Strength builds confidence, so pick up your weights for endurance and power-based strength training and get ready to feel amazing. With Megan as your motivator, you’ll work hard, eat well, fuel up with clean supplements, and see how incredible it is to say YES to YOU.
Week 1: Endurance
Endurance Strength
Keep up with Megan in this high rep workout as you “run the rack” to build strength and muscular endurance while torching fat. It’s tough, but so are you—embrace the burn and emphasize good form to maximize your results.
Cardio Conditioning
Pick up the pace and dial in fat loss with high intensity interval training (HIIT) that will leave you sweaty, smiling, and full of energy.
EMOM Strength
Build muscle and boost endurance with “every minute on the minute” (EMOM) training that will also crank up your metabolism and increase your cardiovascular fitness. The faster you complete your reps, the more rest you get, so go hard and stay strong.
Bodyweight Burnout
Set your dumbbells aside—your bodyweight and gravity provide all of the resistance you need in this comprehensive workout that emphasizes unilateral (one-sided) exercises to build muscle, strength, and definition.
Endurance Strength
Keep your BODi Slides handy for this total-body endurance session—you’ll use them at the beginning of each “superset” to pre-exhaust your muscles. The harder you work, the greater your gains will be, so hold nothing back. You got this!
Week 2: Power
Upper Body Power
Burn fat from head to toe while targeting every muscle above your waist. This workout uses pyramid training to maximize muscular fatigue while helping you boost upper body strength and power.
Explosive Cardio
Plyometric exercises and low-impact agility moves will help you build power and incinerate calories in this fun, athletic workout that will also elevate your performance in everyday life.
Strength & Stability
Megan slows the pace in this stability-focused strength session, but that doesn’t mean she’s letting you off easy—your muscles will be on fire by the time you’re done. Plenty of core work will also help you chisel your middle and elevate your calorie burn.
Combination Strength
This resistance workout is like no other. Learn a series of strength training moves and then stack them to build the ultimate dumbbell complex. Your muscles will be begging for mercy by the time you’re done, but you’ll feel strong, fit, and full of energy.
Lower Body Power
It’s back to pyramid training, but this time the focus is on your bottom half. Low reps and heavy weights will challenge your strength and stamina—and help you build total-body muscle.
Week 3: Endurance
Endurance Strength
You only need light weights for this high-rep endurance workout, but you’ll still feel the burn. Keep a water bottle handy and follow Megan’s cues as you charge all of the way to a sweat-soaked finish.
Cardio Conditioning
Five-minute exercise blocks will make sure that you’re challenging yourself to the max. If you aren’t dripping and breathless by the time you’re done, you didn’t go hard enough.
EMOM Strength
Same workout as before, but more reps. Megan ups the ante in this total-body burner by making you do more work during each minute. The result: less rest—and even greater results.
Bodyweight Burnout
Using weights expands your exercise arsenal, but this workout proves that all you need to transform your body is your own bodyweight. Stay on pace and focus on form as Megan increases the challenge to accelerate your gains.
Endurance Strength
Dig deep and stay focused as you perform at least 16 reps per set to target your Type I (endurance oriented) muscle fibers and increase your staying power.
Week 4: Functional Recovery
Power Strength Circuit
This week is all about maintenance and recovery. Kick it off with a circuit-style workout that dials back the intensity and incorporates mobility work to give your body the opportunity it needs to reset, recover, and bounce back stronger.
Endurance Strength Circuit
The format is the same as Monday, but the focus is different. Today’s circuits emphasize muscular endurance while still promoting recovery and total-body mobility.
Hybrid Strength Circuit
You’ll perform three rounds of work in this total-body circuit session—and the duration of each set will get longer each time. As you power through to the finish (and the program’s halfway point), reflect on your goals for the final four weeks.
Week 5: Power
Upper Body Power
Welcome to the second half of the program—and even more impressive results. Megan dials up the intensity with new moves and fresh challenges. Dig deep, stay strong, and always emphasize good form to maximize your gains.
Explosive Cardio
Jump, lunge, shuffle, and skate your way to a lean, powerful body with a gravity-defying workout that spikes your heart rate and metabolism. You can modify the jumping moves to reduce the impact, but remember, the harder you work, the better your results.
