Mins/Day

After #mbf, blast into the next 3 weeks with #mbfa, where Megan dials up the challenges and intensity to push you harder for an even greater total-body transformation.

Follow #mbf with another 3 weeks of daily workouts and harder challenges.

Weeks

The Benefits of a Jump Rope Workout

El Poder de Los Grupos en Línea

Build muscle and burn calories with classic weightlifting and HIIT cardio.

LIIFT4 combines heavy lifting and intense cardio to transform your body in 4 days a week. And with 32 unique, real-time workouts, you’ll never get bored, because you’ll never do the same one twice.

Days

Workouts

Intermediate

LIIFT4

Watch this video to learn everything you need to start #mbf and #mbfa. You'll get an overview of the program, the equipment you need, and how dialing-in your nutrition and using BODi Performance supplements can help you build the body you've always wanted.

Getting Started with #mbf & #mbfa

Get to know Super Trainer Megan Davies, including why she became a trainer, what she learned on The 20s, and why she created #mbf & #mbfa.

Meet Megan Davies

Build muscle and burn fat with daily strength-training and cardio workouts.

Get leaner, get stronger, get healthier as you ignite your metabolism and incinerate fat. For three weeks, you'll follow weightlifting and cardio workouts that are set to the music beat, so you know the intensity you’ll need to get maximum results.

#mbf

Relentless functional training to achieve results you’ve never experienced.

Leave your excuses at the door. For six intense weeks, you’ll take on relentless functional training to help you gain muscle, drop body fat, and achieve results you’ve never experienced before.

Advanced

6 Weeks of THE WORK

This quick 25-minute EMOM workout will challenge you to do a specific number of reps during each minute. The faster you finish, the more rest you get.

Day 13: Power Ignite Advanced

Hit your chest, back, shoulders, and arms with more classic weightlifting and asymmetrical training.

Day 17: Upper Body Burn Advanced

Day 20: Power Ignite Advanced

See what workout you’ll be doing each day. Check them off and record your results on days with AMRAP training.

#mbfa Workout Calendar

Megan shows you moves that you will see in #mbfa and how to do them safely and with proper form. Make sure to review #mbf Basic Form 101 too.

#mbfa Form Basics

Day 3: Upper Body Burn Advanced

Same as Tuesday, but with new moves and more cardio. Remember to record your AMRAP score so you can try to beat it next time.

Day 4: Core Circuit Advanced

This quick 25-minute EMOM (every minute on the minute) workout will challenge you to do a specific number of reps during each minute. The faster you finish, the more rest you get.

Day 6: Power Ignite Advanced

This active stretch and flow recovery class will help ease tension, boost mobility, and optimize your recovery to get you ready for the next week.

Day 7: Dynamic Recovery Advanced

Target your quads, glutes, and hamstrings with classic weightlifting and asymmetrical training. Push even harder during the Megan Minutes to maximize your results.

Day 8: Lower Body Burn Advanced

Cardio and core blocks maximize the fat-burning, along with an AMRAP finisher to really challenge yourself.

Day 9: Core Circuit Advanced

Day 10: Upper Body Burn Advanced

Day 15: Lower Body Burn Advanced

Day 18: Core Circuit Advanced

During your 2nd round of the program, add this EMOM (every minute on the minute) finisher to any Lower Body day to maximize your results.

10-Min Lower Body Ignite

Don't have access to equipment on a Core Circuit Advanced day? No problem. Do this workout instead.

"On the Go" Core Circuit Advanced

Nutrition is key to optimizing your results with #mbf and #mbfa. Megan goes over Beachbody's premium nutrition programs, 2B Mindset and Ultimate Portion Fix, to help ensure your eating is perfectly dialed-in.

#mbf Introduction to Nutrition Programs

To perform at your peak, you need to give your body the fuel it needs to thrive. Megan explains how Shakeology and Beachbody Performance Energize and Recover can take your training to a whole new level.

#mbf Introduction to Nutrition Supplements

Target your quads, glutes, and hamstrings with classic weightlifting and asymmetrical (one-sided) training. Give the Megan Minutes everything you've got to maximize your results.

Day 1: Lower Body Burn Advanced

Cardio and core blocks maximize the fat-burning, along with an AMRAP (as many rounds as possible) finisher to really challenge yourself.

Day 2: Core Circuit Advanced

Push yourself to lift heavier and crush this intense head-to-toe workout. The Megan Minutes will ensure you leave no muscle untouched.

Day 5: Full Body Burn Advanced

Day 11: Core Circuit Advanced

Day 12: Full Body Burn Advanced

Day 14: Dynamic Recovery Advanced

Day 16: Core Circuit Advanced

Day 19: Full Body Burn Advanced

Day 21: Dynamic Recovery Advanced

During your 2nd round of the program, add this is EMOM finisher to any Upper Body day to build even more strength and definition.

10-Min Upper Body Ignite

During your 2nd round of the program, add this Full Body EMOM finisher to crank up your calorie burn and optimize muscle growth.

10-Min Full Body Ignite

Perform this bodyweight workout in place of a regular strength workout when you're away from home and you don't have equipment handy.

"On the Go" Full Body Burn Advanced

Get an overview about what to expect for the next 3 weeks, including longer workouts and bigger challenges than #mbf.

#mbfa Get Started Guide

Track your progress with weight selection and which dumbbell you’re using for each move.

#mbfa Dumbbell Tracker Sheet

Commit to 100 workouts & build strength while you melt away fat.

Torch calories with high-intensity cardio and resistance training, while a live DJ turns up the energy as you burn off pounds. Your goal: complete 100 workouts and unlock the best version of you.

Morning Meltdown 100

Follow these simple steps to help you get started with the 2B Mindset Eating Plan.

2B Mindset Quick Start Guide

Follow these simple steps to help you get started with the Portion Fix Eating Plan.

Portion Fix Quick Start Guide

19 Things You Don't Know About Megan Davies

Las 10 Recetas Más Populares de Shakeology

Introducing #MBF

Stay on beat to burn fat and build lean muscle in this full-body workout that incorporates strength training and cardio.

Getting Started

Nutrition

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