LIIFT MORE is an 8-week program that makes serious strength training approachable for anyone. Using a tried-and-true formula of classic weightlifting, HIIT, and targeted core work, Super Trainer Joel Freeman helps you burn MORE fat and build MORE muscle to get lean, strong, and chiseled. He’ll push you out of your comfort zone and show you that lifting weights doesn’t have to be intimidating or complicated. Whether you’re already a LIIFT4® fan or just looking for next-level results, Joel
will help you push more than you ever thought possible.

• 40 real-time workouts, 5 days a week, 35 to 45 minutes a day, for 8 weeks.
• 2 Phases:
• Phase 1 alternates traditional weightlifting days with lift + HIIT days to help you build strength and lean muscle while burning fat.
• Phase 2 follows a similar format, but Joel changes it up with new training splits, more volume, and more intensity.
• Every workout ends with an abs-focused finisher to shred and strengthen your core.
• You also get 9 LIIFT Express bonus workouts (20 minutes each) for days when you’re short on time or just want an extra challenge.
• Upper and Lower Recovery workouts help your tired muscles feel better so you can come back strong.
• Joel shows modifications for some moves, and he encourages you to go at your own pace and choose weights that are appropriate for your fitness level.
• MORE lifting means MORE results, faster.
• Success is in the simplicity. Joel keeps the moves simple so they’re easy to follow, but he sets a pace that keeps you working hard to make every minute count and keep the calories burning.
• Joel uses an adjustable bench that goes from flat to incline to help you get maximum results from key moves (you’ll want one that’s stable enough to lay on and step up on).
• LIIFT MORE can work for anyone, from the ambitious beginner to the advanced weightlifter. Joel helps you build confidence as you challenge yourself to lift heavier.
• You don’t have to do LIIFT4 to be successful with LIIFT MORE

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With so much going on in your life, it’s hard to find time to be good to yourself. That’s why Jericho McMatthews and Elise Joan created a program designed to bring more balance and joy into your life—and help you get in great shape. FIRE AND FLOW takes the stress out of getting healthy and fit. For 4 weeks, you’ll alternate between Jericho’s high-intensity strength and cardio FIRE workouts and Elise’s low-impact, body-shaping FLOW workouts. Each one is only 25–30 minutes. The goal is to
work you out, not burn you out! By the end, Jericho and Elise will help train your body to be active, as well as help train your mind to embrace new opportunities, release anxiety, and quiet the self-judgment.

• Workouts are only 25–30 minutes, 6 days a week, with 1 rest day.
• The unique schedule alternates high-intensity FIRE days with lowimpact FLOW days to help you go hard but have enough time to help
  you recover and feel rejuvenated.
• Show yourself major love with the FIRE AND FLOW 4-Week Journal.
  Containing 5-minute self-care prompts and a handy habit tracker,
  this journal is part inspiration, part creator of healthy routines.
  Fill it out daily to hype you up and give your mental health a boost!
• The program also includes 4 FIRE and 4 FLOW bonus workouts that
  focus on abs, glutes, arms, and flexibility. These can be stacked onto
  any workout.
• Jericho’s strength and cardio FIRE workouts help sculpt muscle, boost your metabolism, carve definition, and torch calories
• through metabolic conditioning.
• Elise’s FLOW workouts are important to your fitness and recovery—they bring balance to your workout routine by helping
  you build core strength, improve mobility and stability, and reduce stress.
• Workouts include modifiers and intensifiers. Whether you’re just getting back into working out or you crave a hardcore
  sweat, FIRE AND FLOW lets you do you.
• Equipment needs: light, medium, and heavy dumbbells and Resistance Loops
• Optional equipment: mat

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Studies show that moderate exercise can have a positive impact on digestive health. So Autumn created a no-impact, 4-day-a-week fitness program to help enhance the benefits of The 4 Week Gut Protocol. These workouts help reduce the stress on your joints so your body can focus on doing the work it needs to support your gut. And since the workouts are 30 minutes or less, it’s easy to maintain consistency while you build overall strength and mobility. Done together, these two programs can help you get back on a path to long-term health and wellness.

• Under 30 minutes, 4 days a week.

•Minimal equipment—use dumbbells and a Core Ball.

•For all fitness levels. There are modifications for beginners, while advanced
exercisers will definitely feel challenged.

•Intensity, not impact, is what gets you results. The workouts focus on eccentric muscle contractions to optimize your time under tension, helping you get stronger, toned, and fit faster.

•Introduction video, workout calendar, and printable dumbbell tracker help you get maximum results. (All materials are digital.)

