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2 Weeks of At Home Workouts

Sometimes getting to the gym just doesn’t happen. I remember so many days when I’d have a sick baby (no gym daycare) and it was raining out (no running with a sick baby!😩) that left me feeling defeated and behind on my goals. Can you relate? Or maybe you’re just ready to try something different.

Either way, I’ve put together a killer 2 weeks of FREE workouts you can do at home with minimal equipment. You need weights for some, and a resistance loop is optional for some. All of these can be modified! If you give them a try, please let me know what you think. Enjoy!


1. Morning Meltdown 100

Fitness Level: All Levels

Get a taste of Morning Meltdown 100, which is a high-energy, fast-paced, and fierce fitness program designed to be completed first thing in the morning ideally, to help create a habit. Commit to 100 workouts, and Beachbody® Super Trainer Jericho McMatthews will get you fired up to build strength and melt away fat. These are high-intensity cardio and resistance-training workouts that will blast your total body, while a live DJ keeps the energy high so you’re motivated to burn off the pounds. There are 10 different styles of workouts, so this never gets boring! The goal: complete 100 workouts and unlock the best version of you.

What equipment is needed? You’ll need light, medium, and heavy dumbbells. A workout mat is optional.

Learn about Lauren’s transformation!

Try Morning Meltdown 100 HERE



2. Barre Blend

Fitness Level: All Levels

Time to meet at the Barre! Barre Blend is a low-impact, high-intensity, and high-energy workout program that helps you create a lean, toned physique through a fun fusion of ballet barre, Pilates, and cardio interval training. Super Trainer Elise Joan will make sure you feel the burn as you sweat, stretch, and strengthen with moves that help chisel your waist, define your arms, lean out your legs, and lift and firm your booty—without bulking you up. You can feel graceful, strong, and gorgeous in just 60 days.

What equipment is needed? You’ll need light dumbbells (1- to 5-lb. weights work well for most people). Beachbody Resistance Loops (to increase intensity), Beachbody Barre Socks, and a workout mat are optional.

Here’s a peek at Barre Blend!

Also, meet the expert trainer, Elise!

Try Barre Blend HERE



3. 21 Day Fix REAL TIME

Fitness Level: All Levels

It’s 21 Day Fix, upgraded! 21 Day Fix Real Time is a nutrition and fitness program that makes losing weight so simple, anyone can do it. Easy to-follow portion control and 30-minute workouts take the guesswork out of losing weight to help you see results fast—up to 15 pounds in just 21 days!‡ Whether you want to lose a few pounds before your next vacation or jump-start a bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight. Each workout was shot is real time, so the cast progresses with you along the 21 days – no 2 workouts are alike!

What equipment is needed? You’ll need light, medium, and heavy dumbbells. A workout mat is optional.




4. 21 Day Fix Extreme REAL TIME

Fitness Level: Intermediate/Experienced

The original 21 Day Fix® was designed to make losing weight so simple…you never had to diet again. That’s why it became America’s #1 home fitness and nutrition program. Now, Autumn Calabrese has created 21 Day Fix EXTREME to get you seriously shredded in the shortest time possible. This breakthrough 21- day fitness and nutrition program combines simple portion control, clean eating, and extreme 30-minute workouts to help you finally get the lean, defined hardbody you’ve always wanted. Again, Real Time is revamped and no 21 days are alike!

What equipment is needed? You’ll need light, medium, and heavy dumbbells. A workout mat is optional.

Try 21 Day Fix Extreme REAL TIME HERE



5. Mes De Mas

Fitness Level: All Levels

Imagine one month where you do more for you. More movement. More healthy eating. More water. And yes, even more rest. That’s Mes de Más! Mes de Más is a one-month fitness and nutrition program that gives you a practical solution to living healthier and sticking with it. You can even enjoy healthier versions of your favorite Latin recipes while staying on track with your fitness goals—all while you lose weight and feel great! Cued entirely in Spanish and led by Beachbody’s first Latina Super Trainer Idalis Velazquez, each workout requires just a yoga mat and, at most, 30 minutes of your time. Spanish and English versions available on Beachbody On Demand.

What equipment is needed? All you need is your own body weight and a yoga mat, which is included in all Mes de Más packs and bundles. A Beachbody PT Sandbag is available to intensify the workouts and is included in the Mes de Más Deluxe packs and bundles.

Learn more HERE

Try Mes De Mas HERE


To change from Spanish to English, click on that first bubble square on the bottom right hand corner of your screen after you push play as demonstrated above.



Fitness Level: All Levels

LIIFT4 is an efficient, no-nonsense 8-week program that combines weightlifting and calorie-burning High Intensity Interval Training (HIIT) with the nutrition and supplements needed for a complete body transformation. The moves are based on classic lifting techniques that let you isolate, stabilize, and focus each rep on the muscle group you’re working. You work out just 4 days a week, with 3 strategically chosen recovery days. Every workout is 30–40 minutes and ends with a quick core routine. There are no gimmicky moves, no overly complicated routines, and no opportunity for boredom because you’ll do all 32 workouts of the program in real time with Joel and the cast—never doing the same workout twice.

What equipment is needed? Just a set of light, medium, and heavy weights (depending on your fitness level), or you can substitute with resistance bands.

