6 Weeks Of THE WORK Review (Results and Calories Burned Per Workout)

If you are into workout and fitness programs, then you must have heard about Beachbody. You might also be their regular customer already. This review will show general information and on the bottom you will see breakdowns of all the individual workouts throughout the program and my personal experiences and tips added along with results.

Beachbody lays it all out for you with both simple workout programs (just press play) and also simple meal plans (I don’t like the word DIE-t). Then lets say you already have a meal plan or eating pattern like intermittent fasting then they show you how to incorporate it into that specific program.

Most of the meal plans are pretty adaptable and that is a great thing about Beachbody.

Getting into shape has never been so easy before Beachbody and the Beachbody Community. The best aspect about Beachbody is that they promise quick results, so it is perfect for anyone who is in a hurry to lose weight and look excellent. If you don’t like it they have risk free trials.

This American multinational corporation launches awesome workouts each year for everyone regardless of gender. From fitness and weight loss to muscle building and home-workout stuff, Beachbody comes with an exquisite range of amazing products. The year 2019 is no different, and you are soon going to explore yet another fantastic and super-intense workout by Beachbody.

When we say SUPER-INTENSE, we mean it because this workout is not at all like all other workouts by Beachbody, but it is way more than that! You will find it out yourself as go through this guide which explains everything that comes with Beachbody new intense workout program known as “6 Weeks of the Work”.

What Is 6 Weeks of The Work?

6 weeks of the work is a new fitness and workout program by Beachbody. This fitness program is extremely intense and highly effective. It is designed by one of the best trainers out there, Amoila Cesar. Beachbody keeps on surprising us with its new fitness programs every year. This year, 6 Weeks of The Work is here to tone you up and give you the ideal body in just 6 weeks!

If you have a faint heart, this workout is NOT for you! That doesn’t mean if you aren’t in the best shape you can’t do it there is a free fitness test to make sure you can make it through the program.

6 weeks of the work is a combination of strength, power, endurance, hypertrophy, and mobility. It is a highly-advanced workout which focuses on three main elements. According to the creator of this program, the three important aspects of strength, movement, and agility are the main pillars of this workout program. It will help you in gaining your muscle and dropping those extra pounds of fat at the same time.

Who Is 6 Weeks of The Work For?

This workout is a bit more intense and a bit more challenging than all other Beachbody workouts. Beachbody is going to test you with this one. It is a highly advanced workout which requires lots of motivation, lots of energy and lots of will power.

That is why it is not for EVERYONE! If you think you are perfect for this training program, then hold on, and the test it out first before moving on for free. However, if you feel you are not ideal for it and you can not tolerate this much strain on your body, then it’s ok!

You can try out many other workout programs by Beachbody as well! 6 weeks of the work is for people that are already somewhat in shape or at least can pass the fit test. The only areas I wouldn’t worry too much about with the fit test are the pull ups since they have a modifier in program for those and I actually created my own modifier. And even the push ups I wouldn’t worry too much about if you are around the mark since you can modifier them on your own by going down to your knees.

In 6 weeks of work, your primary focus will be to train your body on compound lifts, functional fitness, mobility exercises, and agility moves. The workout consists of some unique training methods which will help you in strengthening your body and prepare it for the toughest challenges. 6 weeks of the work is for all those who don’t only want physical fitness but also mental toughness!

According to the trainer and creator: “By the end of 6 weeks of the work, you will become the best version of yourself.” Thus, this fitness program is for all those who want to get their desired body just in a few weeks and are ready to take up any challenges that come in the way. It is for all those men and women who have a high fitness level. That is why an initial fit test is recommended before you begin this program.

In a little amount of words, this workout is for:

  • Experienced and hardcore exercisers who don’t want to stop and increase their vigor and strength
  • Those who are ready to face explicit language because they want the body of their choice (Also A PG Version)
  • Those who are already indulged in some workout training as the program is not for complete beginners
  • The ones who don’t only have a healthy body but also an active mind. He really works on that mindset of your as well
  • For those that just want to push themselves and complete a program all the way through without missing a day (This was me)

Do you think you belong to any of the above categories? If yes, then let’s wait for this fantastic fitness program to come out very soon!

Who is Amoila Cesar?

Amoila Cesar is one of the top fitness expert and professional trainer who received his Bachelor’s degree in exercise science. Amoila studies from the University of Central Florida. Other than a fitness expert, he is also a member of the America Council on Exercise and National Academy of Sports Medicine. Moreover, he also has certifications in strength, TRX, performance training, conditioning, and precision nutrition.

Amoila Cesar is also a sports performance specialist as well as a fitness nutrition specialist. The list doesn’t stop here, and you will be amazed to know that he is also a weight-management specialist.

Being a great motivator, Amoila always lets his clients achieve their desired results. 6 weeks of the work is also a combination of the same motivation and energy which we see in Amoila’s other training programs.

6 Weeks of The Work Mean Plan

There are many options which you will get when it comes to 6 weeks of the work meal plan. There are two nutrition programs you can choose from. The first program is known as Ultimate Portion Fix, and the second one is 2B Mindset. Moreover, you also get the option of selecting the Beachbody nutrition guide. All of these materials will be available to you with the 6 weeks of the work package.

So, you can choose the meal plan according to your choice, taste, and priorities.

We get this question a lot “Do I have to use the program meal plan?”. Of course not use what works for you and your lifestyle. I am personally a fan of intermittent fasting because it works for my busy lifestyle. From there I usually eat I don’t want to say low carb, but more so healthy carb. I try to stay away from pasta, white bread, and potatoes (french fries) mainly. Then eat mostly lean meats, some fruits and veggies.

So can you use Keto or some other diet of course you can. Just make sure you aren’t too much in a deficit with this workout program as you are pushing your limits.

I would also suggest adding a recovery shake whether it be shakeology or any other recovery shake. Possibly creatine and glutamine as well.

6 Weeks of The Work Calendar

As the name suggests, 6 weeks of the work comes with the following schedule:

  • There are 36 distinct and unique workouts in this program, and each is of 45 minutes.
  • There will be 6 days of workout in one week, and you will get one day for rest. The 6th workout is also a recovery workout of just around 20 minutes.
  • The fitness level of the program is advanced, so it is not for everyone. It is recommended to take a Fit Test before starting the program. However if you think you can do it go for it just be careful and take safety precautions.

Its a two week rotation basically. You workout for 2 days then take a day off then 3 hard workouts and a 4th day will be spend on range and repair a recovery workout.

 

6 Weeks of The Work Schedule

During the entire 6 weeks, you will experience intense workouts ranging from compound movements, mobility exercises, and other challenging tasks to build a stronger body.

The entire program consists of:

  • 45-minute workouts
  • An explicit option
  • Six days a week
  • Advanced exercises all 6 days

There are going to be 36 workouts in total, where there will be no repetition when it comes to the actual workout. So the names may be the same but all of these unique workouts are for the experienced exercisers only who can tolerate not only tough exercises but also robust and explicit language.

That is why we keep on repeating that this workout is not for everyone but only for those who can withstand any physical and mental strain. However, if you want to pick the fitness program but you don’t want to experience the explicit language then there is also another version of this workout in clear language where you don’t have to face the off harsh language.

It is all about hypertrophy, endurance, agility, compound strength training, and mobility to transform not only your body but your entire life to an amazing new change.

6 Weeks of The Work fix results

We will share the fantastic transformation results as soon as the program is launched. If you are planning to join the program, then don’t forget to share your results.

How Many Calories Burned In 6 Weeks of The Work?

With this highly intense and advanced workout program, your calories are going to burn like crazy! However, you will also gain some muscle at the same time but don’t worry, that’s what this entire program is about!

With most all these workouts except the Range & Repair you can expect to burn around 350-500 calories depending on your current health and fitness of course. This is what I was burning using a heart rate monitor.

Where to Buy 6 Weeks of The Work?

All the workout programs by Beachbody are available on the official website of Beachbody On Demand. You can navigate to the site and choose a plan of your choice.

