I found an workout protocol that is: [ROUTINE
Backwards Sled, 2 min
Posture exercises (video)
Tricep extensions 1x25
Face pulls 1x15
Butterfly, 1x15
Band pull apart (back muscles), 1x15
Back extensions (on a hyperextension), 1x25
Obliques (each side, on a hyperextension), 1x25
Stretches
Kneeling shin
Hip flexor
Couch
Leg raises (for abdomen), 1x50
Seated calf raises, 1x25
Poliquin step ups, 3x10, each leg
Slant board squats, 3x15
ATG Split squats, 3x10
Nordics, 1x10
Reverse Nordics, 1x10
Tibialis raises, 1x25
IsoTib ankle rotations (each), 1x15
Pull ups, 1x15
Chin ups, 1x15
10 min HIIT (M,W,F)
Hiking on weekends, basketball, tennis.]
Now I am sending several workout programs, tell me which of them are compatible with this protocol
workout programs: [Skip to content
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How to Choose the Right BODi Program for You
BLOG > Fitness > Home Workouts

July 29, 2024 | BY: BODi
How to Choose the Right BODi Program for You
Beginner | Beginner-Intermediate | Intermediate | Intermediate-Advanced | Advanced

Whether you’ve been doing BODi workouts for years or you’re just starting, some guidance can be helpful when picking a BODi workout program.

In a hurry? Use our fitness quiz to find the best workout for you and start it right now with free sample workouts on BODi Previews!

There are a few factors that go into choosing the right program to help you reach your goals:

What’s your current fitness level?
What kind of exercise do you like best?
How much time do you have to work out each day?
Do you have a favorite trainer?
To help you pick the best program for you, we break down these details and more for the most popular workout programs on BODi. And since we’re always adding new programs, check back for updates on new workouts you can try!

*Optional equipment


Beachbody Workout Program - Beginner

5 Day Beginner Yoga Logo | Bodi Workout

5 Day Beginner Yoga
Type: Yoga, Low Impact
Time: 15-20 minutes/day for 5 days
Equipment: Mat, Heart Rate Monitor*, Pillow*, Yoga Block*
Trainer: Donna Scro Samori

5 Day Beginner Yoga is an approachable introduction to yoga that shows you how to incorporate yoga into your regular fitness routine.

Donna eases you into this beginner series with basic foundational poses, gentle stretches, and soothing breathwork, all in less than 20 minutes so anyone can get started and experience the physical and mental benefits that yoga offers.

The short practices will leave you feeling confident, invigorated, and in tune with your most important relationship: the one you have with yourself.

Beginner Pilates with Lisa Hubbard | BODi Workout

Beginner Pilates With Lisa Hubbard
Type: Pilates, Core, Low Impact, Slim & Sculpt, Weight Loss
Time: 30-40 minutes/day for 3 weeks
Equipment: Mat
Trainer: Lisa Hubbard

If you’ve always wanted to try Pilates but don’t know where to start, you’re in luck.

Beginner Pilates with Lisa Hubbard is a three-week mat Pilates program specially designed for Pilates newbies — you don’t even need any special equipment to get started.

Lisa’s routines are about 30 minutes and fuse Pilates and yoga to engage and align the muscles in your body. She’ll start you off with her signature yet simple floor moves with clear instructions to ensure proper form and alignment.

You’ll practice more advanced moves week by week as you increase strength, flexibility, and mobility, while lifting and toning your body in all the right places.

Sound Meditation Logo | BODi Workout

Sound Meditation
Type: Meditation
Time: 5-60 minutes/day for 33 meditations
Equipment: None
Trainer: Scarlett de la Torre

Sound Meditation is a centuries-old healing tradition that uses sound to help calm your body and mind and promote an overall sense of well-being.

Created and led by international sound meditation facilitator and musician Scarlett de la Torre, Sound Meditation will help you feel more relaxed and peaceful — no matter what’s going on in your life.

During each session, you’ll simply sit or lie down and focus on the sounds of the instruments, like singing bowls, harps, chimes, the didgeridoo, and more. Their soothing tones create a “sound bath,” where vibrations and frequencies help you feel at ease, rejuvenated, and content.

Perfect for meditation newbies!

Start Losing with Jen Widerstrom Logo | BODi Workout

Start Losing With Jen Widerstrom
Type: Weight Loss, Cardio, Low Impact, Slim & Sculpt, Strength
Time: 15-35 minutes/day for 4 weeks
Equipment: Dumbbells
Trainer: Jen Widerstrom

Start Losing with Jen Widerstrom consists of eight easy-to-follow, beginner-focused workouts that are 30 minutes each. She’ll start you out with simple moves that she’ll explain step-by-step, so you’ll learn how to perform each exercise with perfect form and minimal risk of injury.

There are four low-impact cardio routines during which you’ll get your sweat on and torch calories, and four light-resistance routines that will help build and strengthen your muscles.

Each week you progress to the next level, and to round out the program, you’ll get three bonus workouts that Jen calls “Fast Finishers.”

XB Stretch Logo | BODi Workout

XB Stretch
Type: Stretch, Recovery
Time: 5-15 minutes/day for 13 sessions
Equipment: (Recommended) Pillow, Towel, Sturdy Chair, Yoga Mat
Trainer: Andrea Rogers

XB Stretch with Andrea Rogers is a simple and effective way to feel good and move better every day. It’s a series of total-body stretches, while also offering some targeted stretching to address your specific needs or problem areas.

So whether you’re feeling tight in the hips from sitting in your chair all day, carrying stress in your neck and shoulders, or you just need a moment to breathe and reconnect to your body, you’ll find routines in XB Stretch that are right for you.

She provides all the practical and visual guidance you need, demonstrating every move in detail — right from her living room to yours.

All you need is a sturdy chair or other piece of furniture to lean on for support.



LET’S GET UP
Type: Dance cardio, bodyweight training
Time: 30-35 minutes/per day, 6 days a week for 30 days
Equipment: Dumbbells*
Trainer: Shaun T

LET’S GET UP! is 30 to 35 minutes of pure joy, 6 days a week, for 30 days.

The workouts consist of easy-to-follow cardio dance sequences, bodyweight resistance training, and even some INSANITY-based moves set to music.

If you have no dance experience, follow the modifier. And when you’re ready for the spotlight, add your own flair and go full-out with extra style and energy — you’ll always find someone in the cast who inspires you.

