The ultimate total body transformation in 6 weeks? It’s possible, but you have to put in the work.
BODi Super Trainer Amoira Cesar is known for getting celebrities into great shape and training some of the world’s best athletes in professional sports.
Now he has set his sights on you.
Six weeks of THE WORK is relentless functional training. Minutes of raw, uncensored, non-stop hard work. And Amoila won’t do anything less than 100%.
The training is grueling, so don’t be surprised if Amoira and the cast use explicit language while sweating. A clean version is available if that’s not your style.
You’ll sweat, you’ll scream, and you’ll definitely be tested. But by the end, Amoira will show you what your body is really capable of.
What is 6 weeks of THE WORK?
Designed by BODi Super Trainer Amoira Cesar, 6 Weeks of THE WORK is an advanced level program modeled after the training plans he created for professional athletes and celebrity clients.
This is serious functional training designed to help you build real-world strength and stamina that can be applied beyond the gym and into everyday life.
Over six intense weeks, he takes you through 36 grueling workouts that will help you build muscle, burn fat, and get in the best shape ever.
It’s no walk in the park.
As Amoira says, “It’s take it or quit it, there’s no in between.” But if you’re willing to commit to every minute, if you really want results, you’re ready to do the work.
Watch this video to learn more about 6 weeks of THE WORK.
What types of workouts will be included in 6 weeks of THE WORK?
Amoila has created a program based on six key training elements: strength, hypertrophy, endurance, power, agility, and mobility.
Five days a week, do an intense 45-minute workout that combines these elements to make your body stronger, leaner, and more agile.
You will also have one rest day and one active repair workout that is shorter than the other workouts to allow your body to recover and be ready for competition.
Throughout the program, your workouts increase in intensity and build on what you’ve already learned.
Compound lifts, agility drills, cardio, and other training methods will keep you challenged and get you back in top shape in no time.
However, before you begin, you must pass a fit test. Seriously.
This program has no qualifiers, so Amoila must verify that the user is performing the task.
If you fail, start with 4 weeks of THE PREP. With short workouts and all movement modifications, 4 weeks of THE PREP can help you build up to 6 weeks of THE WORK or other advanced BODi programs.
Workouts included in 6 weeks of THE WORK
push: This strength training focuses primarily on the front of your body, using pushing movements that target and strengthen your chest, triceps, and quadriceps.
leg: This workout combines weight training and agility training to help strengthen your lower body and increase strength, power, and definition.
Endurance and agility: This intense, heart-pounding workout that uses no muscles will help you burn fat while increasing your endurance and agility.
Pull: Strengthen your back, biceps, and hamstrings with pulling exercises to build a stronger, more powerful physique.
Full body tempo: This full-body workout uses slow, controlled movements to increase time under tension, proven to stimulate muscle growth, and you’ll feel the burn.
Isometric drawing: This challenging, low-impact workout will help build strength and endurance from head to toe, with static holds that help optimize muscle recruitment and time under tension.
Whole body push/pull: By combining pushing and pulling exercises, you will train both your upper and lower body from the front and back, helping to build balanced overall muscle strength.
Strength and power: Incorporating resistance training and plyometric exercises, this hybrid workout improves both abilities, increasing strength and power throughout your entire body.
Aerobic exercise and core: Agility drills, plyometric moves, and core exercises will get your heart pumping, get your sweat flowing, burn fat, increase your speed and agility, and help you build a great six-pack.
Crucible: Do you have what it takes to complete this grueling test of physical and mental strength? Stay tough and give your best on every rep!
Scope and repair: increase resilience and Improve your exercise performance with mobility exercises designed to relieve tension and increase range of motion from head to toe.
Each has a different focus – hips, T-spine, shoulders/chest/biceps, hamstrings/calves/ankles, upper body, and lower body.
What equipment do I need to do 6 weeks of THE WORK?
- Dumbbells (light, medium, heavy)
- resistance loop
- Strength slides (and boots)
- Options: pull-up bar, pull-up max, mat
What does 6 weeks of THE WORK include?
The 6-week THE WORK program includes:
- 36 unique workouts (clean and explicit versions available)
- bonus: 4 Weeks of THE PREP – 11 Unique Workouts (Clean and Explicit Versions Available)
- Digital program materials include:
- 6 Weeks of THE WORK Getting Started Guide
- 4-Week THE PREP Start Guide
- 6-week THE WORK fit test
- 6-Week THE WORK Workout Calendar
- BODi Nutrition Guide (print and digital versions)
What nutritional supplements are recommended?
Amoila expects you to give 100%, so it’s important to fuel your body with the nutrients it needs for optimal performance.
We recommend starting with Shakeology, a delicious superfood nutritional shake that will help you lay the foundation for better health.
Carefully crafted with over 60 ingredients to support healthy energy and digestion to help you stay on track with your weight loss goals. *†‡
And because we know there will be days when you feel tired and sore (Amoira guarantees it), we recommend you power up with Beachbody Performance, a system of targeted supplements that help boost energy and endurance, improve focus, support hydration, fight exercise-induced muscle soreness, and optimize recovery. This is the fuel you need to perform at your best every day. *
Amoira earned a bachelor’s degree in exercise science with a minor in psychology from the University of Central Florida. He is a NASM and NCCPT certified personal trainer with clients ranging from professional athletes and celebrities to the general public.
He was chosen to create 6 Weeks of THE WORK because he is known for demanding one thing. It’s about working hard and giving 100% effort to every workout.
Now let’s get to work!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
†Protein helps build lean muscle mass.
‡Not all products, flavors, and compositions may be available on the market.
