Dying to try 6 Weeks of THE WORK, but didn’t pass the 6 Weeks of THE WORK Fit Test?
Don’t sweat it.
Super Trainer Amoila Cesar designed a new program that will help get your body AND mind ready for his more advanced training or any other advanced Beachbody program — in just 4 weeks.
Introducing 4 Weeks of THE PREP.
This program isn’t as difficult as THE WORK, but make no mistake — you’re still going to have to give Amoila your all if you want to take your fitness up a level.
What Is 4 Weeks of THE PREP?
If you want to challenge yourself with 6 Weeks of THE WORK — or any advanced program — 4 Weeks of THE PREP can get you there.
Like 6 Weeks of THE WORK, 4 Weeks of THE PREP is modeled after the functional training regimens Amoila creates for his professional athletes and celebrity clientele.
But this time around, he shortened the workouts and added a modification for every exercise to help you build up to the advanced training you’ll experience in THE WORK.
By the end of 4 Weeks of THE PREP, you’ll be stronger, leaner, and ready to take the 6 Weeks of THE WORK Fit Test again.
If you still don’t pass it, stick with THE PREP until you can.
Heads up — just like THE WORK, 4 Weeks of THE PREP contains explicit language (English only).
If that’s not your style, you can access clean versions of every workout in English, Spanish, and French on Beachbody On Demand.
Workouts Included In 4 Weeks of THE PREP
4 Weeks of THE PREP includes eleven 30- to 40-minute workouts that focus on six training elements: strength, hypertrophy, endurance, power, agility, and mobility.
Expect to see compound lifts, agility drills, fat-burning cardio, and mobility exercises — all to help you gain muscle, torch fat, and stay flexible while improving your fitness level.
You’ll repeat these workouts over the course of four weeks. Below you’ll find a quick overview of each workout.
Push: This strength workout focuses primarily on the front of your body using pushing exercises that target and help strengthen your chest, triceps, and quads.
Legs: This workout hammers your lower half, using a combination of weight training and agility work to help you build strength, power, and definition.
Endurance & Agility: Help burn fat as you build endurance and agility in this intense, heart-pounding workout that leaves no muscle untouched.
Pull: Target your back, biceps, and hamstrings with pulling exercises that help you build a stronger, more powerful physique.
Full Body Tempo: 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.
Isometrics: This challenging, low-impact workout helps build strength and endurance from head to toe with static holds that help optimize muscle recruitment and time under tension.
Total Body Push/Pull: 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.
Strength & Power: You’ll develop both with this hybrid workout, which incorporates resistance training and plyometric exercises to help you increase strength and power all over.
Cardio & Core: 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.
The Crucible: Do you have what it takes to complete this grueling test of physical and mental strength? Stay tough and give every rep your all!
Range & Repair: Enhance your recovery and exercise performance with mobility exercises designed to help ease tension and increase range of motion from head to toe.
Want to try 4 Weeks of THE PREP? Try a free sample workout.
What Equipment Do I Need for 4 Weeks of THE PREP?
You’ll need the same setup required for 6 Weeks of THE WORK.
So, make sure you have dumbbells (light, medium, and heavy), Resistance Loops, and Strength Slides (and booties). A chin-up bar, a Chin-Up Max, and a mat are all optional.
What’s Included In 4 Weeks of THE PREP?
On top of 11 new workouts, you’ll also get digital versions of the Get Started Guide, Workout Calendar, and the Beachbody Guide to Nutrition.
The Beachbody Guide to Nutrition gives you effective eating strategies and delicious recipes, plus tips to help you reach your goals.
It also shows you how the whole range of Beachbody nutritionals can play a key role in helping you get the results you deserve, and introduces you to our premium nutrition programs, 2B Mindset and Ultimate Portion Fix, for a comprehensive nutrition solution.
What Nutritional Supplements Are Recommended?
Because Amoila expects you to put in the work, it’s important to fuel your body with the nutrients it needs to give every workout your all.
We recommend starting with Shakeology, a delicious superfood nutrition shake that can help you build a foundation for better health.
It’s carefully crafted with as many as 60+ ingredients that can help support healthy energy and digestion, and it helps you stay on-track with your weight loss goals.*‡
And since we know there will be days when you’ll feel tired or worn out (after all, Amoila’s workouts are intense), we suggest powering up with Beachbody Performance — a system of targeted supplements that can help boost energy and endurance, sharpen focus, support hydration, promote muscle protein synthesis and growth, and optimize recovery.*†‡
It’s the fuel you need to help you perform at your peak every day.*‡
Who Is Amoila Cesar?
Amoila received his bachelor’s degree in exercise science with a minor in psychology from the University of Central Florida.
He’s a NASM and NCCPT certified personal trainer with clients ranging from professional athletes and celebrities to regular, everyday people.
He was handpicked to create 4 Weeks of THE PREP and 6 Weeks of THE WORK because he’s known for demanding one thing — that you work your butt off and give him 100% every single workout.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
†Protein helps build lean muscle mass.
‡All products, flavors, and configurations may not be available in your market.