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!

21 Day Fix Meal Prep (2,100-2,300 Calorie Bracket)

21 Day Fix Meal Prep

Here are the meals in greater detail. Scroll for a complete shopping list:

Meal 1 (Breakfast M/W/F): Spinach and Feta Egg Cups (use these recipes as a guide) with 2 eggs, 1 cup fresh spinach, and 2 Tbsp. feta cheese cooked in 1 tsp. olive oil (amount makes 2 egg cups), with 1 cup raspberries – 1 red, 1 green, 1 purple, ½ blue, 1 tsp.

Meal 1 (Breakfast Tue/Thur): Breakfast sandwich with 1 toasted English muffin, 4 slices turkey bacon, 2 slices tomato, and 2 sliced hard-boiled eggs, with 1 cup blueberries – 2 yellows, 2 reds, ½ green, 1 purple

Meal 2 (Snack Daily): 1 scoop Chocolate Shakeology with 1 cup unsweetened almond milk, 2 tsp. almond butter, and ½ large banana – 1 red, ½ yellow, 1 purple, 2 tsp.

Meal 3 (Lunch M/W/F): 1 cup arugula, ¾ cup chopped grilled chicken breast, apple slices, and 1 small sweet potato sliced baked with 1 tsp. olive oil – 1½ yellow, 1 red, 1 green, 1 purple, 1 tsp.

Meal 3 (Lunch Tue/Thur): Chicken and Black Bean Burrito Bowl and 1 medium apple – 1½ yellow, ½ red, 1½ green, 1 purple, 1 blue

Meal 4 (Snack M/W/F): ¾ cup reduced fat (2%) plain Greek yogurt with 1 cup mixed berries, topped with 2 Tbsp. unsweetened shredded coconut – 1 red, 1 purple, 1 orange

Meal 4 (Snack Tue/Thur): 1 cup celery sticks topped with 2 tsp. nut butter, with ¾ cup cottage cheese, and 1 hard-boiled egg – 1½ red, 1 green, 2 tsp.

Meal 5 (Dinner M/W/F): 2 servings (about 3 cups) Turkey Chili and salad made with 1 cup romaine lettuce, ½ cup halved cherry tomatoes, ½ cup chopped bell pepper, and ⅛ ripe avocado) drizzled with 2 tsp. extra-virgin olive oil and 2 Tbsp. white balsamic vinegar (free) – 2 yellows, 2 reds, 4 greens, ½ blue, 2 tsp.

Meal 5 (Dinner Tue/Thur): Salad made with 2 cups green leaf lettuce, ½ cup halved cherry tomatoes, ½ cup chopped cucumber, ¾ cup chopped grilled chicken breast, and 2 Tbsp. sunflower seeds drizzled with 2 tsp. extra-virgin olive oil and 2 Tbsp. red wine vinegar, served with a medium orange – 1 red, 3 greens, 1 purple, 1 orange, 2 tsp.

Grocery List for the 21 Day Fix 2,100–2,300 Calorie Level Meal Prep

Produce
3 apples
3 bananas
2 cups blueberries
2 cups raspberries
3 cups mixed berries
2 oranges
1 lime
3 cups arugula
3 cups spinach
4 cups leaf lettuce
4½ cups romaine lettuce
1 bunch parsley
1 bunch cilantro
1 avocado
1 large tomato
2½ cups cherry tomatoes
3 cups celery sticks (about 1 bunch)
1 cucumber or 2 Persian cucumbers
3 to 4 red bell peppers
1 yellow bell pepper
1 large onion
3 small sweet potatoes

Dry Goods
raw, unsalted sunflower seeds
nut butter
unsweetened shredded coconut
⅓ cup brown rice (or 1 cup cooked)

Canned Goods
28 oz. can tomatoes
2 cans kidney beans
1 can black beans

Protein
24 oz. chicken breast (pre-cooked if possible)
1 lb. raw 93% lean ground turkey
8 slices turkey bacon
1 dozen eggs
5 packets Shakeology

Dairy and Dairy Alternatives
5 cups almond milk
3 cups reduced fat (2%) plain Greek yogurt
¼ cup jack cheese
½ cup feta cheese
12 oz. lowfat (2%) cottage cheese

Bakery
2 whole-grain English muffins

Miscellaneous
Fresh salsa

Pantry
olive oil
Himalayan pink salt or sea salt
ground black pepper
chili powder
crushed red peppers

Need a 21 Day Fix kit? Click HERE!!!

Bikini Body Bootcamp

Summer is basically knocking on the door! Time to dial in the nutrition and fitness & get ready for pool and beach!
We begin May 11th and will be done by June 1st. The time is going to pass anyway, may as well be on your way to the beach body you want ;)
I'm looking for SERIOUS people who are READY TO COMMIT now. You'll get all the tools you need to succeed & I will work with you one on one via text and Facebook. I'll have fun gifts for those who join the group. I'm only taking 5 people. That's it, once I get my 5, group is closed. These spots always fill up quick!
Fill out the form below to be considered....

10 Reason Women Should Lift Weights

Many women believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health, but it’s only half of the equation. Keep reading for the other half.

