Programs

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.

Program Materials

Workout Calendar

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

Calorie Target Calculator

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

Tracker Week 1

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

Tracker Week 2

Track your daily progress throughout Week 2

Tracker Week 3

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

Tracker Week 4

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

Spotify Playlist - 90's Hip Hop Ride

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

Spotify Playlist - 70's Disco Ride

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

Spotify Playlist - 80's Rock Ride

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

Spotify Playlist - Inspiration Ride

Inspirational and motivational tracks handpicked by Autumn.