No-impact, 30 min. a day, just 4 days a week with amazing results for every body! It’s easy on the joints and great for the gut when used with The 4 Week Gut Protocol.
Week 1
Day 1 - PULL
Kick things off with a total-body workout that targets your biceps, back, glutes, and quads. Autumn will show you how to use the Core Ball to help maximize muscle recruitment—and your results.
Day 2 - LEGS
Squats, lunges, deadlifts, and bridges will set your legs on fire as you torch calories and build lower body strength. Each of these workouts are less than 30 minutes long. They will help make you stronger, fitter, and the benefits extend to your gut as well!
Day 3 - PUSH
The pushing exercises in today’s strength workout provide the perfect balance to Day 1. You’ll feel the burn in your chest, triceps, and shoulders as you focus on the eccentric (lowering) phase of each rep to boost time under tension—a key growth stimulus.
Day 4 - CARDIO
Keep up with Autumn as she alternates between bodyweight and loaded exercises in this no-impact interval workout. You only get 15 seconds of rest between minute-long, high-intensity efforts, but the reward - help you get a leaner, stronger, more defined physique.
Week 2
Day 1 - PULL
The focus is the same as last week, but a new series of combo moves provides a fresh challenge to keep you from plateauing. Grab a towel and don’t forget a water bottle—this might be a strength workout, but it’s going to leave you dripping in sweat.
Day 2 - LEGS
It’s time to turn your focus back to your lower half. New takes on classic leg exercises will help you build muscle from the bottom up—and incinerate fat all over.
Day 3 - PUSH
Compound movements and a combination of standing and floor exercises will shift your strength gains into high gear. Follow Autumn’s lead and keep your form on point to help maximize your results.
Day 4 - CARDIO
Embrace the burn as you power through nine exercises that will help you melt fat from head to toe. You will work up a sweat with this joint friendly cardio workout while Autumn keeps you in the sweet spot of intensity, all while helping to improve the health of your gut micro biome.
Week 3
Day 1- LEGS
Continue your transformation with a leg day packed with some of Autumn’s favorite moves for targeting the lower body. Each rep is an opportunity to become stronger, so give every one of them your all.
Day 2 - PUSH
Combo moves and unilateral (single arm or leg) exercises will help you maximize muscle recruitment and engagement. The result: A comprehensive workout that’s easy on the joints and heavy on results.
Day 3 - CARDIO
Get ready to sweat. You’ll work in multiple planes of motion with no-impact movements that will put your endurance to the test. Dig deep and stay strong. You got this!
Day 4 - PULL
You’ll feel the pump in your back, bis, and core in this comprehensive resistance workout. Remember, these workouts work synergistically with the nutrition program!
Week 4
Day 1- LEGS
Welcome to the final week—and your last leg day. This workout will put your lower body to the test with moves that help build strength and optimize fat loss. Grab your dumbbells, find your focus, and click play. It’s go time.
Day 2 - PUSH
This fun, full-body strength session focuses on the eccentric phase of each rep to help you build more muscle. Don't hesitate to grab heavier weights if you need to, and be sure to use the core ball to help maximize your gains.
Day 3 - CARDIO
Shuffle, swing, lunge, punch, and press your way to a more defined body. This workout is tough, but so are you. All of your sweat will lead to greater endurance and more energy.
Day 4 - PULL
You’ve reached the final workout, and Autumn will make sure you finish strong. Keep the intensity as you crush 6 pulling and 3 core exercises that helps torch fat and build total body strength. Ready for more? Check out Autumn’s live classes on BODi!
