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Challenge Group Guide


Get content you can customize and share with your FOCUS T25® 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 FOCUS T25.
  3. Share this message from Shaun T 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 Behavior, 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. Hold a weekly zoom call for your challengers to ask questions and share successes and challenges to increase group engagement and morale. Additionally, if you 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 favourite meal photo and recipe, or does the most squats in a minute, small prizes or contests can help keep your participants engaged and motivated.
  • Recognise, Recognise, Recognise! Another Coach vital behavior, it’s key to recognise 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

Example for Coach with repID of 2422 linking to the FOCUS T25 and Shakeology® Challenge Pack: https://www.teambeachbody.com/en_CA/checkout/-/bbcheckout/challengepack/t25?referringRepId=2422


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Motivation   Shakeology   Nutrition   Fitness   Rest Day   Check-In   Getting Started   Success Story   Trainer Tips  



Download all images in this Challenge Guide

 

Week 0

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

Congratulations! You’re on your way to achieving amazing results in only 25 minutes a day. Start by opening your FOCUS T25 programme and reviewing these materials:

  • Quick-Start Guide
  • Get It Done Nutrition Guide
  • 5-Day Fast Track
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Day 2
Getting Started

Time to introduce yourself! Paste your answers in the "comment" section!

  1. Where do you live?
  2. What's your occupation?
  3. Which Shakeology flavour is your favourite?
  4. Name one part of your body you'd like to work on the most.
  5. What do you usually have for breakfast?
  6. What food(s) do you dislike?
Day 3
Getting Started / Nutrition

You've got to eat clean if you want to achieve your goals. So clear the cupboards and fridge of all unhealthy foods. If it's not aligned with your goals, toss it—or better yet, give it to your local food bank. Now is the time to go shopping for those 25 "Keep It Real" foods you'll find in the Get It Done Nutrition Guide.

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Day 4
Getting Started

Put your daily FOCUS T25 Calendar somewhere you'll see it every day, like on the fridge or your bathroom mirror.

Day 5
Getting Started

If you haven't already, check out BeachbodyOnDemand.com, where you can stream your FOCUS T25 workouts! This is especially helpful if you haven't received your FOCUS T25 package yet. Once you've signed up, you can then download the Beachbody On Demand app!

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Day 6
Getting Started

Be sure to take your "before" photos and measurements today—they'll motivate you, and you can't go back and do them later. Write these down on the FOCUS T25 Fitness Journal or on your calendar.

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Day 7
Getting Started

Make sure you're ready to get started tomorrow. Prepare an area near your TV—you'll need a space about 6 square feet. Have a towel handy! It's only 25 minutes, but trust me, you'll be sweating. Fill a water bottle so you can drink regularly to keep hydrated. And finally, get some good cross-training shoes and comfortable clothing.

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Week 1


Day 1: Cardio
Day 2: Speed 1.0
Day 3: Total Body Circuit
Day 4: Ab Intervals
Day 5: Lower Focus, Cardio (Optional)
Day 6: STATurday
Day 7: Stretch
Day 1
Trainer Tip

Check out this week’s video from Shaun T: https://youtu.be/Gp1kPKPUL3w

Day 2
Nutrition

Hydration, hydration, hydration! Water helps curb hunger. Shaun T suggests drinking half your body weight in ounces of water each day. Not only will water keep you hydrated and quench thirst, it will help you feel full.

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Day 3
Fitness

It’s not how fast you do the moves that counts; it’s about doing each move correctly without sacrificing your form. If you find yourself struggling, the best thing you can do is modify. Follow Tania. I think you’ll find that you still get quite a workout! Also, it’s totally OK to take a few seconds to catch your breath whenever you need to, and then get right back in there! (In case you didn't know, Tania’s the one on the right.)

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Day 4
Check-In

Have fun with your FOCUS T25 Calendar and check off each day as you go along. As you see those check marks stacking up every day, it will motivate you! Did you Nail It or Barely Make It?

