Free Workouts Beachbody on Demand

Want to get moving but don’t know where to start?

Here are all the FREE workouts you can do on Beachbody On Demand that includes sample workouts from our newest and most popular programs.

Note: A Beachbody On Demand membership is required to access the full program. 

Free Workouts on Beachbody On Demand

Shaun T Exclusive Workouts

Shaun T created two new, 25-minute workouts that feature a compilation of moves from all of Shaun’s workout programs, including Focus T25, Insanity, Shaun Week, Hip Hop Abs, and more.

10 Rounds Sample Workout

Joel Freeman’s shadow boxing program consists of three days of boxing training plus two days of strength-building workouts.

Learn more about 10 Rounds and try the free sample workout.

Barre Blend Sample Workout

Elise Joan’s program is a low-impact, total-body workout that’s a fusion of ballet barre, Pilates, and cardio interval training.

Learn more about Barre Blend and try the free sample workout.

4 Weeks of THE PREP Sample Workout

This program from Amoila Cesar is designed to help you get ready for 6 Weeks of THE WORK or any advanced Beachbody program.

Learn more about 4 Weeks of THE PREP and try the free sample workout.

6 Weeks of THE WORK Sample Workout

Amoila Cesar’s program is based on six primary training elements: strength, hypertrophy, endurance, power, agility, and mobility.

Learn more about 6 Weeks of THE WORK and try the free sample workout.

Morning Meltdown 100 Sample Workout

This program from Jericho McMatthews includes a variety of training methods including HIIT, resistance, active recovery, mobility, and more.

Learn more about Morning Meltdown 100 and try the free sample workout.

21 Day Fix Real-Time Sample Workout

This updated version of 21 Day Fix with Autumn Calabrese is a fresh take on the original workouts plus some new moves.

Learn more about 21 Day Fix Real-Time and try the free sample workout.

21 Day Fix EXTREME Real-Time Sample Workout

Autumn re-shot 21 Day Fix EXTREME, which now features original and real-time EXTREME workouts.

Learn more about 21 Day Fix EXTREME and try the free sample workout.

Transform :20 Sample Workout

With this step program from Shaun T, you can get a total-body workout in 20 minutes.

Learn more about Transform :20 and try the free sample workout.

LIIFT4 Sample Workout

Joel Freeman combines heavy lifting and intense cardio in 32 unique, real-time workouts.

Learn more about LIIFT4 and try the free sample workout.

Clean Week

Clean Week with Megan Davies is a seven-day fitness and nutrition program designed to help you kick-start healthy habits.

Learn more about Clean Week and try the free workouts.

Mes de Mas Sample Workout (Spanish)

This program from Idalis Velazquez features super-efficient workouts, easy meal plans, and healthy recipes that anyone can master.

Learn more about Mes de Mas and try the free sample workout.

Beachbody Kids Workouts

During this unprecedented time, we want to continue helping families stay healthy and sane by offering some fun ways to expend energy together.

There is now a selection of Beachbody Kids Workouts free for all to access with no Beachbody On Demand registration required. We hope you’ll use these workouts to make family fitness fun and a part of your daily routine!

Check out the free kids workouts.

Ready for more? Then sign up for a Beachbody On Demand membership and check out even more of our premium at-home workout programs!

BEACHBAR Snack Bars

How many times have you been running out of the house and need to grab a bar to keep you full on the go? What do you usually grab? An RX bar, a Kind bar, maybe a Larabar or Clif Bar? Those guys are LOADED with hidden sugars and definitely aren’t considered whole foods. That’s why I’m so excited to announce that Beachbody is launching its OWN line of nutrition bars, called the BEACHBAR!

These wholesome snack bars are packed with 10 grams and protein and come in at just 150 calories. There are no artificial flavors or preservatives and they’re gluten-free. BEACHBARs will be offered in two flavors: Peanut Butter Chocolate and Chocolate Cherry Almond. When it comes to the portion fix containers, these bars will count as ½ red, ½ yellow, and 1 tsp. How easy is that??

