logo

Challenge Group Guide


Get content you can customize and share with your 22 Minute Hard Corps® Challenge Groups.

        Getting Started

  1. Create a Challenge Group in the My Challenge Tracker Coach Portal, and invite your participants to download the My Challenge Tracker App. Alternatively, you can set up a private Facebook® group.
  2. Review the Product Training Guide for everything you need to know about 22 Minute Hard Corps.
  3. Share this message from Tony with your challengers.
  4. Post Week 0 topics to your group's feed.

        Challenge Group Best Practices

  • Use My Challenge Tracker. My Challenge Tracker was designed to help you run your Challenge Groups and get your customers the best results possible. Using the app, your participants can track their workouts, Shakeology, weight, measurements and progress photos, while interacting with one another in a closed forum. Simultaneously, with the Coach Portal, you can gain insights into your participants’ daily activities to help keep everyone accountable.
  • Kick off with a group meeting and set expectations. Whether in person, via Zoom or over the phone, holding an initial group meeting is a great way to set clear expectations that can define a rewarding experience for your participants. It also creates a team culture where participants can feel a sense of belonging and gain encouragement from others. Walk them through the My Challenge Tracker app, showing them how to track their activity and engage within the group. Tell them what they need to do to be successful (i.e., check in daily, drink Shakeology, set realistic short-term and long-term goals, etc.). Share how you and others in the group will support them along the way.
  • Share the Team Beachbody meal prep guides. These guides are tailored to different calorie needs and make meal prep simple, providing grocery lists and step-by-step instructions for planning breakfasts, lunches, dinners and snacks — one week at a time.
  • Lead by example with our #1 Vital Behaviour, be proof the products work. Track your activity and share your experiences daily, so your participants can replicate actions that will help them succeed.
  • Connect and check in with participants constantly. Notice someone hasn’t been logging their activity? Reach out to them individually to make sure everything is okay and encourage them to get back on track. They’ll be more likely to stick with the challenge if they know someone is holding them accountable.
  • Surprise your participants; throw down a challenge. Whether it’s a day where everyone completes 10 push-ups, shares their favorite meal photo and recipe, or does the most squats in a minute, small prizes or contests can help keep your participants engaged and motivated.
  • Recognize, Recognize, Recognize! Another Coach vital behaviour, it’s key to recognize the positive changes and healthier lifestyle choices people make, no matter how small. Recognition keeps challengers engaged and motivated. Consider designating a day of the week to highlight someone’s success, or, better yet, do it daily.
  • Encourage participants to submit their results to the Beachbody Challenge contest. Everyone loves free stuff. Make sure your participants enter the contest once they complete their challenge to get rewarded with a free completion prize, and a chance to win some cash.
  • Continue with the momentum even after your Challenge Group ends. Check out these tips for effectively wrapping up your Challenge Groups and getting your participants to join your next challenge – or transition to become a Coach.

        Note Regarding Links

This guide contains links to products and resources on TeamBeachbody.com. To ensure you receive credit for any sales made through these links, simply append this (inserting your OWN Coach repID) to the end of the URL: ?referringRepId=yourID


   OR FILTER BY:      
Select the content topics you'd like to view and then click "Filter."

Motivation   Shakeology   Nutrition   Fitness   Beachbody Performance   Check-In   Getting Started   Success Story   Trainer Tips  

 

Week 0

(Week prior to challenge start date)
Day 1
Getting Started

Welcome, everyone! Throughout our journey, I'll be posting healthy eating and fitness tips, success stories, inspirational thoughts, recipes, and more.

However, this group isn't just for me to post stuff—it's for you to ask questions, get answers, and connect with each other.

Here's a few questions to introduce yourself. Copy and paste your answers in the "comment" section.

  1. Where do you live?
  2. What's your occupation?
  3. What part of your body would you like to work on most?
  4. What food(s) do you dislike?
  5. Why did you decide to join this challenge?
image
Day 2
Getting Started

If you haven't already, log in to Beachbody On Demand, where can stream your 22 Minute Hard Corps workouts and access the Rations for Results Nutrition Field Guide, as well as other material to support your challenge.