Make no mistake, the burn is real in this program. The dance moves will leave you dripping in sweat, and Shaun even adds two dumbbell resistance workouts per week to torch fat, raise your metabolism, and sculpt your entire body.

Clean Week Logo | BODi Workout

Clean Week
Type: Low-impact
Time: 30 minutes/day for 7 days
Equipment: Dumbbells or resistance band
Trainer: Megan Davies

Clean Week will introduce you to the basics of fitness and nutrition to help kick-start healthy habits. The workouts cover everything from cardio to strength to flexibility, and the easy-to-follow meal plan includes recipes and meal prep tips to make healthy, balanced eating easy.

This is perfect for someone who wants to start getting fit but isn’t sure where to start or what kind of exercise is right for them.

You v2 Logo | BODi Workout

YOUv2
Type: Dance, cardio
Time: 30 minutes/day for 4 weeks
Equipment: None
Trainer: Leandro Carvalho

Want to build healthier habits but don’t know where to start? YOUv2 is great for people who are looking to be more active but are beginners to fitness.

For four weeks, five days a week, Leandro will lead you through cardio-dance routines set to your favorite hits from the ’80s and ’90s.

And the nutrition plan is just as easy to follow. It’s not a strict diet, but instead, it encourages small changes to gradually help you eat healthier.

Country Heat Logo | BODi Workout

Country Heat
Type: Dance, cardio
Time: 30 minutes/day for 30 days
Equipment: None
Trainer: Autumn Calabrese

With simple, low-impact moves, Autumn Calabrese leads you through a fun dance routine to help you burn calories and work up a sweat.

Country Heat includes six different dance workouts set to classic country songs that you’ll do six days a week. Each workout has a “breakdown” video, where Autumn walks you through each move slowly to help you pick up the steps quickly.

3 Week Yoga Retreat | BODi Workout

3 Week Yoga Retreat
Type: Yoga
Time: 10-30 minutes/day for 21 days
Equipment: Yoga mat
Trainers: Vytas Baskauskas, Elise Joan, Ted McDonald, and Faith Hunter

If you’re new to yoga or just want to hone your skills, 3 Week Yoga Retreat will guide you through three weeks of basic yoga classes to help you gain a solid foundation — literally.

You’ll do a new class for 21 straight days, with the goal of improving your flexibility, increasing your balance, and relieving stress.

There’s also a Beginner Basics section that breaks down core yoga techniques, like breathing, balance, and the proper way to do basic moves like downward dog and child’s pose.

For Beginners Only Super Block | BODi Workout

For Beginners Only Super Block
Type: Low Impact, Cardio, Slim & Sculpt, Weight Loss, Core
Time: 30 minutes/for 15 workouts
Equipment: Dumbbells, Resistance Loops, Mat*
Trainer: Lacee Green

If you need to learn exercise fundamentals and want to fast-track your progress, For Beginners Only Super Block is for you!

Super Trainer Lacee Green walks you through the basics with precision and patience but always keeps it fun and positive as she guides your cardio, strength, core, and mobility workouts.

Feel empowered with moves you can master, supported by a trainer who shows you anything is possible. By the end, you’ll be ready for another round or excited to take on a different program.

A Little Obsessed Logo | BODi Workout

A Little Obsessed
Type: Slim & Sculpt, Cardio
Time: 30 minutes/day for 80 days
Equipment: Resistance Loops, Strength Slides, Dumbbells, Core Comfort Mat*
Trainer: Autumn Calabrese

A Little Obsessed is a five-day program that will prepare you for Autumn Calabrese’s workout program 80 Day Obsession that targets the abs and the glutes. Think of it as a crash course to prepare you for what’s to come.

While 80 Day Obsession will require the kind of obsessive time each day to really sculpt and built that backside and flatten and tone those abs, each A Little Obsessed workout is less extreme and under 30 minutes to let you learn the moves and prepare you for the more challenging 45- to 60-minute workouts in the full program.


Beachbody Workout Program - Beginner Intermediate

Muscle Burns Fat Logo | BODi Workout

#mbf Muscle Burns Fat
Type: Strength training, cardio
Time: 25-35 minutes/day for 3 weeks
Equipment: Dumbbells, BOD Rope
Trainer: Megan Davies

Muscle Burns Fat, or #mbf, harnesses the fat-burning power of resistance training to help you get a seriously toned physique. This three-week strength-training and cardio program is a simple, effective way to get a lean, strong body.

Megan Davies created two versions of this program to be completed back to back, so crush #mbf and then start #mbfa Muscle Burns Fat Advanced to throttle up the intensity and results.

4 Weeks for Everybody Logo | BODi Workout

4 Weeks for Every Body
Type: Low impact, strength
Time: 30 minutes/per day, 4 days a week for 4 weeks
Equipment: Dumbbells, Core Ball
Trainer: Autumn Calabrese

4 Weeks for Every Body is the fitness companion to Autumn’s 4 Week Gut Protocol — a low-impact program that makes consistency and results achievable for every body.

The focus is on eccentric (lengthening) exercise that leverages the benefits of time under tension to maximize results. Every minute is designed to complement the results you can achieve with The 4 Week Gut Protocol.

4 Weeks for Every Body is for anyone who’s looking for a manageable way to get results — a simple, incredibly effective fitness program that’s easy on the joints.

The 16 workouts make it easy to maintain consistency with no-frills, no-impact exercises that help your overall strength, mobility, and vitality.

Barre Blend Logo | BODi Workout

Barre Blend
Type: Low-impact/cardio/slim and tone
Time: 30-40 minutes/day for 8 weeks
Equipment: Dumbbells, Resistance Loops
Trainer: Elise Joan

Barre Blend is a low-impact, total-body workout program from barre expert, professional dancer, and 3 Week Yoga Retreat co-creator Elise Joan.

Elise has created the perfect fusion of ballet barre, Pilates, and cardio interval training, designed to help you burn fat and create a lean, toned physique.

The full-body workouts include high-rep, small-range movements and isometric holds, as well as compound exercises, targeted core work, and dynamic stretches.

For the best results possible, Elise adds cardio interval training to each workout to keep your heart rate up and help you burn maximum calories and fat.

21 day fix logo | BODi Workout

21 Day Fix
Type: Cardio
Time: 10-30 minutes/day for 21 days
Equipment: Dumbbells or resistance band and exercise mat
Trainer: Autumn Calabrese

21 Day Fix is Autumn Calabrese’s hit program designed to jumpstart your fitness. It includes 13 workouts where you’ll work out seven days a week for 3 weeks, doing everything from cardio to strength training to yoga.

