![\"September](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/02\/14100401\/4-Weeks-for-Every-Body.960-715x358.jpg\")
<\/div>\nIf you\u2019re a fan of Autumn Calabrese or her original\u00a04 Weeks For Every Body<\/a>\u00a0program, get ready for this exciting new take on her stabilizing workouts.<\/p>\n Maybe you\u2019ve worked out with Autumn before, maybe you haven\u2019t, or maybe you\u2019ve been focused on her high-impact workouts like\u00a080 Day Obsession<\/a>.<\/p>\n Either way, you\u2019ll love this new Super Block and approach to low-impact fitness, designed to be paired with nutrition that leaves you feeling great.<\/p>\n By now you\u2019ve probably heard of\u00a0BODi Blocks<\/a>\u00a0\u2014 new programs that start on the first Monday of every month.<\/p>\n Traditionally, each Block features 5 workouts a week for 3 weeks, followed by an UP Week (which stands for Unconditional Progress) to reset and recover.<\/p>\n A Super Block is when our Super Trainers remake one of their most popular programs in the BODi Block format.<\/p>\n Occasionally, a Super Trainer will adjust the Super Block format because the original program already incorporates the optimal ratio of workout to recovery, like Autumn Calabrese\u2019s upcoming Super Block,\u00a04 Weeks For Every Body<\/strong>.<\/p>\n Instead of 5 workouts per week for 3 weeks, this Super Block has 4 workouts per week for 4 weeks without a traditional UP Week.<\/p>\n How this stays true to the block periodization philosophy is that you get ample rest and recovery time, but it\u2019s split up each week, rather than having one rest week at the end of the Super Block.<\/p>\n This Super Block is your chance to revisit one of your favorite programs with new workouts, new playlists set to popular music, and an entirely new experience.<\/p>\n It\u2019s all about giving you more of what you love, plus a little push to get you where you want to go.<\/p>\n Super Blocks are all about changing your relationship with healthy living in a way that makes sense for you and your schedule. It\u2019s all about helping you create consistency with your\u00a0Health Esteem routine<\/a>.<\/p>\n With direction from your Super Trainer, you\u2019re going to challenge yourself without overtraining.<\/p>\n You\u2019re going to take time for active rest and recovery. You\u2019re going to eat wholesome food that fuels your body for the next workout or your next busy day in everyday life.<\/p>\n Your life is busy. Pretending you\u2019re going to work out every day and never eat a cookie is silly.<\/p>\n And with all-new healthy recipes, we make it easy to stay on track and enjoy the foods you love.<\/p>\n So, we\u2019re ditching the perfection mindset and bringing you new programs every month that you can actually stick to because they work with real life. Really.<\/p>\n Want to learn more about BODi Blocks and Super Blocks?\u00a0Click here<\/a>.<\/p>\n You\u2019ve never experienced a Super Block quite like this. Autumn\u2019s goal is to get you feeling great in your body again \u2014 and she has outlined simple steps you can take to reach that goal.<\/p>\n It\u2019s a 4-week program that will challenge you while going easy on your joints \u2014 with low-impact moves that fire up your muscles, and when paired with the right nutrition, help promote a healthy gut biome.<\/p>\n To get the most out of your workouts and aid your gut health, you\u2019ll want to follow Autumn\u2019s nutrition program, The 4 Week Gut Protocol, which was designed to be done with 4 Weeks For Every Body.<\/p>\n Autumn\u2019s motivational training style will inspire you to do things you never thought possible, and you\u2019ll leave each workout feeling stronger, with vitality like never before.<\/p>\n You\u2019re going to love the simplicity of the 4 Weeks For Every Body Super Block. Each workout is 30 minutes (or less!) per day, 4 days a week, for 4 weeks.<\/p>\n During this workout journey, you\u2019ll do Autumn\u2019s specialized combination of low-impact workouts, cardio, and eccentric (lengthening) exercises to leverage the benefits of time under tension to help maximize your results. The focus is exertion; the benefit is balance.<\/p>\n Each workout day is dedicated to a different motion or part of your body. You\u2019ll rotate between push, pull, leg, and cardio days as you make daily progress.<\/p>\n The workouts are designed to be done at a slower, more deliberate pace to decrease the pressure on your joints, while fully engaging every muscle.<\/p>\n With the Super Block, you\u2019ll also unlock 4 bonus bike rides with Autumn that will challenge you, leaving you dripping in sweat and beaming with confidence.<\/p>\n These bonus rides can be added as a 5th workout day per week if you\u2019d prefer to maintain that schedule for consistency. Alternatively, it can replace a cardio day!<\/p>\n It\u2019s the same 4 Weeks For Every Body you know and love, but this round 2 has new moves set to popular music.