 BEACHBARs are a crunchy, chewy snack bar that is protein dense fruit base packed with nut pieces, nut butters, real chocolate chips, and whey protein crisps – but only 5-6g of sugar per bar. That means they have a better protein-to-sugar ration that most other leading snack bars!

Let’s break down the ingredients:

Nut Butters – A great source of protein and fiber that adds a creamy texture

Dried Cherries – Provides dietary fiber and phytonutrients, plus they taste good!

Whey and Pea Protein Crisps – These crunchy protein crisps deliver all nine of the essential amino acids

Real Chocolate Chips – Rich and delicious, these chocolatey pieces contain phytinutrients known as flavonoids

Diced Peanuts and Almonds – A source of beneficial monounsaturated fats, plus protein and fiber

Pomegranate Juice – This powerful fruit provides tart, fruity sweetness

Who are BEACHBARs for?

• People with a busy lifestyle
• People who want to reduce their sugar intake
• People who want more protein and fiber in their diet
• People who eat gluten-free
• People with a sweet tooth 
• People who love to snack
• Parents and their children
• People who follow the Portion Fix nutrition plan

Does that sound like you? I know I definitely fit most of those categories!!

How to Order BEACHBARs

I am so excited that these bars have FINALLY launched!!! Each box contains 15 bars and you are able to purchase bundles of 1, 2, or 3 boxes. Click on the links below to place your order!!

Peanut Butter Chocolate

• 1 box
• 2 boxes
• 3 boxes

Chocolate Cherry Almond

• 1 box
• 2 boxes
• 3 boxes

Combos

• 1 box Peanut Butter Chocolate & 1 box Chocolate Cherry Almond
• 2 boxes Peanut Butter Chocolate & 1 box Chocolate Cherry Almond
• 1 box Peanut Butter Chocolate and 2 boxes Chocolate Cherry Almond

2B Mindset

You CAN lose weight—without feeling deprived or hungry and without counting calories or cutting out food groups—so you can go on living your life and enjoying the food you love.

What You’ll Discover:

• How to eat the foods you love and feel satisfied after every meal—and still lose weight.
• Proven strategies to help conquer cravings and survive everyday food temptations.
• The right foods to eat—at the right times—to help maximize energy and weight loss.

The 2B Mindset™ takes a different approach to food than what fad diets have been telling us for years. In fact, it’s not a diet at all. It’s a mindset. And once you learn it, you’ll finally be in total control of food and your body, so you’ll forever know how to lose weight—happily—and keep it off.

Overcome emotional eating. End mindless snacking. And stop punishing yourself for indulging in the foods you love. It’s time to free yourself from deprivation diets. With the 2B Mindset, you can love your body and lose weight while still enjoying your favorite foods.

Here’s How to Get Started:

1. Sign up for the 2B Mindset, if you haven’t done so already.

2. Check out the Getting Started Guide, under the Resources tab.

3. Start watching the videos, beginning with Meet Ilana.

Save $20 on your kit!!!

About The Expert

Ilana Muhlstein, MS, RDN

Ilana Muhlstein, MS, Registered Dietitian Nutritionist, is co-creator of the breakthrough nutrition program, 2B Mindset™, designed to help you lose weight without counting calories or feeling deprived. Ilana herself has lost more than 100 pounds using the same simple principles used in the program.

Real Results

Lakmini B. lost 73 pounds

Imani B. lost 22.5 pounds 

Nathaniel G. lost 35 pounds

Matt H. lost 40 pounds

Lillian P. lost 30 pounds

LIIFT 4

Strong and lean in just 4 days a week — Super Trainer Joel Freeman is about to unleash one of the biggest fitness programs of 2018 that will get you building lean muscle and burning a ton of calories.

You’ll pack into just about 30 minutes on average what would normally take an hour and a half at the gym.

It’s called LIIFT4, and it’s an efficient, no-nonsense workout that combines weightlifting and calorie-burning high-intensity interval training (HIIT).

