Now, progress has no limits. BODi Blocks are grounded in the science of Block Periodization, a proven approach used by everyone from pro athletes to beginners for better long-term results. You get the perfect balance of exercise and recovery so you’re always challenged but not overtrained. And since there’s no finish line, you can rise to each new challenge, embrace your strengths, and celebrate all your wins, month after month. You’re going to love how this fits into your life.

The fourth week in each BODi Block is your UP Week (short for Unconditional Progress), and it’s all about amplifying the positive and building a strong, resilient mindset. You’ll dial back the intensity of your workouts and emphasize recovery to lock in performance gains and maximize results. You’re also invited to join Mindset Master Classes led by experts in personal development, or dive deeper into powerful mindset content with tools and strategies you can use right away. You’ll still get your workouts in, but you’ll also hit the refresh button so you never stop improving.

If you’re looking for a workout program that checks all the boxes, you’ve found it. Join your favorite BODi trainers for an innovative mix of strength training, cardio, core work, and mobility drills that help you get in the best shape of your life faster than you expected (but we knew it all along). Presented in the block format that works: 3 weeks, 5 workouts a week for around 30 mins.

Clip in for a fun, well-balanced mix of cycling and strength training that’s big on results. Each week you’ll encounter a variety of rides—from rolling hills and steep climbs to interval and endurance sessions—as well as targeted weightlifting that will make you stronger on and off the bike. If you enjoy cycling but also want overall tone and strength, this hybrid program is for you. Presented in the block format that works: 3 weeks, 5 workouts a week for around 30 mins.

Finally, a way into exercise for beginners. Ease into low-impact cardio, strength, core, and mobility workouts and feel great as soon as you get started. With simplified, supportive training, this is your path to a new kind of fitness. Presented in the block format that works: 3 weeks, 5 workouts a week for around 30 mins.

Traditional weightlifting paired with cutting-edge split training will help you optimize your muscle-building while dialing-up your calorie burn. It’s your one-stop shop for more lean mass and definition, so get your bench and grab your weights—it’s go time. Presented in the block format that works: 3 weeks, 5 workouts a week for around 30 mins.

An incredible program made into a fresh and new BODi Block for you by our Super Trainers—that’s a Super Block. Reach your goals with 5 workouts a week for 3 weeks, followed by an UP Week to reset. It’s all about Block Periodization—the perfect balance of exercise, recovery, and training variation. Start the first Monday of the month or whatever days works best for you. Presented in the block format that works: 3 weeks, 5 workouts a week for around 30 mins.