Good news: 6 Weeks of THE WORK and 4 Weeks of THE PREP are now available in the Beachbody On Demand Member Library!
Pro tip: Look the part while you do the work with 6 Weeks of THE WORK apparel.
The ultimate total-body transformation in six weeks? It’s possible, but you have to do THE WORK.
Beachbody’s newest Super Trainer Amoila Cesar is famous for getting celebrities in crazy-good shape and training some of the world’s best in professional sports.
Now he’s got his sights set on you.
6 Weeks of THE WORK is relentless functional training — minute after minute of raw, uncensored, nonstop hustle. And Amoila’s not gonna take any less than 100 percent.
The workouts are brutal so don’t be surprised if Amoila and the cast use explicit language while they sweat it out. If that’s not your style, there’s a clean version available.
You’ll sweat, you might scream, and you’ll definitely be put to the test. But by the end, Amoila will show you what your body is truly capable of.
What Is 6 Weeks of THE WORK?
Designed by Beachbody Super Trainer Amoila Cesar, 6 Weeks of THE WORK is an advanced-level program modeled after the training regimens he creates for professional athletes and celebrity clients.
This 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, he’ll take you through 36 unforgiving workouts to help you gain muscle, torch fat, and get in the best shape ever.
It’s not a walk in the park — not by a long shot.
Like Amoila says, “Hustle or quit — there’s no in-between.” But if you’re willing to push through every single minute — if you really want the results — then you’re ready to do THE WORK.
Watch this video to learn more about 6 Weeks of THE WORK.
What Kinds of Workouts Are Included in 6 Weeks of THE WORK?
Amoila based the program on six primary training elements: strength, hypertrophy, endurance, power, agility, and mobility.
Five days a week you’ll do intense 45-minute workouts that combine these elements to make you stronger, leaner, and more agile.
You’ll also get one rest day and one active repair workout that’s shorter than your other workouts to help your body recover and stay in the game.
Throughout the program, the workouts will increase in intensity and build on what you’ve already learned.
Compound lifts, agility drills, cardio exercises, and other training methods will keep you challenged and help you get in peak physical condition quickly.
But before you get started, you’ve got to pass a Fit Test. Seriously.
There’s no modifier in this program, so Amoila needs to make sure you’re up to the task.
If you don’t pass, start with 4 Weeks of THE PREP. With shorter workouts and modifications for every move, 4 Weeks of THE PREP can help you build up to 6 Weeks of THE WORK or any other advanced Beachbody program.
Workouts Included in 6 Weeks of THE WORK
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.
Each one will have a different focus — hips, t spine, shoulders/chest/biceps, hamstrings/calves/ankles, upper body, and lower body.
What Equipment Do I Need to do 6 Weeks of THE WORK?
- Dumbbells (light, medium, heavy)
- Resistance Loops
- Strength Slides (and booties)
- Optional: Chin-up bar, Chin-Up Max, mat
What’s Included in 6 Weeks of THE WORK?
The 6 Weeks of THE WORK program includes:
- 36 unique workouts (clean and explicit versions available)
- BONUS: 4 Weeks of THE PREP – 11 unique workouts (clean and explicit versions available)
- Digital Program Materials including:
- 6 Weeks of THE WORK Get Started Guide
- 4 Weeks of THE PREP Get Started Guide
- 6 Weeks of THE WORK Fit Test
- 6 Weeks of THE WORK Workout Calendar
- Beachbody Guide to Nutrition (Print & Digital)
What Nutritional Supplements Are Recommended?
Because Amoila expects you to give 100 percent, it’s important to fuel your body with the nutrients it needs for optimal performance.
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 sore (Amoila will make sure of that), we suggest powering up with Beachbody Performance— a system of targeted supplements that can help boost energy and endurance, sharpen focus, support hydration, fight exercise-induced muscle soreness, 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 6 Weeks of THE WORK because he’s known for demanding one thing — that you work your butt off and give him 100 percent every single workout.
Now get to work!
*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.