This is your chance to get a head start if you're still waiting for your programme to be shipped!

image
Day 3
Getting Started

Now that you've either gotten your 22 Minute Hard Corps kit in the mail or logged in to Beachbody On Demand, here are some tips to get familiar with the programme:

  1. Review the Quick Start Mission Guide and Basic Training Action Plan calendar.
  2. Grocery shop for foods contained within the Rations for Results Nutrition Field Guide.
  3. Download these 22 Minute Hard Corps worksheets: https://tbbcoa.ch/22MHC_Worksheets
  4. Watch the intro video on Disc 1 Cardio.
  5. Take the PT Fit Test and tell us how it went! You'll be amazed how much you'll improve over the next 8 weeks.
image
Day 4
Getting Started / Motivation

Let people close to you know about your health and nutrition goals—their awareness will help you achieve the results you're looking for!

Use these tips to successfully set and achieve your goals.

image
Day 5
Shakeology

If you’re drinking your Shakeology, you might be noticing a few changes. For me, it was healthy energy†, which I loved.

What positive changes have you noticed since starting to drink Shakeology?

† Vitamins C, B6, and B12 contribute to normal energy-yielding metabolism.

image
Beachbody Performance

Get that "tingly" feeling after taking Energize? Don’t worry. Energize contains beta-alanine, which can create a mild tingling or itching sensation on the skin for some people. This response is common and typically subsides within 60 to 90 minutes.

image
Day 6
Nutrition

If you don't already have the colour-coded portion-control containers mentioned in your nutrition guide, consider adding them to your plan. Although not required, they're a great way to keep your eating on track.

image

Day 7
Getting Started

1-2-3...smile! Take your "before" photos and measurements today so that, as your body transforms, you can measure your changes against where you began. I know not everyone likes to document things about themselves that they wish to change—but trust me, do it now and you'll be thankful later.

As a side note, by taking a "before" photo, you'll be able to enter the Beachbody Challenge to claim a free 22 Minute Hard Corps Official Member Challenge Coin.

image

Week 1


Day 1: Cardio 1 and Core 1
Day 2: Resistance 1
Day 3: Cardio 1 and Core 1
Day 4: Resistance 1
Day 5: Cardio 2 and Core 1
Day 6: Resistance 1
Day 7: Day Off
Day 1
Motivation / Trainer Tip

Hey recruits, it's Day 1. Let's get the ball rolling with a personal message from your trainer—Tony Horton! Good luck with your first workout and let us know how it went!

Day 2
Motivation

"You will never find time for anything. If you want time, you must make it." —Charles Buxton

Just give me 22 minutes a day for the next 8 weeks to transform into a healthier you! Have you been tempted to make excuses why you can't get your workout in? What were they and how did you push through?

image
Day 3
Nutrition

It’s super-important to focus on eating right while you complete 22 Minute Hard Corps to get the best results. Stumped? Check out these nutrition tips and meal prep ideas: https://tbbcoa.ch/19_Meal_Prep_Ideas

Day 4
Fitness

This is just the beginning of your journey. Start out slowly and focus on consistency as opposed to the completion of every rep. Build a strong foundation to help protect yourself from injury. You can do this—one push-up, burpee, and crunch at a time.

Speaking of crunches—are you completing the optional core workout on cardio days? Not only will the core routine accelerate your results, but by building a strong core, you'll be able to power through the movements in 22 Minute Hard Corps more effectively. Make it part of your routine! You'll be amazed at the benefits.

image
Day 5
Shakeology

Nutrition is half the battle. While 22 Minute Hard Corps workouts might kick your butt into gear, it’s all about feeding your body with nutrient-dense ingredients. As a superfood protein shake, Shakeology is a great way to help you get the nutrition you’ll need during this programme. Have you been drinking your Shakeology?

image
Beachbody Performance

I can tell you from firsthand experience that Beachbody Performance Energize and Recover help me get the most out of my workouts. But you probably have some questions about what makes these supplements different from everything else on the market. Well here are just a couple things that sets them apart:

  • Developed by Harvard-trained scientists using cutting-edge sports science and nutrition research.
  • Formulated with ingredients scientifically shown to help make a difference in intense exercise performance†, sharpen focus, and help support a growth in muscle mass.***
  • No gimmicky ingredients. Beachbody Performance is backed by evidence-based ingredients to help improve performance.†
  • No artificial colors, flavors, sweeteners, or preservatives.