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Day 5
Check-In

Your first Double Day Friday was intense, wasn’t it? You should be so proud of yourself for getting through this week! I know it wasn't easy. If you weren’t able to do two workouts today, try to make time for the second workout tomorrow.

Day 6
Shakeology

If you’re drinking your Shakeology, you might be noticing a few changes.

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

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Day 7
Rest Day / Success Story

Kati, a new mom of two, faced her baby weight gain and postpartum depression head on with FOCUS T25 and Shakeology, and lost 28 lbs. in 10 weeks of the programme!

Today is your rest day, so don't work out hard. Try FOCUS T25 Stretch, or get outside for some fresh air.

Results vary depending on starting point and effort.

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Week 2


Day 1: Cardio
Day 2: Total Body Circuit
Day 3: Speed 1.0
Day 4: Cardio
Day 5: Lower Focus, Ab Intervals (Optional)
Day 6: STATurday
Day 7: Stretch
Day 1
Nutrition / Trainer Tip

Check out this week’s video from Shaun T: https://youtu.be/BQFDybme1pE

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

What junk foods have you stopped eating since starting FOCUS T25?

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Day 3
Fitness

I know it’s tempting to jump from your hardcore 25-minute workout right back into your busy life, but it’s important to cool down properly. Take the 2½ minutes to cool down with Shaun T every time you work out.

Day 4
Motivation

Shaun T says, “What happens if you don’t push play? Nothing. So let’s GET IT DONE!”

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Day 5
Shakeology

Nutrition is half the battle. While FOCUS T25 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 program. Have you been drinking your Shakeology?

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Day 6
Check-In

It’s STATurday! Write down your stats on your calendar to track your progress.

Day 7
Success Story

You wanted to see Tania's “before” and “after,” so here they are! Yes, she got these results in just 10 weeks with FOCUS T25! Now she's back to being "The Machine.” If she can do it, post-baby, so can you!

Results vary depending on starting point and effort.

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Week 3


Day 1: Total Body Circuit
Day 2: Speed 1.0
Day 3: Lower Focus
Day 4: Cardio
Day 5: Total Body Circuit, Ab Intervals (Optional)
Day 6: STATurday
Day 7: Stretch
Day 1
Motivation / Trainer Tip

Check out this week’s video from Shaun T: https://youtu.be/OrP56xq8p64

Who motivates you?

Day 2
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?

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Day 3
Check-In

By now, I hope you’re starting to feel stronger and are getting through your FOCUS T25 workouts more easily. This may be the time when you’re looking at the scale, expecting to see results.

But actually, 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. Not by how much we weigh.

Whose clothes are getting to be too big for them?

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Day 4
Shakeology

Got a sweet tooth? Try this recipe to satisfy your craving:

Recipe: Mexican Chocolate Honey
1 scoop Chocolate/Chocolate Vegan Shakeology
1 Tbsp. peanut butter
1 tsp. cinnamon
1 tsp. honey
1 cup skim milk

Day 5
Motivation

Shaun T says, “Double Day means double the results. Let’s get into it!”

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Day 6
Check-In / Fitness

I find that the Lower Focus workout is especially difficult, and my quads really burn by the end. What workout/moves have you found to be challenging?

Day 7
Rest Day

Today is your rest day, so don't work out hard. Try FOCUS T25 Stretch or get outside for some fresh air.


Week 4


Day 1: Cardio
Day 2: Total Body Circuit
Day 3: Lower Focus
Day 4: Total Body Circuit
Day 5: Ab Intervals, Speed 1.0 (Optional)
Day 6: STATurday
Day 7: Stretch
Day 1
Trainer Tip

Check out this week’s video from Shaun T: https://youtu.be/mqywXrY1B2s

Day 2
Nutrition

Try eating 5 times per day, with 3 light meals and 2 snacks. See page 7 of the Get It Done Nutrition Guide. Eating this way helps keep your blood sugar stable instead of making it peak and crash, which can lead to overeating and sluggishness.