21 Day Fix provides beginners with an introduction to different kinds of exercise and those at more intermediate fitness levels with new challenges.

Most beginners start this program by following the modifier in the videos, then progress to doing the full moves as they become more familiar.

PiYO Logo | BODi Workout

PiYo
Type: Low impact
Time: 13-45 minutes/day for 60 days
Equipment: Yoga Mat
Trainer: Chalene Johnson

Great for both beginners and those with a solid fitness base, PiYo combines the best of yoga and Pilates in a single program, with some extra cardio and strengthening exercises thrown into the mix.

The workouts are set to a fast pace so your heart rate stays elevated, helping you burn fat while you sculpt your muscles — no jumping or weights required.

Brazil Butt Lift Logo | BODi Workout

Brazil Butt Lift
Type: Cardio
Time: 10-50 minutes/day for 60 days
Equipment: Exercise Band
Trainer: Leandro Carvalho

Focused on reshaping your booty without bulking up your thighs, Brazil Butt Lift will help lift, firm, and round your butt with strategic, targeted sculpting routines.

And this isn’t just a program for women — strengthening your hips and glutes can improve the way you move which can reduce the chance of injury, and that’s something from which everyone can benefit.

XB Pilates Logo | BODi Workout

XB Pilates
Type: Pilates, Barre, Low Impact, Slim & Sculpt, Weight Loss
Time: 30 minutes/day for 21 days
Equipment: Recommended: Dumbbells, Resistance Bands, Sliders, Mats
Trainer: Andrea Rogers

Led by Super Trainer Andrea Rogers, XB Pilates combines a traditional mat Pilates practice with dynamic dance and cardio elements so you can build strength while burning fat.

Each workout is 30 minutes or less and includes cardio, targeted abs and booty exercises, and total-body strength and mobility work. It’s a fusion of everything you need to develop a tight, lean body.

For the duration of the entire workout, Andrea keeps things moving — her routines are rhythmic and her nonstop energy is infectious.

7 Day Jumpstart | BODi Workout

7 Day Jumpstart
Type: Cardio, Low Impact, Bootcamp
Time: 20-60 minutes/day for 7 days
Equipment: Bike, Heart Rate Monitor, Dumbbells, Foam Roller, Mat*
Trainer: Justin Flexen, Miriam Alicea, Davanna Law, Dyan Tsiumis, Christina Lagrega, Shaun Tubbs, Jesse Barton

Whether you’re a new bike owner or getting back in the groove after a hiatus, you’ll love 7 Day Jumpstart, featuring seven different trainers and class types.

Each workout is unique and features a different trainer who will motivate you with a unique focus and workout style, teaching you how to use your bike for cardio, strength, and recovery.

You’ll learn about heart rate zones and their benefits while exploring different ride types, from rhythm rides to climbs, while also incorporating strength and recovery work off the bike for a balanced total body experience.

Xtend Barre Logo | BODi Workout

Xtend Barre
Type: Barre, cardio, low impact
Time: 30 minutes/day for 30 days
Equipment: Sturdy Chair or Ballet Barre, Resistance Loops*, Dumbbells*, Mat*
Trainer: Andrea Rogers

Xtend Barre is a 30 minute-a-day mix of cardio, Pilates, and ballet fundamentals that you can do at home — no barre or barre experience required!

Using only a chair, you can start to sculpt a stronger, leaner body and burn major calories in just 30 days.

Traditional barre workouts focus on small, isometric movements, but Andrea Rogers kicks up the intensity by including dynamic cardio and full range of motion movements. You’ll feel the burn and you might even shake a little — a totally normal sign that your body is working.

Yoga52 Logo | BODi Workout

Yoga52
Type: Yoga, Recovery, Mobility & Flexibility
Time: 30-60 minutes/day for 30 days
Equipment: Yoga Mat, Yoga Block*
Trainer: Odette Hughes, Brent Laffoon, Micki Duran, David Regelin, and Marie Grujicic

This comprehensive program meets you at your skill level, whether you’re a seasoned yogi or a brand new practitioner. Separated into three difficulty levels, Yoga52 lets you take a deep dive into yoga in your own home and on your schedule.

Our team of instructors first designed each class with easy-to-follow verbal cues for the at-home yogi — and then took it one step further by testing the prompts on everyday people who don’t normally practice yoga.

The result? Nobody felt lost, and everybody felt confident on the mat.

Just roll out your mat and start transforming your body and mind the way only yoga can, as you practice alongside some of the world’s leading yoga instructors.

XB Sweat + Sculpt Logo | BODi Workout

XB Sweat + Sculpt
Type: Cardio, Dance, Slim & Sculpt, Weight Loss
Time: 30 minutes/day for 3 weeks
Equipment: Recommended – Ankle Weights, Resistance Loops
Trainer: Andrea Rogers

Bring joy to your fitness with fresh cardio-dance moves and powerful sculpting sequences. Created by Andrea Rogers, XB Sweat + Sculpt is perfect for you if you’re looking to explore new movements and express yourself while working out.

Andrea’s Sweat workouts alternate between intervals of follow-along cardio-dance and sculpting sequences to help torch calories and carve lean muscle.

Her Sculpt workouts dial back the speed, focusing on slower, more controlled movements to help you strengthen and tone from head to toe.

The choreography is easy to follow and each workout is just 30 minutes, so you can jump right in whether you love to dance, you’re just getting started, or you simply want to sculpt and define your entire body while building strength.

Xtend Barre Express Logo | BODi Workout

Xtend Barre Express
Type: Barre, Pilates, Strength, Slim & Sculpt, Weight Loss
Time: 15 minutes/day for 21 days
Equipment: Sturdy Chair or Ballet Barre, Dumbbells (Light)*, Mat*, Resistance Loops*, Squishy Ball*
Trainer: Andrea Rogers

A condensed version of Xtend Barre by Andrea Rogers, Xtend Barre Express workouts blend cardio, Pilates, and ballet fundamentals to help you sculpt a lean, strong physique, now in less time.

Andrea’s created eight workouts, 15 minutes each all with a different focus to burn fat, sculpt your abs and legs, lift your booty and transform your entire body faster than you ever thought possible.

