bod hybrid workouts

How to Create a Hybrid Workout

These combination programs take two or more workout regimens and schedule them together to create a whole new fitness challenge. Sounds amazing, right? If done correctly, it can be. This is really an awesome thing to do if you get bored with workouts, or if you’ve gone through many of the programs and have a few favorites you want to mix and match!

Beachbody takes great care to design the programs in a way that maximizes results while minimizing the risk of over-training and injury.

And if you follow the tips below, you can create your own unique hybrid workout schedule without jeopardizing those goals. Indeed, you can potentially reach a whole new level of fitness. Ready to get started? Read on.

How to Pick the Right Beachbody Programs to Create Hybrid Schedules

Creating an effective hybrid starts with smart program selection. That means not simply choosing a couple that “look good” at first glance. A little research and some careful consideration go a long way here.

1. Get Familiar with the programs

Would you ever wake up one morning and decide to train with the LA Kings, knowing full well that you have no idea how to ice skate? Of course not! The same caution should extend to the creation of a hybrid workout schedule. In short, know what you’re getting yourself into. I suggest you complete at least one round of one of your chosen programs before combining them to ensure that you are physically and mentally prepared for the added challenge that a hybrid workout schedule presents. At the very least, preview (i.e., fast-forward through) the workouts in both programs to familiarize yourself with their content and structure.

2. Choose programs that are similar in difficulty

As fun as some hybrids sound, some programs are created for very different fitness levels. If you’re a beginner, combining them might leave you frustrated — or worse, injured. Alternatively, if you’re in stellar shape, you might not find the combo challenging enough to achieve the results you want. The lesson here is to try to combine programs that are designed for the same fitness level.

3. Choose programs that offer compatible goals

If you want 17-inch biceps and legs like oaks, combining a muscle-building program like LIIFT4 with an extreme fat-loss program like INSANITY might set you up for failure. Instead, select programs that have complementary goals. The old adage of “Don’t try to sand and paint at the same time” was never truer than with hybrids. Figure out what you want to accomplish, and then find two programs designed to help you achieve that objective.

4. Focus on intensity, not duration of programs and workouts

Deciding how long you want your new hybrid program to last is completely up to you. Finding two or more programs that run for the same number of days (e.g., 21, 30, 60, or 90) makes scheduling easier, but it’s not necessary. The same goes for the length of the workouts. If you’re used to the 30- to 60-minute workouts of 80 Day Obsession, the shorter workouts in 22 Minute Hard Corps might seem like cheating — until you actually do one and find yourself sucking wind. The key is to give every workout your all, regardless of how long it lasts.

How to Create Your Beachbody Hybrid Workout Schedule

Once you’ve identified the programs you want to combine, it’s time to hybridize them.

As you’ll see below, there are a few different ways to do that, but regardless of which one you choose, follow these three basic guidelines:

1. Schedule at least one day of recovery each week.

2. Do not target the same primary muscle group in back-to-back workouts. In other words, if you do P90X Chest & Back on Tuesday, Wednesday should not be Body Beast Build: Back.

3. Avoid scheduling a lower-body day next to a plyometric style workout. Your legs will thank you.

Option 1: The flip-flop method

The “flip-flop” method goes back to Beachbody’s roots and the original Power 90. The premise for that program was to alternate between cardio and full-body resistance workouts for 90 days to torch fat and build lean mass (a.k.a. muscle). Not only is such a strategy effective for increasing both strength and cardiovascular fitness, but it’s also simple to schedule and helps minimize your risk of overtraining and injury.

So if you were going to create a hybrid program using 21 Day Fix Real-Time and SHAUN WEEK: INSANE FOCUS, your first week might look something like this one:

Option 2: The “trading places” method

Possibly the simplest option, this method entails following one program but swapping in similar workouts from another program.

For example, if you wanted to do a second round of P90X, you could swap its cardio and plyometric workouts for those from another program, like The Master’s Hammer and Chisel:

Which hybridization option is best? That depends entirely on you and your individual preferences. Indeed, a much better question is “Which option appeals to you the most?”

That’s the one you should try first, as it offers the greatest chance of keeping you motivated.

Whatever option you choose, be sure to follow the nutrition plan that comes with one of the programs in your hybrid.

Working out provides the stimulus for change, but to optimize your results, you have to fuel your transformation with smart eating and targeted nutrition.

When it comes to building muscle and burning fat, what you do in the kitchen is just as important as what you do in your home gym.