<\/p>\n You\u2019ll only need a few pieces of equipment for this Super Block, like light, medium, and heavy dumbbells, a core ball, and a mat (optional).<\/p>\n If you choose to do Autumn\u2019s bonus cycle workouts, you\u2019ll need your\u00a0BODi Bike<\/a>.<\/p>\n Like the name says \u2014 4 Weeks For Every Body is for every body! And by following the nutrition program pairing, The 4 Week Gut Protocol, you can discover food sensitivities and see even better results as you look and feel great.<\/p>\n Super Trainer Autumn Calabrese makes it easy to see and feel the results quickly. Her workouts are accessible for all fitness levels with her combination of low-impact moves, cardio, and lengthening exercises.<\/p>\n If you\u2019re willing to put in the work and commit to yourself for 4 weeks, you\u2019re going to end the Super Block feeling amazing.<\/p>\n Nourish your body and accomplish your goals with Autumn\u2019s nutrition program, The 4 Week Gut Protocol.<\/p>\n Unaddressed digestive issues can negatively impact your energy, immune system, and mood. It can cause bloating and discomfort.<\/p>\n Autumn is no stranger to these tummy troubles and knows that a LOT of people struggle every day \u2014 that\u2019s why she created The 4 Week Gut Protocol.<\/p>\n Intended to be paired together, The 4 Week Gut Protocol and 4 Weeks For Every Body help to improve your gut biome through easy-to-follow steps.<\/p>\n It\u2019s simple: Isolate foods that might be causing digestive sensitivities. And what you find might surprise you. You\u2019ll start feeling better than you thought you could. Add in low-impact exercise and high-quality supplements.<\/p>\n Combining her firsthand experience and expertise, Autumn found a way to tackle her physically and emotionally challenging gastrointestinal issues while tying in a workout schedule that\u2019s easy to follow and easy on the joints.<\/p>\n And don\u2019t forget to grab Autumn\u2019s recommended supplement pairing \u2014 Optimize and Revitalize, a pre- and probiotic blend and a digestive enzyme blend that can aid your gut health.*<\/p>\n Yes! This much-requested cookbook features 100+ delicious recipes for every meal (and every body!), including snacks.<\/p>\n To purchase the cookbook,\u00a0click here<\/a>.<\/p>\n The 4 Weeks For Every Body Super Block begins\u00a0September 4<\/strong>\u00a0\u2014 but it\u2019s on sale now! You\u2019ll be able to purchase this Super Block as long as you have an active BODi membership.<\/p>\n You\u2019ll own the Super Blocks as long as you have an active BODi membership.<\/p>\n There are a few ways you can unlock the 4 Weeks For Every Body Super Block, plus an additional Super Block, for free:<\/p>\n For starters, you can purchase a Total-Solution Pack or Completion Pack (The Essentials Collection is the perfect choice to build your Health Esteem routine \u2014 and with Vegan Shakeology, it works with The 4 Week Gut Protocol).<\/p>\n And don\u2019t forget to add on the Autumn\u2019s Choice Kit for just $80 (a limited-time offer!) so you get everything you need for The 4 Week Gut Protocol.<\/p>\n You can also access 4 Weeks For Every Body and a second Super Block for free with your first purchase of a qualifying nutrition subscription in August.\u2021 We recommend Optimize and Revitalize for this Super Block.<\/p>\n What if you already have a nutrition subscription? If you renew your qualifying subscription in August, you\u2019ll unlock the 4 Weeks For Every Body Super Block for free.<\/p>\n What if you want just the standalone Super Block? You can access the 4 Weeks For Every Body Super Block for $29.<\/p>\n Just looking for nutrition? We have tons of new offers for The 4 Week Gut Protocol.\u00a0Click here to purchase<\/a>.<\/p>\n However you choose to unlock these Super Blocks, you need to have an active BODi membership to access them.<\/p>\n Want more info? Talk to your BODi Partner or click\u00a0here<\/a>\u00a0for details.<\/p>\n \u2021 Click\u00a0here<\/a>\u00a0for qualifying nutrition subscriptions.<\/em><\/p>\n Super Trainer Autumn Calabrese is the creator of 4 Weeks For Every Body and 21 Day Fix as well as other breakthrough fitness programs, the nutrition program The 4 Week Gut Protocol, the Portion Fix eating plan, and the FIXATE cooking show.<\/p>\n She\u2019s a certified holistic health coach through the Institute of Integrative Nutrition and has held certifications from NASM and AFPA.<\/p>\n Want to know what\u2019s coming up next? Check the Super Block Calendar below and take a look at the phenomenal trainers and hit programs we\u2019ve got lined up for you this year.<\/p>\n Get ready to have fun and feel amazing with tons of variety that keeps you coming back every month!