If you are thinking about starting your health and fitness journey with THE BOD, you may be wondering which program is best suited for you. To help you make a decision right for you, your goals and your lifestyle, we’ve rounded up an overview of each program below.
Whether you prefer to sweat it out at the gym or in the comfort of your own home, we’ve got you covered, sis. Each program has a unique training style to help you achieve your current fitness goals - whether you want to maintain your weight, lose fat, or build muscle.
- 6 Week - Level 1 (In-App / Digital Edition)
Whether you’re relatively new to exercise, a mum-to-be, postpartum, or looking to start fresh with your workouts, this 6-week training guide is here to help you reduce body fat, increase your strength and smash your fitness goals. Combining training and meal plans designed to work alongside each other, with proven results from years of developing and testing, the Level 1 program contains everything you need to build endurance and strength. The program includes 6-week training plans for at home or in the gym, macro-friendly recipes, meal plans, nutrition tips, and exercise breakdowns.
THE BOD Level 1 Training Plan is here to help you reduce body fat, increase your strength and smash your fitness goals. It’s perfect for you if:
- a beginner or relatively new to exercise
- A mum-to-be, postpartum
- or looking to start fresh
- 6 Week - Level 2 (In-App / Digital Edition)
THE BOD Level 2 Training Plan is the go-to for babes with experience in fitness already but might be needing that extra push and are keen to learn more. Your program consists of 4-6 sessions per week that can be done at home or at the gym. Three to four of these sessions are focused on full-body conditioning, strength progression, and muscle development. The remaining sessions focus on core strengthening, fat burning, and recovery - it’s more fun than it sounds, trust us.
It’s perfect for you if:
- You’re looking to mix it up and add variety to your training
- You’ve completed the Level 1 program twice or more
- You understand the difference between a squat and a deadlift
- 6 Week - Level 3 (In-App / Digital Edition)
THE BOD Level 3 Training Plan is our most advanced program and includes a 6-week training program with 4-6 sessions per week and
progressive programming designed to increase your strength, fitness, and overall body composition. Three to four of these sessions are focused on full-body conditioning, strength progression, and muscle development. The remaining sessions focus on core strengthening, fat burning, and recovery.
Level 3 is ideal for advanced users and perfect for you if:
- You have completed level 2 twice or more
- Understand how to follow a training program
- Want to increase your strength
- 4 Week - 30 Day Summer Challenge (In-App)
A 4-week program with a focus on high-intensity and resistance training to help you shred fat, build strength and boost body confidence. Home and gym workout options available.
- 6-Week Core Program (In-App)
Feel your abs get stronger with this 6-week core program. Combines short and effective abdominal exercises with high-intensity and full-body movements to keep your core engaged and working hard.
- 6-Week Booty Program (In-App)
Build, shape and strengthen your lower body at home or the gym with this 6-week booty focused program. Includes targeted workouts that utilise different training techniques to help strengthen the muscles in your glutes, while simultaneously engaging your core. Suitable for women with an intermediate level of fitness who want to develop strength in their lower body.
This 6-week training guide is here to help mumma’s-to-be maintain strength, confidence, health and fitness, and is designed to keep you active and safe through each trimester with full-body workouts incorporating low-impact and modified exercises, plus pelvic floor, activation and stretching guides. We want you and bubs to be your healthiest, happiest and strongest selves throughout this exciting chapter in life so we’ve packed this training plan with expert tips and tricks to ensure the best for you and your little one, plus options to work out at home, in the gym - or both!
Level 1 Prenatal is perfect for you if:
- You were relatively active pre-pregnancy
- You’re looking to start fresh
- You have the all clear from your GP to exercise whilst pregnant
This is not for you if:
- You are pregnant and new to exercise
- You are looking to lose weight whilst pregnant
- You do not have full clearance from your GP to exercise whilst pregnant
This 6-week training guide is a more advanced program of the Level 1 Prenatal Program and again, aims to to help mumma’s-to-be maintain strength, confidence, health and fitness, and is designed to keep you active and safe through each trimester with full-body workouts incorporating low-impact and modified exercises, plus pelvic floor, activation and stretching guides.
Level 2 Prenatal is perfect for you if:
- You were very active pre-pregnancy
- You’ve completed the Level 1 Prenatal program
- You understand the difference between a squat and a deadlift
- You have the all clear from your GP to exercise whilst pregnant
This is not for you if:
- You are pregnant and not already undertaking consistent exercise
- You are looking to lose weight whilst pregnant
- You do not have full clearance from your GP to exercise whilst pregnant
This 6-week training guide is here to help new mama’s heal, rebuild their strength and confidence, and safely regain their health and fitness post-birth, using gentle strength, mobility and stability movements.
Inside you’ll find full-body workouts incorporating low-impact and modified exercises, expert tips and tricks to ensure safety, options to work out at home or in the gym, plus pelvic floor, activation and stretching guides. Designed with real women in mind, this training program is for postpartum women who are at least 6 weeks post-giving birth and who have received clearance from their medical practitioner and Women’s Health Physio.
Level 1 Postnatal is perfect for you if:
- You were relatively active pre-pregnancy and during pregnancy
- You are 6+ weeks post-birth
This is not for you if:
- You were not undertaking regular exercise before and during pregnancy
- You do not have full clearance from your GP and Women’s Healthy Physio to resume exercise post-birth
Here’s a sample workout from THE BOD Level 1 Postnatal training program to give you an idea of what to expect > No Equipment Post-Natal Workout.
This 6-week training guide is a more advanced program of the Level 1 Postnatal Program and again, aims to help new mama’s to heal, rebuild strength and confidence, and safely reagin their health and fitness post-birth.
Level 2 Postnatal is perfect for you if:
- You were very active pre-pregnancy and during pregnancy
- You are 6+ weeks post-birth
- You have completed Level 1 Postnatal program
- You understand the difference between a squat and a deadlift
This is not for you if:
- You were not undertaking consistent exercise before and during pregnancy
- You do not have full clearance from your GP and Women’s Healthy Physio to resume exercise post-birth
Remember, whichever program you choose, that consistency is key to getting results. Choose a program that you will enjoy and will be motivated to do. It is so much easier to work out when you really love it!
Want to try your chosen program to see if it’s right for you? Or perhaps you’re still not sure which workout program is right for you? Download THE BOD App today for your FREE 7-day trial!
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