•Optional: If you choose to add an extra day of movement, check out one of Autumn’s 4 bonus cycling workouts, 4 Rides For Every Body, exclusively on BODi. Beachbody On Demand Interactive has a variety of live and on-demand classes to choose from—so listen to your body and give it what it needs!

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You only have one body. It’s time to make yourself—and your health—Job 1. Job 1 combines Super Trainer Jennifer Jacobs’ no-nonsense training style, 20-minute workouts, and your choice of two super-simple nutrition plans to help you build a healthy routine and stick with it. All she asks is that you shift your focus: Prioritize yourself the way you prioritize your job or your family. Because when you show up for yourself, the results will follow—physically and in all aspects of your life.

•It’s only 20 minutes a day—with workouts this short and effective, it’s easy to carve out time for yourself, no matter how busy you are.

•A first for any Beachbody program, Job 1 also includes 4 Optional Cycling workouts to add variety to your cardio days.

•Packs include a Job 1 Notepad and Pen, which is equipped with a checklist and adhesive backing to help keep Job 1 as your first priority and remind you of the commitment you made to yourself.

•Packs also include a set of Resistance Loops (light, medium, and heavy) to sculpt muscle and build strength.

•20 minutes a day, 5 days a week for 4 weeks—no two workouts are the same in the entire program.

•Includes 20 Strength and Cardio workouts, plus 1 Sample workout.

•Strength routines rotate between different muscle groups to help you sculpt and get stronger with maximum efficiency.

•Cardio workouts pick up the pace to help you dial-in the fat-burn.

•Working overtime is optional with 4 Bonus Strength workouts and 1 Stretch Recovery routine.

•Job 1 is great for beginners looking to get started, but workouts can also be stacked for those looking for more of a challenge.

•Get the job done with minimal equipment—you only need dumbbells and resistance loops.

•Optional equipment: MYX bike or any stationary bike for the cycling workouts.

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BODi’s state-of-the-art streaming platform turns your living room into the world’s most exciting home gym, where you can tap into the energy and accountability of live and on-demand studio classes on your own schedule.

As a BODi member, you’ll have access to hundreds of live and on-demand studio classes designed for every fitness level — cycling workouts, cardio/HIIT, strength training, barre, Pilates, yoga, and more — taught in an exciting live class format.

Each is individually designed and is accompanied by original hit tracks from your favorite artists to keep you moving to the beat.

BODi makes the home workout experience feel totally fresh.

We’ve elevated every detail — from original music to eye-popping production values — to create a fitness space you’ll want to return to again and again.

In addition, to help you stay connected to your Coach and others like you, BODi easily integrates with BODgroups, so you can continue to get the support and accountability you need to stay consistent with your workouts and class schedule.

You can even see which of your fellow BODgroup members are signed up for upcoming classes, so you can work out with friends!

You’ll also be able to join BODi cycling classes on the MYX bike — the most immersive cycling experience you can have without leaving home!

The bike’s touchscreen tablet lets you stream any BODi workout, while its exclusive, integrated heart rate monitor maximizes your cardio training.

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645™ is 6 days a week, 45 minutes a day. Make the commitment that changes everything, and you’ll build strength and power without feeling defeated or spent. Inspired by the programs Amoila created for pro athletes, 645 is built around powerful dumbbells-focused resistance training with an emphasis on fundamental moves done right. You’ll also do cardio that will boost your endurance and get you sweating, and mobility work that will improve range of motion and your body’s ability to
recover. Follow his cues, perfect your form, and bring the intensity for dramatic, noticeable results in 13 weeks.

■ This is the COMMITMENT that changes everything. Commit to yourself and
you will reach your peak in 13 weeks.
■ Total-body RESISTANCE TRAINING, high-energy CARDIO, and restorative
MOBILITY workouts.
■ Training that RESPECTS the body so you feel energized and strong, not
defeated or spent.
■ NEXT-LEVEL COACHING CUES that put you in the peak performance zone and
make it easy to do the moves the right way every time so you get the best possible results from every workout.
■ 10-minute ACTIVE WARM-UP that’s more than basic stretches to get your muscles ready for the work to come.
■ POWER LOOPS—the next generation of resistance bands, that will help sculpt, tighten, and tone your body.

78 workouts are broken into 4 stages: Amoila keeps it fresh by changing up the moves, intensity, and volume. Week 13 is a Performance Week where you’ll go all out and finish strong.
■ Each week includes 4 total-body, resistance-training workouts; 1 mobility workout; 1 cardio workout.
■ 645 is great for all levels. There’s a modifier in every workout for those just beginning their fitness journey.
■ Required equipment: Power Loops; light, medium, and heavy dumbbells.
■ Optional equipment: Foam roller, mat, pull-up bar, and Beachbody Control Track for select bonus workouts.

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