Need to refocus on your health and fitness? 4 Weeks of Focus is your fast track to a lean, powerful body. From Day 1, you’re part of the crew—join actress Shay Mitchell on her journey to get the best results possible with trainer Kelsey Heenan. Kelsey’s metabolic strength training technique blends resistance with cardio moves using supersets, trisets, and circuits to keep the pace fast and the rest short. That’s how you stay locked in and get strong as you shape and firm your whole body, fast.

These 20 workouts are part fitness bootcamp, part buddy movie, and all fun as Kelsey leads you, Shay, and Steph through powerful HIIT and strength training 5 days a week, 30-45 mins a day. Total-Body Strength: Fire up your metabolism and define your shoulders, arms, glutes, and thighs with supersets and trisets. High-Intensity Power: Make each and every rep count as you focus on proper form while improving stability, mobility, and overall power. Metabolic Sweat: Shay's favorite! Crush calories using only a light pair of dumbbells in these fast-paced resistance circuits. Lower and Upper Body Strength: These targeted training days lift, shape, and firm in all the right places.

You just need a pair of light and medium dumbbells to get going. Kelsey designed these workouts for Shay in a specific sequence that ramps up the intensity over the weeks, so she (and you) stay challenged as you work up to heavier weights. Find the Workout Calendar under the Program Materials tab and follow it in the same order to get total-body results like Shay. You’ll also find the eating plan Quick Start Guides under Program Materials to help you figure out which to pair with your workouts. These tools are designed to maximize your results over the next 4 weeks, so we recommend you download them, save them to your phone, or print them out.

Complete your Health Esteem routine with our healthy eating plans, 2B Mindset or Portion Fix (free with a BODi subscription). Simple and satisfying, no deprivation, and all you have to do is watch a few short videos to get started. Plus, you’ll have access to over 1,000 yummy recipes! Give your body the nutrients and fuel it needs to power through your workouts. Shakeology is yummy superfood nutrition—protein, antioxidants, supergreens, adaptogens, prebiotics, and more—to help support energy, digestion, cravings, and lean muscle. With our Performance line, you’ll power through each workout from start to finish, through recovery. Energize is a clean pre-workout formula to help give you a boost of energy and sharpened focus. And Recover is a post-workout formula with 20g of protein plus antioxidants to help build muscle and alleviate post-workout soreness.

Connect with your Partner to join their accountability group and get a support system you can count on. You’ll find friends to celebrate your wins and cheer you on when you need it most—or welcome you back with gentle accountability when life gets in the way. It’s your community of like-minded people who always have your back and keep you moving forward.

Lost 11.6 lbs. in 4 Weeks “My self-esteem has gotten the biggest boost, knowing I’m doing something that’s truly working. I can see and feel the changes as I go.”