For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you’re afraid of getting “bulky,” then you’re missing out on one of the best fat-burning methods around.

When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you’re losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what’s more important, the number on the scale or how you look in your skinny jeans?

If you’re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.

1. Burn more fat. Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program such as ChaLEAN Extreme, your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.

2. Change your body shape. You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.” Just look at the amazing body transformations of the women who’ve completed P90X. Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won’t bulk up—women don’t have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you’ll burn fat.

3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.

4. Get stronger and more confident. Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

5. Build strong bones. It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and to prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.

6. Fight depression. You’ve probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.

7. Improve sports fitness. You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing…whatever sport you enjoy.

8. Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.

9. Get heart healthy. More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.

10. Defend against diabetes. In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.

Looking for a weight lifting routine you can do at home? Here are some suggestions:

1. P90X

2. P90X3 (30 min workouts)

3. Body Beast

4. 21 Day Fix Extreme (30 min workouts) 

21 Day Fix Extreme Is Here!

It is finally here! I am beyond excited for this program! The 21 day fix extreme is officially available to purchase through me as your coach!  

It combines strength training with steady state cardio and power moves to bring your body 6 days of intense change for your body! 

Nutrition is KEY to your results and with Extreme you are going to be eating ONLY clean foods. So in the Fix you were able to have your wine or a treat once in a while. With the Extreme that is gone!  You are 100% clean and you are dialed into nutrition with the portion controlled containers and a list of approved foods and recipes to go along with that! 

So who is this program for?

1.  People who want a dramatic short term weight loss solution for a big event like a vacation, class reunion, etc...

2.  21 Day Fix Graduates or individuals who have completed programs like P90X, P90X3, Insanity Max30, T25, Turbofire, Asylum, Chalean Extreme.

3.  People who are ready to change and have a no BS attitude.  There are no excuses, if you want the results its time to dig a little deeper and get them!  The biggest key to this program is the nutrition plan!  Having that will power to say no to the treats!  The great part is that you are not on this journey alone.  My job is to have you in my closed online support and accountability group and coach you through the entire program from beginning to end.  My goal is to make sure that you do in fact get the very best results possible.  I will provide daily accountability, tips, recipes, and we will cheer each other on and help each other stay focused when life gets in the way! Accountability definitely helps keep me on track. 

4.  This program is also for people who don't want to count calories or macros. Its based on a simple and easy to follow portion controlled container system that gives you a very specific list of foods and ways to prep and prepare your meals.

Sample of a fix meal with the containers

What do you get when you purchase this program?

Well the best way to get this program is with what is called a "challenge pack"  that is the 21 day fix extreme complete program.  7 workouts, the portion controlled containers, the nutrition guide, program manual, countdown to competition plan and a bonus DVD called the "CHALLENGE" which you only get when you order through me as your coach!  This comes with free shipping and a discounted price when you purchase the package this way! Honestly this is the best bang for your buck.  This also gives you access into my challenge group for the customized support, meal planning, tips, recipes, accountability, how to handle cravings, temptations and social events!  I won't let you fail.  If you want to succeed we will do this together!  I love my job and seeing other people reach their goals is the best feeling in the world.

Why am I doing the 21 day fix???  I am going on a Team Beachbody Trip in 2 months to Cancun & I want to be bikini ready!
It takes more than 1 month to reach your ultimate goals with your health and fitness!  So I know that if I start now I will be at the goal when the weather warms up! 

Is this just a "girls" program? Um NO! Dudes are getting ripped too! Check out this veteran and his abs!

Get the 21 Day Fix EXTREME NOW!!!!!

21 Day Fix Extreme Coming Soon

• What is Autumn Calabrese's 21 Day Fix EXTREME?

  At some point, no matter what workout program you're doing, there comes that final push to achieve the hardbody you've always wanted. That's why Autumn created seven all-new high-intensity 30-minute workouts featuring a variety of moves that keep your body guessing, so you see maximum results!
  For your nutrition, you'll not only be practicing portion control—you'll be eating ONLY clean foods. No treats. No cheats. No excuses. It's 21 days, and it's extreme. But if you want a lean six-pack, cut arms, ripped shoulders, and toned legs . . . it's time to get serious.

• 21 Day Fix EXTREME ramps up anyone's results.

  This is all about getting shredded. So whether you've been doing other extreme workouts, or you're a 21 Day Fix graduate, or you're simply in a hurry to lose every last unwanted pound, 21 Day Fix EXTREME will give you the body you've been working towards.
  No other program has you eating this well and working this hard. It's going to take guts, intensity, and drive. But it's only 21 days. Autumn will be there every step of the way to guide you, challenge you, keep you on track. And at the end of the day, you're going to look and feel awesome.

• When is Autumn Calabrese's 21 Day Fix EXTREME available?

  To be the first to know when 21 Day Fix EXTREME has arrived, simply create your FREE account and I'll be sure to inform you as soon as it's out! Don't forget—the original 21 Day Fix SOLD OUT on its first day—so dial in, get focused, and sign up now!