No matter how busy your schedule is, Andrea makes it easier than ever to squeeze in a killer workout without having to sacrifice on variety!



Strong + Solid With Lita Lewis
Type: Strength, Muscle Building, Cardio, Weight Loss, HIIT
Time: 30-45 minutes/day for 4 weeks
Equipment: Dumbbells, light and moderate
Trainer: Lita Lewis

Lita believes fitness is not about being skinny or how you look, and she’s worked tirelessly to break and transform outdated views on fitness. Strong + Solid was created to empower women (and men) of all shapes and sizes to embrace their bodies AND their curves to be strong inside and out.

Lita’s four-week program includes 10 workouts that combine resistance, cardio, and HIIT training to help build strong legs, a sculpted booty, and a tight core. The workouts are challenging so expect to work hard and get sweaty, but every day is different so you’ll never get bored.


Beachbody Workout Program - Intermediate

Shift Shop Logo | BODi Workout

SHIFT SHOP
Type: Cardio, strength/muscle-building
Time: 25-50 minutes/day for 21 days
Equipment: Dumbbells or resistance band, agility markers, PT sandbag (optional)
Trainer: Chris Downing

Shift Shop is a three-week program that utilizes a unique ramp-up method to help you reach a new level of fitness. The workouts alternate between cardio and strength training, and increase in length and intensity each week, from 25 minutes up to 45 minutes.

The workouts are only half of the challenge, though; an equally rigorous nutrition plan adds to the program’s difficulty, helping you refine your diet to maximize muscle growth and fat burning.

CIZE Logo | BODi Workout

CIZE
Type: Dance, cardio
Time: 30-50 minutes/day for 4 weeks
Equipment: None
Trainer: Shaun T

CIZE is a choreography-based BODi workout program that will teach you a different dance routine set to pop and hip-hop music each week. In each routine, Shaun T breaks down the dance moves step by step and builds them into a full routine.

Choose from the beginner, advanced, or hybrid workout calendar, and try the “Next Level” workouts for an additional challenge.

Depending on the calendar you choose, you’ll be dancing either six or seven days each week.

Job1 Logo | BODi Workout

JOB 1
Type: Cardio, HIIT, strength
Time: 20 minutes/per day, 5 days a week for 4 weeks
Equipment: Resistance loops, dumbbells, stationary bike*
Trainer: Jennifer Jacobs

Job 1 is a functional training program that helps you prioritize your health and fitness habits — no matter how much you have going on in your life.

You’ll hit multiple muscle groups every single day for a total-body sweat. You’ll devote three days to strength training. Each strength workout features a different structure to help you make progress and build strength without adding bulk.

You’ll also have one day of endurance cardio and one day of HIIT to help build your stamina, improve your energy, and dial in the fat burn.

645 Logo | BODi Workout

645
Type: Strength, mobility, athletic training
Time: 45 minutes/day, 6 days a week for 13 weeks
Equipment: Power Loops, Dumbbells
Trainer: Amoila Cesar

645 is 13 weeks of functional resistance training, calorie-blasting cardio, and restorative mobility workouts that target your entire body and leave you feeling invigorated and energized.

It’s total-body strength training, sweat-drenching cardio, and mobility moves that will help you reach your peak. You’ll build strength and power as you hit major muscle groups, and increase your range of motion and overall fitness.

Amoila Cesar has trained pro athletes to get in the best shape of their lives. There’s one game-changing secret he always shares with them: “Getting dramatic, visible results takes more than just the weights in your hands,” he says. “It takes commitment.”

9 Week Control Freak Logo | BODi Workout

9 Week Control Freak
Type: Strength, bootcamp, slim & sculpt
Time: 18-30 minutes/day, 5 days a week for 9 weeks
Equipment: Control Track, core ball, dumbbells, step
Trainer: Autumn Calabrese

9 Week Control Freak is five days of exercise per week: three DCT-T workouts (Density, Complexes, and Tabata Training), one day of Total Body Tone, and one day of Tabata Cardio and Core.

Density training builds strength and stamina by amplifying training intensity, requiring you to perform 5 exercises for as many rounds as you can fit in before the clock expires. Strength complexes shift muscle building into overdrive by increasing time under tension.

By not allowing you to put down your weights or let go of your resistance bands until you’ve completed every rep of every exercise, Autumn’s strength complexes combine a handful of different exercises into one giant set that maximizes muscle endurance, strength gains, and calorie burn.

Tabata-inspired interval training helps incinerate calories and increases exercise capacity by challenging your speed, strength, and staying power with short bursts of cardio intensity followed by short breaks.

30 Day Breakaway Logo | BODi Workout

30 Day Breakaway
Type: Running, Strength Training, Cardio, Weight Loss
Time: 20-45 minutes/day for four weeks
Equipment: Running Shoes, Foam Roller, Resistance Loops, Dumbbells
Trainer: Idalis Velazquez

BODi’s first running program combines running and resistance training to help you burn fat as you tone your body.

It features a super-effective mix of running and lifting up to five days a week, around 40 minutes a day, starting with three walks or runs a week that progressively builds up to five until Day 30 when you complete a 5K!

10 Rounds Logo | BODi Workout

10 Rounds
Type: Cardio, strength/muscle-building
Time: 30-40 minutes/day for six weeks
Equipment: Dumbbells
Trainer: Joel Freeman

Joel leads you through three days of boxing training and two days of strength-building workouts with weights that will help you get a true, full-body transformation.

You won’t be hitting a heavy bag or sparring partner to learn and refine your striking techniques. Instead, you’ll be doing it the way boxers spend the bulk of their training time — shadowboxing.

22 minute hard corps

22 Minute Hard Corps
Type: Cardio, strength/muscle-building
Time: 22 minutes/day for 8 weeks
Equipment: Dumbbells or PT sandbag and pull-up bar
Trainer: Tony Horton

With three cardio workouts, three resistance workouts, and two core workouts, these 22-minute videos will help you work your entire body in minimal time.

Inspired by the methods of boot camp fitness programs, 22 Minute Hard Corps uses a military-style cadence to work your entire body with basic, uncomplicated moves.

2 Minute Hard Corps is perfect for someone who is short on time but still wants to incorporate both cardio and resistance training into their schedule.

Focus T25 Logo | BODi Workout

FOCUS T25
Type: Cardio
Time: 25 minutes/day for 10 weeks
Equipment: Dumbbells or resistance band and exercise mat
Trainer: Shaun T

As an intermediate BODi workout program, FOCUS T25 great for people with a seasoned fitness base, but those who find the moves too hard can still follow the modifier.

