Week 1: LIT Cardio

Shift your calorie burning into high gear with this heart-pounding sweat session. You don’t need equipment—just a desire to push your limits and have some fun. It’s the perfect start to one of our best Super Blocks yet!

Week 1: MeltCon Upper

Build strength and stamina with 10-minute rounds of back-to-back exercises that target your upper half. The pace is fast, so focus on form and keep up with Jericho to squeeze the most from every rep.

Week 1: Core Inferno

Your abs will be on fire during this targeted workout that hits your core from every angle. The path to a lean, sculpted middle starts here.

Week 1: MeltCon Lower

Grab your weights and prepare for your best leg day ever as Jericho challenges you with some of her favorite moves for building strength from the bottom up.

Week 1: Fight Club

You’ll be dripping in sweat during this MMA-inspired workout, which draws on everything from boxing to Muay Thai to get you fighting fit. Keep your guard up and your core tight as you punch and kick your way to the finish—and a lean, strong body.

Week 2: LIT Cardio

Get ready for some sweaty fun in this fast and furious cardio session. It’s the same format as last week, but new moves keep the workout fresh and your muscles challenged.

Week 2: MeltCon Upper

You’ll feel the burn in your arms, chest, and back with exercises guaranteed to make you sweat. Form is everything, so if the primary move is too challenging, follow the modifier to keep progressing toward your goals.

Week 2: Core Inferno

This workout targets every muscle from your glutes to your traps, so dig deep and follow Jericho’s cues to elevate your results. If your abs aren’t on fire by the time you’re done, you didn’t go hard enough.

Week 2: MeltCon Lower

Your quads, hams, and glutes are today’s targets, and Jericho will make sure you hit them all. But remember, exercise should always be fun, so embrace Jericho’s infectious positivity as you push your limits to have your best workout yet.

Week 2: Fight Club

Keep your guard up and core engaged in this no-equipment workout that uses shadowboxing to target and tighten your entire body. The more power you put into each punch, kick, and block, the greater your gains will be.

Week 3: LIT Cardio

Get your sweat on with fresh moves and a fire playlist that will make you want to move your body. Every workout this week culminates in a 100-second challenge to dial-up your metabolism and dial-in your results. You got this!

Week 3: MeltCon Upper

This workout might target the muscles above your waist, but you’ll feel the burn all over—especially during the 100-second challenge. The pace is fast and rest is minimal, so dig deep as Jericho helps you exceed your limits and redefine your potential.

Week 3: Core Inferno

Get ready to hammer your body’s central armada of muscles to crank up your calorie burn and carve a rock-solid core. Your goal: to maintain your momentum all the way through the final 100-second challenge.

Week 3: MeltCon Lower

It’s time to focus on your lower half again with moves that build foundational strength. If you finish the 100-second challenge feeling strong and energized, you’ll know you hit the sweet spot that maximizes results.

Week 3: Fight Club

Pull no punches as you power through a series of combinations that will shred your core—and every other muscle in your body. This is your last MMA-style workout and 100-second challenge of the Super Block, so hit hard and hold nothing back.

UP Week: Total Body Badass

Embrace the burn as you alternate rounds of resistance moves and plyo bursts to increase definition and endurance. It’s tough, but so are you, and Jericho will make sure you sweat with a smile all the way through to the end of the 100-second challenge.

UP Week: Freestyle Flow

Ease tension and boost blood flow and mobility throughout your body with a yoga-inspired flow that culminates in a 100-second guided meditation. It’s the ideal UP Week workout for optimizing your recovery so you can keep performing at your peak.

4 Weeks For Every Body: Sample Workout

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!