LIIFT4 will become available in the Beachbody On Demand member library on October 1!

The moves are based on classic lifting techniques that let you isolate, stabilize, and focus each rep on the muscle group you’re working.

Every workout ends with a quick core routine for a full-body build and burn that leaves you shredded.

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.

How LIIFT4 Works

Because you’re only working out 4 days a week, Joel makes every second count during each workout; they’re structured to keep you lifting on pace and constantly moving, while timed rest periods allow you to catch your breath before attacking each set.

Joel believes if you train smart you’ll never overtrain. Three recovery days a week give muscles time to repair so you can push harder, lift heavier, and get better results faster.

There are two phases for maximum results: For the first 6 weeks, you’ll build, cut, and define your body, followed by 2 weeks to burn through calories and fat, revealing your ultimate physique.

And since a hardworking body needs fuel, we’ve put together a LIIFT4 Nutrition Guide to make sure you’re getting all the protein, nutrients, and healthy carbs you need for your best results.

Joel also wants to make sure you drink your daily Shakeology. Each superfood nutrition shake has a healthy blend of potent ingredients, including high-quality proteins, probiotics, and essential vitamins and minerals.

To take your workouts and results even further, he’s added the performance-enhancing benefits of Beachbody Performance to your daily routine. This performance-enhancing supplement system can help you get the most out of LIIFT4.

Beachbody Performance gives you more energy to work out and helps you recover faster, so you can hit it again. Motivation has never come easier than with these incredible supplements.

Who Is Joel Freeman?

You know Joel from CORE DE FORCE, the mixed martial arts-inspired workout phenomenon he created with Jericho McMatthews.

This time, he’s flying solo — and he’s pumped to get you motivated with the same workouts he does at home that have given him crazy-good results.

Working over 15 years in the health and fitness industry, Joel has held certifications from the American Fitness Association of America (AFAA) and the American Council on Exercise (ACE), and he’s currently a National Academy of Sports Medicine (NASM) Certified Personal Trainer and Behavior Change Specialist.

From running day-to-day operations in gyms in Texas and Washington to directing Group X programming at Gold’s Gym SoCal and becoming an International Fitness Presenter — he’s done it all.

What Equipment Do I Need?

All you need is a set of light, medium, and heavy weights (depending on your fitness level), or you can substitute with resistance bands.

What Intensity Level Is LIIFT4?

The intensity level of LIIFT4 is high. Whether you’re weightlifting or HIIT training, the breaks are short and Joel continually pushes you to do your best.

This is an intermediate to advanced program, but don’t let that scare you. There’s a modifier you can follow for every workout.

How Much Space Do I Need for This Program?

All you need is about a 6×6 space to get this program done.

Tell Me About the LIIFT4 Program and Nutrition Guide

The LIIFT4 Program and Nutrition Guide features simple, back-to-basics nutrition with common-sense guidelines that facilitate muscle building and fat burning.

The BEST part is you can still have a life — the plan includes an optional “cheat day.” There are no gimmicks, no complicated recipes. Just five easy steps designed to deliver serious results.

What Is Included?

You will get a Workout Calendar as well as a Weight Progression Tracker. The program also comes with a nutrition guide to make sure you're eating the right protein, nutrients, and healthy carbs and fats that your body needs. 

SIGN UP NOW TO ACCESS BEACHBODY ON DEMAND!

80 Day Obsession

What is the FOCUS of 80 Day Obsession?

According to Autumn, you can expect to sculpt a killer booty & flat, toned core after completing 80 Day Obsession. It is 13 weeks of tough & demanding workouts, as well as a nutrition plan that is just as demanding. 

What Can I Expect From 80 Day Obsession?

TOUGH workout routines. These workouts will average between 45-60 minutes in length. You will be exercising 6 days per week, with Sunday as a rest & recovery day!

The workouts will combine cardio & strength training in order to burn fat and sculpt & tone your muscles to build a defined core & firm, shapely lower body.

You will need minimal equipment, including dumbbells, a resistance bands & sliders.

