Premium Smashbod - 6 Day Smash

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6 Day Smash

6 Day Smash

Program Length 1 Week

Fitness Goal Body Shaping

Area Of Focus HIIT (High Intensity Interval Training)

Difficulty Easy

Program Type Follow Along

Get off the couch and get moving with this introductory exercise schedule from Smashbod Premium. 6 Day Smash utilizes workouts from the network of Smashbod Instructors to get you up, get you exercising, and feeling good.

Equipment

Dumbbells Exercise Mat-Yoga Mat Small exercise ball

Workouts
Schedule
Trainer

Workouts
Schedule
Trainer

6 Day Smash

Program Length 1 Week

Fitness Goal Body Shaping

Area Of Focus HIIT (High Intensity Interval Training)

Difficulty Easy

Program Type Follow Along

Get off the couch and get moving with this introductory exercise schedule from Smashbod Premium. 6 Day Smash utilizes workouts from the network of Smashbod Instructors to get you up, get you exercising, and feeling good.

Equipment

Dumbbells Exercise Mat-Yoga Mat Small exercise ball

Workouts in the Program

#SixDaySmash Round 3 Day 3 — #SixDaySmash Round 3 Day 3

6 Day Smash
Premium Smashbod

#SixDaySmash Round 3 Day 4 — #SixDaySmash Round 3 Day 4

6 Day Smash
Premium Smashbod

#SixDaySmash Round 3 Day 5 — #SixDaySmash Round 3 Day 5

6 Day Smash
Premium Smashbod

#SixDaySmash Round 2 Day 1

6 Day Smash
Premium Smashbod

#SixDaySmash Round 2 Day 3

6 Day Smash
Premium Smashbod

#SixDaySmash Round 2 Day 4 — #SixDaySmash Round 2 Day 4

6 Day Smash
Premium Smashbod

#SixDaySmash Round 2 Day 5 — #SixDaySmash Round 2 Day 5

6 Day Smash
Premium Smashbod

#SixDaySmash Round 2 Day 6 — #SixDaySmash Round 2 Day 6

6 Day Smash
Premium Smashbod

#SixDaySmash Round 3 Day 1 — #SixDaySmash Round 3 Day 1

6 Day Smash
Premium Smashbod

#SixDaySmash Round 3 Day 2

6 Day Smash
Premium Smashbod

#SixDaySmash Round 3 Day 6

6 Day Smash
Premium Smashbod

#SixDaySmash Round 1 Day 2 — #SixDaySmash Round 1 Day 2

6 Day Smash
Premium Smashbod

#SixDaySmash Round 1 Day 3 — #SixDaySmash Round 1 Day 3

6 Day Smash
Premium Smashbod

#SixDaySmash Round 1 Day 4

6 Day Smash
Premium Smashbod

#SixDaySmash Round 1 Day 5

6 Day Smash
Premium Smashbod

#SixDaySmash Round 1 Day 6 — #SixDaySmash Round 1 Day 6

6 Day Smash
Premium Smashbod

Workout Plan PDFs

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Rest Day

Week 2

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Rest Day

Week 3

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Rest Day

Week 4

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Rest Day

Week 5

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Rest Day

Week 6

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Rest Day

Week 7

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Rest Day

Week 8

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Rest Day

Week 9

Day 1

Day 2

Day 3

Rest Day

Day 4

Day 5

Day 6

Rest Day

Day 7

Rest Day

Week 10

Day 1

Day 2

Day 3

Rest Day

Day 4

Day 5

Day 6

Rest Day

Day 7

Rest Day

Week 11

Day 1

Day 2

Day 3

Rest Day

Day 4

Day 5

Day 6

Rest Day

Day 7

Rest Day

Week 12

Day 1

Day 2

Day 3

Rest Day

Day 4

Day 5

Day 6

Rest Day

Day 7

Rest Day

Day 1

Workout 1: Weeks 1 2

Demo Legs Week 1 Day 1

Powerhouse Gains Week 1 Day 1

Aggressive Arms: Workout 1 Week 1

Monday Workout (Weeks 1 4)

REF: HIIT Weight Loss 1: Workout 1

Day 2

View Workout #SixDaySmash Round 1 Day 2

Demo Legs Week 1 Day 2

Powerhouse Gains Week 1 Day 2

Aggressive Arms: Workout 2 Week 1

Tuesday Workout

Tuesday Workout (Weeks 1 4)

3 Plate Flex Week 1 Day 2

Day 3

View Workout #SixDaySmash Round 1 Day 3

Workout 1: Weeks 1 2

Wednesday Workout (Weeks 1 4)

REF: HIIT Weight Loss 1: Workout 1

Day 4

View Workout #SixDaySmash Round 1 Day 4

Demo Legs Week 1 Day 4

3 Plate Flex Week 1 Day 4

Powerhouse Gains Week 1 Day 4

Aggressive Arms: Workout 3 Week 1

Thursday Workout

Thursday Workout (Weeks 1 4)

Day 5

View Workout #SixDaySmash Round 1 Day 5

Workout 1: Weeks 1 2

Demo Legs Week 1 Day 5

3 Plate Flex Week 1 Day 5

Powerhouse Gains Week 1 Day 5

Aggressive Arms: Workout 4 Week 1

REF: HIIT Weight Loss 1: Workout 1

Day 6

View Workout #SixDaySmash Round 1 Day 6

Saturday Workout (Weeks 1 4)

Saturday Cardio

Day 7 - Rest Day

Day 1

View Workout #SixDaySmash Round 2 Day 1

Workout 1: Weeks 1 2

Demo Legs Week 2 Day 1

3 Plate Flex Week 2 Day 1

Powerhouse Gains Week 2 Day 1

Aggressive Arms: Workout 1 Week 2

Monday Workout (Weeks 1 4)