†Contains caffeine, which enhances mental alertness during intense muscular activity. Requires 2 scoops
***High in Protein. Protein contributes to the maintenance of muscle mass.

Day 6
Success Story

"I was a little sceptical about 22 minutes but I was also sceptical about a home workout in general without a gym and using machines and the super-heavy weights. This definitely proved me wrong...I didn't think 22 minutes was long enough and it definitely is!*" —Shallamar M.

Results vary based on effort and following Beachbody’s healthy eating plan.

image
Day 7
Check-In

Awesome job completing Week 1! You should be so proud of yourself...I know it wasn't easy. Don't forget to use this day of rest to prep your meals for the upcoming week.

We all have our own reasons for committing to getting healthy and fit. Who's willing to share what kept them going this week?

image

Week 2


Day 1: Resistance 2
Day 2: Cardio 2 and Core 1
Day 3: Resistance 1
Day 4: Cardio 1 and Core 1
Day 5: Resistance 2
Day 6: Cardio 2 and Core 1
Day 7: Day Off
Day 1
Nutrition / Trainer Tip

What exactly does it mean to eat right? Tony explains: https://youtu.be/wDeqHI9xYg0

Day 2
Motivation

While there's still a long way to go, take a moment to acknowledge what you've accomplished over the last several days.

image
Day 3
Nutrition

Food for thought: Eating only 3 times per day ISN'T the best way to fuel your body. Instead, eat five times per day, dividing your caloric needs between 3 meals and 2 snacks, to help your blood sugar remain stable.

Check out pages 2 and 3 of the Rations for Results Nutrition Field Guide to determine how many calories your body uses each day.

image
Day 4
Fitness

Who has ever been tempted to skip a warm-up or cooldown in an effort to save time? Don't cave! This can be incredibly detrimental to your progress. Your body needs to warm up to prepare for the hard work and to cool down to safely lower your core temperature and heart rate. Be sure to take those extra minutes before and after each workout to care for your body!

Day 5
Shakeology

Sometimes it takes something extra to get you where you want to be. This morning, I was feeling tired and wanted to skip my morning workout. But I didn’t. Instead, I made myself Shakeology and nailed my workout. Sometimes starting off my day with a delicious guilt-free shake keeps me honest in my food choices later in the day. Anyone else feel the same?

image
Beachbody Performance

I have a confession...sometimes my only motivation for working out is knowing that a chocolaty, creamy Beachbody Performance Recover shake is waiting for me at the finish line! I mean, yeah, it has protein, which when consumed after exercise, supports muscle protein synthesis and growth*, but it also tastes SO good. Anyone else as addicted to Recover as me?

*High in Protein. Protein contributes to the maintenance of muscle mass

Day 6
Motivation

It's your last workout of the week! If you woke up this morning and forgot the answer to the simple question, "Should I work out today?" here's a hint to the correct answer:

image
Day 7
Check-In

Now that we're two weeks in, you should start feeling more confident that you can get through 6 more weeks! Don't beat yourself up if you miss a day (or two) of exercise. Life can be unpredictable. Just make a commitment to yourself to get back to the workouts as soon as you can. Also take this day to prep your meals for the rest of the week. Nutrition is just as important as exercise!

image

Week 3


Day 1: Cardio 1 and Core 1
Day 2: Resistance 1
Day 3: Cardio 2 and Core 1
Day 4: Resistance 2
Day 5: Cardio 1 and Core 1
Day 6: Resistance 2
Day 7: Day Off
Day 1
Fitness / Trainer Tip

Can you believe we're already on Week 3? How is everyone feeling?