Yoga - BOD Hybrid

Week 1
Monday: Vytas’ Sweat & Detox (45)
Tuesday: Giddy Up Country Heat (30)
Wednesday: Elise’s Get Centered (30)
Thursday: Jericho’s Cardio Part of Half & Half (20)
Friday: X3 Isometrics (30)
Saturday: Faith’s Full Body Flow (30)
Sunday: Off

Week 2
Monday: X3 Yoga (30)
Tuesday: T25 Speed 1.0 (25)
Wednesday: Elise’s Well Rounded (30)
Thursday: Jericho’s Cardio Part of Half & Half Harder (20)
Friday: Elise’s Cardio Burn (10)
Saturday: Faith’s Radiate and Shine (21)
Sunday: Off

Week 3
Monday: Tony’s BOD Exclusive (52)
Tuesday: TurboFire HIIT 20 (20)
Wednesday: Yvtas’ Core Strength (30)
Thursday: 21 Day Fix Cardio Fix (30)
Friday: Ted Yin Yoga (30)
Saturday: Tony’s Daily Yoga (23)
Sunday: Off

Week 4
Monday: Tony’s Fountain of Youth Yoga (50)
Tuesday: T25 Speed 2.0 (25)
Wednesday: Jericho Half & Half Yoga (20)
Thursday: 21 Day Fix Extreme Cardio (30)
Friday: Jericho Half & Half Harder Yoga (20)
Saturday: Ho’Ala Ke Kino (27)
Sunday: Off

Week 5
Monday: ChaLEAN Dynamic Yoga Flow (40)
Tuesday: Country Heat Country Swing (30)
Wednesday: 21 Day Fix Extreme Yoga (30)
Thursday: TurboFire HIIT 25 + Release the Tension (10)
Friday: Patience Hummingbird (37)
Saturday: Recovery 4 Results (40)
Sunday: Off

Week 6
Monday: Yoga MC2: P90X 1 on 1 (67)
Tuesday: TurboFire HIIT 30 (30)
Wednesday: Stretch & Recovery P90X 1 on 1 (70)
Thursday: The 20’s Black Team Workout (20)
Friday: PiYo Sweat (40)
Saturday: Yvtas’ Low Back & Ab Yoga (both 10)
Sunday: Off

Week 7
Monday: P90X Yoga (92)
Tuesday: 21 Day Fix Remix BOD Exclusive Cardio Core (30)
Wednesday: P90X2 Yoga (68)
Thursday: Core de Force MMA Speed (25)
Friday: P90X3 Isometrics (30)
Saturday: Choose Your FAVORITE
Sunday: Off

#mbf and #mbfa

What is #mbf™ Muscle Burns Fat™?

mbf is comprised of two 3-week programs—#mbf Muscle Burns Fat and #mbfa™ Muscle Burns Fat Advanced™—designed to be done back-to-back. Led by Super Trainer Megan Davies, #mbf will help you get lean, strong, and healthy as you ignite your metabolism and incinerate fat. You’ll work out every day for 3 weeks with an effective combination of 25- to 35-minute strength-training and cardio workouts. The goal is to get toned, tight, and ready to blast into the next 3 weeks of #mbfa,
where Megan dials-up the intensity, challenges, and workout length (up to 40 minutes) to push you harder for an even greater total-body transformation!

People often think cardio and crash-dieting is the magic formula for losing weight. Super Trainer Megan Davies has a better idea. She’s going to turn your body into a calorie-scorching machine. In both #mbf and #mbfa, the workouts are set to the music beat, so you know the level of intensity Megan wants from you, and the intensity you’ll need to help you succeed. Push your pace, find your rhythm, and let the music help drive you to burn maximum calories. For some moves, you’ll use two dumbbells, and for others you’ll use just one to put your body off-balance. This combination of symmetrical and
asymmetrical training will challenge your core and engage more muscles throughout your body. Most workouts utilize the BOD Rope, the Cordless Indoor Jump Rope, with weighted handles to help you focus on your speed and effort, while reducing the chance of tripping. Remember: Muscle. Burns. Fat. Go harder, go faster, and watch the pounds drop

In order to get the results you want, what you eat matters. #mbf Challenge Packs and
Completion Packs include 2 healthy eating programs, both proven for the long term, without
starving or depriving you of the foods you love. With Ultimate Portion Fix®, Super Trainer
Autumn Calabrese gives you control over food by managing portions with color-coded
containers to help you create delicious, perfectly portioned meals aligned to your goals. The
2B Mindset®, created by Ilana Muhlstein, Registered Dietitian Nutritionist and bestselling
author, is a flexible approach to weight loss that lets you eat larger volumes of food to help
you feel satisfied physically and emotionally, with an approach to accountability to keep
you on-track every day. You’ll also receive your first 30 days of access to the Nutrition+
membership, which gives you ongoing accountability and support to help you reach your
weight-loss goals.
Of course, key to taking control of your day is your daily Shakeology®, your fuel good, feel
good superfood shake. Shakeology is the wellness nutrition shake with clinically tested
health benefits, all to help you eat better, feel better, and live better.*

The Benefits Of Jumping Rope

burns more calories than jogging!
boosts your coordination and agility.
helps your brain stay younger because of the coordination and balance.
is a high-impact plyometric move that builds power in the legs!
helps with cross training and stamina!

