See real change with no-impact workouts, 4 days a week.
See real change with no-impact workouts, 4 days a week.
Stream 4 Weeks for Every Body with a BODi Subscription or buy and even download it on the BODi app, no subscription needed.
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Total-body benefits that are easy on the joints
This program is for anyone who’s looking for a manageable way to get results. The workouts make it easy to maintain consistency with no-impact exercises that help your overall strength, mobility, and vitality, so EVERY BODY can get results. Autumn recommends pairing these workouts with her breakthrough approach to help optimize gut health—The 4 Week Gut Protocol.
Get stronger, feel better, see results
Meghan H.
Lost 12.6 lbs. in 4 weeks†
“I have done ALL of Autumn’s programs and gotten great results each time. But this time, not only did I get great results, I feel amazing too!”
Erik F.
Lost 21.7 lbs. in 8 weeks†
“The way I feel now, is transformed! I went into this hoping to build better habits & fix my ‘Gut Health.’ What I got… is a new life.”
Keely S.
Lost 5.8 lbs. in 4 weeks†
“I feel less bloated, lighter, calmer, and happier. I love knowing that gut health matters!”
Nikole W.
Lost 9 lbs. in 4 weeks†
“I am very shocked and impressed by the amazing results. I love Autumn and her training. I learned so much doing this program.”
Julia W.
Lost 6.6 lbs. in 4 weeks†
“I was working out like crazy, but still not losing weight. … When this program came along, it was like a godsend!”
Raymond B.
Lost 11.6 lbs. in 4 weeks†
“An amazing holistic approach to reset your body and mind. It really is for ‘every body.’”
†Results vary based on starting point and effort following the 4 Weeks for Every Body exercise plan and The 4 Week Gut Protocol Nutrition Program. These individuals are independent BODi Partners.
THE WORKOUTS
4 weeks, total-body, no-impact
These workouts are built around exertion, not impact, to minimize the stress on your joints while giving you a great workout in under 30 minutes, including warm-up and cooldown. For even better results, pair your workouts with The 4 Week Gut Protocol to help optimize your gut health.
Pull (Back & Bis)
Kick things off with a total-body workout that targets your biceps, back, glutes, and quads.
Push (Chest, Shoulders, Tris)
Feel the burn in your chest, triceps, and shoulders as you focus on the eccentric phase of each rep.
Legs
Squats, lunges, deadlifts, and bridges will set your legs on fire as you build lower body strength.
No Impact Cardio
Alternate between bodyweight and loaded exercises in this no-impact interval workout.
Bonus: 4 Rides for Every Body
Spice up your routine with 4 cycling workouts—90’s Hip-Hop, 70’s Disco, 80’s Rock, & Inspiration Ride.
SAMPLE WORKOUT
4 Weeks for Every Body Sample Workout
Discover the strength-building power of eccentric training and get a taste for the four types of workouts in Autumn’s no-impact fitness program, 4 Weeks for Every Body. This is one sweat session you don’t want to miss!
25m
Strength | Cardio
Equipment Needed:
Dumbbells, Core Ball
YOU ALSO GET...
A proven plan to ignite your results
Workout calendar
Use this 4-week calendar to keep you on-track and remind you when to take your rest days.
The 4 Week Gut Protocol
Created to be paired with 4 Weeks for Every Body, this comprehensive nutrition program shows you how the food you eat impacts your gut health and overall health. The 4 Week Gut Protocol sold separately.
Weekly Trackers
Use these detailed trackers so you have a better understanding of your progress each week.
Equipment needed
You’ll need dumbbells and a core ball to help you get results in just 4 weeks.
THE METHOD
Why 4 Weeks for Every Body works
Feeling stronger and healthier than ever doesn’t have to be complicated. You’ll do 4x 30-minute workouts a week for 4 weeks, focusing on eccentric (lengthening) exercises that leverage the benefits of time under tension to help maximize results. Every minute is purposeful and effective—and designed to complement the results you can achieve with The 4 Week Gut Protocol.
MEET
Autumn Calabrese
Super Trainer Autumn Calabrese is the creator of 4 Weeks For Every Body™, 21 Day Fix® and as well as other breakthrough fitness programs, the nutrition program The 4 Week Gut Protocol®, FIXATE®, and the Portion Fix® eating plan. She’s a certified holistic health coach through the Institute of Integrative Nutrition and has held certifications from NASM and AFPA.
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