To start Week 3, watch this quick video, where Tony demonstrates how to use the PT sandbag: https://youtu.be/4JspEPvnQtw

Day 2
Motivation

What's your "why"? Having a reason why you are doing this challenge can make all the difference on days where you just don't want to get out of bed.

Do you have a big vacation planned? Do you want to be more active with your kids? Whatever the reason, stay focused on your goals and you'll soon be able to enjoy the fruits of your labour.

image
Day 3
Nutrition

Are you sabotaging your weight loss? https://tbbcoa.ch/Sabotaging_Weight_Loss

Day 4
Fitness

Tips for getting through your toughest workout:

1. Mentally prepare.
2. Find a workout buddy.
3. Get into a routine.
4. Make your goals specific.
5. Use the 3 Ps: Positive Images, Power Words, and Present Focus

image
Day 5
Shakeology

I’m having a debate with myself: Which Shakeology flavour is the best? All of the flavours of Shakeology do the same thing: help you build lean muscle mass, provide healthy energy† and support healthy digestion‡, and support normal immune system function*. But what about FLAVOUR? It changes weekly for me. This week I am all about Vanilla, but last week it was nothing but Chocolate Vegan.

† Vitamins C, B6, and B12 contribute to normal energy-yielding metabolism.
‡ Calcium contributes to the normal function of digestive enzymes.
*Vitamins A, C, and Selenium contribute to the normal function of the immune system.

image
Beachbody Performance

No matter what level of athlete you are, timing your pre-workout nutrition is important if you want to maximize the work you're about to do. If you need to eat before a workout, do so at least 2 hours before exercising to give your body time to digest. And be sure to take your Beachbody Performance Energize 30 minutes before sweating it out—that gives it plenty of time to kick in!

image
Day 6
Success Story

"The last time I was in shape and when my body looked like this, I was working out 20 hours a week. Now, after 22 Minute Hard Corps, I worked out three hours a week and my body looks better than it did then.*"
—Carl T., US veteran

Results vary based on effort and following Beachbody’s healthy eating plan.

image
Day 7
Check-In

To get the results you want, you've got to stay consistent. And your challenge is here to help. Make exercise and nutrition who you are, not just something you do.

Got questions? Everyone does. Ask away and together we'll work toward finding a solution that's useful for you.

image

Week 4


Day 1: Resistance 3
Day 2: Cardio 2 and Core 1
Day 3: Resistance 1
Day 4: Cardio 3 and Core 1
Day 5: Resistance 2
Day 6: Cardio 1 and Core 1
Day 7: Day Off
Day 1
Motivation / Trainer Tip

Recruits, you are almost halfway through the programme!

Today's video from Tony is all about achieving the goals you set for yourself at the beginning of the programme. https://youtu.be/3xQD49P_wjc

Day 2
Fitness

Remember when you started the programme and had to do Gorilla Crawls? I hope you're doing them with gusto now.

The best way to gauge your transformation is by ignoring the scale. Remember, as we build lean muscle, we actually gain weight. So the best way to determine how we're doing is by how our clothes fit, how we look, and how we feel.

image
Day 3
Motivation

If you still find yourself struggling, keep this in mind as you push through Week 4:

image
Day 4
Nutrition

One of the biggest reasons we get heavier is because we overeat. Often we overeat because our bellies don't tell our brains we're full until 20 to 30 minutes after eating. So eat slower and take breaks before going for seconds—you'll usually find you don't actually need more and will avoid that uncomfortable food coma feeling.

image
Day 5
Shakeology

Try this delicious Shakeology recipe: https://tbbcoa.ch/SHK_RECIPES_2015

image
Beachbody Performance

Tony doesn't lie. See what he thinks about Beachbody Performance: https://tbbcoa.ch/Tony_BBP

Day 6
Check-In

It's nearly the end of your first month, which means it's time to take your measurements and photos. Don't trust your mind to remember the state of your body on Week 4—trust the camera and the pen. Even if you're not exactly where you hoped to be, don't get discouraged.

