4 Weeks For Every Body
In addition to the all-new Track Pilates, Autumn is the creator of the groundbreaking hormone health program, Belle Vitale, and others — like 4 Weeks for Every Body, 80 Day Obsession, and 21 Day Fix®. Autumn also created the nutrition programs The 4 Week Gut Protocol® and Portion Fix®, and is a certified holistic health coach.
Seasons
1. Day 1 - PULL
Air Date: 2022-09-01
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. Works well for: Strength, Sculpt Equipment needed: Dumbbells (Light or Medium), Core Ball
2. Day 2 - LEGS
Air Date: 2022-09-01
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! Works well for: Strength, Sculpt Equipment needed: Dumbbells, moderate & heavy, Core Ball
3. Day 3 - PUSH
Air Date: 2022-09-01
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. Works well for: Strength, Sculpt Equipment needed: Dumbbells (Light or Medium), Core Ball
4. Day 4 - CARDIO
Air Date: 2022-09-01
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. Works well for: Cardio, Weight Loss Equipment needed: Dumbbells (Light, Medium, Heavy), Core Ball
1. Day 1 - PULL
Air Date: 2022-09-01
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. Works well for: Strength, Sculpt Equipment needed: Dumbbells (Light or Medium), Core Ball
2. Day 2 - LEGS
Air Date: 2022-09-01
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. Works well for: Strength, Sculpt Equipment needed: Dumbbells, moderate & heavy, Core Ball, Towel
3. Day 3 - PUSH
Air Date: 2022-09-01
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. Works well for: Strength, Sculpt Equipment needed: Dumbbells (Light or Medium), Core Ball
4. Day 4 - CARDIO
Air Date: 2022-09-01
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. Works well for: Cardio, Weight Loss Equipment needed: Dumbbells (Light or Medium), Core Ball
1. Day 1- LEGS
Air Date: 2022-09-01
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. Works well for: Strength, Sculpt Equipment needed: Dumbbells, moderate & heavy, Core Ball, Towel
2. Day 2 - PUSH
Air Date: 2022-09-01
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. Works well for: Strength, Sculpt Equipment needed: Dumbbells (Light or Medium), Core Ball
3. Day 3 - CARDIO
Air Date: 2022-09-01
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! Works well for: Cardio, Weight Loss Equipment needed: Dumbbells (Light or Medium), Core Ball
4. Day 4 - PULL
Air Date: 2022-09-01
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! Works well for: Strength, Sculpt Equipment needed: Dumbbells (Light or Medium), Core Ball
1. Day 1- LEGS
Air Date: 2022-09-01
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. Works well for: Strength, Sculpt Equipment needed: Dumbbells, moderate & heavy, Core Ball, Towel
2. Day 2 - PUSH
Air Date: 2022-09-01
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. Works well for: Strength, Sculpt Equipment needed: Dumbbells (Light or Medium), Core Ball
3. Day 3 - CARDIO
Air Date: 2022-09-01
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. Works well for: Cardio, Weight Loss Equipment needed: Dumbbells (Light or Medium), Core Ball
4. Day 4 - PULL
Air Date: 2022-09-01
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! Works well for: Strength, Sculpt Equipment needed: Dumbbells (Light or Medium), Core Ball
1. Inspiration Ride
Air Date: 2022-09-01
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. Works well for: Cardio Equipment needed: Bike, Heart Rate Monitor*, Towel* * Optional
2. 80's Rock Ride
Air Date: 2022-09-01
BYOP! Bring Your Own Playlist to this class. Experience the benefits of an intense outdoor ride without ever leaving the great indoors. Rolling hills, fast sprints, steep climbs, and sustained surges will make sure you end your workout sweaty, breathless, and ready for more. Works well for: Cardio Equipment needed: Bike, Heart Rate Monitor*, Towel* * Optional
3. 70’s Disco Ride
Air Date: 2022-09-01
BYOP! Bring Your Own Playlist to this class. 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. Works well for: Cardio Equipment needed: Bike, Heart Rate Monitor*, Towel* * Optional
4. 90's Hip-Hop Ride
Air Date: 2022-09-01
BYOP! Bring Your Own Playlist to this class. Heart-pumping intervals will get you working up a sweat and burning insane calories in under 30 minutes. Works well for: Cardio Equipment needed: Bike, Heart Rate Monitor*, Towel* * Optional
Select an episode to start watching
Rating
0.0/10
Release Date
2022-09-01
Episodes
20 (5 seasons)
Status
Returning Series
Cast
Production Companies
Beachbody LLC