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Day 3
Fitness

It's easy to sacrifice form when you get tired and weak, but doing so can lead to injury. This week is all about form so stay aware of your body and remember to engage your core in every exercise. Don't be afraid to check yourself out in a mirror, with a video camera, or even a video conference session with the rest of the group.

Day 4
Motivation

What did you say? You don't have TIME to work out? Seriously? You know FOCUS T25 is only 25 minutes a day, right?

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Day 5
Shakeology

Try this! (It's just like an Orange Dreamsicle but good for you!)

Recipe: Orange Dream
1 scoop Vanilla Shakeology
½ cup 100% orange juice
½ cup water
½ tsp. grated orange peel

Day 6
Motivation

The time is just flying by—you’ve already completed Week 4! By now, I hope you’re starting to feel more energetic and getting through the workouts more easily. Stay consistent, and make exercise like brushing your teeth: no excuses.

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Day 7
Rest Day

Be sure to use your rest day to do the things you love. Spend time with family, take a walk, or go see a movie. You want to keep your life in balance and ensure you're managing stress levels.


Week 5


Day 1: Total Body Circuit
Day 2: Ab Intervals
Day 3: Total Body Circuit
Day 4: Cardio
Day 5: Total Body Circuit, Lower Focus (Optional)
Day 6: STATurday
Day 7: Stretch
Day 1
Fitness / Trainer Tip

Check out this week’s video from Shaun T on how to overcome soreness: https://youtu.be/rccZrCKJJUY

Day 2
Nutrition

What’s your favourite FOCUS T25 recipe so far? I love the Salsa Boats and Chicken Waldorf Salad.

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Day 3
Fitness

Get your spouse, significant other, kids, or friends in on FOCUS T25. I think you’ll find that the 25 minutes will go by even faster. Plus it’s a great way to spend more time together and have fun!

Day 4
Shakeology

Did you know you can use Shakeology for more than just shakes? Shakeology is a great ingredient for yummy no-bake desserts. Check out these Vanilla Energy Balls—they're my favourite and so easy to make: https://tbbcoa.ch/2jd0T9x

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Day 5
Motivation / Success Story

Shaun T says, “Last Alpha Double Day! You better give it 110%.”

Check out Helen, who lost those last few lbs. (13 to be exact) with 10 weeks of FOCUS T25!

Results vary depending on starting point and effort.

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Day 6
Check-In

It’s STATurday again! This is the midpoint in our 10-week Challenge Group. Take your measurements and photos to track your progress. Anyone want to share his/her results so far?

Day 7
Rest Day / Motivation

Congrats on getting through the first half of FOCUS T25! You owned it. This is the time to reset your body and your mind and prepare for the challenge ahead: Beta phase. You've built a strong foundation with Alpha and you're ready to go to the next level!


Week 6


Day 1: Core Cardio
Day 2: Speed 2.0
Day 3: Rip't Circuit
Day 4: Dynamic Core
Day 5: Upper Focus, Core Cardio (Optional)
Day 6: STATurday
Day 7: Stretch
Day 1
Trainer Tip

Check out this week’s video from Shaun T: https://youtu.be/rg2Toj6rP-Y

Day 2
Nutrition

Check out https://www.teambeachbody.com/eat-smart/recipes for easy and yummy recipes like this Portobello Burger.

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Day 3
Motivation

Today's a new day—which means you have another opportunity to come one step closer to your goals. What workout are you doing today? Get your fitness on, and when you're done, post your sweaty selfies!

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Day 4
Motivation

Ever feel like this? Check out 25 ways to be more productive here: https://tbbcoa.ch/2aLJQqQ

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Day 5
Shakeology / Success Story

Shakeology turned Mary from a junk-food junkie into a health-food nut!

"I had failed at losing weight so many times that I truly believed I could NEVER have the body I wanted. Then I discovered a slew of Beachbody programmes and Shakeology and lost 39 pounds! Shakeology was key to my weight loss because it provided my body with the nutrients it needed while taking away my junk-food cravings. In fact, when I 'treated' myself to junk recently, it didn't taste like anything I remembered. My body has changed so much now that it knows the difference between the good and bad stuff—what a wonderful thing! Now I have better digestion, tons more energy, my skin glows, and my hair and nails are stronger than ever. Shakeology is THE most amazing product I've ever used."
—Mary S.

Results vary depending on starting point and effort.

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Day 6
Nutrition

Many people who don't see the scale moving "fast enough" try eating less to accelerate their weight loss. That's not the best decision! Continue to follow the nutrition guide. Because you're working out so hard, you may actually need more calories than you previously did to fuel your workouts.

Day 7
Success Story

Evan lost 55 lbs. by changing his diet, running, and crushing 50 days of FOCUS T25!

Results vary depending on starting point and effort.

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Week 7


Day 1: Dynamic Core
Day 2: Core Cardio
Day 3: Rip't Circuit
Day 4: Upper Focus
Day 5: Rip't Circuit, Speed 2.0 (Optional)
Day 6: STATurday
Day 7: Stretch
Day 1
Trainer Tip

Check out this week’s video from Shaun T: https://youtu.be/dE25Hjgtr2M

Remember that it’s all about CONSISTENCY.

Day 2
Nutrition

Timing your pre-workout nutrition is important. Eating immediately before you exercise will reduce the energy available for your workout, since your body will be focused on digestion. For maximum energy, try eating a small meal about two hours before you exercise.

Day 3
Nutrition

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 and repair muscles and get antioxidants to protect your body from harmful free radicals as Your Daily Dose of Dense Nutrition™. 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.

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Day 4
Motivation

Shaun T says, “Make every second count. Why?

‘Cause I said so.”

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Day 5
Shakeology

Has anyone tried making dessert with Shakeology? I love the Chocolate Shakeology Pie. It’s easy, fast, and delicious:

Chocolate Shakeology Pie
(Makes 8 servings)

1½ cups reduced-fat (2%) plain thick Greek yogurt
2 scoops Chocolate Shakeology
½ cup all-natural peanut butter
½ cup unsweetened almond milk
1 whole wheat graham pie crust

Directions: Combine yogurt, Shakeology, peanut butter, and almond milk in a large bowl; mix well. Pour yogurt mixture into pie crust; refrigerate for at least 1 hour, or until firm.

Day 6
Motivation

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 your daily workouts as soon as you can.

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Day 7
Rest Day

There’s a fine line between treating yourself and cheating yourself. Remember to treat yourself every now and then (your rest day is a good time), but don’t cheat yourself.


Week 8


Day 1: Core Cardio
Day 2: Upper Focus
Day 3: Speed 2.0
Day 4: Rip't Circuit
Day 5: Dynamic Core, Speed 2.0 (Optional)
Day 6: STATurday
Day 7: Stretch
Day 1
Motivation / Trainer Tip

Check out this week’s video from Shaun T: https://youtu.be/rZ0WcTOKm4w

Day 2
Nutrition

I know that drinking plain water can be boring, but it’s so important to be fully hydrated. If you just can’t stand plain water, try doing what I do: add a little orange juice to your water to flavour it. Club soda is also a great alternative. It’s fun and fizzy without the added calories. Check out these 10 ways to flavour your water: https://tbbcoa.ch/2aLN8u6

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Day 3
Fitness

Sleep is your body’s time to recover and repair itself. I know it’s challenging when you’re juggling lots of responsibilities, but make sure you are getting 7 to 8 hours a night.

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Day 4
Motivation

Shaun T says, “You’re almost there! Just keep pushin’ through.”

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Day 5
Shakeology

Today is recipe day! I present to you the Pumpkin Spice Shake. It has the same yummy taste as a classic favourite (even outside of fall) but with much more nutrition. Who is making this immediately? I mean, besides me.

