How to Mix and Match BODi Workouts

The way to mix and match BODi workouts starts with identifying your goals and then creating a hybrid plan based on those goals. Once you have your goals, then use the advice below and get started on achieving them!

Ditch the Routine, Not the Results: Your Ultimate Guide to Mixing and Matching BODi Workouts

You’ve subscribed to BODi (formerly Beachbody on Demand), and you’re staring at a digital library bigger than any Blockbuster video store from your childhood. From the high-intensity cardio of Shaun T  to the heavy lifting of LIIFT MORE and the graceful burn of XTEND Barre, the options are endless. But what happens when you finish a program? Or what if you love lifting but want to improve your cardio, and your chosen program only has one cardio day?

Friend, it’s time to go off-roading. It’s time to create a “hybrid schedule.”

Mixing and matching workouts with the BODi app is the secret weapon for busting through plateaus, keeping your mind engaged, and creating a fitness plan that is 100% you. Here’s how to become the master of your own workout calendar.

Why Go Hybrid?

Sticking to a single program from start to finish is a fantastic way to get results. They are expertly designed for that very purpose. But creating a hybrid schedule offers its own set of powerful benefits:

• Annihilate Plateaus: Your body is smart. It adapts to stress. By constantly introducing new types of workouts, you keep your muscles guessing, which can ignite new progress in strength and weight loss.
• Target Your True Goals: Want to build a stronger core while also training for a 5k? You can! A hybrid schedule lets you pull from different programs to focus on multiple goals simultaneously.
• Crush Boredom: Let’s be honest, even the best workout can feel a little stale after the sixth week. Mixing it up keeps your fitness routine fresh, exciting, and something you look forward to.
• Fit Your Life: Some days you have 60 minutes. Other days, you barely have 20. A hybrid plan allows you to plug in workouts of different lengths to match your daily schedule without sacrificing consistency.

Step 1: Define Your Primary Goal

Before you start cherry-picking workouts, you need a North Star. What is the main thing you want to achieve right now?

• Weight Loss & Fat Burn: Your focus should be on creating a calorie deficit. A great hybrid for this goal combines metabolic conditioning, strength training (to build calorie-burning muscle), and High-Intensity Interval Training (HIIT).
  • Foundation Programs: 21 Day Fix, FIRE AND FLOW, Job 1
  • Mix-in Workouts: TurboFire (for epic HIIT), SHAUN T's cardio workouts, a running block from 30 Day Breakaway.
• Muscle Building & Strength: Your goal is hypertrophy and progressive overload. You’ll want a schedule dominated by strength training, with enough rest to allow for muscle repair.
  • Foundation Programs: LIIFT4, Body Beast, LIIFT MORE
  • Mix-in Workouts: Add a leg day from 645 for functional strength, a Hammer and Chisel workout for pure power, or a short 10-Minute Abs routine.
• Improve Flexibility & Mobility: Maybe you feel tight and want to move more freely. Your schedule should prioritize lengthening and strengthening in full ranges of motion.
  • Foundation Programs: BODi Yoga Studio, Xtend Barre, PiYo
  • Mix-in Workouts: Swap a cardio day for a dance workout from LET'S GET UP!. Incorporate the mobility and recovery day workouts from any program (Amoila Cesar’s are fantastic).

Step 2: Build Your Weekly Template

Once you know your goal, it’s time to play architect. The easiest way to start is by choosing a “primary” program and then making strategic swaps.

The “Plug and Play” Method:

1. Choose Your Base: Pick a program that most closely aligns with your goal. Let’s use LIIFT4 as an example. Its structure is 4 days of lifting and HIIT per week.
2. Identify Swap Days: You have three “rest” days in the LIIFT4 schedule. These are perfect slots for add-ons. You could also swap one of the existing workouts.
3. Fill the Gaps:
   • Want more cardio? Add a 30-minute TurboFire HIIT session on a rest day.
   • Need to de-stress and improve flexibility? Add a 30-minute flow from the BODi Yoga Studio on another rest day.
   • Feeling extra tight? Replace the LIIFT4 stretch with a longer, 15-20 minute Controlled Stretch session.

Sample Hybrid Schedules:

The “Total Body Tone-Up” Week

• Monday: LIIFT4 – Chest & Triceps
• Tuesday: TurboFire – HIIT 25
• Wednesday: BODi Yoga Studio – 30-Minute Vinyasa Flow
• Thursday: LIIFT4 – Back & Biceps
• Friday: 21 Day Fix – Lower Body Fix
• Saturday: Xtend Barre – 30 Minute Signature
• Sunday: Full Rest or a Controlled Stretch session

The “Strength & Stamina” Week

• Monday: Body Beast – Build: Chest & Tris
• Tuesday: 30 Day Breakaway – Your choice of a running workout (Treadmill or Outdoor)
• Wednesday: Body Beast – Build: Legs
• Thursday: Active Recovery – 21 Day Fix – Pilates Fix
• Friday: LIIFT MORE – Shoulders
• Saturday: SHAUN T week – 25-minute Pure Cardio workout
• Sunday: Rest

Step 3: Use the BODi Filters to Your Advantage

The BODi app’s filter function is your best friend. Don’t know what to do on a given day? Head to the workout library and filter by:

• Time: (10-30 min, 30-60 min, etc.)
• Type: (Cardio, Strength, Yoga, Dance, etc.)
• Trainer: (Find your favorites!)

This is the perfect way to discover new workouts and find the exact session you need to fit your mood and schedule for the day.

A Final Word: Listen to Your Body

The most important rule in any fitness plan—hybrid or not—is to listen to your body. If you’re feeling rundown, don’t be a hero. Swap that intense HIIT session for a recovery workout or take a full rest day. The goal is sustainable progress, not burnout.

So go ahead, open up that BODi library and start exploring. Your perfect week of workouts is waiting for you to create it.