REF: HIIT Weight Loss 1: Workout 1

Day 2

Demo Legs Week 2 Day 2

3 Plate Flex Week 2 Day 2

Powerhouse Gains Week 2 Day 2

Aggressive Arms: Workout 2 Week 2

Tuesday Workout

Tuesday Workout (Weeks 1 4)

Day 3

View Workout #SixDaySmash Round 2 Day 3

Workout 1: Weeks 1 2

Wednesday Workout (Weeks 1 4)

REF: HIIT Weight Loss 1: Workout 1

Day 4

View Workout #SixDaySmash Round 2 Day 4

3 Plate Flex Week 2 Day 4

Demo Legs Week 2 Day 4

Powerhouse Gains Week 2 Day 4

Aggressive Arms: Workout 3 Week 2

Thursday Workout

Thursday Workout (Weeks 1 4)

Day 5

View Workout #SixDaySmash Round 2 Day 5

Workout 1: Weeks 1 2

3 Plate Flex Week 2 Day 5

Demo Legs Week 2 Day 5

Powerhouse Gains Week 2 Day 5

Aggressive Arms: Workout 4 Week 2

REF: HIIT Weight Loss 1: Workout 1

Day 6

View Workout #SixDaySmash Round 2 Day 6

Saturday Workout (Weeks 1 4)

Saturday Cardio

Day 7 - Rest Day

Day 1

View Workout #SixDaySmash Round 3 Day 1

3 Plate Flex Week 3 Day 1

Demo Legs Week 3 Day 1

Powerhouse Gains Week 3 Day 1

Aggressive Arms: Workout 1 Week 3

Monday Workout (Weeks 1 4)

Workout 2: Weeks 3 4

REF: HIIT Weight Loss 1: Workout 2

Day 2

View Workout #SixDaySmash Round 3 Day 2

Demo Legs Week 3 Day 2

Powerhouse Gains Week 3 Day 2

Aggressive Arms: Workout 2 Week 3

Tuesday Workout

Tuesday Workout (Weeks 1 4)

Day 3

View Workout #SixDaySmash Round 3 Day 3

Wednesday Workout (Weeks 1 4)

Workout 2: Weeks 3 4

REF: HIIT Weight Loss 1: Workout 2

Day 4

View Workout #SixDaySmash Round 3 Day 4

Demo Legs Week 3 Day 4

Powerhouse Gains Week 3 Day 4

Aggressive Arms: Workout 3 Week 3

Thursday Workout

Thursday Workout (Weeks 1 4)

Day 5

View Workout #SixDaySmash Round 3 Day 5

3 Plate Flex Week 3 Day 5

Demo Legs Week 3 Day 5

Powerhouse Gains Week 3 Day 5

Aggressive Arms: Workout 4 Week 3

Workout 2: Weeks 3 4

REF: HIIT Weight Loss 1: Workout 2

Day 6

View Workout #SixDaySmash Round 3 Day 6

Saturday Workout (Weeks 1 4)

Saturday Cardio

Day 7 - Rest Day

Day 1

3 Plate Flex Week 4 Day 1

Demo Legs Week 4 Day 1

Powerhouse Gains Week 4 Day 1

Aggressive Arms: Workout 1 Week 4

Monday Workout (Weeks 1 4)

Workout 2: Weeks 3 4

REF: HIIT Weight Loss 1: Workout 2

Day 2

3 Plate Flex Week 4 Day 2

Demo Legs Week 4 Day 2

Powerhouse Gains Week 4 Day 2

Tuesday Workout

Aggressive Arms: Workout 2 Week 4

Tuesday Workout (Weeks 1 4)

Day 3

Wednesday Workout (Weeks 1 4)

Workout 2: Weeks 3 4

REF: HIIT Weight Loss 1: Workout 2

Day 4

3 Plate Flex Week 4 Day 4

Demo Legs Week 4 Day 4

Powerhouse Gains Week 4 Day 4

Thursday Workout

Aggressive Arms: Workout 3 Week 4

Thursday Workout (Weeks 1 4)

Day 5

3 Plate Flex Week 4 Day 5

Demo Legs Week 4 Day 5

Powerhouse Gains Week 4 Day 5

Aggressive Arms: Workout 4 Week 4

Workout 2: Weeks 3 4

REF: HIIT Weight Loss 1: Workout 2

Day 6

Saturday Workout (Weeks 1 4)

Saturday Cardio

Day 7 - Rest Day

Day 1

3 Plate Flex Week 5 Day 1

Demo Legs Week 5 Day 1

Powerhouse Gains Week 5 Day 1

Workout 3: Weeks 5 6

REF: HIIT Weight Loss 1: Workout 3

Day 2

3 Plate Flex Week 5 Day 2

Demo Legs Week 5 Day 2

Powerhouse Gains Week 5 Day 2

Tuesday Workout

Tuesday Workout (Weeks 5 8)

Day 3

Workout 3: Weeks 5 6

Thursday Workout (Weeks 5 8)

REF: HIIT Weight Loss 1: Workout 3

Day 4

3 Plate Flex Week 5 Day 4

Demo Legs Week 5 Day 4

Powerhouse Gains Week 5 Day 4

Thursday Workout

Day 5

3 Plate Flex Week 5 Day 5

Demo Legs Week 5 Day 5

Powerhouse Gains Week 5 Day 5

Workout 3: Weeks 5 6

Friday Workout (Weeks 5 8)

REF: HIIT Weight Loss 1: Workout 3

Day 6

Saturday Workout (Weeks 5 8)

Day 7 - