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Mins/Day

Get leaner, get stronger, get healthier as you ignite your metabolism and incinerate fat. For three weeks, you'll follow weightlifting and cardio workouts that are set to the music beat, so you know the intensity you’ll need to get maximum results.

Build muscle and burn fat with daily strength-training and cardio workouts.

Weeks

El Poder de Los Grupos en Línea

Stay on beat in this full-body strength and cardio workout that proves you can build muscle and torch fat in just 30 minutes a day.

#mbf Sample Workout

Build muscle and burn calories with classic weightlifting and HIIT cardio.

LIIFT4 combines heavy lifting and intense cardio to transform your body in 4 days a week. And with 32 unique, real-time workouts, you’ll never get bored, because you’ll never do the same one twice.

Workouts

Intermediate

LIIFT4

31-45 Minutes

Watch this video to learn everything you need to start #mbf and #mbfa. You'll get an overview of the program, the equipment you need, and how dialing-in your nutrition and using BODi Performance supplements can help you build the body you've always wanted.

Getting Started with #mbf & #mbfa

Get to know Super Trainer Megan Davies, including why she became a trainer, what she learned on The 20s, and why she created #mbf & #mbfa.

Meet Megan Davies

This quick 25-minute EMOM (every minute on the minute) workout will challenge you to do a specific number of reps during each minute. The faster you finish, the more rest you get.

Day 6: Power Ignite

This active stretch and flow recovery class will help ease tension, boost mobility, and optimize your recovery to get you ready for the next week.

Day 7: Dynamic Recovery

Target your quads, glutes, and hamstrings with classic weightlifting and asymmetrical training.

Day 15: Lower Body Burn

Cardio and core blocks maximize the fat-burning, along with an AMRAP finisher to really challenge yourself.

Day 16: Core Circuit

Hit your chest, back, shoulders, and arms with more classic weightlifting and asymmetrical training.

Day 17: Upper Body Burn

Push yourself to lift heavier and crush this head-to-toe workout that leaves no muscle untouched.

Day 19: Full Body Burn

Perform this bodyweight workout in place of a regularly scheduled strength workout when you're away from home and you don't have equipment handy.

"On the Go" Full Body Burn

Get an overview about what to expect for the next 3 weeks as your build muscle and burn fat.

#mbf Get Started Guide

Keep your body fueled for total success and your best results. This guide helps you upgrade your eating habits to optimize your workout performance and create healthier habits for the next 3 weeks––and beyond.

Beachbody Guide to Nutrition

Relentless functional training to achieve results you’ve never experienced.

Leave your excuses at the door. For six intense weeks, you’ll take on relentless functional training to help you gain muscle, drop body fat, and achieve results you’ve never experienced before.

Advanced

6 Weeks of THE WORK

Prepare for 6 Weeks of THE WORK or any advanced Beachbody program.

Challenge yourself with 4 Weeks of THE PREP, a series of functional training workouts designed to help get your body and mind ready for 6 Weeks of THE WORK or any advanced BODi program.

4 Weeks of THE PREP

The better your exercise form, the better your results will be. Follow Megan's lead to learn how to perform key moves from #mbf with flawless technique.

#mbf Form Basics

Megan shows you some basic warm-up moves you can use before any workout to prime your body for action.

#mbf Movement Prep 101

Cardio and core blocks maximize the fat-burning, along with an AMRAP (as many rounds as possible) finisher to really challenge yourself.

Day 2: Core Circuit

Day 3: Upper Body Burn

Same as Tuesday, but with new moves and more cardio. Record your AMRAP score so you can try to beat it next time.

Day 4: Core Circuit

Day 5: Full Body Burn

Day 8: Lower Body Burn

Day 9: Core Circuit

Day 10: Upper Body Burn

Day 11: Core Circuit

Day 18: Core Circuit

This quick 25-minute EMOM workout will challenge you to do a specific number of reps during each minute. The faster you finish, the more rest you get.

Day 20: Power Ignite

Day 21: Dynamic Recovery

Track your progress with weight selection and which dumbbell you’re using for each move.

#mbf Dumbbell Tracker Sheet

Quick Start Guide to Nutrition

Nutrition is key to optimizing your results with #mbf and #mbfa. Megan goes over Beachbody's premium nutrition programs, 2B Mindset and Ultimate Portion Fix, to help ensure your eating is perfectly dialed-in.

#mbf Introduction to Nutrition Programs

To perform at your peak, you need to give your body the fuel it needs to thrive. Megan explains how Shakeology and Beachbody Performance Energize and Recover can take your training to a whole new level.

#mbf Introduction to Nutrition Supplements

Target your quads, glutes, and hamstrings with classic weightlifting and asymmetrical (one-sided) training.

Day 1: Lower Body Burn

Day 12: Full Body Burn

Day 13: Power Ignite

Day 14: Dynamic Recovery

Add this routine to any workout to strengthen and sculpt your entire core in just 10-minutes.

10-Min Core Ignite

Don't have access to equipment on a Core Circuit day? No problem. Do this workout instead.

"On the Go" Core Circuit

See what workout you’ll be doing each day. Check them off and record your results on days with AMRAP training.

#mbf Workout Calendar

Commit to 100 workouts & build strength while you melt away fat.

Torch calories with high-intensity cardio and resistance training, while a live DJ turns up the energy as you burn off pounds. Your goal: complete 100 workouts and unlock the best version of you.

Morning Meltdown 100

21-30 Minutes

Follow these simple steps to help you get started with the 2B Mindset Eating Plan.

2B Mindset Quick Start Guide

Follow these simple steps to help you get started with the Portion Fix Eating Plan.