Jumping rope – whether with the actual rope or not – works your entire body!

5 BOD Rope Alternatives

We honestly can’t tell how these two jump ropes on Amazon are any different than the original BOD Rope.
People have been getting pretty crafty with creating their own BOD Ropes! I recommend buying one – whether from Beachbody or Amazon though because it just seems safer.
If you don’t want to buy a BOD Rope, you could always take regular jump rope, cut the rope at 12 inches and attach a racquetball to each side with duck-tape.
Another idea would be to put a racquetball or tennis ball into a pair of long socks, tie a knot in each one, and use them instead of the rope.
You can pretend you have the rope and still jump! You’ll still get your heart rate up by the motion of your arms and activate the core by jumping!
do sumo squats, squat jumps, catchers, skaters, and bears from LIIFT4 on leg day, and punches, crosses, and upper cuts from 10 Rounds on upper body day if you are planning to do #mbf or #mbfa

Fill out this form to get all the details about #mbf & #mbfa to get you started!

30 day breakaway

During the month of September, anyone who purchases a Challenge Pack will receive a promo code for 50% off the 30 Day Breakaway Accessories Bundle or Digital Streaming offer! Promo codes valid through November.
Beachbody is launching a brand-new running and resistance program called 30 Day Breakaway! I am super excited as this is the first time ever that they’ve made a fitness program designed to take us outside! Amazing, right? No more staying cooped up in our living rooms – it’s time to break away!

What is 30 Day Breakaway?

30 Day Breakaway is a 30 day running and resistance training program created by Super Trainer Idalis Velazquez. It’s Beachbody’s first EVER fitness program designed to get you outside and away from your normal routine. 30 Day Breakaway will not only teach you HOW to run, but help you build strength and stamina to complete a 5K on Day 30. 

Program Info: 

Program length: 30 Days 
Super Trainer: Idalis Velazquez
Workouts per week: 5 to 6
Workout length: 20 – 45 minutes
Equipment needed: a set of light, medium, and heavy dumbbells, Beachbody Resistance Loops, a foam roller, and a good pair of running shoes

Get a taste of Idalis’ strength-training workouts with this total-body resistance session.

Can I do the program even if I’ve never ran before?

Yes! The 30 Day Breakaway Calendar is geared towards newbies!!!
If you’re more of an advanced runner, The Advanced Runners Calendar is the way to go as it pairs your runs with a lifting routine 5 days a week for all 30 days. 
And if you’re on a tight schedule?
Then the Time Crunch Calendar option is your best bet. It lets you choose either a run or lifting routine for the day and finish your workout within 30 minutes! ⏱

What makes this program different from a Couch to 5K?

A C25k is a running guide that gets you to complete a 5K in 6 to 12 weeks.  And that’s it. It doesn’t guide you in any strength and mobility workouts (vital when you undertake running), provides you with zero knowledge on how to run (you’re literally just told to run), and gives you no guide on what to eat in order to fuel your body. 
On the other hand, 30 Day Breakaway comes with COMPLETE resistance training to build your strength and stamina so that when you do go outside for the guided run (or walking) workouts, your body can power through them correctly. Idalis TEACHES you how to run. Can’t go outside?
You can totally do the workouts on a treadmill. Or, if it’s raining or snowing, Idalis offers you a workout called Rainy Day Cardio. Everything is covered in this program, including your nutrition plan, support from me as your personal coach, and accountability from other women doing the program with you. 

So, what else will you need for this program?

🔹 A set of light, medium, & heavy weights 🔹
🔹 Resistance Bands/Loops 🔹
🔹 Foam roller 🔹
🔹 Running shoes (Runners will tell you, it’s important to have GOOD shoes!) 🔹

As with all of our programs, the size weights you need will depend on your current strength.
Not sure where to start?
I can help you get started, that’s what I’m here for!

What packages are there?

New Customer Packages start at $160 and Completion packs start at $130. There is an Accessory Bundle as well, but this will not include the nutrition programs, so I definitely recommend upgrading to a completion pack – it is an amazing value!
Are you interested in giving this program a try?  Are you wanting to switch things up a bit in your workouts? If so, let me know and I can put you on the list for more information as we get closer to launch.

When Can I Start?

September 14th: 30 Day Breakaway Sample Workout launch
October 5th: Coaches can purchase and start workouts
October 19th: Customers can purchase and start workouts!
This will be PERFECT timing, the weather will be cooling down and perfect for running. Fall is honestly one of my favorite seasons to run. And, there’s no better way to go into holidays feeling healthy and confident.
My goal is that all of my challengers complete a 5K before or on Thanksgiving Day!


