#FridayFitClub Preparing for BodyBoss

Nov 3, 2017

I am off to D.C. next week for a business trip, but when I get back, I’m going to start the 12-week BodyBoss program (plus the 4-week prep program, cuz you know, out of shape). Here’s how I’m getting ready.

BodyBoss is a high-intensity interval training workout you can do at home.  The program appeals to me for several reasons: I can do it at home or on the road, it’s 24 minutes 3x per week, and it’s an affordable $50.  It also came highly recommended by a friend who used it to get in shape for her 20th high school reunion.

Fitness success means doing what works best for you.  I’m terrible about getting to the gym.  Partially because I’m self-conscious about being at the gym, and partially because the fewer steps between me and my workout, the more likely it is to happen.  Workouts that I can do at home are a much better option for me.

My one criticism of the program so far is all the photos of super-fit women in BodyBoss gear and the constant mentions of being ‘bikini ready’.  I’m not big on so-called ‘thinspiration’ as a motivator.  But this kind of skinny waist worship is common in the workout industry, so I’m doing my best to ignore it.

If you’re searching for an at-home work out program, please join me, and we’ll try this program together.  I’m not being compensated by BodyBoss.  I paid my own money for the program.  I just feel like this program is the best fit for my life right now.

I hope those of you doing the #FridayFitClub are feeling encouraged to keep going.  If you’re still struggling to get started, just pick one thing you can do today to be healthier.  Maybe you take the stairs, or skip tonight’s take out meal, or just do 50 jumping jacks in your kitchen.  The key to success is to just do more this week than you did last week.  And remember to tag us on Instagram and Facebook so we can all stick through this together.


To set up for the BodyBoss program, you need to assemble a “gym” in your home.  You need a timer, a yoga mat, a towel, a water bottle, a jump rope, 2lb dumb bells, a bench, and a box step.  You might already own these things.  If you don’t want to buy them, the BodyBoss guide provides a list of alternatives like water bottles filled with sand and a sturdy chair.

I’m storing all of the items I ordered under the couch in my living room, so you don’t need much space.  Here are the items I picked up for BodyBoss.

Fold Flat Weight Bench ($126)

Again, I’m storing this under my couch, so folding flat is a great feature.

Neoprene 2lb Free Weights ($14)

I just bought a new Yeti Yoga mat last month, so I don’t need another.  But this Yeti Cassady Mat ($60) has a great print.  I like the Yeti mats for durability and squishiness.  Plus, they’re made in the USA.

Premium Speed Rope ($8)

I chose this jump rope because of the large, cushioned handles.

Adjustable Workout Step with Risers ($30)

Initially, I wanted a wood box like they have at my gym. But there were two issues: 1) won’t fit under the couch, and 2) the Crossfit folks have made a simple plywood box cost $89.  No thanks.  So I chose this adjustable stepper instead, this way I can also make the workouts tougher as I get better at them.

#FridayFitClub, Features

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  1. Charlotte says:

    I’m a big fan of the adage: never lift weights lighter than your purse.

    You will not bulk, but you will get better results by lifting weights heavier than what you’re already carrying on a daily basis.

    • B says:

      I just proudly came home from the gym to announce to my husband that I didn’t lower my arms once during upperbpdy strength portion of class today concluding that I might be ready to bump from 2lb weights to 3 next week. The olympic lifter in him smirked so I had him try the 6 min workout. We both now agree that lighter weights don’t always mean a less than killer workout 🙂

    • Allison says:

      I don’t agree with this at all. There is this bizarre fear among some women that if you lift a heavy weight you will look like Hulk Hogan, spoiler alert, we aren’t built to look like Hulk Hogan. I did 5 set of 10 squats with 45 pounds this morning, which is normal for me, and I work out six days a week. My (not huge) thighs fit in size four skinny jeans quite comfortably. Of course if you do repeated small movement elevated lifts with a small weight it has the same impact as lower reps with higher weights with traditional lifting form, so it’s really a matter of preference, and one approach may be safer if you have previous injuries.
      Also, shout out to Belle and the dislike of “thinspo”. I can’t stand it. My gym has us write “what do you burn for” reasons on the wall, I think they get annoyed that I always am pretty pointedly body positive, amidst all the “cabo vacation” “bikini season” “BFF’s wedding” etc. comments.

  2. BarbaRA says:

    AHHH! I know I need to do something, and I am the worst at getting up and getting to the gym before work! However this, this seems do-able. So I am with you Abra!! I hope the peer-pressure helps me stick to it 🙂


  3. Jess says:

    I did body boss through the first four weeks (the pre work). It really is great, but beware of lots of jumping…I was modifying so much I decided to do something else altogether to save my knee.