The main program is broken down into two stages: Alpha and Beta. They’re each five weeks long, with Beta providing similar, but more intense, workouts as well as the introduction of weights.

This is a cardio-heavy program that demands a decent amount of jumping, so those with bad knees should consider following the modifier.

liift4

LIIFT4
Type: Muscle-building
Time: 30-40 minutes/4 days a week for 60 days
Equipment: Dumbbells or Resistance Loops
Trainer: Joel Freeman

LIIFT4 is an efficient, no-nonsense workout that combines weightlifting and calorie-burning high-intensity interval training (HIIT).

The moves are based on classic lifting techniques that let you isolate, stabilize, and focus each rep on the muscle group you’re working. Every workout ends with a quick core routine for a full-body build and burn that leaves you shredded.

Three recovery days a week give muscles time to repair so you can push harder, lift heavier, and get better results faster.

Morning Meltdown 100 | BODi Workout

Morning Meltdown 100
Type: Cardio, HIIT, strength, core, MMA training
Time: 20-30 minutes/day for 100 days
Equipment: Dumbbells, yoga mat
Trainer: Jericho McMatthews

Every morning, Jericho will lead you through a 20- to 30-minute workout that can help you rev up your metabolism, burn fat all day, and build your best body ever.

Morning Meltdown 100 has tons of variety to help keep your body progressing. The workouts are short enough to easily fit into your day and the schedule is flexible, so you can stay on track even when life gets in the way.

Music plays a huge role in the program. For the first time in BODi history, each workout is set to a heart-pumping BPM (that’s beats per minute) playlist mixed by a live DJ.

80 Day Obsession Logo | BODi Workout

80 Day Obsession
Type: Cardio/muscle-building
Time: 30-60 minutes/day for 80 days
Equipment: Dumbbells, Resistance Loops, Strength Slides
Trainer: Autumn Calabrese

80 Day Obsession will help you build a strong, lean body, including a firm butt and sculpted abs. Six different workout themes (booty, legs, cardio, etc.) are repeated every week, but Autumn changes how you do them each time, so no two workouts are ever the same.

To optimize your results, you’ll need to follow the Timed-Nutrition Eating Plan, which uses Portion-Control Containers to make healthy eating easy.

If you don’t feel ready for this program, try A Little Obsessed, a five-day precursor with slightly easier workouts that will help prepare you for the longer, more intense 80 Day Obsession program.

HIIT Your Goals | BODi Workout

HIIT Your Goals
Type: Bootcamp, Strength, Cardio, HIIT, Weight Loss, Bodyweight Training
Time: 20-45 minutes/day for 3 weeks
Equipment: Bike, Heart Rate Monitor, Dumbbells, Mat*
Trainer: Jesse Barton, Justin Flexen

With HIIT Your Goals, you can count on hyper-effective HIIT training — on and off the BODi Bike — for a fun, challenging way to get stronger, feel better, and see total-body results.

For three weeks, Jesse Barton and Justin Flexen alternate between high-intensity bike rides and floor work to showcase the combined cross-training benefits of both. Add dumbbells to the mix, and you’ve got a formula for fitness success.

Whatever your starting point, and no matter the time of year, HIIT Your Goals is a great way to get laser-focused, and know at the end of three weeks that you’ll be leaner, stronger, and healthier.



Get Strong With Kelsey Heenan
Type: Strength, Muscle Building, Core, Cardio
Time: 30 minutes/day for 4 weeks
Equipment: Dumbbells (Light, Medium, Heavy), Mat*
Trainer: Kelsey Heenan

Each week during Get Strong with Kelsey Heenan, you’ll do five, 30-minute workouts that focus on resistance training, high-intensity cardio, core work, and mobility to help you build the lean, strong, athletic body you’ve always wanted.

Kelsey Heenan is an MBSC-certified functional strength coach and a Precision Nutrition certified nutrition coach who has helped thousands of clients, including celebrities, professional athletes, and Olympians, reach their goals.

Kelsey’s knowledge and expertise is metabolic strength training and every workout is designed to be as efficient as possible. Expect to focus on weights and feel the burn, but the results will be worth it.

Abs + Booty Burn with Jordan Morello Logo | Bodi Workout

Abs + Booty Burn With Jordan Morello
Type: Cardio, Strength, Muscle Building
Time: 30 minutes/day for 4 weeks
Equipment: Recommended – Dumbbells, Mat
Trainers: Jordan Morello

Part HIIT and part strength training, Abs + Booty Burn with Jordan Morello focuses on the abs and booty but really delivers total-body results.

The program includes six abs, booty, and total-body circuit-style workouts you’ll do over 30 days. With plenty of fat-burning cardio mixed in for good measure, each workout is about 25 minutes long and requires only a set of dumbbells.

Jordan’s all about keeping your body challenged and your mind focused on the goal — but also having fun — so while he may push your limits at first, he’ll help you stay motivated to keep coming back, so you keep on making progress day after day.

Fire and Flow Logo | BODi Workout

Fire and Flow
Type: Slim & Sculpt, Cardio, Core, Mobility & Flexibility, Strength
Time: 25-30 minutes/day for 4 weeks
Equipment: Dumbbells, Resistance Loops, Mat*
Trainers: Jericho McMatthews and Elise Joan

FIRE AND FLOW is a 4-week program designed to bring more balance and joy into your life while helping you get in great shape.

For just 25 to 30 minutes a day, six days a week, you’ll alternate between Jericho’s intense FIRE workouts and Elise’s stress-reducing FLOW sessions.

Each week, Jericho will dial up three FIRE routines that emphasize metabolic conditioning and strength training. The full-body workouts are both powerful and inclusive, training your body to be active and helping you reach new levels.

On alternating days, Elise will lead you through three weekly FLOW workouts, which emphasize active recovery, mobility, stability, and core strength while providing the mindfulness that helps you release tension in your body and relax your mind.

By the end of the program, 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.

Just Bring Your Body Logo | BODi Workout

Just Bring Your Body
Type: Bodyweight Training, Athletic Training, Strength, Cardio, Core, HIIT, Weight Loss
Time: 30 minutes/day for 60 days
Equipment: None
Trainers: Ryan Klarenbach, Julian Daigre, Scott Mathison, and Carmel Rodriguez

Just Bring Your Body brings together four elite trainers to create bodyweight workouts that’ll have you feeling fitter in your workouts and everyday life. Five days a week, you’ll do 30-minute workouts that incorporate a mix of cardio, strength training, and core work, building muscle as you burn calories, improve mobility, and carve your abs.

