6 Weeks of THE WORK

6 Weeks of THE WORK: Program Details


6 Weeks of THE WORK is an extremely intense, training program created by one of the world’s top professional trainers and new Beachbody Super Trainer Amoila Cesar. This advanced-level training program is modeled after the training regimens Amoila creates for pro athletes and his celebrity clients. Over six intense weeks, he’ll take you through 36 unforgiving workouts to help you gain muscle, torch fat, and achieve results you’ve never experienced before. The program focuses on six training elements: strength, hypertrophy, endurance, power, agility, and mobility. His workouts are intense—your muscles will burn, your sweat will pour, and your stamina will be tested—but completing them all will help you gain muscle and torch fat in just six weeks. Don’t be surprised if Amoila and the cast drop a few f-bombs while they sweat it out. After all, these workouts are brutal, raw, and real. If that’s not your style, there are clean versions available on Beachbody On Demand.

This program is not for everyone so make sure you pass the Fit Test before you begin the program. If you want to achieve results, you gotta do THE WORK!

WORKOUT DESCRIPTIONS & EQUIPMENT


Before starting the program, make sure you pass the Fit Test. The Fit Test is a digital PDF that can be found under the Get Started Section of the Program Materials on BOD. Below are descriptions of each of the workouts. You’ll repeat each one three times throughout the program, but Amoila will switch it up each time by cranking up the intensity, adding new moves, or progressing the ones you’ve already learned. All the workouts are approximately 45 minutes in length except range and repair which is 20-25 minutes in length. Light, medium and heavy dumbells, Beachbody Resistance Loops, and Beachbody Strength Slides are required. Optional equipment includes: Chin-Up Bar, Chin-Up Max, Core Comfort Mat, and Jump Mat.

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:	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 builds 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 ease tension and increase range of motion from head to toe.