80 Day Obsession Nutrition

If you’ve done any of Autumn’s programs in the past, you’re already familiar with her Portion Control approach when it comes to Nutrition. You can expect a very similar approach for 80 Day Obsession, but Autumn herself says that during 80 Day Obsession, she really digs deeper into the nutrition aspect and goes beyond the container system. She refers to the 80 Day Obsession Nutrition Guide as being more about “Timed Nutrition”, meaning she will be explaining the optimal things to eat before/after your workouts, as well as timing your food throughout the rest of the day. This means that literally NOTHING is left to a guess and you will know exactly what to be eating & WHEN in order to get the best possible results!

And trust me when I say, you need to be prepared to EAT A LOT during this program! You should be ready to fuel your body with lots of lean proteins, veggies, fruits, healthy fats & good carbs in order to support your metabolism and kick your fat burning/muscle building potential into high gear!

About 80 Day Obsession From Autumn Calabrese

How did the idea of 80 Day Obsession come about?

The Beachbody CEO, Carl Dialer has a whiteboard FULL of workout program ideas.  One of them was an “Ass and Abs” program.  He approached Autumn Calabrese about the idea of that and Country Heat about the same time.  However, the technology wasn’t there to do a real-time workout yet on the platform, so Country Heat came first.

What is timed nutrition?

Timed nutrition has nothing to do with intermittent fasting, contrary to what some of you might think.  It’s basically Autumn just answering some of the questions she’s received over the years on the best containers to eat at what times of the day.  For example, what should you eat before your workout.  The best things to eat AFTER.  When should I be done with my yellows?  All timed nutrition meals is that Autumn is suggesting the best macronutrients to eat when.  You still get to decide what goes into your containers and when.

What about the pre-workout meal?  It’s supposed to be eating an hour and a half to two hours before I work out.  What if I’m an early-riser and need to work out right away?

The tough love answer is that you should still eat before you work out – it’s called OBSESSION for a reason.  However, you can sub out Meal One for your pre-workout meal and do it 20 minutes before your workout instead of an hour and a half or two.  If you still can’t adhere to that, you simply start your timed nutrition after you’re done with your workout.

What does the name OBSESSION mean?

80 Day Obsession is all about COMMITTING to YOURSELF.  The word obsession has nothing to do with obsessing about the number on the scale, it has nothing to do with obsessing over how you look, or obsessing over calories.  It’s about having a certain level of obsession over yourself and your self-care… and being OK with that.  That’s what being obsessed is about.

The focus of 80 Day Obsession is 3-fold.

1. Build the glutes.  Yes, we all want a great looking back side but its just as important to have a strong butt.  That’s right, glutes are a big muscle that do a lot of work.  We spend a lot of our day sitting on our butts, we need to get those muscles firing and functioning properly.

2. Reduce total body fat, especially in the stubborn belly area

3. Emphasize the right kind of core work to get flat but defined abdominals. It’s no secret that I’ve wanted to build my butt and I’ve been working on it for awhile now. This program proves that with the right combination of exercises and timed nutrition – shaped,  firm glutes that look good and function even better doesn’t have to be restricted to the genetically gifted. The booty is made of muscle and just like any other muscle in the body, it can be built and sculpted.

The focus of 80 Day Obsession is exciting, but what I’m even more excited about is the way I get to deliver it to you over the course of 13 weeks. This isn’t 7 workouts on repeat. Every workout is unique in some way so I keep your body (and your mind) guessing and you never get bored. It’s how I would train you if you were a personal client meeting me in the gym every day.

• 16 functional and foundational workout routines
• 45-60 minutes in length
• 3 total phases with new workouts and moves for each phase
• Weekly changes to the reps, weights and intensity of that phases’ workouts so you never repeat the exact same workout.
• Weights, sliders, loops, and HIIT cardio moves to create a lean, sculpted and STRONG body.

