Watch this video to learn why 4 Weeks for Every Body is the perfect workout companion to The 4 Week Gut Protocol.
Meet the cast that helps Autumn inspire and motivate you throughout the workouts.
Discover the strength-building power of eccentric training and get a taste for the four types of workouts in Autumn’s new no-impact fitness program, 4 Weeks for Every Body. This is one sweat session you don’t want to miss!
Kick things off with a total-body workout that targets your biceps, back, glutes, and quads. Autumn will show you how to use the Core Ball to help maximize muscle recruitment—and your results.
Squats, lunges, deadlifts, and bridges will set your legs on fire as you torch calories and build lower body strength. Each of these workouts are less than 30 minutes long. They will help make you stronger, fitter, and the benefits extend to your gut as well!
The pushing exercises in today’s strength workout provide the perfect balance to Day 1. You’ll feel the burn in your chest, triceps, and shoulders as you focus on the eccentric (lowering) phase of each rep to boost time under tension—a key growth stimulus.
Keep up with Autumn as she alternates between bodyweight and loaded exercises in this no-impact interval workout. You only get 15 seconds of rest between minute-long, high-intensity efforts, but the reward - help you get a leaner, stronger, more defined physique.
This ride is for EVERY BODY! Autumn’s motivational coaching and hand-picked music tracks provide all the inspiration you need to tackle this strength and endurance ride.
The focus is the same as last week, but a new series of combo moves provides a fresh challenge to keep you from plateauing. Grab a towel and don’t forget a water bottle—this might be a strength workout, but it’s going to leave you dripping in sweat.
It’s time to turn your focus back to your lower half. New takes on classic leg exercises will help you build muscle from the bottom up—and incinerate fat all over.
Compound movements and a combination of standing and floor exercises will shift your strength gains into high gear. Follow Autumn’s lead and keep your form on point to help maximize your results.
Embrace the burn as you power through nine exercises that will help you melt fat from head to toe. You will work up a sweat with this joint friendly cardio workout while Autumn keeps you in the sweet spot of intensity, all while helping to improve the health of your gut micro biome.
Autumn’s strength and endurance ride combine precisely timed hills and intervals to help for maximize um results while keeping you motivated with her favorite 80’s playlist for an awesome workout that will put your stamina to the test.
Continue your transformation with a leg day packed with some of Autumn’s favorite moves for targeting the lower body. Each rep is an opportunity to become stronger, so give every one of them your all.
Combo moves and unilateral (single arm or leg) exercises will help you maximize muscle recruitment and engagement. The result: A comprehensive workout that’s easy on the joints and heavy on results.
Get ready to sweat. You’ll work in multiple planes of motion with no-impact movements that will put your endurance to the test. Dig deep and stay strong. You got this!
You’ll feel the pump in your back, bis, and core in this comprehensive resistance workout. Remember, these workouts work synergistically with the nutrition program!
Whether you’re a first timer or seasoned pro, you will get your 70’s groove on with this all terrain ride that will help build strength, maximize your calorie burn and get you the results you want.
Welcome to the final week—and your last leg day. This workout will put your lower body to the test with moves that help build strength and optimize fat loss. Grab your dumbbells, find your focus, and click play. It’s go time.
This fun, full-body strength session focuses on the eccentric phase of each rep to help you build more muscle. Don't hesitate to grab heavier weights if you need to, and be sure to use the core ball to help maximize your gains.
Shuffle, swing, lunge, punch, and press your way to a more defined body. This workout is tough, but so are you. All of your sweat will lead to greater endurance and more energy.
You’ve reached the final workout, and Autumn will make sure you finish strong. Keep the intensity as you crush 6 pulling and 3 core exercises that helps torch fat and build total body strength. Ready for more? Check out Autumn’s live classes on BODi!
Heart pumping intervals will have you working up a sweat and helping you burning insane calories as you spin your wheels to some of the best 90’s hip-hop tracks.