The trainers will offer modifications and adjustments throughout the program so you can start wherever you need and keep progressing with each workout. In these 60 days, you’ll learn new ways to move and tap into the unlocked potential in your mind and body.

600 Secs Logo | BODi Workout

600 Secs
Type: Strength, HIIT, Bodyweight Training, Cardio
Time: 10 minutes/session for 42 workouts
Equipment: Recommended: Dumbbells, Resistance Bands, Yoga Mat, Foam Roller
Trainers: Devin Wiggins

If you think you don’t have time to workout, think again. In 600 Secs, trainer Devin Wiggins wastes no time, packing more intensity into 10 minutes than most people do in an hour at the gym.

The 600 Secs program features over 40 more results-focused workouts — for abs, booty, legs, arms, core, resistance, cardio, and recovery — that you can combine and stack together to reach any goal.

No matter your schedule, no matter how demanding your life gets, with 600 Secs, you can fit a great workout into your day.

Fast Results with Joey Thurman Logo | BODi Workout

Fast Results With Joey Thurman
Type: Strength, Bodyweight Training, Cardio, Core
Time: 15-20 minutes/day for 3 weeks
Equipment: Recommended – Resistance Loops, Mat
Trainers: Joey Thurman

Joey designed Fast Results to help you get tight, toned abs and a total-body workout in 20 minutes or less using nothing but a resistance loop.

Joey’s program includes five 15-minute workouts that target your abs from every angle and activate your deeper core muscles to build more functional strength.

Try his program if you’re short on time and want to see visible results in as little as three short weeks!

Rough Around the Edges Logo | BODi Workout

Rough Around the Edges
Type: HIIT, MMA Training, Muscle Building, Strength, Cardio, Core
Time: 30-40 minutes/day for 30 workouts
Equipment: Dumbbells, Mat*
Trainers: Anisha Gibbs, Amy Johnston, Michelle Jubilee, Caitlin Dechelle, Thekla Hutyrova, Corrine van Ryck deGroot

If you want to get in really amazing shape — and you like MMA-inspired workouts — then BODi’s Rough Around The Edges is the perfect choice for you.

Rough Around The Edges is an intense, results-driven series of workouts led by a team of professional stuntwomen and inspired by the moves they use to train for roles.

These athletes have spent years tuning their bodies to perform at the highest possible level, and now they’re bringing their skills to help you become the best possible version of yourself you can be. Each trainer brings her own strength, style, personality, and, of course, expertise to the workout.

bodyweight bootcamp

Bodyweight Bootcamp With Val Gutu
Type: Bodyweight Training, Bootcamp, Strength, Cardio, Core
Time: 25 minutes/day for 4 weeks
Equipment: Mat*
Trainers: Val Gutu

For those of you who prefer your workouts short, simple, and effective, military-style “bootcamp” training is a fitness favorite.

By combining strength and cardio — sometimes in the same workout — and requiring minimal (if any) equipment, bootcamp workouts, like Bodyweight Bootcamp with Val Gutu, can put almost anyone on the fast track to their fitness goals.

Val’s four-week program is made up of 10 workouts that are 25 minutes each. There are four high-energy functional HIIT classes designed to maximize your calorie burn, three bodyweight-strength routines for building lean muscle, and three sessions focused on strengthening the abs, core, and posterior chain.

These bodyweight-only routines, directly inspired by Val’s military training, are designed to work your entire body in just 25 minutes a day.

Chop Wood Carry Water Logo | BODi Workout

Chop Wood Carry Water
Type: Athletic Training, Mobility & Flexibility, Strength, Muscle Building, Slim & Sculpt, Weight Loss, Recovery
Time: 25-40 minutes/day for 4-5 weeks
Equipment: Dumbbells (Light, Medium, Heavy), Foam Roller*, Towel*, Mat*
Trainers: Amoila Cesar

Amoila will take you on a journey with this mix of functional strength training and primal movements.

Primal movements are ground-based, bodyweight movements, in which you flow from one position to another, opening your body and using stabilizing muscles to improve flexibility, mobility, and stability as you go.

The primal movements are repeated in each workout and build up to a final Primal Movement Flow, before you repeat the 20-workout cycle. Spread throughout the program are lifting days, with sequences targeting either specific muscle groups or total body.

CHOP WOOD CARRY WATER will help you build strength, improve agility and mobility, and ultimately change the way your body moves and feels.

Sure Thing Logo | BODi Workout

Sure Thing
Type: Strength, Muscle Building, Slim & Sculpt, Athletic Training, Weight Loss
Time: 30-45 minutes/day for 8 weeks
Equipment: Dumbbells (Light, Medium, Heavy), Strength Slides
Trainers: Megan Davies

Sure Thing is the 8-week program that gives you everything you need to feel healthy, strong, and confident right from day one.

Super Trainer Megan Davies shares her proven methods for gaining strength and stamina while her motivational training style helps you build a sustainable and positive relationship with fitness.

In five workouts a week for eight weeks, Megan will use a science-based approach called TYPE TRAINING™ that alternates between endurance and power-based strength training to keep you challenged but never overworked.

Sure Thing includes simple and straightforward nutrition guidance to take the guesswork out of what to eat and help keep you on track — effective workouts, strategic supplements, and simple nutrition.

There’s never been a program more ready to help you lock in the lifestyle change you need.



Beachbody Workout Program - Intermediate Advanced
LIIFT MORE Logo | BODi Workout

LIIFT MORE
Type: Strength, Muscle Building, HIIT, Cardio, Core, Mobility & Flexibility, Recovery
Time: 35-45 minutes/day for 8 weeks
Equipment: Dumbbells, Adjustable Bench, Power Loops*
Trainers: Joel Freeman

LIIFT MORE is everything you love about the megahit LIIFT4, but this time with a stronger focus on more muscle, more days of lifting, and more moves for even bigger results.

It pumps up the volume of strength training, mixes in calorie-burning HIIT, and ends every workout with core moves to help you build muscle, lose weight, and get that shredded body in just eight weeks.

