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- Dying to try 6 Weeks of THE WORK, but didn’t pass the 6 Weeks of THE WORK Fit Test?
- Don’t sweat it.
- Super Trainer Amoila Cesar designed a new program that will help get your body AND mind ready for his more advanced training or any other advanced Beachbody program — in just 4 weeks.
- Introducing 4 Weeks of THE PREP.
- This program isn’t as difficult as THE WORK, but make no mistake — you’re still going to have to give Amoila your all if you want to take your fitness up a level.
- What Is 4 Weeks of THE PREP?
- If you want to challenge yourself with 6 Weeks of THE WORK — or any advanced program — 4 Weeks of THE PREP can get you there.
- Like 6 Weeks of THE WORK, 4 Weeks of THE PREP is modeled after the functional training regimens Amoila creates for his professional athletes and celebrity clientele.
- But this time around, he shortened the workouts and added a modification for every exercise to help you build up to the advanced training you’ll experience in THE WORK.
- By the end of 4 Weeks of THE PREP, you’ll be stronger, leaner, and ready to take the 6 Weeks of THE WORK Fit Test again.
- If you still don’t pass it, stick with THE PREP until you can.
- Heads up — just like THE WORK, 4 Weeks of THE PREP contains explicit language (English only).
- If that’s not your style, you can access clean versions of every workout in English, Spanish, and French on Beachbody On Demand.
- Workouts Included In 4 Weeks of THE PREP
- 4 Weeks of THE PREP includes eleven 30- to 40-minute workouts that focus on six training elements: strength, hypertrophy, endurance, power, agility, and mobility.
- Expect to see compound lifts, agility drills, fat-burning cardio, and mobility exercises — all to help you gain muscle, torch fat, and stay flexible while improving your fitness level.
- You’ll repeat these workouts over the course of four weeks. Below you’ll find a quick overview of each workout.
- Push: This strength workout focuses primarily on the front of your body using pushing exercises that target and help strengthen your chest, triceps, and quads.
- Legs: This workout hammers your lower half, using a combination of weight training and agility work to help you build strength, power, and definition.
- Endurance & Agility: Help burn fat as you build endurance and agility in this intense, heart-pounding workout that leaves no muscle untouched.
- Pull: Target your back, biceps, and hamstrings with pulling exercises that help you build a stronger, more powerful physique.
- Full Body Tempo: You’ll feel the burn with this total-body workout that uses slow, controlled movements to increase time under tension — a proven stimulus for muscle growth.
- Isometrics: This challenging, low-impact workout helps build strength and endurance from head to toe with static holds that help optimize muscle recruitment and time under tension.
- Total Body Push/Pull: A combination of pushing and pulling exercises hit both your upper and lower body from the front and back to help build balanced full-body strength.
- Strength & Power: You’ll develop both with this hybrid workout, which incorporates resistance training and plyometric exercises to help you increase strength and power all over.
- Cardio & Core: Agility drills, plyometric moves, and core exercises will have your heart pounding and sweat pouring to help you burn fat, build speed and agility, and sculpt a killer six-pack.
- The Crucible: Do you have what it takes to complete this grueling test of physical and mental strength? Stay tough and give every rep your all!
- Range & Repair: Enhance your recovery and exercise performance with mobility exercises designed to help ease tension and increase range of motion from head to toe.
- What Equipment Do I Need for 4 Weeks of THE PREP?
- You’ll need the same setup required for 6 Weeks of THE WORK.
- So, make sure you have dumbbells (light, medium, and heavy), Resistance Loops, and Strength Slides (and booties). A chin-up bar, a Chin-Up Max, and a mat are all optional.
- Who Is Amoila Cesar?
- Amoila received his bachelor’s degree in exercise science with a minor in psychology from the University of Central Florida.
- He’s a NASM and NCCPT certified personal trainer with clients ranging from professional athletes and celebrities to regular, everyday people.
- He was handpicked to create 4 Weeks of THE PREP and 6 Weeks of THE WORK because he’s known for demanding one thing — that you work your butt off and give him 100% every single workout.
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