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Day 6
Check-In

What are your favourite FOCUS T25 moves from Beta phase? Full Pike-Up? Air Plank? Show us your favourite moves by uploading a video!

Day 7
Rest Day

Hope that you are all enjoying your rest day. Try to still do a light activity, like a walk before or after dinner.


Week 9


Day 1: Rip't Circuit
Day 2: Dynamic Core
Day 3: Core Cardio
Day 4: Dynamic Core
Day 5: Speed 2.0, Upper Focus (Optional)
Day 6: STATurday
Day 7: Stretch
Day 1
Trainer Tip

Check out this week’s video from Shaun T: https://youtu.be/Ors6ygf30j0

Day 2
Nutrition

Now is a good time to remind you that you are what you eat. In general, you should avoid eating anything you can’t pronounce because it's probably not good for you!

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Day 3
Fitness

We all unwind in different ways (confession: my favorite way is with/by [insert guilty pleasure], but have you ever tried meditation? Taking a few minutes out of your day to relax and reflect on your thoughts can do wonders for your mind, body, and stress levels. Here are a few things to keep in mind when learning how to meditate:

  1. Maintain a straight spine while sitting cross-legged in a chair or on the floor.
  2. Focus on your breathing—in through the nose and out through the mouth.
  3. Focus on something that makes you happy!

And don't worry if you get distracted—focus is like a muscle and meditation will help strengthen it!

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Day 4
Motivation

Shaun T says, “No Rest. Pure Focus. 100% Results.”

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Day 5
Motivation

Don't feel like hitting the play button today? Instead of focusing on losing weight or getting "ripped," try focusing on how a good workout will increase your quality of life. The work you put in today can improve your mood and help you become stronger and more confident. And that might be just the push you need to do something outside your comfort zone!

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Day 6
Check-In

You’re so close to finishing your ten weeks! Look back at your "why" and the goals you set for yourself in the beginning. These should be becoming much more of a reality now.

Day 7
Motivation

By now I bet a lot of people are commenting on your new look. And it feels pretty darn good, doesn’t it? Well, if you’ve ever thought about “paying it forward” and helping those whose shoes you once walked in, you might be feeling the impulse to become a Team Beachbody Coach. Anyone out there inspired to become a Coach just yet? I’m sure you have a ton of questions about what’s involved—so send them my way.

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Week 10


Day 1: Rip't Circuit
Day 2: Core Cardio
Day 3: Rip't Circuit
Day 4: Dynamic Core
Day 5: Rip't Circuit, Speed 2.0 (Optional)
Day 6: STATurday
Day 7: Stretch
Day 1
Trainer Tip

Check out this week’s video from Shaun T: https://youtu.be/eLhWFOFWD5o

Day 2
Motivation

Believe in yourself. My #1 tip is not an exercise or nutrition tip. It's simply to believe in yourself and your ability to overcome whatever physical, mental, and emotional challenges you face. If you believe in yourself first, the rest will follow.

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Day 3
Nutrition

Don't get stuck in a position where your only option is a cheat meal. On your off days, be sure to cook enough food to portion out for the week. That way, when it’s time to go to school or work, you’ll have a week’s worth of healthy food options in the refrigerator, all ready to go.

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Day 4
Motivation

Shaun T says, “Just 2 more days. Give me everything you got!”

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Day 5
Shakeology

When we started this journey a few weeks ago, I bet you had no idea just how much drinking Shakeology on a daily basis would change your life. So let's share our successes with each other.

What positive changes have you experienced since you started to drink Shakeology?

Day 6
Check-In

“5, 4, 3, 2, TIME!” It’s your last STATurday, and you are FINISHED. Congratulations! Take down your measurements and compare them to Day 1 so you can see how far you’ve come.

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Day 7
Check-In

You did it! Awesome work, everyone!

Be sure to take your "after" photos and measurements, and, if you feel comfortable, share your results! You can get a free FOCUS T25 t-shirt by submitting your results to the Beachbody Challenge.

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