    • Beth says:

      I’d love to know what program you’ve found that has minimal jumping!! I tore my meniscus being a klutz this spring and I’ve basically been a couch potato since then. I’m now healed and I’d love to get back into working out (with a workout that breaks a sweat!!), but I’ve found myself having to modify to the point of not really feeling like I’m getting much out of several of these kinds of programs. Why must everything be burpees?!?!

  4. Lea says:

    Is it a one time thing or some sort of subscription I’ll have to give my first born to get out of?

  5. Kim says:

    Sounds like a great program! I’d love to hear updates as you go!


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  6. Erin says:

    Just want to send some encouragement to you Belle and anyone else embarking on this endeavor. Earlier this year, on impulse, I signed up for a 10-week online program after seeing the after photo/testimonial of a friend from high school. There was a diet plan with suggested meals and macros (I didn’t follow the meal plan, but tried to follow the macros with my fitness pal), and a 20 minute workout to do 3x (each week there was a new video). They were all body weight/resistance exercises that didn’t require any equipment — at most you used a table or couch or the wall. There was something about the fact that it was structured and there was accountability through weekly measurements and the Facebook group that made me actually stick to it as best I could (even with business travel and a Vegas friends’ reunion in the middle), and I lost a bunch of inches and ~ 10 lbs. That boost in fitness/energy (and old clothes fitting again!) inspired me to join a gym near work and now I go 3x a week at lunch for an hour workout, and I just feel SO much better and stronger and fitter than I did 6 months ago. My diet has been crap recently, and I want to reign that in, but even so I haven’t wavered from the workouts – they are just part of my schedule and life now, and not some chore or burden, and that’s not something that I could have fathomed 6 months ago.

  7. Keilexandra says:

    I haven’t been commenting but I love your Friday fitness posts. My goals are:

    – Go to the ice rink 3x/week; I have 2 lesson days and should be adding a third practice day over the weekend. I’m never motivated to work out at home, but going to a paid-for class that teaches specific skills I need to master, that works for me.

    – Do my PT exercises to keep my RSI from coming back. E.g. lie on the foam roller that I bought and proceeded to never use once.

  8. Sarah says:

    Love the fitness inspiration! For anyone looking for a cheaper option, I highly recommend the Nike + Training App. It’s free and requires no equipment except for a set of weights if you have them, The videos are easy to follow with different lengths and intensities it’s such a quality app, it’s hard to believe it’s free. Plus, it keeps track of your workouts which can be motivating to see it add up.

  9. Ruchee says:

    I am also 35 and floundering with my workouts for many of the same reasons you posted in your original Friday Fit Club post. I am a big fan of DDP Yoga (Diamond Dallas Page) it’s ridiculous concept but effective. The DVDs are cheap, you only start with 15 minutes each morning with zero equipment required – I wake up do my 15 minutes in my pajamas and then go walk the dog. If motivated do a second 15 minutes in the evening and the one hour session on the weekends, you can add other workouts and cardio as you progress or stick with DDP. One of my best friends is a former high school football player, I watched pounds melt off him doing DDP so I joined him in a 30 day challenge and felt amazing, it kick started almost two years of regular exercise. I’ve fallen off that wagon for close to a year now, but thanks your post, I’m motivated to start DDP again tomorrow morning!

  10. Kim says:

    POP Pilates might be worth your time if you end up not loving Body Boss. What made me choose it over body boss was the videos and community behind it. It’s not thinspo oriented. There are several different ways to follow a POP porgram but there’s a HIIT workout (PIIT28)plan,which is what I did. It’s 20 minutes at a time, 4x a week. Though I think 3 would be too. Casey offers lots of modifications to make moves more challenging or easier.

  11. Agnes says:

    I’m so glad you are starting it! I love Body Boss! You can certainly adjust each exercise to suit your ability. You will like it!!!

  12. Denise says:

    I am a big fan of accountability when embarking on a new workout routine. I decided to take up running again last year but knew that with my time limitations I’d never stick with it unless I had to be accountable to someone. So, I signed up for a half marathon and told my coworkers I was doing it. And lo and behold, when you have the fear of running 13 miles ill prepared, you will get out of bed at 5AM to run!

    Also absolutely abhor the ‘fitspo’ trend! It’s why I don’t really follow fitness bloggers on IG!

  13. Meghan says:

    Did you sign up for the online edition, printed edition, or both?

  14. Anna says:

    Good luck with the program! Be sure to track measurements in addition to pounds; if you’re building muscle, you might not see as much improvement on the scale as you would expect, but you will see changes in how your clothes fit and number of inches lost. And I detest thinspo, too. Thanks for giving us all a body positive space 🙂

  15. Lindsey says:

    Do you have an update on the program? How’s it going? I ordered all of the items and need a fairly less time consuming program to do… I’m 4mo post baby and need to get my butt in gear. So I’m curious what you’ve thought.

    • Belle says:

      I got super sick last month; I’m hoping to get back into it this week when my antibiotics are done. I’ll post an update in a couple of weeks.

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