6 weeks of the work will be soon available on the website as well. You can buy it, pay it through your credit card an enjoy the astonishing transformation of your body and mind just within 6 weeks of intense training. If you want to know more about this fitness program, then you can also find more information about the workout on the official website of Beachbody.

What Equipment Do You Need For 6 Weeks of The Work?

You will need the following equipment for 6 weeks of the work training program. This equipment is standard, and you might already have them at home.

  • Light, medium and heavyweights – the weights you use will be lighter then you think. It is more like extra light, light, light-medium
  • Resistance bands
  • Strength slides (you can get these from beachbody or amazon)
  • Pull up bar w/ chinup max (also get this from beachbody or amazon)
  • Mat (it is optional, but we highly recommend it keeping in the factor of comfort)

Is There A Modifier for The Work?

Although the program was originally promoted as having no modifiers (or at least I thought it didn’t) that is incorrect. For the pull ups they have a dumbbell modifier that you do on the ground.

I mostly did my workouts on the pull up bar. However mine is located in what we call hunting camp in our house so if my daughter is up I will do the modifier for this workout. I also add on to his modifier by using band pull downs just like with other Beachbody workout programs like body beast. So I do both of those even though it still doesn’t compare to how much pull ups kick my butt but still works.

Conclusion

So if you are looking to push yourself beyond the limits sign up for a FREE TWO WEEK TRIAL to figure out if you like this program. Below is our breakdown of all the workouts as we went through them. Even my 2 year old daughter joined in on the fun.

Now there is a common misconception with the explicit language. You get two versions the explicit one and the non explicit one. You really can’t tell the difference between the two as far as the flow of the exercises. They don’t beep it out they just made it silent. So if you have kids around like my 2 years old daughter you still have the option to workout with them without them hearing curse words.

I do like the explicit version honestly as it is real and raw and sometimes I need to be cussed at to get motivated and in line.

WORKOUT BREAKDOWN, CALORIE BURN, AND OVERALL EXPERIENCE

The workouts average 20-45 minutes with most of them being around 40+ minutes besides the Range and Repair. I would suggest you start the workout based on when you want your day off. I would say it is two days off as there is one day of rest after the second day and the range and repair I would count as a rest day as well.

Don’t try to push through the rest day it will not go well. Trust me I tried it on accident. I decided to do this workout and put my head down and go to work without looking at the calendar. I did the first two days started doing the third day and was like what the heck this can’t be right we just killed our legs the day before. Then I looked at the calendar and yep I was wrong.

So I started on a Wednesday so my day off was on Friday. This wasn’t planned as I got The Work 3 days after it was early released, but it worked out well have a day off on Friday then a recovery day on Tuesday. Broke up the week well. Okay so here we go let us know if you have any questions or experiences you want to add into this review.

Week 1 Day 1: PUSH

Duration: (45 minutes)

Calories Burned: 500+

Just as it states you will be doing a bunch of push exercises. “This strength workout focuses primarily on the front of your body using pushing exercises that target and help strengthen your chest, triceps, and quads.”

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Strength Glides
  • *Mat (optional) I workout mostly on carpet so I don’t need a mat myself

Wow talk about a day one eye opener. I did this program at the last minute as I was going to wait until spring but I figured what the heck after reading up on the trainer I said I can’t miss this so I went for it. But I didn’t know what I was getting myself into I just jumped in. Make sure you put your ego at the door. His light to heavy weights are different then what I had in mind. I was thinking heavy would be minimum 40lbs well I was put in my place my heavy for this workout went back down to 20lbs. So his light is more of an extra light, light then light medium.

Warm up: 4 moves at 30 seconds each that are jumping jacks, chest/shoulder huggers, shoulder rotations and high plank shoulder taps.

The Work: 4 rounds of exercises with 45 seconds in between each round.

Round 1 is 60 seconds each followed by 30 seconds of rest.

Round 2 is 50 seconds 25 second break

Round 3 is 45 seconds 20 second break

Round 4 is 30 seconds 15 second break

Exercises:

  • Double Push up Alternating Lunge Twist Dumbbell Press
  • Single Dumbbell Rotational Landmines
  • Reverse Tabletop Alternating Dead Presses With Leg Extension
  • Slider Clap Push-ups
  • Iso Kneeling Press Alternating (every 3 reps)
  • Tricep Kickbacks Alternating (every 3 reps)
  • Chest Dumbbell Jammers
  • 2 inch run (what they show on a lot of the promotions)

Cooldown: 2 minute cooldown of stretches including arm swings, tricep stretch, forearm stretch, and more huggers.

Week 1 Day 2: LEGS

Duration: (45 Minutes)

Calories Burned: 500+

Get ready to shred your legs in ways you probably haven’t done before. “This workout hammers your lower half, using a combination of weight training and agility work to help you build strength, power, and definition.” If you don’t like doing squats that’s okay there is a variety of functional exercises you do for your legs in this workout.

I usually just like doing heavy weighted squats so doing higher reps is newer to me. This workout I was sore for like 4 days after performing so go all out and know you are going to be sore. You may burn more calories since this works out the bigger muscle groups.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Resistance Loops (Light)
  • Strength Slides
  • *Mat

This workout kicked my butt I know I will be feeling it in the days to come as well. I used 15-35 lb weights for this point. Don’t be afraid to switch up your weights. If it is too heavy go down and if too light go up. You can always switch again that is what the pause button is for. You will be sore for days from this workout so be aware. The resistance loops I have never used before and I think that is what put this workout over the edge.

Warm up: 4 moves at 30 seconds each that are high knees, bodyweight squats, crossover arm stretches, and knee pull stretches.

The Work: 2 blocks of work that are 4 moves each block. Then there are 3 sets for each of the moves.

Block 1 Exercises:

4 Exercises 3 sets each. Only 30 second break after the block then repeat 2 more times

  • Dumbbell Swing Forward Lunges (20 reps)
  • Side To Side Crossover Lunges (9 reps a side)
  • Sumo Jump Squat w/ Dumbbell (20 reps)
  • Bounding Lunge Cardio (no weights) for 60 seconds

Block 2 Exercises: 

4 Exercises 3 sets each. Same as first block.

  • Hamstring Curls w/ slides (18 reps) – these killed me my hamstrings always been weak so I actually went to alternating sides
  • Clam Shell w/ resistance loops (15 reps) – crazy killer exercise
  • Split Squat Lunge Jump Rotations w/ loop (15 reps each side)
  • Bounding Lunge Cardio (same as last block)

Cooldown: 2 minute cooldown of stretches including quad pullback stretch, crossover hamstring stretch, side lunge stretch, and childs pose.

Week 1 Day 3: REST

First rest day take advantage and don’t even think about doing another workout besides walking and maybe some light biking and/or stretching to keep the blood flowing in those legs.

Unless you are advanced of course I learned my lesson quick the first couple of days trying to do extra workouts.

Week 1 Day 4: ENDURANCE & AGILITY

Duration: (45 Minutes)

Calories Burned: 500+

DESCRIPTION: Burn fat as you build endurance and agility in this intense, heart-pounding workout that leaves no muscle untouched.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • *Mat

REACTION: I was still sore in my legs doing this workout from leg day two days ago. So basically you are doing a weighted workout followed by a bodyweight plyo workout. The point is to get your body into a fatigued state then push the limit with the plyo

Warm up: 4 moves at 30 seconds each that are quad pull, bodyweight squats, side lunges, and hamstring bentover toe touch.

The Work: 2 Rounds Of main exercises then 4 burners at the end

Exercises:

  • Dumbbell Squat Press (10 Reps) followed by Jump Squats (60 seconds)
  • Dumbbell Reverse Lunge Leg Drive (10 Reps) / Reverse Hopes (60 seconds)
  • Dumbbell Push up Renegade Rows (10 Reps) / Plyo Pushups (60 seconds)
  • Side Dumbbell Lunges (20 Reps) / Skaters (60 seconds)

Burners: 

All the burners are 30 seconds of work followed by 10 seconds of rest then repeat for 3 minutes total

  • Double Hops
  • Lateral Crossover pushoff
  • Low Tuck to jump knee tucks
  • 2 inch runs

 

Cooldown: 2 minute cooldown of stretches including leg toe grabs, hamsrting stretches. I finished off with more stretches on my legs to try and get them loosened up.