Strength & Stability
Challenge yourself to lift heavier each time you perform this resistance workout, which stays the same throughout the program to help you track your progress.
Combination Strength
Build muscle and boost definition with this comprehensive weightlifting workout, which emphasizes movement in all planes of motion to help you create balanced, total-body strength.
Lower Body Power
It’s time to shift your focus back to your lower half with Megan’s ultimate leg workout. Supersets and pyramid sets will make sure that you feel it in your quads, hamstrings, calves, and glutes—and that you melt fat all over.
Week 6: Endurance
Endurance Strength
It’s time to run the rack again. You know the drill—and the burn. This total-body workout leaves no muscle untouched, so stay focused and give every rep everything you’ve got.
Cardio Conditioning
The workout hasn’t changed, but you have. Dig deep and continue to challenge yourself to stay on the fast track to the body you’ve always wanted.
EMOM Strength
This time-based workout will have you working fast to maximize your rest—but never compromise form for speed. Follow Megan’s cues to crush every rep and finish stronger than ever.
Bodyweight Burnout
Your body is your barbell in this minimalist workout that keeps the pace fast and the intensity high as you power your way to a final, fat-blasting burnout.
Endurance Strength
The burn is real in this endurance-focused sweat-fest. You’ll feel it in your chest, back, biceps, glutes, legs, and core as you alternate between unweighted and weighted exercises to build both strength and stamina.
Week 7: Power
Upper Body Power
Strengthen both sides of your upper half with presses, rows, curls, and core moves in this top-heavy workout. Your chest, back, shoulders, arms, and abs will be on fire by the time you’re done, but the reward is more muscle, definition, and all-day energy.
Explosive Cardio
A combination of dynamic plyometric moves and agility training will keep your heart rate high and your metabolism elevated in this interval-based sweat session.
Strength & Stability
This is your last Strength and Stability workout, so lift heavy and with control to achieve your best results yet—and to see how far you’ve come since you first crushed it in week two.
Combination Strength
Compound, total-body movements will make sure that you build balanced muscle. Follow Megan’s cues and focus on form as you progress through the workout to crush the four-move mashup at the end.
Lower Body Power
The nine moves in this legs-focused resistance session will help you build strength and power from the bottom up as you lift your way to the calorie-incinerating burnout.
Week 8: Functional Recovery
Power Strength Circuit
You’ve reached the last week of the program, and it’s time to amplify your gains by maximizing your recovery. In this workout, three rounds of strength exercises lead up to a mobility-focused finish that will leave you relaxed and flexible.
Endurance Strength Circuit
This stamina-building circuit session will have you dripping in sweat, but also feeling strong and energized.
Hybrid Strength Circuit
Congratulations! You’ve arrived at the final workout. As you press, squat, lunge, and row your way to your very last rep, consider your next move. Our suggestion: another round of Sure Thing. And don’t forget to check out Megan’s live workouts on BODi!
Cycle
Endurance: Rolling Hills
Up and down you’ll go as you conquer simulated hills to build endurance and torch fat. This ride is a leg burner, so stay focused and give Megan everything you’ve got.
Power: Climb
In this workout, the only way is up. Embrace the burn as you pedal to the peak in a simulated climb that will leave you sweaty, strong, and full of confidence.
Endurance: Climb
Put your endurance to the test in this uphill battle that will make your quads burn and sweat pour. The payoff: greater strength, stamina, and performance in everything you do.
Upper Body Strength + Cycle
Weightlifting comes first in this hybrid workout that combines strength training and bike-based cardio to help you incinerate fat and build muscle above the waist.
Power: Progressive Intervals
Each set of intervals in this high intensity ride ends with a Megan Minute—60 seconds of all-out effort that will set your legs on fire and turn your metabolic furnace to maximum. It’s hard, but Megan will make sure you crush it with a smile.
Endurance: Pyramid Intervals
Clip in and keep up with Megan for a fun, sweat-soaked ride that uses pyramid intervals to challenge your staying power and crank up your calorie burn.
Power: Explosive Sprints
It’s time to hit the accelerator. Speed is the name of the game in this interval workout that includes a series of 2-minute sprints to challenge your grit and help you build endurance and power.
Cycle + Lower Body Strength
Start on the bike and end on the floor in this hybrid workout that includes some of Megan’s favorite lower body exercises to help boost your pedaling power.