I know the lingering question on everyone’s mind is what about the food! Here’s the deal. It’s simple, it’s delicious and it’s gonna get you the results you want. I’ve precisely timed your consumption of carbs, fat and especially protein so that your nutrition is actually doing a lot of the work for you when it comes to body shaping and fat burning. Your meals are timed around your actual workout to help grow and firm the muscles you’re working.

I’m confident you guys are going to love this macro-nutrition program because it takes all the guess work out. I literally tell you exactly how to eat AND when to eat and we use the familiar container system from 21 Day Fix to make sure you’re getting the right portion and combination of each food group when your body needs it most.

While abs and booty may be a primary vanity objective, this program is designed for your body to function optimally, to be lean, but shockingly strong. Yes, a great looking body is nice, but a great looking body that works well, moves well and feels great is truly a gift!

One last thing… I went with the word “obsession” because to achieve the kind of results this program delivers in just under three months takes a specific type of focus. You could say we’re becoming obsessed with the process, obsessed with the details that help move us forward, obsessed with self-care and obsessed with making physical, mental and even nutritional gains.

What Are The Package Options?

If you are a new customer…

Mega Challenge Pack (BEST VALUE) 

The only way to get the best results is to feed your body with the best fuel you can give it. This challenge pack includes everything you need for the entire duration of the program – plus you save $275.  I will be honest…. if you are wondering why you need the performance line- I will tell you this!  You will be SORE, you will want to refuel with the Beachbody performance line because they are QUALITY supplements, they work amazing and they will give you FUEL before your workout and they will replenish afterwards to maximize your results!  Definitely worth every single penny!  I have been drinking energize for the past 4 years every morning 15 minutes before I press play and it really does give me a nice little boost to be able to crush my workout without the jitters!  After your workout, within an hour of finishing I will drink recover which helps to EASE sore muscles, replenish what I broke down during the intense workout and get ready for the next workout!!!

• Shakeology on Home Direct
• 2 tubs of Energize     (the science behind it)
• 4 tubs of Recover      (the science behind it)
• 2 resistance bands
• Sliders and booties
• Portion Fix system
• Shaker cup
• Intro guide & calendar
• 1 year subscription to Beachbody on Demand which includes 80 Day Obsession program & all other Beachbody Fitness Programs & nutrition guides.
• ORDER HERE

Combo Challenge Pack

Are you ready to get this party started? This challenge pack includes everything you need to start out the program. And you get to save $200!  The difference is if you just want to try out energize and recover for the first time you get 1x orders vs. enough supplements for the entire program.

• Shakeology on Home Direct
• 1 tub of Energize
• 1 tub of Recover
• 2 resistance bands
• Sliders and booties
• Portion Fix system
• Shaker cup
• Intro guide & calendar
• 1 year subscription to Beachbody on Demand
• ORDER HERE

If you are a current customer…

Mega Completion Pack

This is the mother of all packages! It seriously offers the best value. You get everything you need for the program (assuming you already have BOD) AND you save $205.  If you are about to expire your Beachbody ON Demand or you don’t have it—>  Check the packages above!!!

• Shakeology on Home Direct
• 2 tubs of Energize
• 4 tubs of Recover
• 2 resistance bands
• Sliders and booties
• Portion Fix system
• Shaker cup
• Intro guide & calendar
• ORDER HERE

Combo Completion Pack

Are you ready to get re-engaged? Then this package is for you. Save $130 and get ready for 80 days of obsession!!

• Shakeology on Home Direct
• 1 tub of Energize
• 1 tub of Recover
• 2 resistance bands
• Sliders and booties
• Portion Fix system
• Shaker cup
• Intro guide & calendar
• ORDER HERE

And a special bonus…

Beachbody is offering a pre-launch discount! If you order your 80 Day Obsession challenge pack between December 14th and January 14th, you’ll automatically get $10 off! You will also gain access to an exclusive test group with 80 Day Obsession creator Autumn Calabrese.

Want to be in an exclusive test group with Autumn?! This is a short time offer so don't delay!! 

Email: NicoleJonesFitness@yahoo.com                                 with Subject line: 80 Day Test Group