6 Weeks of THE WORK is an extremely intense, training program created by one of the world’s top professional trainers and new Beachbody Super Trainer Amoila Cesar. This advanced-level training program is modeled after the training regimens Amoila creates for pro athletes and his celebrity clients. Over six intense weeks, he’ll take you through 36 unforgiving workouts to help you gain muscle, torch fat, and achieve results you’ve never experienced before. The program focuses on six training elements: strength, hypertrophy, endurance, power, agility, and mobility. His workouts are intense—your muscles will burn, your sweat will pour, and your stamina will be tested—but completing them all will help you gain muscle and torch fat in just six weeks. Don’t be surprised if Amoila and the cast drop a few f-bombs while they sweat it out. After all, these workouts are brutal, raw, and real. If that’s not your style, there are clean versions available on Beachbody On Demand.
This program is not for everyone so make sure you pass the Fit Test before you begin the program. If you want to achieve results, you gotta do THE WORK!
- Workout Length: 5 hardcore days (45 minutes each), 1 Range & Repair day (20-25 minutes), and 1 Rest day
- Fitness Level: Advanced (Fit Test recommended)
- Workout Modifier: No
- Audio & Subtitles in English, Spanish, and French
- English: clean and explicit versions available
- Spanish & French: clean version available
- Equpment needed
- REQUIRED: Light, medium and heavy weights, Beachbody Resistance Loops, and Beachbody Strength Slides
- OPTIONAL: Chin-Up Bar, Chin-Up Max, and Mat
Want to join the Imperfectly Fit Fam and do the 6 Weeks of The Work? Fill out the form linked below!! Make sure to mention that you want to do 6 Weeks of The Work!
6 Weeks of The Work interest you but seem a little intense? Try 4 Weeks of The Prep First!
4 Weeks of THE PREP is an intermediate training program created by one of the world’s top professional trainers and new Beachbody Super Trainer, Amoila Cesar. This program is designed to be a preparatory program so you will be able to do 6 Weeks of THE WORK or any other advanced program. Amoila models these workouts after the training regimens he creates for his pro athletes and celebrity clients, and focuses on six training elements: strength, hypertrophy, endurance, power, agility, and mobility. Throughout this program, Amoila will take you through 11 unique workouts which repeat over the course of 4 weeks to help you gain muscle and torch fat. And yes, there is a modifier! Just like 6 Weeks of THE WORK, don’t be surprised if Amoila and the cast drop a few f-bombs while they sweat it out (clean versions also available).
All of the workouts are approximately 30–40 minutes in length. Light, medium, and heavy dumbbells, Beachbody Resistance Loops, and Beachbody Strength Slides are required. Optional equipment includes: Chin-Up Bar, Chin-Up Max, and a Mat.
Below are the descriptions of the workouts. You will repeat each workout twice and Range & Repair four times throughout the program.
Push: This strength workout focuses primarily on the front of your body using pushing exercises that target and help strengthen your chest, triceps, and quads.
Legs: This workout hammers your lower half, using a combination of weight training and agility work to help you build strength, power, and definition.
Endurance & Agility: Burn fat as you build endurance and agility in this intense, heart-pounding workout that leaves no muscle untouched.
Pull: Target your back, biceps, and hamstrings with pulling exercises that help you build a stronger, more powerful physique.
Full Body Tempo: You’ll feel the burn with this total-body workout that uses slow, controlled movements to increase time under tension—a proven stimulus for muscle growth.
Isometrics: This challenging, low-impact workout builds strength and endurance from head to toe with static holds that help optimize muscle recruitment and time under tension.
Total Body Push/Pull: A combination of pushing and pulling exercises hit both your upper and lower body from the front and back to help build balanced, full-body strength.
Strength & Power: You’ll develop both with this hybrid workout, which incorporates resistance training and plyometric exercises to help you increase strength and power all over.
Cardio & Core: Agility drills, plyometric moves, and core exercises will have your heart pounding and sweat pouring to help you burn fat, build speed and agility, and sculpt a killer six-pack.
The Crucible: Do you have what it takes to complete this grueling test of physical and mental strength? Stay tough and give every rep your all!
Range & Repair: Enhance your recovery and exercise performance with mobility exercises designed to ease tension and increase range of motion from head to toe.
Here’s the sample workout!