Bod Squad Workout Program

Monthly strength programs geared towards full body function, strength and aesthetics! These workouts are perfect for building muscle and staying lean!

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Self Guided Strength Workouts

With 5-6 new workouts each month, our program is your path to increased functional strength. These workouts not only help you increase muscle tone and lean out but also enhance your ability to perform everyday tasks with ease. Whether it's lifting groceries or staying active with your family, our workouts will empower you to excel. Go at your own pace, with your own tunes. We show you the moves, give you the reps, and let you fly.

Choreographed Treadmill Classes

Cardio like you’ve never experienced before! Plug in your headphones, jump on the treadmill, and be motivated through inclines, speed increases, and active recovery to push your limits. Fartlek training has never been so fun and invigorating.

Choreographed Follow Along Strength

Get ready to experience the difference with our follow-along circuit training workouts, choreographed to the beat of high-energy music that you will not be able to get enough of! These workouts are designed to increase your strength, tone and energy. Each month, we bring you 5-6 exhilarating 30-minute routines that target your abs, upper body, lower body, total body, and more. Get pumped, stay engaged, and push your limits to new heights!

Rest and Recovery

Recovery is a crucial part of any fitness journey. That's why we include a dedicated rest and recovery workout in each program. It allows your body to heal and regenerate, further enhancing your function and strength.

What is offered in Bod Squad?

Monthly Workouts

Each month brings a fresh workout experience, featuring:

✓5-6 Strength sessions
✓3 Treadmill cardio workouts
✓A rejuvenating recovery workout
✓AND dedicated rest days.

Progressive Strength

Our strength workouts follow a one-month cycle, allowing precise progress tracking. We guide you to achieve progressive overload, which means gradually increasing resistance or intensity during your workouts to help you successfully sculpt muscle, burn fat, and improve your strength.

Choose Your Style

You have the flexibility to choose between our traditional strength program, complete with show & go demos alongside your written plan, or dynamic follow-along workouts. Whether you prefer guidance or self-paced sessions, we've got you covered. Feel free to mix and match these options to suit your style, needs, and goals within your weekly routine.

Weekly Schedules

Your weekly plan comprises 5 active days and 2 vital rest and recovery days. Both our traditional and follow-along strength workouts operate on a one-month cycle for optimized strength development and achieving your desired body composition. Remember, building and maintaining muscle is essential for a lean and toned physique.

Muscle Focus

Tailor your workouts to meet your specific goals with Full Body, Upper Body, and Lower Body muscle splits. This approach allows you too easily integrate these workouts into your current routine inside or outside of the app.

Various Workout Types

Strength: Choose from traditional strength programs or engaging follow-along circuit training videos.

Core: Quick core circuits for individual workouts or seamless integration into your existing routine, plus comprehensive 30-minute follow-along sessions.

Cardio: Dive into invigorating 30-minute guided treadmill workouts in our Follow Along Workouts. These sessions leverage high-intensity interval training and a curated choreographed playlist to keep you motivated. We promise these will FLY by!

Recovery: Prioritize your body's balance, recovery, and performance with self-guided stretch routines or join our follow-along foam rolling and stretching sessions.

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Bod Squad Testimonials

Mercedes P

Love all these programs!

Doing your Bod Squad workouts and also doing the slim down. Nice to have someone who actually knows what they're talking about and who's plan actually works! Love all these programs!

Amanda S

I have never seen this much progression

This is my second month doing Bod Squad and I have never seen this much progression. It's encouraging to see how much more weight I can lift or how many more reps I can do by week 4 compared to week 1

Trish L

I can’t believe the difference

I finished the Ab rehab program and switched to Bod Squad and wow. I can’t believe the difference and I only do 2 to 3 a week.

Bod Squad FAQ

Are the workouts videos or written programs?

Both! You have two options. You can follow our show & go traditional strength training programs or the follow along video workouts. Feel free to mix it up between the two formats or follow one completely. These are updated each month to continue to challenge your strength and overall fitness!

What equipment do I need? Do I need access to a gym or can I do them from home?

You’ll want access to light/medium/heavy dumbbells, a resistance band, hip circle and a bench or something that can be utilized as one. These workouts can all be done right from home, or you can take them with you to your favorite gym!

How long do the workouts take?

The traditional written programs will take you roughly 45-60 minutes depending on how quickly you move through your reps or rest between sets. The follow along videos are all 30 minutes and can be paired with the optional guided choreographed treadmill runs that are also 30 minutes.

Can I pair this with other programs/gyms/group fitness classes?

You can! You can pick and choose what you would like to use and work it in to your current routine, or you can follow the monthly programming exactly as laid out. Feel free to use Bod Squad however best fits your needs and goals!

Can I start Bod Squad during Ab Rehab?

Bod Squad does involve more advanced and dynamic movements. We recommend you wait until phase 2 or later of Ab Rehab to implement these, but of course you know your body best!

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What’s Included in Your Subscription?

You’ll have access to expert coaches and programs for all the crucial aspects of motherhood, including:

Ab & Pelvic Floor Rehab
C-Section Recovery Protocols
30 Day Slim Down Nutrition Program
Ab Rehab Plus+ (Advanced)
Bod Squad Monthly Workout Program
Supplement Store
Sleep Training (0-48 Months)
Post Pregnancy & Maternal Mental Health Support
Lactation support
10 Day Detox
Easy Eats Lifestyle Recipes

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