To get the most variety and maximize the effectiveness of each move, you’ll need dumbbells and an adjustable bench — a real game-changer for your home gym that can help you see more results in less time.

But the simplicity of LIIFT4 is still at this program’s core — no-nonsense moves, perfectly paced, paired with the perfect combo of classic resistance training and HIIT to help get results for everyone, whether this is your first go at strength training or you’re a seasoned lifter.

Dig Deeper Logo | BODi Workout

Dig Deeper
Type: Strength, Muscle Building, Athletic Training, Weight Loss
Time: 25-50 minutes/day for 12 weeks
Equipment: Dumbbells, Adjustable Bench
Trainers: Shaun T

DIG DEEPER is an intense weightlifting program for all levels, designed to build strength, confidence, and unbelievable physical results with a total-body recomposition.

Body recomposition reshapes your body by shedding fat and building muscle to reveal a leaner, more muscular body.

Over 12 weeks, Shaun takes you through three month-long collections of workouts using a variety of proven lifting techniques that will leave you toned and sculpted. You will lift heavy, gradually bumping up your intensity, and target every muscle group to help you reach your peak physical and mental strength.

Build the body you’ve always wanted, become mentally unstoppable, and discover what it’s like to be in control of your results with DIG DEEPER.

#MBF20 Muscle Burns Fat Logo | BODi Workout

#mbf20 Muscle Burns Fat
Type: Weight Loss, Strength Training, Muscle Building, Cardio
Time: 20 minutes/workout for 5 workouts
Equipment: Dumbbells (Light, Medium, Heavy), BOD Rope
Trainers: Megan Davies

#mbf20 Muscle Burns Fat combines strength-training and cardio workouts to help you get lean and strong, reveal your abs, and tighten everything for a total-body transformation.

Super Trainer Megan Davies condenses her blockbuster cardio and strength program to help you torch fat, build muscle, and sculpt a seriously sculpted physique.

You’ll have fun and work hard, with Megan and the cast giving you all the encouragement you need to get you across the finish line.

Body Beast Logo | BODi Workout

Body Beast
Type: Strength/muscle-building
Time: 11-56 minutes/day for 90 days
Equipment: Dumbbells, bench or stability ball, pull-up bar and/or resistance band, EZ curl bar
Trainer: Sagi Kalev

All skill levels can follow along and benefit from Body Beast — you don’t need any prior weightlifting knowledge, and if you’re more advanced, this program will still challenge you and deliver results.

There are two 90-day workout schedules to choose from—one that focuses on gaining muscle mass, and the other that focuses on getting lean and ripped.

Body Beast offers workouts six days a week, with rest days on alternating days of the week.

The Master's Hammer and Chisel Logo | BODi Workout

The Master’s Hammer and Chisel
Type: Strength/muscle-building
Time: 30-40 minutes/day for 60 days
Equipment: Dumbbells or resistance bands, bench or stability ball, chin-up bar
Trainers: Autumn Calabrese and Sagi Kalev

This resistance training program is led by 21 Day Fix creator Autumn Calabrese and Body Beast creator Sagi Kalev.

Six days a week for eight weeks, you’ll alternate between the muscle-building Hammer workouts and sculpting, cardio-based Chisel workouts. This will help you build muscle and strength while simultaneously toning your physique.

The Master’s Hammer and Chisel focuses on improving endurance, power, agility, strength, balance, and range of motion. It will be a challenge for anyone in the intermediate level, and it can help you progress to a more advanced level once completed.

TurboFire Logo | BODi Workout

TurboFire
Type: Cardio
Time: 10-55 minutes/day for 90 days
Equipment: None
Trainer: Chalene Johnson

Follow along six days a week for 12 weeks as Chalene leads you through 11 different high-intensity interval training (HIIT) workouts shot in a group class setting and set to upbeat music.

After you finish the main program, there are additional workouts for an added challenge. There’s an element of choreography to the workouts (because they are so fast-paced), which is why we included the “Firestarter Class” to break down and explain all the moves.

TurboFire is a step up from Chalene’s first BODi workout program, Turbo Jam, and is more well-rounded to yield better results.

Transform :20 Logo | BODi Workout

Transform :20
Type: Cardio/muscle-building
Time: 20 minutes/day for six weeks
Equipment: Step
Trainer: Shaun T

BODi and Shaun T have created a step program that’s nothing like old-school step aerobics. Less dance and more functional, Transform :20 will help you sculpt your glutes, chisel your abs, strengthen and define your upper body, and burn fat all over.

Shaun T also created weekly behind-the-scenes videos featuring him and the cast as they discuss their own challenges, with the goal of motivating everyone to stay committed and strong.



69850251_BLOG-Beachbody-program-level-banners5
P90X Logo | BODi Workout

P90X
Type: Core, Cardio, Recovery, Muscle Building, Strength, Yoga, Athletic Training
Time: 45-60 minutes/day for 90 days
Equipment: Dumbbells or Resistance Bands, Pull-up Bar, Sturdy Chair*, Stability Ball*
Trainer: Tony Horton

In just 90 days, Tony Horton will get you in the best shape of your life.

Through a mix of resistance and bodyweight training, P90X has gone down in infamy as one of the most effective and efficient programs available.

Not only do you get the original 12 workouts that started it all, the program now comes with the P90x Plus and P90x Pro Teams workouts so you can push even further!

P90x2 Logo | BODi Workout

P90X2
Type: Core, Cardio, Recovery, Muscle Building, Strength, Yoga, Athletic Training
Time: 50-60 minutes/day for 90 days
Equipment: Dumbbells or Resistance Bands, Pull-up Bar, Sturdy Chair*, Stability Ball*
Trainer: Tony Horton

Tony Horton returns with another 90 days of hard work!

This time, workouts are centered around instability. By working on an unstable platform, such as a stability ball, P90X2 forces your body to balance itself and fire more muscles while doing so.

Through this new methodology, P90X2 focuses more on athletic performance and balancing your physique, rather than simply improving hypertrophy.



P90X3
Type: Strength/muscle-building
Time: 30 minutes/day for 90 days
Equipment: Dumbbells or resistance bands and pull-up bar
Trainer: Tony Horton

The efficient, 30-minute workouts in P90X3 will help you gain muscle and slim down with a variety of moves to keep you challenged over the full 90 days.

You’ll do everything from mix martial arts-inspired workouts to Pilates to upper- and lower-body strength training, so you’ll never be bored.