<\/p>\n And don\u2019t forget to check out all the active Super Blocks on BODi:<\/p>\n In the For Beginners Only Super Block, Lacee Green\u00a0builds you up from your very first workout with expert cues and encouraging words to guide you safely and effectively through a range of exercises.<\/p>\n As you progress into Week 2, she introduces more intensity \u2014 but still at your pace \u2014 with precise coaching in every move. You\u2019ll build off these first weeks by taking all the movements you\u2019ve learned and combining them in Week 3.<\/p>\n FBO is for you if you need to learn exercise fundamentals and want to fast-track your progress, or if you\u2019re getting back into fitness after a break.<\/p>\n Now available on BODi<\/a>.*<\/p>\n It\u2019s everything you love about 21 Day Fix with Autumn Calabrese \u2014 now in a Super Block!\u00a0The workouts are similar to 21 Day Fix and 21 Day Fix Real Time. The moves are new, but the structure repeats over 3 weeks so you know what to expect.<\/p>\n Autumn designed it so you\u2019ll make progress each week as you gain confidence, push harder, increase your weights, and get stronger day by day.<\/p>\n Now available on BODi<\/a>.*<\/p>\n The FOCUS T25 Super Block is 3 weeks of cardio, lower- and upper-body weighted and bodyweight moves, and dynamic core work that all intentionally progress week by week as you get stronger.<\/p>\n The original FOCUS T25 pushed your limits in 3 cycles \u2014 Alpha, Beta, and Gamma \u2014 with 25 minutes of cardio and strength.<\/p>\n Shaun T now brings you the Delta edition, taking that efficient formula and injecting plenty of fresh, dynamic moves (you\u2019ll notice an uptick in weightlifting) while motivating you to reach for your personal best.<\/p>\n And before each workout, blend up Shaun T\u2019s\u00a0Berrylicious Energize Cooler<\/a>.<\/p>\n Now available on BODi<\/a>.*<\/p>\n The Job 1 Super Block with Jennifer Jacobs is 3 weeks long, with 3 strength and 2 cardio workouts per week that are perfect for all fitness levels.<\/p>\n You\u2019ll start with targeted strength training, get sweaty and energized with all-out HIIT days, challenge every muscle with dumbbells and resistance loops, and do heart-pounding bodyweight moves with minimal rest.<\/p>\n Finish every week with classic strength training and bodyweight intervals to help build muscle and endurance, and torch fat.<\/p>\n Jennifer\u2019s high-energy Bike 1 Super Block is a spin on the Job 1 concept: 20 minutes of work, 5 rides each week for 3 weeks.<\/p>\n You\u2019ll focus on endurance, strength, speed, and power using varying terrains and ride styles.<\/p>\n Now available on BODi<\/a>.*<\/p>\n And make sure to try JJ\u2019s\u00a0Double Chocolate Protein Smoothie<\/a>\u00a0after your workouts!<\/p>\n During this Super Block, you\u2019ll do Elise\u2019s specialized combination of strength and interval training, and barre workouts to target your entire body, especially your booty, legs, and core.<\/p>\n Elise\u2019s workouts are full of mindset-strengthening inspiration as well. Every workout\u2019s theme is based on a different affirmation, and during the workout, Elise will pose thought-inspiring questions to help you become physically and mentally stronger.<\/p>\n Now available on BODi<\/a>.*<\/p>\n Wake up to heart-pumping cardio and total-body metabolic conditioning 5 days a week, for less than 30 minutes a day with Jericho McMatthews.<\/p>\n She\u00a0incorporates HIIT-based cardio, core training, metabolic conditioning, and mixed martial arts in under 30-minute workouts. You\u2019ll build strength to help keep up your energy levels all throughout the day.<\/p>\n Now available on BODi.*<\/a><\/p>\n *\u00a0<\/em>To access Super Blocks, a\u00a0BODi membership<\/a>\u00a0is required. For more info, talk to your\u00a0BODi partner<\/a>\u00a0or\u00a0click here for details<\/a>.<\/em><\/p>\n<\/div>\nSo, what is a Super Block?<\/strong><\/h2>\n
Why are Blocks such a breakthrough?<\/h2>\n
Super Block Spotlight: 4 Weeks for Every Body with Autumn Calabrese<\/strong><\/h2>\n
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<\/a><\/p>\nWhat is the 4 Weeks for Every Body Super Block?<\/strong><\/h2>\n
What kinds of workouts can I expect?<\/strong><\/h2>\n
How is this evolving from the original program?<\/strong><\/h2>\n
Do I need any equipment?<\/strong><\/h2>\n
How do I know if the 4 Weeks For Every Body Super Block is right for me?<\/strong><\/h2>\n
What is recommended for healthy eating with this Super Block?<\/strong><\/h2>\n
Is there a 4 Week Gut Protocol cookbook?<\/strong><\/h2>\n
When can I access the 4 Weeks For Every Body Super Block?<\/strong><\/h2>\n
How do I access Super Blocks?<\/strong><\/h2>\n
Who is Autumn Calabrese?<\/strong><\/h2>\n
2023 Super Block Calendar<\/h2>\n
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<\/a><\/p>\nFor Beginners Only Super Block<\/h2>\n
21 Day Fix Super Block<\/h2>\n
FOCUS T25 Super Block<\/h2>\n
Job 1 & Bike 1 Super Block<\/h2>\n
Barre Blend Super Block<\/h2>\n
Morning Meltdown Super Block<\/h2>\n