Remember, the numbers on the scale aren't accurate gauges of your success. Everyone's body is different, and on its own unique transformational journey.

"Like" this post once you've taken your measurements and photos and feel free to share with the group.

Day 7
Motivation

Congrats! You've made it halfway through 22 Minute Hard Corps!

This is an amazing feat—something you should take tremendous satisfaction from. Think about it...you just got through the first month of a Tony Horton workout programme. Take the PT Fit Test today to see how far you've come.

What are you most proud of so far? Please share!

image

Week 5


Day 1: Resistance 2
Day 2: Cardio 2 and Core 2
Day 3: Resistance 3
Day 4: Cardio 3 and Core 2
Day 5: Resistance 2
Day 6: Cardio 2 and Core 2
Day 7: Day Off
Day 1
Fitness / Trainer Tip

Welcome to Week 5! Let's get hard corps!

The core routine intensifies this week. Are you ready to do 22 reps of V-Ups with Tony? https://youtu.be/Mu9uTDX54yE

Day 2
Motivation

Remind yourself of this important note as you tackle this week.

You're all making great progress!

image
Day 3
Nutrition

Feeling hungry even though it's not meal or snack time? Before you dash to the pantry, have a glass of water. Your body may be masking dehydration for hunger. So instead of your body needing food, it actually just needs some good ol' H20.

image
Day 4
Fitness

Sore, hungry, or slow? Embrace it! They're signs that 22 Minute Hard Corps is working for you. This phase will pass.

Don't believe me? Read this: https://tbbcoa.ch/Signs_Program_Working

Day 5
Shakeology

Real talk: Did you know Shakeology can help support healthy digestion? That's because it is formulated with calcium, prebiotics, probiotics, fibre, and digestive enzymes.

Beachbody Performance

Recover has some of the best types of proteins at just the right levels. Curious about what they are? https://tbbcoa.ch/BBP_PROTEIN

Are you feeling the difference Recover has made to your workouts?

image
Day 6
Success Story

"What I like most about the transformation is how I feel in clothing. Because none of us really walk around wearing a sports bra and jeans on a daily basis, the transformation that I've noticed most is when I put on clothing. Everything fits better.*"
—Stephenie W.

*Results vary based on effort and following Beachbody’s healthy eating plan.

image
Day 7
Motivation

Keep this stat in mind as you get ready to crush your next week:

image

Week 6


Day 1: Resistance 1
Day 2: Cardio 2 and Core 2
Day 3: Resistance 3
Day 4: Cardio 1 and Core 2
Day 5: Resistance 2
Day 6: Cardio 2 and Core 2
Day 7: Day Off
Day 1
Check-In / Trainer Tip

Are you getting enough rest on this programme? Find out from Tony: https://youtu.be/jb1kZJUowj8

Day 2
Nutrition

Quick tip: steam your vegetables as opposed to boiling them. It's much healthier!

When veggies are boiled, many of their precious nutrients are lost in the water. And the longer they're boiled, the less nutritious they become.

image
Day 3
Success Story

"I cannot see myself doing any other workout compared to doing this. And looking like this. These are the results that I wanted with other workouts I've done in the past.*"
—Juliez F.

*Results vary based on effort and following Beachbody’s healthy eating plan.

image
Day 4
Motivation

Are you guys crushing it?

Tony's most effective moves are those that he "loves to hate." Which move in the programme so far makes you think "I love it but hate it" at the same time?

image
Day 5
Shakeology

You know what they say…it's easier to stick with it than to start over! I want you to focus on being consistent with your nutrition this week. And one of the easiest ways to do that is by enjoying your Shakeology every day!

How do you stay on point with your nutrition? Do you keep Shakeology in the car? Do you prep your meals for the week? Share your tips for being consistent in the comments!