Week 1 Day 5: PULL

Duration: (40 Minutes)

Calories Burned: 400+

DESCRIPTION: Target your back, biceps, and hamstrings with pulling exercises that help you build a stronger, more powerful physique.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Chin up Bar
  • *(Optional) – chin up max, matu

REACTION: I was actually looking forward to this workout to see where I was at on my pullups and I definitely wasn’t impressed, but that leaves lots of room for improvement. Also if you don’t have a chin up max just get a chair and use that too make sure you get those additional reps in.

Warm up: 4 moves at 30 seconds each that are jumping jacks, wrist twists, shoulder rolls, and huggers.

The Work: 3 Blocks at 3 sets each and a burnout to finish

Round 1:

  • Switch Grip Pull Ups (12 Reps Total) – switch at 6 reps there is a modifier for these as well as any pull up
  • Dumbbell Plank Jack Rows
  • REPEAT 3 TIMES BEFORE MOVING ON TO BLOCK 2

Round 2

  • Dumbbell Lunge Double Rows To Upright Row (16 reps)
  • ISO Hammer Curls 90 degrees (10 reps each side)
  • REPEAT 3 TIMES BEFORE MOVING ON TO BLOCK 3

Round 3

  • Walk out commando to forearm plank (15 Reps)
  • Bent Reverse Curl (12 Reps)
  • REPEAT 3 TIMES BEFORE MOVING ON TO BURNOUT

Burnout

  • Pullups For 60 seconds!!! Yikes

Cooldown: 2 minute cooldown of stretches including shoulder stretch, overhead tricep stretch, wrist twists, finger pullbacks for those forearms

Week 1 Day 6: FULL BODY TEMPO

Duration: (40)

Calories Burned: 500+

DESCRIPTION: You’ll feel the burn with this total-body workout that uses slow, controlled movements to increase time under tension—a proven stimulus for muscle growth.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Strength Slides.
  • Recommended:Chin-Up Bar,Chin-Up Max,Mat.

REACTION: Definitely not the easiest workout to perform after pull. After completing this I am definitely can’t wait to have a day off (except range and repair of course)

Warm up: 4 moves at 30 seconds each that are high knees, bodyweight squats, lunge and reach, knee pulls (hamstring)

The Work:  4 Blocks, 2 Moves, 3 sets each. 

Round 1:

  • Wide Pull ups (12 Reps) – (modifier dumbbell pullover) Also all these are at different tempos that Cesar controls so it will change each round
  • Hanging Knee Raises (15 Reps) – this was actually tougher then I thought so if you have a Power Tower use your arm supports and do that if you need

Round 2

  • Power Snatch Squats (12 Reps)
  • Side Plank Crunches (12 Reps)

Round 3

  • Single Shoulder Presses (15 reps each side)
  • Side lunge hops

Round 4

  • Falling Lunges (20 reps each side)
  • Pushup Knee Drivers (20 Reps) – need your slides for these

Cooldown: 2 minute cooldown of stretches including overhead tricep streches, childs pose, scorpion move

Week 1 Day 7: RANGE & REPAIR

Duration: (25 Minutes)

Calories Burned: N/A

DESCRIPTION: Enhance your recovery and exercise performance with mobility exercises designed to ease tension and increase range of motion. Today’s focus: hips.

Equipment Needed:

  • Strength Glides
  • *Mat

REACTION: this was a great workout definitely might keep these in my arsenal as I move onto other workout programs.

Warm up: 4 moves at 30 seconds each that are

Week 2 Day 1: TOTAL BODY PUSH/PULL

Duration: (40)

Calories Burned: 500+

DESCRIPTION: A combination of pushing and pulling exercises hit both your upper and lower body from the front and back to help build balanced, full-body strength.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Resistance Loops
  • Strength Slides
  • Chin-Up Bar
  • Recommended:Chin-Up Max and Mat.

REACTION: You definitely get quite the sweat started on week 2 of the  work. Fast paced and when he gets to the burner I am like WTH? But just do what you can and give your best. Take breaks where you need and you will be fine.

Warm up: 4 moves at 30 seconds each that are jumping jacks, cross shoulder stretches, overhead tricep stretches and resistance loop rotations

The Work: 4 Rounds using both reps and timed workouts quite the combination  

Rounds consist of:

  • Bur-pee dumbbell snatches (60 seconds)
  • Chin up drives (12 reps) – there is a modifier
  • Archer Pushups w/ loop (60 seconds)
  • Diagonal Leg Lunges (12 reps a side)
  • Pushup Circles with slides (60 seconds) – these definitely put a pounding on my shoulders

Burner

  • 5 Pullups and 5 pullups repeated for 3 minutes

Cooldown: 2 minute cooldown of stretches including shoulder cross stretch, overhead tricep stretch, quad pulls, finishing off with childs pose

Week 2 Day 2: STRENGTH & POWER

Duration: (45 Minutes)

Calories Burned: 400+

DESCRIPTION: You’ll develop both with this hybrid workout, which incorporates resistance training and plyometric exercises to help you increase strength and power all over.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Recommended:Mat

REACTION: Being completely honest this workout was a little surprisingly in that my heart rate was off the charts for me and I felt every moment of it so get ready to push hard when you go through this routine.

Warm up: 4 moves at 30 seconds each that are knee drives, Frankensteins (alternating leg raise toe touches), hip out pulls and quad pulls.

The Work: 2 Blocks of 3 sets each

Round 1 Complete Exercises for 3 sets short break in between

  • Curl and Hinge (15 reps each side) – one leg balance deadlifts with dumbbell knee drive
  • Cross Lunge Diagonals Dumbbell To Plyo Hops (15 each side)
  • Dumbbell squat twists (12 reps each side)
  • Squat Jack Tuck (20 reps)

Round 2

  • Reverse Lunge Lateral Raises (20 Reps)
  • Iso Shoulder Presses (20 reps each side)
  • Side Plank Tap (20 Reps Each Side)
  • Dumbbell Pushup/Alternating Lateral Raise (20 Reps)

Cooldown: 2 minute cooldown of stretches including shoulder stretch, overhead tricep stretch, hamstring and quad stretches

Week 2 Day 3: REST

Remember to drink recovery shakes, eat clean and maybe get some extra stretching or yoga in

Week 2 Day 4: CARDIO & CORE

Duration: (50 Minutes)

Calories Burned: 500+

DESCRIPTION: Agility drills, plyometric moves, and core exercises will have your heart pounding and sweat pouring to help you burn fat, build speed and agility, and sculpt a killer six-pack.

Equipment Needed:

  • Resistance Loops.
  • Recommended:Mat.

REACTION: If your cardio is decent you shouldn’t have to many problems with this workout even though you will see Mike Nasty does especially when you get to the last 20 minutes where you get into core. My legs were done and the core was pretty good. Overall great workout and pretty long.

Warm up: 4 moves at 30 seconds each that are lunge crossover reaches, single leg RDL (romanian deadlift), and side lunges

The Work: 3 Rounds For Cardio Portion Followed By Core Portion

Rounds – 50 Seconds Each Workout, Short Break In Between

  • 2 Inch Run
  • Skater Knee Plyo Drive
  • Vertical Jump Crossovers
  • Lunge Switches
  • Alternating L Bounding
  • Hop Scotch using Loop
  • Side Shuffles With Loop

Core Round

  • Straight Leg Raises
  • Toe Touches
  • Corkscrews
  • Dead bugs
  • Side V Crunches (30 seconds each side)
  • Sprinter Crunches
  • Windshield wipers
  • Commandos
  • Climber Complex

Cooldown: 2 minute cooldown of stretches including

Week 2 Day 5: ISOMETRICS

Duration: (45 Minutes)

Calories Burned: 500+

DESCRIPTION: This challenging, low-impact workout builds strength and endurance from head to toe with static holds that help optimize muscle recruitment and time under tension.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy).
  • Recommended:Chin-Up Bar,Chin-Up Max,Mat.

