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Mins/Day

This ride and cross training program is all you need to start burning calories and jump start your goals with your bike.  Seven different trainers to motivate you and the perfect combo of cardio, strength, and recovery.

Get moving ON and OFF the bike in just 7 days!

Days

Meet your trainers and learn what to expect for the next 7 days!

Introducing Seven Day Jumpstart

Whether it's your first time on the bike or getting back on after a little break, Justin recaps the fundamentals, focusing on heart rate and cadence to maximize your workout.

Day 1: Jumpstart With Justin

In this total body cross training workout, Miriam will warm you up on the bike and then take you through an upper body sculpt session with a core focused finisher.

Day 2: Sweat + Sculpt With Miriam

Nothing feels as good as riding to the beat! In this Rhythm Ride, you'll work in all three heart rate zones and match your cadence to the music to make the time fly by.

Day 3: Dance Party With Davanna

Make the most of your equipment and your time by getting it ALL done in one super-charged workout. Start with cardio on the bike and a weights focused strength session, and finish with foam roll and mobility that will leave you ready to push play on this program all over again!

Day 7: Total Body Cross Train With Jesse

Follow this calendar to get the jumpstart you need and earn a badge!

7-Day Jumpstart Calendar

Clean Week helps you create healthy nutrition and fitness habits in just 7 days.

Clean Week™ is a seven-day fitness and nutrition program designed to help you kick-start healthy habits that get real results and can lead to a lifestyle change that sticks!

Week

Workouts

Beginner

Clean Week

No-Impact, just 4 days a week. (Great with The 4 Week Gut Protocol)

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.

Weeks

All Levels

4 Weeks for Every Body

20 minutes of strength training and cycling in one workout.

Get both resistance training and cycling in these five Job 1 Hybrid workouts. Start with 10 minutes of targeted strength building, and then hop on your bike for a 10-minute ride that helps torch major calories.

Job 1 Hybrid

Dyan will tap you into Zone 3 in this heart pumping High Intensity Interval Training ride. Then you'll hit the mat for a yoga-inspired lower body recovery for total body balance.

Day 4: Ride + Recover With Dyan

Add resistance to climb with Christina and strengthen your legs and glutes for rockin' results.

Day 5: '80s Rock Ride With Christina

This ride is all about active recovery. Light resistance and moderate tempos will give your legs and booty a break, plus help ease tension and muscle soreness.

Day 6: Recovery Ride With Shaun

3 weeks of HIIT and strength training, on and off the bike.

A fun, challenging 3-Week HIIT training program on and off the bike to help you get stronger, fitter and see total body results.

BODi Membership Required

Workout Calendar

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