Are you ready?! 

*The ideas and suggestions here are purely for informational purposes. You should consult your doctor before UNDERTAKING and exercise and always make sure your workout equipment is secure and safe before exercising.


Welcome to My Shop

Need help getting in shape? Here are my favorite fitness programs plus the premium nutritional health shake I use to stay healthy and fit, and 3 Day Refresh, a secret weapon I Like to use 4 times a year. I’m so glad after trying cheaper alternatives to find my way back to Shakeology ! Decide! Commit! Succeed! Be Zen & Well FOR LIFE!!

Beachbody On Demand

Level: All Levels
Type: Cardio and Strength Training
Equipment Needed: Program-Specific

Get unlimited access to P90X®, INSANITY®, or pick from over 400 other world-famous workouts that have helped millions transform their lives.



Level: All Levels
Type: Nutrition – Meal Planning – Meal Replacement

Shakeology is a nutrient dense meal replacement that will help you stay full for 2 1/2 to 3 hours and give you everything your body needs in a complete balanced meal.


3 Day Refresh

Level: Intermediate
Type: Nutrition and Supplements

What do you want to achieve in 3 days? Do you want more energy? To feel more like yourself again? More like the happy, confident, fundamentally healthy person you know you can be?



Level: Beginner – Intermediate
Type: Cardio and Strength Training
Equipment Needed: Cardio and Strength Training

It’s no surprise…you don’t have time. Well, nobody’s getting ripped by wishing they could fit in a workout. So let’s take that excuse right off the table. Because now I’ve got a 25-minute workout that pushes you as hard—or harder—than any hour-long workout you’ve ever done. A workout that will have you dripping with sweat after 10 minutes, and totally done in 25.


Insanity MAX:30

Level: Intermediate
Type: Cardio and Strength Training
Equipment Needed: Cardio and Strength Training

Not until we saw the results for ourselves. Lean, shredded, insanely ripped bodies. You’d think they’d spent the last 60 days doing INSANITY, sweating through workouts 45 minutes or longer. But our test groups got these results in just 30 minutes a day. With INSANITY MAX:30.



Level: Intermediate
Type: Cardio and Strength Training Equipment Needed: None

It’s a leading-edge total body workout from Super Trainer Shaun T, designed to transform your entire body and improve your life. Yes, it’s fast, it’s hard, and you’re going to sweat. But if you give Shaun just 20 minutes a day, and the will to work hard, the results will be worth it. Try Transform :20 now


21 Day Fix

Level: Beginner – Intermediate
Type: Cardio and Strength Training
Equipment Needed: Cardio and Strength Training

It’s not another diet. In fact, it’s EXACTLY the opposite. 21 Day Fix lets you EAT! Only in just the right portions, so you don’t feel miserable and deprived—but you CAN finally start losing weight.


21 Day Fix Extreme

Level: Intermediate
Type: Cardio and Strength Training
Equipment Needed: Cardio and Strength Training

f you’re anything like me—no matter what workout you’re doing—at some point you want to quit messing around. You’re tired of talking about getting shredded…and you just want to do it.

Give me 21 days. Give me all the guts, intensity, and drive you’ve got, and I WILL help you get that hardbody you’ve always wanted.


22 Minute Hard Corps

Level: Intermediate
Type: Cardio and Strength Training
Equipment Needed: Cardio and Strength Training

Do this program 22 minutes a day, plus my simple approach to eating.

After 8 weeks, you are going to walk away ‘Boot Camp Fit’—maybe even in the best shape of your life. Yeah, the workouts are quick. But I guarantee you, they will be intense. That’s how we get results.



Level: Advanced
Type: Circuit Training, Cardio, Muscle Building, Yoga, Pilates, MMA and Strength Training
Equipment Needed: Program-Specific

If you have 30 minutes a day, you can get totally ripped. It’s not a sequel to P90X or any other program. These efficient 30-minute workouts are designed so you can get extreme results in less time.



Level: All Levels
Type: Cardio
Equipment Needed: Program-Specific


Learn choreographed dance routines to help blast fat & torch calories. You’ll be completely amazed at how well you dance, and how great you feel! 


#mbf & #mbfa

Level: All Levels
Type: Cardio, Strength Training and Muscle Building
Equipment Needed: Program-Specific

Get leaner, get stronger, get healthier in 3 weeks, as you ignite your metabolism to incinerate fat. Blast through #mbf™ and light up an additional 3 weeks with #mbfa™ for a total-body transformation.


Let’s build some healthy habits together.

The contents on this site are for informational purposes only and are not intended to provide any medical advice, diagnosis, or treatment. Always seek the advice of your health provider with any questions you may have regarding your unique needs and medical condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.