REACTION: Low impact sounds easy, but definitely not with this workout. Two words ISO Pull-ups yikes.

Warm up: 4 moves at 30 seconds each that are jumping jacks, wrist twists, shoulder pulls, high knees

The Work: 4 Rounds Of Timed Tension Workouts 

Rounds 1, 2, 3, and 4 Rest Drops Each Time But Sets Are All 60 Seconds Each

  • ISO Lateral Raise (60 Seconds)
  • Iso Alternating Hammer Curls (60 Seconds)
  • Goblet Dumbbell Split Squat Lunge (60 Seconds)
  • ISO Chin-up Holds (10 seconds each) – hold over bar for 10 seconds yikes
  • Hollow Dumbbell Press (60 Seconds)
  • Circle Curl Press (60 Seconds)
  • Side Plank Snatches (30 Seconds Each Side)

Cooldown: 2 minute cooldown of stretches including overhead tricep streches, cross shoulder stretches, cobras and finishing up with child pose.

Week 2 Day 6: THE CRUCIBLE

Duration: (40 Minutes)

Calories Burned: 550+

DESCRIPTION: Do you have what it takes to complete this grueling test of physical and mental strength? Stay tough and give every rep your all!

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Strength Slides
  • Recommended:Mat.

REACTION: Today is the day I am have waiting for and wish I was still waiting on after lol just kidding. Killer workout and this is just the start by week 6 it goes from 50 reps a workout to 100 yikes. I do love pushing the limits and this is definitely Beachbody’s best attempt at doing so.

Warm up: 4 moves at 30 seconds each that are high knees, toe touches, reverse lunge crossover reach, and alternating side lunges to loosen up those groins.

The Work: Only! 8 moves, but the catch is the reps are 50 each and you also have a army crawls with slides for 45 seconds in between whoah!

Exercises

  • Slider Burpees (50 Reps / 45 Seconds Army Crawls)
  • Weighted Jump Lunges (50 Reps / 45 Seconds Army Crawls)
  • Arnold Presses (50 Reps / 45 Seconds Army Crawls)
  • Goblet Jump Squats (50 Reps / 45 Seconds Army Crawls)
  • Alternating Floor Dumbbell Presses (Deadbug) (50 Reps / 45 Seconds Army Crawls)  – ENJOY THIS BREAK
  • Diamond Pushups (50 Reps / 45 Seconds Army Crawls)
  • Dumbbell T Planks (50 Reps / 45 Seconds Army Crawls)
  • Sprinter Hops (50 Reps Each Side / 45 Seconds Army Crawls)

Cooldown: 2 minute cooldown of stretches including cross shoulder pulls, overhead tricep stretch, cobras, and child pose

Week 2 Day 7: RANGE & REPAIR

Enhance your recovery and exercise performance with mobility exercises designed to ease tension and increase range of motion. Today’s focus: t spine.

No Equipment needed. Enjoy this as you need it.

Week 3 Day 1: PUSH

Duration: (45 Minutes)

Calories Burned: 500+

Summary – This was a lot different then week 1 push in a good way of course. You really mix it up and get the core working in this push workout. It felt about the same as week one as far as feeling like I am going to die, so hopefully that means my endurance is getting much better at this point. “This strength workout focuses primarily on the front of your body using pushing exercises that target and strengthen your chest, triceps, and quads.”

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Resistance Loops
  • Strength Glides
  • *Mat

This is a great all around workout that gets the job done. I upped my weights in the first round and dropped them down as the rounds went on.

Warm up: 4 moves at 30 seconds each that are jumping jacks, huggers, no money, and plank shoulder taps.

The Work: 4 rounds of exercises with 45 seconds in between each round.

Round 1 is 60 seconds each followed by 30 seconds of rest.

Round 2 is 50 seconds 25 second break

Round 3 is 45 seconds 20 second break

Round 4 is 30 seconds 15 second break

Exercises:

  • Pushup Commando Pike Ups W/ Sliders  (60 Seconds)- nice combination that works the chest and killer core move
  • Dumbbell Push Press (60 Seconds)
  • Core Chest Press w/ Dumbbell (60 Seconds – 30 seconds each side)
  • High Plank L shape Tab using loop (60 Seconds – 30 seconds each side)
  • Push Up Jammer (60 Seconds)
  • Side Plank Lateral Dumbbell Raise (60 Seconds – 30 seconds each side)
  • Dumbbell Squat Split Lunge Press (60 Seconds)

Cooldown: 2 minute cooldown of stretches including cross over shoulder stretches, triceps, pull quad stretches, and crossover hamstring stretch (all standing)

Week 3 Day 2: LEGS

Duration: (50 Minutes)

Calories Burned: 500+

If you were sore last time you are definitely going to be sore here. “This workout hammers your lower half, using a combination of weight training and agility work to help you build strength, power, and definition.”

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Resistance Loops
  • *Mat

If you were sore last time you will definitely be at least as sore this time. Being honest it didn’t seem much tougher then last times but it still kicked my butt. The best thing about these leg days just like with Week 1 you are going into a rest day so you don’t even need to think about saving something for tomorrows workout so give it your all.

Warm up: 4 moves at 30 seconds each that are high knees, bodyweight squats, crossover reach lunges, then finishing up with knee pulls.

The Work: There are two blocks total for this one

Block 1 Exercises:

4 Exercises 3 sets each. Only 30 second break after the block then repeat 2 more times

  • Jump Lunch Snatches with medium dumbbell (6 reps each side)
  • Side Lunge Knew Drive w/ heavy dumbbell (15 reps a side)
  • Single Leg Deadlift with resistance loop (20 reps each side) – I used the heavy blue loop for these
  • Burpee squat with knee tuck using resistant loop for 60 seconds * this I would consider the burner

Block 2 Exercises: 

4 Exercises 3 sets each. Same as first block.

  • Lunge Knee Raise Tap  (20 reps) – wow harder then they looked
  • Bridge March (30 reps)
  • Hunge Below Reverse Lunge w/ dumbbells (12 reps each side)
  • Burpee squat with knee tuck using resistant loop for 60 seconds

Cooldown: 2 minute cooldown of stretches including quad pullback stretch, crossover hamstring stretch, side lunge stretch, and childs pose. I always add in my sciatic stretches after this is done. I would add in more stretches for your legs if you have time as well.

Week 3 Day 3: REST

Make sure you re-hydrate and drink some recovery drink.

Week 3 Day 4: ENDURANCE & AGILITY

Duration: (45 Minutes)

Calories Burned: 500+

This is one of those workouts that the first round you think okay I can do this then all of a sudden your heart rate sky rockets and you are like what is going on. But you push through and get tot he end. “Burn fat as you build endurance and agility in this intense, heart-pounding workout that leaves no muscle untouched.”

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • *Mat

Amoila was right with this statement that this was one of the baddest workouts of the week for your legs and that you would feel it for days! It wasn’t the hardest workout so far I still think crucible destroyed me more. But again you get out of it what you put in.

Warm up: 4 moves at 30 seconds each that are alternating quad pulls, bodyweight squats, side lunges, cross over leg toe touches (hamstrings).