Learn more HERE



7. 10 Rounds

Fitness Level: All Levels

Step into the ring for the first-ever boxing program from Beachbody® that will help you torch fat, melt inches off your waistline, and get lean & mean in just 6 weeks. Super Trainer Joel Freeman leads you through powerful punching combinations and fast footwork that will get you shocking results. 10 Rounds is built around simple, precise, and effective training principles that emphasize technique, repetition, and intensity to maximize your cardio burn and provide an incredible total body workout. Each week, Super Trainer Joel Freeman leads you through 3 days of boxing training and 2 weightlifting workouts that will get you sweaty, shredded, and cut.

What equipment is needed? You’ll need light, medium, and heavy dumbbells, 12″ Beachbody Resistance Loops, and a small towel (Resistance Loops are included when you order a challenge pack).

Here’s a taste of it! Check this out!

Try 10 Rounds HERE



8. Shift Shop

Fitness Level: All Levels

A breakthrough rapid-conditioning program that can help you get LEANER, FASTER, STRONGER—and lose up to 10 pounds—in minimal time. The SHIFT SHOP includes 10 cardio and strength workouts, 2 core and mobility workouts, 3 advanced workouts, a simple nutrition plan, and world-class training tools.

Now there’s a Prep Week to help you ease into the workouts and clean up your diet. You’ll do two 15-minute Quick Shift workouts to give you a taste of what’s ahead and score your starting performance with the new Proving Grounds workouts. And each week after, you’ll swap two regular routines with the Proving Grounds challenges to test your speed and strength, tracking your progress as you go with the Proving Grounds Scoresheets. Plus, the SHIFT SHOP Recipes Booklet now includes even more SHIFT SHOP-approved meals to keep you fueled and focused as your workouts increase in intensity.

What equipment is needed? Just Beachbody Agility Markers (you can use paper plates or pens) and a set of light and medium weights. Although not required, a mat is also recommended. As an option for the Deluxe Workouts, you can also use the Beachbody PT Sandbag.

Learn more HERE

Try The Shift Shop HERE



9. Transform 20

Fitness Level: All Levels

Transform :20 is a fast, super-intense fitness program created by Super Trainer Shaun T that will transform your body—and your mind—in just 20 minutes a day over 6 weeks. Be forewarned—it’s hard. But the results will be worth it. Transform :20 is a breakthrough total-body workout without breaks. It’s just you, Shaun T, and a Step. After 5 minutes, you’ll be out of breath, at 10 minutes you’ll be sweating, in 15 minutes you’ll be looking at the clock, and by minute 20 you’ll be done. You’ll blast your core, legs, glutes, and upper body— no weights required. There’s a different workout every day, 6 days a week, done in real time with the cast. No do-overs and no repeats.

What equipment is needed? All that’s needed is a Step—available to purchase from Beachbody while supplies last. For the 6 BONUS weighted workouts, dumbbells are required.

Get Ready to Transform!

Check out how you can Modify

Try Transform 20 HERE


10. 4 Weeks of THE PREP

Fitness Level: Any Level

Created by Super Trainer Amoila Cesar, 4 Weeks of THE PREP is designed to help you build up to 6 Weeks of THE WORK™ or any advanced Beachbody® program. Like THE WORK, 4 Weeks of THE PREP is inspired by the same kinds of functional training regimens Amoila creates for his private clientele. However, 4 Weeks of THE PREP has shorter workouts and modifications for every move to help you get your body and mind ready for Amoila’s advanced training. You can complete this program as many times as you need to help you pass the 6 Weeks of THE WORK Fit Test.

What equipment do you need for 4 Weeks of THE PREP? You’ll need dumbbells (light, medium, and heavy), Resistance Loops, and Strength Slides (and booties). A chin-up bar, Chin-Up Max, and mat are all optional.

See more of what it’s like by clicking HERE.

Meet the expert, Amoila!

Try 4 Weeks of THE PREP HERE



11. 6 Weeks of THE WORK

Fitness Level: Intermediate/Experienced

If you’re an athlete looking for a challenge, or for amazing results in a short amount of time, 6 Weeks of THE WORK is what you’re looking for! It’s so intense you need a family -friendly version (if you don’t want some explicit language, this workout in particular is family friendly) and it is training like you’ve never experienced before. It’s six weeks of unforgiving workouts designed by Amoila Cesar, one of the world’s most sought-after trainers in professional sports, to help you gain muscle, torch fat, and get in the best shape of your life. This program isn’t a walk in the park—not by a long shot. But if you want the results, you gotta do THE WORK.

What equipment is needed? You’ll need dumbbells (light, medium, and heavy), Resistance Loops, and Strength Slides. A chin-up bar and Chin-Up Max are optional, but you’ll get way more out of the program if you have them. A mat is optional.

Curious? Click HERE to learn more!

Try 6 Weeks of THE WORK HERE


Here’s a 2 Week Calendar you can try:

I have a BONUS! Mes De Mas isn’t on the schedule below, so feel free to add or sub any of the workouts listed. Of course you can change any of these days around, including your rest days – or repeat the ones you like!

Week 1

Week 2

Want More?

If this wets your tastebuds to try the entire Beachbody On Demand library – where there are literally THOUSANDS of options – you can try that for free as well! You get a 14 Day FREE TRIAL when you sign up!

Check it out HERE

Be sure to choose the 3 Month Membership option. You give them your payment information up front (yes, of course it’s safe – I’ve got you!) and then cancel after the 14 days, or keep it for the 3 months to see how you like it.

Of course the absolute BEST is to go all in! Check that out HERE.

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