This program will have you working out six days a week, with an optional active recovery workout on the seventh day.

#mbfa Muscle Burns Fat Logo | BODi Workout

#mbfa Muscle Burns Fat Advanced
Type: Weight Loss, Strength Training, Muscle Building, Cardio
Time: 25-40 minutes/day for 3 weeks
Equipment: Light, Medium & Heavy Weights, BOD Rope
Trainer: Megan Davies

In the advanced version of this three-week program, Megan Davies dials up the intensity and moves from #mbf Muscle Burns Fat.

The combination of strength-training and cardio workouts will help you get lean and strong, reveal your abs, and tighten everything for a total-body transformation.

With longer 25- to 40-minute workouts that build on the moves you learned in #mbf, #mbfa also includes Megan Minutes, which are 1-minute challenges using heavy weights and low-rep burnouts.



6 Weeks of THE WORK
Type: Cardio/muscle-building
Time: 45 minutes/day for six weeks
Equipment: Dumbbells, resistance loops, strength slides (and booties), optional Chin-Up bar, Chin-Up Max
Trainer: Amoila Cesar

6 Weeks of the Work is hardcore functional training designed to help you build the kind of real-world strength and stamina that goes beyond the gym and translates to everyday life.

Over six intense weeks, Amoila takes you through 36 unforgiving workouts to help you gain muscle, and torch fat. Compound lifts, agility drills, cardio exercises, and other training methods will keep you challenged and help you get in peak physical condition quickly.

Core de Force Logo | BODi Workout

CORE DE FORCE
Type: Cardio
Time: 15-45 minutes/day for 30 days
Equipment: None
Trainers: Joel Freeman and Jericho McMatthews

CORE DE FORCE is a mixed martial arts-inspired program that will work your entire body without using any equipment. Each workout is composed of multiple three-minute “rounds” designed to test your cardio skills, build strength, and increase power.

Six days a week, this BODi workout program is great for intermediate or advanced levels, but beginners can follow the modifier for a less-intense workout.

21 Day Fix Extreme Logo | BODi Workout

21 Day Fix Extreme
Type: Cardio/muscle-building
Time: 10-30 minutes/day for 21 days
Equipment: Dumbbells, resistance band, and exercise mat
Trainer: Autumn Calabrese

If you’ve completed the original 21 Day Fix program, or are looking for a new extreme program after P90X3, The Master’s Hammer and Chisel, or FOCUS T25, this program is a great next step.

21 Day Fix Extreme boasts more challenging workouts than 21 Day Fix, but the same container-based nutrition plan with. The three-week program includes 11 workouts for seven days a week, with a variety of exercises like cardio, strength training, yoga, and more.

Insanity Logo | BODi Workout

INSANITY
Type: Cardio, Bodyweight Training, Core, Recovery, Weight Loss
Time: 15-60 minutes/day for 60 days
Equipment: Dumbbells, Mat*
Trainer: Shaun T

One of Shaun T’s most popular programs, INSANITY is designed to push your limits and force your body to adapt.

By providing cardio, bodyweight, and recovery training, Shaun T guides you through the process of surpassing your limits, finding new ones, and surpassing those as well.

Most interval workouts are moderate cardio-based exercises with short, high-intensity intervals. But in MAX Interval Training, your moderate-intensity exercise gets replaced with maximum-intensity exercise, and your short intervals of intensity get replaced with a short period of rest.



INSANITY: MAX 30
Type: Cardio, Bodyweight Training, Core, Recovery, Weight Loss, Recovery
Time: 30 minutes/day for 60 days
Equipment: Mat*
Trainer: Shaun T

The goal of INSANITY: MAX 30 is to push yourself as hard as you can for as long as you can — and then just a bit longer the next day.

This program is just as intense as the original INSANITY workouts, but has been condensed into shorter, 30-minute spans, and also offers a modifier who demonstrates the easier, lower-impact version of every move.

If you’ve just finished FOCUS T25, and want to stick with Shaun T through shorter workouts, this is a great program to choose.

Tough Mudder T-Minus 30 Logo | BODi Workout

Tough Mudder T-Minus 3
Type: Athletic Training, Strength, Cardio, Core, HIIT
Time: 30 minutes/day for 30 days
Equipment: Dumbbells
Trainer: Hunter McIntyre

Whether you’ve already signed up to take on a Tough Mudder or you just want to get into Tough Mudder-shape — strong, lean, and incredibly fit — you’ve come to the right place because T-MINUS 30 was designed just for you.

Tough Mudder Champion Hunter McIntyre has taken everything he’s learned while training and created specialized routines designed to help you cross the finish line. Every move is inspired by the course, but it’s his crazy personality and cast that will make you feel like you’re training like a team.

The primary workouts in Tough Mudder T-MINUS 30 focus on building total-body strength, cardio endurance, and functional mobility, pushing you a little further each week to help make sure you’re in peak condition after 30 days.

While the workouts are advanced, every workout has a modifier so even beginners can get incredible results!

A Little More Obsessed Logo | BODi Workout

A Little More Obsessed
Type: Slim & Sculpt, Cardio, Muscle Building
Time: 45 minutes/day for 80 days
Equipment: Dumbbells, Resistance Loops, Strength Slides, Core Comfort Mat*, BOD Rope*, Push-up Stands*
Trainer: Autumn Calabrese

With A Little More Obsessed, Autumn takes your obsession further than ever before!

With a little more intensity in a little less time, Autumn adds new moves and a new cardio flow routine to her megahit, 80 Day Obsession.

As with its previous installment, for optimal results, you’ll want to follow the Timed-Nutrition Eating Plan, using Portion-Control Containers to keep things simple.

Bomb Body with Sophia Rose Logo | BODi Workout

Bomb Body With Sophia Rose
Type: Bodyweight Training, Cardio, HIIT, Strength, Weight Loss
Time: 30 minutes/day for 30 days
Equipment: Mat*
Trainer: Sophia Rose

Whether she’s doing her core-crushing, circuit-style primal movement routines, or showing off her explosive HIIT and plyo moves, Sophia Rose puts the pedal to the floor with the determination of a fighter and the grace of a dancer.

With Bomb Body, Sophia Rose will coach you through 30 days of workouts — 30 minutes each — designed to burn fat, supercharge your confidence, and sculpt your very own badass body — right at home. Even better than how good the moves will make you look is the way they’ll make you feel — strong, confident, and in tune with your body.

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