The Work: 2 Rounds of main exercises followed by 4 consecutive burners

2 Rounds: You go through the following exercises then have a 1 minute break before you go back through them for round 2.

  • Overhead dumbbell swing (10 Reps)
  • Vertical Plyo Jump (60 Seconds)
  • Renegade dumbbell row (10 Reps)
  • Burpee Pushups into Plyo Jump (60 Seconds) – this one really got me
  • Dumbbell bentover hinges (deadlifts) – 10 reps then you jump into hinge hops for 60 seconds for that same leg then switch
  • Lunge Runner Dumbbell Rows (5 reps) – these were actually easy
  • Spider Climbers (60 seconds)

Burners: After the rounds break time then into these burners

  • Burner 1 – crossover double skate for 30 seconds then you take about 10 second break and go back at it for 30 seconds repeating 5 more times
  • Burner 2 – Sprinter ply vertical jump alternating – 30 seconds X 6 times with 10 second break in between
  • Burner 3 – Shuffle Pogo – 30 seconds X 6 times with 10 second break in between
  • Burner 4 – One Two Three hip twist lunge fall – 30 seconds X 6 times with 10 second break in between

Cooldown: 2 minute cooldown of stretches including alternating quad pulls, side lunges, crossover touches (hamstrings), and calf stretch

Week 3 Day 5: PULL

Duration: (40 Minutes)

Calories Burned: 450+

If you don’t like to push hopefully you like to pull because this workout builds a lot of areas of your body. “Target your back, biceps, and hamstrings with pulling exercises that help you build a stronger, more powerful physique.” Coach Cesar really emphasized if you don’t have a pullup bar at this point you really need to get one but you can keep doing the modifications for them.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Strength Glides
  • Resistance Loops
  • Chinup Bar and Chinup Max
  • *Mat

This workout is intense for sure. I used 15-30 lb dumbbells. I love when I say I used 30 pounders because they never last long and I have to drop quickly lol.

Warm up: 4 moves at 30 seconds each that are jumping jacks, bodyweight squat rotations, shoulder rolls forward and backward, alternating knee pulls.

The Work: 3 Blocks, 3 sets and 2 moves of each and a burnout to finish 

Block 1: 2 sets with short break in between repeat 3 times

Exercises:

  • V switch grip pull ups (6 reps each) or modifier with loops
  • Dumbbell row plank row tuck using slides (15 reps) – this move kicked my butt

Block 2: 2 sets with short break in between repeat 3 times

Exercises:

  • Bent over row to fly superset (12 reps)
  • Iso Lunge Curl (12 Reps)

Block 3: 2 sets with short break in between repeat 3 times

Exercises:

  • Walk commandos to spider (12 Reps) – yep more intense then first week kicked my butt
  • Hinge Dumbbell Snatch (15 Reps)

Burnout:

  • Chair Chin Ups – you have knees bent and do them for 60 seconds for 3 sets. With chinup max just use 1 leg up at a time and switch half way through. The modification is with a loop on one leg to failure.

Cooldown: 2 minute cooldown of stretches including: alternating shoulder pull stretch, alternating overhead tricep stretch, forearm stretch and alternating crossover toe touches (hamstring)

Week 3 Day 6: FULL BODY TEMPO

Duration: (45 Minutes)

Calories Burned: 500+

I do love this workout definitely one I want to keep in my inventory since you hit up most all your bodyparts. “You’ll feel the burn with this total-body workout that uses slow, controlled movements to increase time under tension—a proven stimulus for muscle growth.”

Equipment Needed:

  • Dumbbells (light, medium, heavy)
  • Strength Glides
  • Chin up bar & chin up max
  • *Mat

Great different kind of workout with all the blocks. 1st time through is much slower with showing us what the moves are and wants to focus on form. Second and Third time through much faster and more intense. Killer burn.

Warm up: 4 moves at 30 seconds each that are high knees, bodyweight squats, lunge and reaches, knee pulls

The Work: 4 Blocks, 3 sets each, 1 minute break in between

Block 1: 2 sets with short break in between repeat 3 times

Exercises:

  • Chair Chinups (12 reps) – 6 reps, stop and 6 reps if needed which I took advantage
  • Iso Alternating Knee Raise (20 Reps) – this one was tough for me

Block 2: 2 sets with short break in between repeat 3 times

Exercises: 

  • Dumbbell lunge presses (15 reps per side 30 total)
  • Pushup to Bear Stance w/ glides (10 reps) – yep this got my core going

Block 3: 2 sets with short break in between repeat 3 times

Exercises: 

  • Dumbbell side lung with one slide (15 reps each side 30 total)
  • Sumo Upright row (12 reps)

Block 4: 2 sets with short break in between repeat 3 times

Exercises:

  • Alternating Dumbbell Goblet Curtsy (30 Reps)
  • Dumbbell Skaters (12 Reps)

Cooldown: 2 minute cooldown of stretches including alternating overhead tricep stretch, shoulder pulls alternating, cobra, and finishing up with childs pose

Week 3 Day 7: RANGE & REPAIR

I have noticed more flexibility in my hips and shoulders after doing these. I highly suggest not skipping and I am usually the one that skips that stretch day. Not sure if it is mainly from all the lunges but it has kept me doing these.

“Enhance your recovery and exercise performance with mobility exercises designed to ease tension and increase range of motion. Today’s focus: shoulders/chest/biceps.”

Equipment

  • Strength Slides (I keep calling these glides but they are one in the same. I think because I have both the beachbody and a brand I got off of amazon that calls them that)
  • *Mat

Week 4 Day 1: TOTAL BODY PUSH/PULL

Duration: (40 Minutes)

Calories Burned: 450+

Another total body workout I think I will keep in my arsenal especially if I miss a few days working out. “A combination of pushing and pulling exercises hit both your upper and lower body from the front and back to build balanced, full-body strength.”

Equipment Needed:

  • Dumbbells (light, medium, heavy)
  • Resistance Loops
  • Chin up bar & max
  • *Mat

Bit more different then I thought then the week 2 but it was a great workout overall. The burnout was crazy tough I did as much as I could without the chin up max so it kind of slowed down when I started using that. Pullups always been a weak point for me because I have never really stuck with doing them.

Warm up: 4 moves at 30 seconds each that are jumping jacks, alternating shoulder stretch, alternating quad pulls, and crossover toe touches (hamstrings).

The Work: 3 Blocks of 5 moves each and lovely burner to follow

Exercises:

  • Burpee Dumbbell Pushup Bentover Row (60 seconds) – this will get your blood pumping
  • High to low plank commando jacks w/ loop (60 seconds) – harder then I thought it was going to be
  • Sumo Dumbbell swing thrusts (15 reps)
  • Hing Lunge Matrix which is basically lunges forward and side
  • Burn – 5 pullups and 5 pushups for 3 minutes – yikes

Cooldown: 2 minute cooldown of stretches including alternating shoulder pull stretch, alternating overhead tricep stretch, alternating quad pulls, forearm stretch

Week 4 Day 2: STRENGTH & POWER

Duration: (45 Minutes)

Calories Burned: 500+

This is a great mixup workout. “You’ll develop both with this hybrid workout, which incorporates resistance training and plyometric exercises to help you increase strength and power all over.”

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Chin up bar and max
  • *Mat

This is definitely one of those workouts that when you complete you look back and say damn that was rough but I got it done. I had to hit pause a couple times to finish up my reps as they were moving forward, but other then that it was a good overall workout.

Warm up: 4 moves at 30 seconds each that are alternating knee pull, alternating raise leg toe taps, hinge pulls, and quad pulls

The Work: 2 Blocks and 3 sets of each

Block 1: 4 exercises, short break, 3 rounds 

Exercises:

  • lunge rotations with single dumbbell (12 reps per side)
  • Bent knee wiper raises on pull up bar (20 reps) – this rocked my core. There is a modifier as well
  • Crossover lunge dumbbell curl (24 reps – 12 each size alternating)
  • Dumbbell Sumo Jump Squat overhead press (15 reps) – great workout make sure you focus on your legs and lower body doing the work

Block 2: 4 exercises, short break, 3 rounds 

Exercises:

  • Pull up bar hanging leg raises (20 reps) – he starts by saying straight leg but also shows bent which I went too after 10 for the rest of the sets as well) there is also the modifier on the ground
  • Switch Jump Lunge Curl (16 reps) – this ate me a live by the last round I just couldn’t jump hardly at all
  • Dynamic turn plank taps (30 reps)
  • Dumbbell swings (30 reps)

Cooldown: 2 minute cooldown of stretches including shoulder stretch pull alternating, overhead tricep stretch, crossover toe touches, and quad pulls

Week 4 Day 3: REST

Rest it up hydrate, recovery drink, extra protein and carbs. Whatever works for you.

