength during UP Week.

MORE Lower – LIFT

Put your lower-body strength to the test with a routine that hits every muscle below your waist with a combo of targeted strength training and heart-pounding cardio.

Week 2 Day 4: MORE Legs – LIFT/HIIT

Elevate your fitness in record time with a short but powerful routine comprised of Joel’s greatest HIITs.

LIIFT Express: Greatest HIITs Vol. 2

This workout targets your entire “posterior chain” with a combination of back-focused lifts and leg-burning HIIT. If you aren’t drenched in sweat by the time you’re done, you didn’t go hard enough.

Week 1 Day 3: Back – LIFT/HIIT

MORE leg training equals MORE results! Hit your lower half for the second time in one week to optimize your muscle-building and elevate your performance in everything you do.

Week 1 Day 4: MORE Legs – LIFT

Stretch the limits of your shirtsleeves with an arms-focused routine that will set your upper body on fire. A dose of HIIT in the second half of the workout will make sure you burn fat from head to toe.

Week 1 Day 5: Shoulders & Arms – LIFT/HIIT

Now you can win the weight loss battle once and for all! The 2B Mindset is designed to help you lose weight happily so you can keep it off for good—without ever depriving yourself, counting calories, or even having to exercise until you’re ready! Created by Registered Dietitian Nutritionist Ilana Muhlstein, the 2B Mindset is a practical, simple weight loss solution that Ilana herself used to lose 100 pounds after years of obesity and yo-yo dieting. With Ilana’s advice and real-world experience on your side—including her meal and food prep ideas, even tips for conquering emotional eating—you’ll have all the tools you need to live your life, eat food you love…and still lose weight.

Introduction to 2B Mindset

Discover the story behind Super Trainer Joel Freeman's motivation for creating the LIIFT MORE Super Block, while also gaining a glimpse into his personal journey and background.

Meet Your Trainer: Joel Freeman

5 simple steps to help you get started with Portion Fix.

Portion Fix Quick Start Guide 

Portion Fix on BODi is the game-changing way to stay connected and on-track with Portion Fix®. With this monthly subscription, you’ll get ongoing strategies to stay on top of your progress and help you keep the pounds off for good, plus 24/7 access to the Portion Fix Exclusive Community, meal plans, new recipes, monthly Q&As, and more.

Introduction to Portion Fix

4 simple steps to get started with the 2B Mindset eating plan.

2B Mindset Quick Start Guide

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 LIIFT MORE Super Block, Joel brings simple but effective lifting and HIIT for MORE total-body definition. Get ready to have fun and rock out to some new moves!

What is a Super Block?

Registered Dietitian Nutritionist, Ilana Muhlstein’s 2B Mindset eating plan has been updated with over five years of insights and observations, and organized into a 4-week timeline for BODi’s first nutrition Super Block. Ilana goes over what you need to create success over the next month and beyond.

2B Mindset Super Block: Watch Before Starting

You’ve never experienced a leg day like this before. Embrace the burn in your glutes, quads, hamstrings, and calves as you target every muscle below your waist. A final lower-body burnout will make sure you crank your calorie furnace up to maximum.

Week 1 Day 2: Legs – LIFT

Welcome to Day 1! Pump up your pushing power with some of Joel’s favorite chest exercises before working up a total-body sweat with high-intensity interval training (HIIT).

Week 1 Day 1: Chest – LIFT/HIIT

Ignite your upper body and amplify your strength gains with this focused shoulders and arms workout. Keep up with Joel during the final sweat-soaked burnout to rev your metabolism and dial your calorie burn to the max.

Week 2 Day 5: Shoulders & Arms – LIFT

You’ll feel the burn in your back and legs in this heart-pounding hybrid workout that starts with strength training and ends with HIIT.

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Program Materials