Mins/Day

No-impact, 30 min. a day, just 4 days a week with amazing results for every body! It’s easy on the joints and great for the gut when used with The 4 Week Gut Protocol.

No-Impact, just 4 days a week. (Great with The 4 Week Gut Protocol)

Weeks

Autumn and Bobby bring you balanced and delicious recipes that help keep your gut happy and make you feel great.

Recipes

The 4 Week Gut Protocol Recipes

Autumn Calabrese Shares Her Top Weight-Loss Tips

6 Things Stress Can Do to Your Body

Les Sept Bienfaits des Fruits et Légumes

Get the abs and booty you’ve always wanted in 80 Days.

Lift your butt, sculpt your core, and get an incredible total body transformation with 80 unique “real-time” workouts and a Timed-Nutrition Eating Plan.

Days

Workouts

Intermediate

80 Day Obsession

Meet the cast that helps Autumn inspire and motivate you throughout the workouts.

Meet the Cast

Squats, lunges, deadlifts, and bridges will set your legs on fire as you torch calories and build lower body strength. Each of these workouts are less than 30 minutes long. They will help make you stronger, fitter, and the benefits extend to your gut as well!

Day 2 - LEGS

The focus is the same as last week, but a new series of combo moves provides a fresh challenge to keep you from plateauing. Grab a towel and don’t forget a water bottle—this might be a strength workout, but it’s going to leave you dripping in sweat.

Day 1 - PULL

Embrace the burn as you power through nine exercises that will help you melt fat from head to toe. You will work up a sweat with this joint friendly cardio workout while Autumn keeps you in the sweet spot of intensity, all while helping to improve the health of your gut micro biome.

Day 4 - CARDIO

Combo moves and unilateral (single arm or leg) exercises will help you maximize muscle recruitment and engagement. The result: A comprehensive workout that’s easy on the joints and heavy on results.

Day 2 - PUSH

Welcome to the final week—and your last leg day. This workout will put your lower body to the test with moves that help build strength and optimize fat loss. Grab your dumbbells, find your focus, and click play. It’s go time.

Day 1- LEGS

Shuffle, swing, lunge, punch, and press your way to a more defined body. This workout is tough, but so are you. All of your sweat will lead to greater endurance and more energy.

Day 3 - CARDIO

You’ve reached the final workout, and Autumn will make sure you finish strong. Keep the intensity as you crush 6 pulling and 3 core exercises that helps torch fat and build total body strength. Ready for more? Check out Autumn’s live classes on BODi!

Day 4 - PULL

It’s time to feel great again with a comprehensive nutrition program that shows you how the food you eat impacts your gut health and overall health.

4 Week Gut Protocol

Track your daily progress throughout Week 2

Tracker Week 2

Ride to the beat of some of the best 90’s hip-hop tracks.

Spotify Playlist - 90's Hip Hop Ride

Get your 70’s groove on with this funky and fun playlist.

Spotify Playlist - 70's Disco Ride

Inspirational and motivational tracks handpicked by Autumn.

Spotify Playlist - Inspiration Ride

Minutes

Take control of your health with a powerful combination of fitness, nutrition, and rest.

Take control of the things you can, and get game-changing results from innovative training methods, combined with powerful nutrition and a proactive approach to rest. Now, it’s up to you.

9 Week Control Freak

Watch this video to learn why 4 Weeks for Every Body is the perfect workout companion to The 4 Week Gut Protocol.

Intro Video

Kick things off with a total-body workout that targets your biceps, back, glutes, and quads. Autumn will show you how to use the Core Ball to help maximize muscle recruitment—and your results.

The pushing exercises in today’s strength workout provide the perfect balance to Day 1. You’ll feel the burn in your chest, triceps, and shoulders as you focus on the eccentric (lowering) phase of each rep to boost time under tension—a key growth stimulus.

Day 3 - PUSH

Keep up with Autumn as she alternates between bodyweight and loaded exercises in this no-impact interval workout. You only get 15 seconds of rest between minute-long, high-intensity efforts, but the reward - help you get a leaner, stronger, more defined physique.

It’s time to turn your focus back to your lower half. New takes on classic leg exercises will help you build muscle from the bottom up—and incinerate fat all over.

Compound movements and a combination of standing and floor exercises will shift your strength gains into high gear. Follow Autumn’s lead and keep your form on point to help maximize your results.

Continue your transformation with a leg day packed with some of Autumn’s favorite moves for targeting the lower body. Each rep is an opportunity to become stronger, so give every one of them your all.

Get ready to sweat. You’ll work in multiple planes of motion with no-impact movements that will put your endurance to the test. Dig deep and stay strong. You got this!

This fun, full-body strength session focuses on the eccentric phase of each rep to help you build more muscle. Don't hesitate to grab heavier weights if you need to, and be sure to use the core ball to help maximize your gains.

Use this detailed tracker so you have a better understanding of your daily progress for Week 1.

Tracker Week 1

Know exactly how many calories you should consume each day to hit your goals.

Calorie Target Calculator

Enjoy the music as much as you enjoy the ride with Autumn’s 80’s playlist.

Spotify Playlist - 80's Rock Ride

(Not included in regular BOD membership)

Try The 4 Week Gut Protocol Today!

21 Day Fix—Simple Fitness. Simple Eating. Fast Results. In just 21 days.

Want amazing results in 21 days? Then all you need is 21 Day Fix. You get a step-by-step, 21-day plan so you succeed. Achieving your weight-loss goals has never been faster or simpler.

Beginner

21 Day Fix

You’ll feel the pump in your back, bis, and core in this comprehensive resistance workout. Remember, these workouts work synergistically with the nutrition program!

Use this 4-week calendar to keep you on-track and remind you of your rest days.

Workout Calendar

More than half way through. Use this detailed tracker so you have a better understanding of your daily progress for Week 3.

Tracker Week 3

Track your daily progress as you start your last week of 4 Weeks for Every Body.

Tracker Week 4

Ocho Razones Para Comenzar a Beber Shakeology

8 Raisons de Commencer à Boire Shakeology

Discover the strength-building power of eccentric training and get a taste for the four types of workouts in Autumn’s new no-impact fitness program, 4 Weeks for Every Body. This is one sweat session you don’t want to miss!

Nutrition

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