Week 4 Day 4: CARDIO & CORE

Duration: (50 Minutes)

Calories Burned: 400+

When I first saw 50 minutes on this I was like WTH but actually not too bad since last 20 minutes are all core so first 30 is where you get after it with the cardio. “Agility drills, plyometric moves, and core exercises will have your heart pounding and sweat pouring to help you burn fat, build speed and agility, and sculpt a killer six-pack.”

Equipment Needed:

  • NONE AT ALL except a Mat if needed

Opinion: Honestly I did not find this as challenging as I had thought except the core. But I always expect to struggle with core since my abs are week just like my pullups are.

Warm up: 4 moves at 30 seconds each that are crossbody lunge reaches, alternating leg RDL, sumo bodyweight squats, side lunges

The Work: 3 Rounds Of Cardio Exercises each exercise performed for 60 seconds short break in between

Round 1, Short Break, Round 2, Short Break, Round 3, Short break then onto Core

Cardio Exercises:

  • Double Hurdle Skate (60 seconds) – side to side high knees, then hurdle from side to side
  • Pogo Bounces To Jump Knee Tuck (60 seconds)
  • Icky Sticky Ladder Agility to Leap Lunge (60 seconds)
  • Bear Crawl Tabletop 4 Forward and 4 Reverse (60 seconds)
  • Runner 1, 2, 3 Crossover (60 seconds)

Core Exercises:

  • Straight Leg Raises (60 seconds)
  • To Touch Raises (60 seconds)
  • Corkscrew Raises (60 seconds)
  • Dead Bug (60 seconds)
  • Side V crunches (30 seconds each side)
  • Spring Crunches
  • Windshield Wipers Straight Leg
  • Commando Plank Raises
  • Climber Complex – holding knee up for climbers, 1, 2, 3 hold your knee up until he says go

Cooldown: 2 minute cooldown of stretches on the ground figure four leg stretches, L stretches, and child pose.

Week 4 Day 5: ISOMETRICS

Duration: (45 Minutes)

Calories Burned: 450+

Description: “This challenging, low-impact workout builds strength and endurance from head to toe with static holds that help optimize muscle recruitment and time under tension.”

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Chinup Bar and Chine up max

I was surprised I burned more calories then yesterday. Was feeling a little under the weather today as well but I pushed through. The main area I struggled was on the pull chair holds. Pretty sure it is just as much to do with my weight as it is with my strength. I have lost 16 lbs so far since I started this workout program. I used 10-25 lbs on this since you are holding the weight out up or out most of the time. I will admit I have never really done Isometric workouts on a consistent basis as I am usually one who likes to blow through their workout as quick as possible but I do like this I can feel it in the muscles much more as far as the burn.

Warm up: 4 moves at 30 seconds each that are alternating jumping jacks, wrist twists, shoulder pull stretch, and high knees.

The Work: 4 Rounds Of A Variety of exercises performed for 60 seconds. As the rounds go on the rest decreases but the exercise session stays the same. 

Exercises:

  • Iso Pullup Chair Hold (10 second intervals for 60 seconds total) – like a mentioned I struggle with these and all pullup workouts but I refused to use the chinup max on this
  • Jammer Squats w/ dumbbell (60 Seconds)- started with 20lb for this, definitely feel the burn by halfway through
  • Ab Drag Plank w/ dumbbell (60 Seconds) – make sure to keep your arms in line with shoulders to increase the intensity
  • Loaded Pushup (60 Seconds) – didn’t know what this was going to be but basically you hold yourself an inch from the ground for 10 seconds then do a pushup then come back down and repeat for another 10 seconds until you get to a minute
  • Bridge Dumbbell Alternating Chest Fly with one leg raises (30 seconds each side) – these I struggled a little bit with because of my hamstring
  • Birddogs (60 Seconds) – forearm plank with raising opposite leg and arm for 10 seconds then switching

Cooldown: 2 minute cooldown of stretches on your butt including tricep stretches, shoulder pull stretches, cobra, and child pose.

Week 4 Day 6: THE CRUCIBLE

Duration: (45 Minutes)

Calories Burned: 500+

DESCRIPTION: If you have made it this far you know what is about to go down with the Crucible instead of 50 reps though it goes to 75 reps WTH??? “Do you have what it takes to complete this grueling test of physical and mental strength? Stay tough and give every rep your all!”

Equipment Needed:

  • Dumbbells (Light and probably Lighter) – 75 reps takes it toll
  • Strength glides
  • *Mat

Crucible week 2 was crazy enough at 50 reps and here we are going up to 75 so yes it is more intense. The difference with this one was the commando crawls were 30 seconds with 30 second recovery or else I would have had a much tougher time. The first workout burpee pushups I just couldn’t go as quickly as them so I did pause to finish up my 75 reps. My triceps were cramping up right away so I know I need to hydrate more before this workout. Plus a little sore from Isometrics the day before.

Warm up: 4 moves at 30 seconds each that are high knees, sky to toe touch, reverse lunge shoulder reach, and finishing up with alternating side lunge.

The Work: Same as last crucible with 8 workouts 75 reps each with army crawl in between followed by 30 second break

Exercises:

  • Slider Burpee Pushup (75 Reps) followed by army crawl for 30 seconds – this started pretty well for first 25 reps but then I couldn’t keep up with those guys so once I got to 50 I paused and finished
  • Arnold Presses (75 Reps) followed by army crawl for 30 seconds – I started a little too heavy don’t let your ego get you here
  • Dumbbell Jump Lunge (75 Reps) followed by army crawl for 30 seconds
  • Alternating floor presses with table top alternating legs (75 Reps) followed by army crawl for 30 seconds
  • Jump Goblet squats (75 Reps) followed by army crawl for 30 seconds
  • Diamond Pushups (75 Reps) followed by army crawl for 30 seconds
  • Sprinter Hops (75 Reps) followed by army crawl for 30 seconds
  • T Plank w/ Dumbells (75 Reps) followed by army crawl for 30 seconds

Cooldown: 2 minute cooldown of stretches including shoulder cross pull stretch, overhead tricep stretch, cobra, and last but not least child pose.

Week 4 Day 7: RANGE & REPAIR

Description: “Enhance your recovery and exercise performance with mobility exercises designed to ease tension and increase range of motion from head to toe. Each one will have a different focus—hips, t-spine, shoulders/chest/biceps, hamstrings/calves/ankles, upper body, and lower body.”

Week 5 Day 1: PUSH

Duration: (45)

Calories Burned: 500+

DESCRIPTION: “This strength workout focuses primarily on the front of your body using pushing exercises that target and strengthen your chest, triceps, and quads.”

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Resistance Loops
  • Strength Slides
  • * Mat

OPINION: The Last push workout crazy how fast time goes by but it is true. I definitely found this to be the toughest of the push workouts but I do feel myself being stronger at the same time.

Warm up: 4 moves at 30 seconds each that are jumping jacks, huggers, no money arm & shoulder stretch along with plank shoulder taps.

The Work: 4 Rounds of work 60 seconds each exercise short break afterward. Exercises get shorter and so do the breaks

Exercises:

  • Dumbbells Suitcase Cleans (60 Seconds)
  • Lateral walking dumbbell swings with resistance loop (60 Seconds) – great little exercise and burn
  • low plank lean forward then back to pike up w/ slides (60 Seconds) – get that core burning
  • one knee down alternating dumbbell shoulder presses (60 Seconds)
  • Pushup pushback w/ slides (60 Seconds) – plyo jump pushup backward crawl forward repeat killer exercise
  • dumbbell thrusts w/ loop (60 Seconds)
  • Laying down dumbbell presses w/ loop around wrists – nice chest and back burn at the same time
  • Pushup knee tucks – yes more pushups

Cooldown: 2 minute cooldown of stretches including shoulder stretches, overhead tricep stretch, alternating quad stretch, crossover toe touches

Week 5 Day 2: LEGS

Duration: (45 Minutes)

Calories Burned: 500+

DESCRIPTION: “This workout hammers your lower half, using a combination of weight training and agility work to help you build strength, power, and definition.”