Beachbody Performance

Have you ever wondered why Energize is neon yellow? It's NOT yellow food dye—it's the quercetin! Quercetin is a plant-based nutrient that’s been drawing attention in the sports nutrition world. Fun fact—it's also found in the skin of apples and grapes!

image
Day 6
Fitness

Recovery is one of the most misunderstood aspects of physical fitness. Muscles actually grow when at rest, so when you're working out six days a week, they require sleep. Make sure you get at least 7-8 hours of sleep a night and use your recovery day weekly to allow your muscles to heal.

image
Day 7
Motivation

Six weeks down, two to go. You've made it this far. No reason you can't continue to crush it in 22 minutes a day!

image

Week 7


Day 1: Resistance 3
Day 2: Cardio 1 and Core 2
Day 3: Resistance 1
Day 4: Cardio 3 and Core 2
Day 5: Resistance 3
Day 6: Cardio 3 and Core 2
Day 7: Day Off
Day 1
Fitness / Trainer Tip

Here are some insights from Tony on proper form and how to increase your intensity during your workouts: https://youtu.be/GUiUyQk1Evs

Day 2
Nutrition
Eat less CRAP:
Carbonated drinks
Refined sugar
Artificial sweeteners and colours
Processed foods

Eat more FOOD:
Fruits and veggies
Organic lean proteins
Omega-3 fatty acids
Drink water
image
Day 3
Motivation

Don't think you'll make it to the finish line?

"I wouldn't say anything is impossible. I think that everything is possible as long as you put your mind to it and put the work and time into it."
—Michael Phelps

image
Day 4
Motivation

Tony spends several days a year visiting military bases and meeting with active military and US veterans. It's an initiative that's near and dear to his heart, and helped inspire him to create 22 Minute Hard Corps. Log on to Beachbody On Demand and listen to Tony's 22 Minute Hard Corps Q&A to learn more.

As you near the end of the programme, tell us how've you been inspired during the past two months.

image
Day 5
Shakeology

Here's a special treat I think you'd enjoy. If you have Vanilla Shakeology, try this delicious Apple Oatmeal Cookie Shakeology recipe:
½ cup water
½ cup unsweetened almond milk
1 scoop Vanilla Shakeology
1 Tbsp. quick-cooking rolled oats
¼ cup unsweetened applesauce
1 tsp. ground cinnamon
1 cup ice

Beachbody Performance

Who knew such a small fruit could make waves in the fitness community? Pomegranate extract (like the kind found in your Beachbody Performance Recover) has been gaining lots of attention lately from researchers and athletes alike for its post-workout effects!

image
Day 6
Success Story

"Once you start to feel stronger physically, you start to feel stronger mentally and emotionally. And you feel like you can take a little bit more and you can handle a little bit more. And so I feel like that is one of the biggest changes for me.*"
—Lauren O.

Results vary based on effort and following Beachbody’s healthy eating plan.

image
Day 7
Check-In

Only one more week to go. I'm so proud of you guys!

Today is your rest day, so take a break! Do some stretching or get outside and enjoy the fresh air. Also, be sure to prep your meals today so you can focus on crushing your workouts in the final week.

What are your plans for this rest day?


Week 8


Day 1: Resistance 3
Day 2: Cardio 3 and Core 2
Day 3: Resistance 2
Day 4: Cardio 2 and Core 2
Day 5: Resistance 3
Day 6: Cardio 3 and Core 2
Day 7: Day Off
Day 1
Motivation / Trainer Tip

By now, you know how it goes—let's finish strong this week!

Tony has a few encouraging words and nuggets of wisdom to help you push through your final week: https://youtu.be/ZoisOMllpTg

Day 2
Nutrition

Here's a simple, yet highly effective, nutrition tip:

image
Day 3
Fitness

What are you doing differently now that you couldn't do—or simply didn't want to do—8 weeks ago? And how does this new activity make you feel?

