Here’s an overview of the workouts:
RUNNING, WALKING, AND CARDIO
To get you comfortable with running, you’ll start off running short intervals only 3 days a week and gradually build up to 5 days of running. By training in intervals, you’ll progressively build endurance and mental strength while increasing your intensity over time. And to make sure you’re comfortable with the pace, you’ll monitor your intensity using a rating of perceived exertion (RPE) scale to gauge whether you’re going too hard, not hard enough, or just right for your fitness level.
FAT BLASTING LADDERS:
Three blocks of gradually increasing intervals help you burn calories and melt fat while building speed and endurance.
HIIT RUN:
Build power, endurance, and foot speed—and burn serious calories—with alternating periods of high-intensity effort and walking recovery
TEMPO INTERVALS:
This workout uses longer intervals to help train your body to run faster for longer.
DESCENDING INTERVALS:
The intervals in this running routine decrease in time while increasing in intensity to help maximize your burn without burning you out.
PROGRESSIVE BUILDUPS:
This run uses short intervals that increase in intensity to help you build endurance and enhance your racing performance.
FARTLEK PICANTE:
Fartlek means “speed play” in Swedish, and this routine will have you doing just that to incinerate fat and run more comfortably in a higher gear.
ENDURANCE PYRAMID:
Longer intervals increase and then decrease in intensity to help you build endurance and grit.
TEMPO RUN:
Idalis coaches you through an entire run at your tempo pace to help get you ready for your 5K.
ENDURANCE INTERVALS:
This bonus run features three 5-minute intervals at your tempo pace to help you improve your endurance.
PROGRESSIVE BUILDUPS WALK:
The intervals in this walking workout build in intensity to help you work up a sweat and optimize your fat-burning.
DROPDOWN RECOVERY WALK:
This walking routine keeps your intensity steady but progressively reduces your recovery time between power-walking intervals to burn more calories.
DROPDOWN RECOVERY:
This run keeps your intensity steady but progressively reduces your recovery time between intervals to help you build endurance and mental strength.
RAINY DAY CARDIO:
Get your sweat on indoors with HIIT and agility drills on days you can’t break away for a run.
RESISTANCE TRAINING
You’ll be lifting weights a few days a week not only to build strength, but also to power your runs. There are days dedicated just to your core so you can activate and strengthen every muscle between your hips and shoulders, plus upper-body workouts to define your top half and improve running performance, and lower-body sessions to build stronger legs and powerful glutes.
TOTAL BODY STRENGTH:
Strengthen and tone every major muscle group in this total-body resistance routine.
UPPER BODY:
A strong upper body can boost running performance. This workout will help ensure your top half doesn't hold you back.
CORE FUERTE:
Your abs will be on fire during this killer core workout, which uses a single dumbbell to strengthen your body's center
LOWER BODY:
This simple but effective resistance workout will help you build stronger legs and tighter, more powerful glutes.
META BURN:
This total-body metabolic resistance routine turns your dumbbells into calorie-blasters.
ABS ON FUEGO:
Feel the burn throughout your core with this abs-centric routine that uses the Beachbody Resistance Loops to activate and strengthen every muscle between your hips and shoulders.
UPPER BODY COMBOS:
The moves in this workout pull double-duty to strengthen and define your upper body—especially your arms, shoulders, and back.
META SPICE:
Get ready to sweat with this metabolic resistance workout that brings the heat and helps you break away from your limits.
RELENTLESS LEGS:
The ultimate lower-body strength workout for building legs that won’t quit.
UNILATERAL STRENGTH:
This total-body routine uses a single dumbbell to build strength, balance, and control.
STRETCHING, MOBILITY, AND RECOVERY
Don’t forget these crucial prep and recovery sessions—the warm-up, cooldown, and foam-rolling routines will help prime your muscles for action before a workout and ease any tension after.
RUNNERS WARM-UP:
Use this simple warm-up to prime your body for action on running days.
RUNNERS COOLDOWN:
Do this cooldown routine after any run to enhance your recovery.
REST DAY ROLL-OUT:
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
EASY RUN + STRIDES:
You'll end this 15-minute recovery jog with strides to help you open your hips and improve your running form.