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Resistance Loops
  • *Mat.

Now the last leg workout for the program. Not sure if this gets me more motivated but the workouts seem to be going better as we start closing this program out. Really hammer on the glutes mostly today.

Warm up: 4 moves at 30 seconds each that are high knees, bodyweight squats, reverse lunge crossover arm stretch, and knee pulls.

The Work: 2 Different Blocks Of Work With 4 Moves to each Round with 3 Rounds Each

BLOCK 1

Exercises:

  • Single Leg Dumbbell Leg Deadlift into a curtsy (12 Reps Each)
  • Reverse Lunge Dumbbell Pulses (15 Reps Each Side) – keep same dumbbells
  • Reverse Lunge Dumbbell into Squat Plyo Jump (20 Reps) – 3 reps (lunge right, lunge left, jump) equals 1 actual rep
  • Side to Side Lunge Dumbbell Swing (30 seconds each side) – this is the burner

BLOCK 2

Exercises: 

  • Dumbbell Burpee Goblets (15 reps)
  • Leg Side Raise w/ loop (25 reps each side)
  • Dumbbell Front Squats w/ loop (20 Reps) – keep same loop on
  • Side to Side lunge dumbbell swings (30 seconds each side)

Cooldown: 2 minute cooldown of stretches including quad stretch, crossover toe touch, side to side stretch for groin, child pose

Week 5 Day 3: REST

Enjoy your rest day. Rehydrate, extra stretching maybe some yoga.

Week 5 Day 4: ENDURANCE & AGILITY

Duration: (45 Minutes)

Calories Burned: 500+

DESCRIPTION: Burn fat as you build endurance and agility in this intense, heart-pounding workout that leaves no muscle untouched.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Recommended:Mat.

REACTION: This definitely wasn’t as hard as week 1, but I am getting in better shape when it comes to my cardio. It is a great feeling.

Warm up: 4 moves at 30 seconds each that are quad pulls, bodyweight squats, side lunges, crossover toe touches

The Work: 2 Rounds That Are Supersets along with 4 Burners At The End 

Rounds 45 Second Break Before Round 2

  • Dumbbell Lunge Presses (10 Reps Each Side)
  • Alternating Plyo Jump Lunges (60 Seconds)
  • Goblet Knee Drives (10 Reps Each Side)
  • Burpee Squat 60 Seconds
  • Close Grip Press and Fly w/ Leg Extensions (Dead Bugs) (10 Reps Each Side)
  • Narrow/Wide Plyo Pushups (60 Seconds)
  • Alternating Forward Lunges (10 Reps Each Side)
  • High Knees (60 Seconds)
  • Dumbbell Overhead Press (10 Reps)
  • High Plank Shoulder Taps (60 Seconds)

Burners 3 Minutes (30 Seconds / 10 Second Break Between Sets) w/ 60 second break in between burners

  • Drop Step Plyo Jumps (30 Seconds / 10 Second Break) – Repeat 6 Times
  • Side Lunge into 3 high knees To Side Lunge (30 Seconds / 10 Second Break) – Repeat 6 Times
  • In And Outs (30 Seconds / 10 Second Break) – Repeat 6 Times
  • Hurdle Burpees (30 Seconds / 10 Second Break) – Repeat 6 Times

Cooldown: 2 minute cooldown of stretches including quad pulls, side lunges, crossover toe touches (hamstrings) and calf stretches

Week 5 Day 5: PULL

Duration: (40 Minutes)

Calories Burned: 400+

DESCRIPTION: Target your back, biceps, and hamstrings with pulling exercises that help you build a stronger, more powerful physique.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Strength Slides
  • Recommended:Resistance Loops or Chin-Up Bar,Chin-Up Max,Mat.

REACTION: I do enjoy this workout as you get a great pump not as many calories burned during the workout but I am sure it burns more throughout the day from your muscles recovering.

Warm up: 4 moves at 30 seconds each that are jumping jacks, bodyweight squat rotations, shoulder rolls and knee pulls

The Work: 3 Blocks For 3 Sets and a burner at the end. 

BLOCK 1 (There are 3 rounds Total)

  • Narrow To Wide Pullups In Chair Position (12 Reps Total) – 6 wide to 6 narrow there is a modifier of course
  • Plank Row Ab Drag (20 Reps)

BLOCK 2 (There Are 3 Rounds Total)

  • Dumbbell Wrist Forearm Twist Curls (15 Reps)
  • Plank to pike knee tucks (12 Reps)

Block 3 (There Are 3 Rounds Total)

  • Bear Hip Escapers (12 Reps)
  • ISO Curls (20 Reps)

Burner (3 Sets Of 60 Seconds Each with 30 Second Break In Between)

  • Chair Knee Drive Chinups (60 seconds)

Cooldown: 2 minute cooldown of stretches including shoulder pulls, overhead tricep strecthes, forearm stretch and quad pulls

Week 5 Day 6: FULL BODY TEMPO

Duration: (45 Minutes)

Calories Burned: 500+

DESCRIPTION: You’ll feel the burn with this total-body workout that uses slow, controlled movements to increase time under tension—a proven stimulus for muscle growth.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Strength Slides
  • Recommended:Mat.

REACTION: These tempo workouts are a different breed of workout for me. Never done anything like this outside of BodyBeast. So I do like it since it is a change of pace. 

Warm up: 4 moves at 30 seconds each that are high knees, bodyweight squats, lunge reach crossover, and knee pulls

The Work: 4 Blocks Of 3 Sets Each Block and 60 seconds of rest in between 

BLOCK 1 (3 Sets Total pace changes each set)

  • Dumbbell Thrusts (20 Reps)
  • ISO Reverse Lunge Lateral Raises (12 Reps Each Side) – need one slide here

BLOCK 2 (3 Sets Total pace changes each set)

  • Circle Pushups (12 Reps)
  • ISO Curl Press (12 Reps Each Side)

BLOCK 3 (3 Sets Total pace changes each set)

  • Dumbbell Split Static Lunge Pulses (12 Reps Each Side)
  • Pushup Pikes (12 Reps) – need your slides here

BLOCK 4 (3 Sets Total Pace Changes Each Set)

  • Dead Bug Pullover (20 Reps)
  • Knee Drive Lunges (12 Reps Each Side)

Cooldown: 2 minute cooldown of stretches including overhead tricep stretches, shoulder pulls, cobras, child pose

Week 5 Day 7: RANGE & REPAIR

Duration (25 Minutes)

DESCRIPTION: Enhance your recovery and exercise performance with mobility exercises designed to ease tension and increase range of motion. Today’s focus: upper body.

Equipment Needed:

  • Resistance Loops
  • Strength Slides
  • Recommended:Mat.

Week 6 Day 1: TOTAL BODY PUSH/PULL

Duration: (40 Minutes)

Calories Burned: 450+

DESCRIPTION: A combination of pushing and pulling exercises hit both your upper and lower body from the front and back to build balanced, full-body strength.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Resistance Loops
  • Strength Slides
  • Recommended:Chin-Up Bar,Chin-Up Max,Mat.

REACTION: Wow week 6 is here not sure if it went by quick but I am as ready as I can be. I am sure this weeks workouts are going to be killer.

Warm up: 4 moves at 30 seconds each that are jumping jacks, shoulder stretches, overhead tricep stretches, shoulder rotations with loop

The Work: 4 Rounds Of Moves and Burneer at the end

Round 1 Short 30 Second Break And Repeat 3 Times

  • ManMaker (60 Seconds) – (using dumbbells perform pushup then row then curl to shoulder press
  • Hanging Knee Raises (10 Reps) – Modifier as well. I use my power tower on these not the pull up bar
  • Dumbbell Swing Overhead Press (30 Seconds Each Side)
  • Pushup clap lunges using slides (15 Reps) – these are a staple of this routine you will see cesar doing this in the promo and on news stations
  • Jump Lung Jammers (60 Seconds)

Burnout

  • 5 Pullups
  • 5 Pushups (Back To Back For 3 Minutes)

Cooldown: 2 minute cooldown of stretches including shoulder pulls, overhead tricep stretch, quad pulls, and forearm stretch

Week 6 Day 2: STRENGTH & POWER

Duration: (45 Minutes)

Calories Burned: 500+

DESCRIPTION: You’ll develop both with this hybrid workout, which incorporates resistance training and plyometric exercises to help you increase strength and power all over.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Recommended:Mat.