Have you mastered these five moves? https://tbbcoa.ch/1R0pJiG

image
Day 4
Motivation

Although you are nearly finished with this challenge, I hope this is just the start of your fitness journey. Look at what you accomplished over the past several weeks. Imagine what you can achieve in a lifetime!

image
Day 5
Shakeology

It's been a few months since you whipped out the blender and started sipping Shakeology. By now, you should be experiencing more positive changes.

How has Shakeology helped improve your healthy lifestyle and fitness?

Beachbody Performance

A lot of supplements out there contain tons of artificial crap or "fillers." That's why I'm really happy that Beachbody focused on using healthier ingredients for their line of Beachbody Performance supplements. With ingredients like beta-alanine, pomegranate extract, and green tea, I can take my workouts to the next level without having to worry about sketchy ingredients.

Day 6
Motivation

Can you believe we're about finished with our Challenge Group? How do you feel? You should feel good about yourself...you've nearly completed 8 weeks of grueling, high-intensity workouts, using the right nutrition to back them up. Be proud of this—I know I'm proud of you.

As a side note, if you have any interest in helping others complete 22 Minute Hard Corps, like you're about to do, or any fitness programme for that matter, message me about my Coach Sneak Peek—the opportunity may surprise you.

image
Day 7
Check-In

Way to go everyone, we've reached the finish line! By now, you've probably come a long way. Be proud of your success—I'm so proud of each and every one of you!

And now it's picture time. Take your "after" photos and measurements, as well as your final PT Fit Test, to see your progress and share with the group one last time.


Hell Week


Day 1: Cardio 1, Cardio 2, and Core 1
Day 2: Resistance 1 and Resistance 3
Day 3: Cardio 1, Cardio 3, and Core 2
Day 4: Resistance 2 and Resistance 3
Day 5: Cardio 2, Cardio 3, and Core 2
Day 6: Resistance 3 and Resistance 1
Day 7: Cardio 3, Cardio 1, and Core 2
Day 1
Motivation / Trainer Tip

Are you ready for Hell Week, recruits? You better be! Listen to Tony's advice on how to maximise your results for this week! https://youtu.be/Nq_25gxr1Ag

Day 2
Motivation

You've signed the Hell Week Challenge Card, so now it's time to get to work on your commitment. When the going gets tough, remember how much you have improved over the last 8 weeks to be able to take on this challenge—and give it all you've got! You will be amazed at what you can accomplish.

image
Day 3
Check-In

Are you keeping your form in check throughout the workouts? If you are getting tired and losing good form—lessen the load but keep up with the pace. You want to come out of Hell Week "Lean and Mean," not "Bruised and Battered."

Day 4
Nutrition

Now that you have hard corps results, here are some small changes you can implement to make your life healthier every single day: https://tbbcoa.ch/Small_Changes_For_Health

What simple changes will you make to be healthier?

image
Day 5
Shakeology

Now that we're almost at the end of the challenge, hopefully you've developed a bunch of new habits that will help you continue living a healthier life.

Drinking Shakeology is one of the habits I've stuck with since I completed my first-ever Beachbody programme. I've been drinking the stuff over the last [insert length of time you've been drinking Shakeology], and I really believe it's what's helped me stay consistent. I hope that it's made as much of a difference for you as it has for me on my journey.

Beachbody Performance

Now that we're almost at the end of the challenge, hopefully you've developed a bunch of new habits that will help you continue living a healthier life.

Taking my Beachbody Performance supplements is one of the habits I've stuck with since I completed my first-ever Beachbody programme. I've been taking the stuff over the last [insert length of time you've used Performance], and I really believe it's made a difference in the quality of my workouts. I hope that it's helped you as much as it's helped me on my journey.

Day 6
Motivation

I know this Hell Week has you sweating, so show off your sweaty selfies!

image
Day 7
Motivation

Unbelievable, recruits! Congrats on getting through Hell Week! Take this time to stretch, relax, and start thinking about your next challenge!

Health and fitness are a marathon, not a sprint, so think about what's next to come on your journey!

image

Top