Reaction: This is one of the toughest workouts in the program. It definitely puts a hurting on my shoulders I do try to warm them up more going into this exercise since I have major problems with them. And this week didn’t disappoint.

 

Warm up: 4 moves at 30 seconds each that are knee pulls, frankensteiners, hinge up pulls, quad pulls

The Work: 2 Blocks Of 3 Sets Each 

Block 1 (Total 3 Rounds Of these Exercises)

  • Jump Dumbbell Power Presses (12 Rep Each Side)
  • Plank Shoulder, Knee, Toe Taps
  • Lung Sprinter Press (12 Reps Each Side)
  • Side Plank Snatches (12 Reps Each Side)

Block 2 (Total 3 Rounds Of these Exercises)

  • Dumbbell Swing Lunges (12 Reps Each Side)
  • Upright Row Into Bent Rows (12 Reps)
  • Dumbbell Rotation Landmine With Hops (20 Reps)
  • Hip Dips Into Plank (30 Reps)

Cooldown: 2 minute cooldown of stretches including shoulder stretch, overhead tricep stretch, crossover touch toes, and quad pulls

Week 6 Day 3: REST

Rehyrdrate, Stretch, and Recover

Week 6 Day 4: CARDIO & CORE

Duration: (50)

Calories Burned: 500+

DESCRIPTION: Agility drills, plyometric moves, and core exercises will have your heart pounding and sweat pouring to help you burn fat, build speed and agility, and sculpt a killer six-pack.

Equipment Needed:

  • Dumbbell (Medium)
  • Recommended:Mat.

REACTION: Start off with cardio and finish with core work. Definitely a challenging workout but just like the previous ones this definitely isn’t near the top challenging workouts in this program. But it gets the job done and gets the core burning.

Warm up: 4 moves at 30 seconds each that are crossover reach reverse lunges, single leg Romanian deadlift, sumo squats, side lunges

The Work: 3 Rounds Of Cardio and you finish with your Core

Round 1 60 Seconds Each

  • Burpee Skaters (60 Seconds)
  • Falling Lunge Jumps (60 Seconds)
  • Pogo Hip Switches (60 Seconds)
  • Crossover to Plyo Jumps (60 Seconds)
  • Lateral Hurdles to Single Leg Knee Drive (60 Seconds)
  • Ball Slams (60 Seconds)
  • Weighted L Bounds (30 Seconds Each Side)

Core (Same Thing 60 Secons Each)

  • Straight Leg Raises (60 Seconds)
  • Toe Touches (60 Seconds)
  • Corkscrew (60 Seconds)
  • Dead Bugs (60 Seconds)
  • V Crunches (30 Seconds Each Side)
  • Sprinter Crunches (60 Seconds)
  • Windshield Wipers (60 Seconds)
  • Commando Planks (60 Seconds)
  • Climber Complex (60 Seconds)

Cooldown: 2 minute cooldown of stretches including laying down figure 4 leg stretches (love these), L stretches and childs pose

 

Week 6 Day 5: ISOMETRICS

Duration: (50 Minutes)

Calories Burned: 500+

DESCRIPTION: This challenging, low-impact workout builds strength and endurance from head to toe with static holds that help optimize muscle recruitment and time under tension.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Recommended:Chin-Up Bar,Chin-Up Max,Mat

REACTION: I like this workout simply because it is so much different then anything I have been exposed too. Most all my resistance workouts in the past have had a grip and rip mentality.

Warm up: 4 moves at 30 seconds each that are jumping jacks, wrist twists, shoulder stretch, high knees

The Work: All Sets Are Performed the same throughout the rest between sets decreases each time

BLOCK 1

  • ISO Pull Up Chairs (60 Seconds) – Modifier of course
  • Dumbbell Side Plank Snatches To Lat Rais (30 Seconds Each Side)
  • Squat Lunge Curls (30 Seconds Each Side)
  • ISO Front Raises (60 Seconds)
  • ISO Squats (60 Seconds)
  • Bear Hold Pushup To Commandos (60 Seconds)
  • Chair Holds ((60 Seconds)

Cooldown: 2 minute cooldown of stretches including overhead tricep stretches, shoulder pulls, cobras, childs pose

Week 6 Day 6: THE CRUCIBLE

Duration: (45 Minutes )

Calories Burned: 550+

DESCRIPTION: Do you have what it takes to complete this grueling test of physical and mental strength? Stay tough and give every rep your all!

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Strength Slides
  • Recommended:Mat

REACTION: This is where it all comes to a close sad to see it end will definitely be giving this another go along with adding to future hybrids. This one workout in particular just to see where I am at. The only issue I have had on these mainly is finishing the burpees in a timely manner I always have to pause just a little slow I guess but oh well. 100 reps wth???? Let’s do it. Take your breaks where needed I definitely did. As long as you are working hard it don’t matter.

Warm up: 4 moves at 30 seconds each that are high knees, toe touches, reverse lunge crossover reach, side lunges

The Work: You Know It by Now – Same 8 Moves just now 100 Reps Easy Right? Yeah Right….different order though and 30 second break with no commando crawls 

EXERCISES

  • Spring Hops (100 Reps Each Side)
  • Diamond Pushups (1oo Reps) – yep this did some damage
  • Arnold Presses (1oo Reps)
  • Goblet Jump Squats (1oo Reps)
  • Weighted T Plank (1oo Reps)
  • Floor Presses Tabletop (1oo Reps) – enjoy the break
  • Dumbbell Jump Lunges (1oo Reps)
  • Burpee Pushups w/ Sliders (1oo Reps) – can’t believe they finished with this lol. I was done. I prefer starting with this to finishing.

Cooldown: 2 minute cooldown of stretches including shoulder pulls, overhead tricep stretches, cobras, childs pose

Week 6 Day 7: RANGE & REPAIR

Duration: 20 Minutes

DESCRIPTION: Enhance your recovery and exercise performance with mobility exercises designed to ease tension and increase range of motion. Today’s focus: lower body.

Need just your loops.

 

Final Thoughts

Won’t keep this too long since I am over 10,000 words in this review amazing never written this much shows you how much respect I have for this workout program.

Benefits:

  • It will kick your butt pretty much everyday
  • If you eat clean you will get results
  • burn massive calories in the 40-50 minutes of these routines.

Pros:

  • Works every part of your body
  • Your balance will improve
  • Your flexibility will improve
  • You don’t need heavy weights to workout
  • Not Too Long At 40 minutes for most of these

Cons

  • Not too many modifiers (just modify on your own if needed)
  • Need quite a bit of room to workout
  • Need pullup bar (I use self standing cheap power tower)
  • Using adjustable weights can be a pain because of how quick you need to switch at times
  • SHOULDERS – this was really the only negative for me. You seem to workout your shoulders everyday whether doing upper or lower body you are almost always doing presses. I have very bad shoulders (Separated, Dislocated, AC Separations, Rotator Cuff Issues, Etc.) So I had to go very light with some of those workouts at least every other day.
  • Not For Beginners – but you can get away with some extra modifiers

Overall: 

Really nice change to the normal Beachbody program. Lots won’t like the cussing but that’s okay you can turn it off with the alternate clean version. I didn’t mind it and found it even more motivating. Great change up to my usual workouts I liked it and will go back to it throughout the year I am sure since it is only 6 weeks.

 

 

Tab Winner

We are fun loving family that lives on a small farm and tries to be healthy. We are not fitness fanatics we are just trying to keep things simple especially with how busy our lives are. We have a few horses, a few dogs, and a young daughter along with a big extended family. Follow us on our journey. I hope you enjoy the website. If you have any questions, feel free to contact us. Please check back for updates!

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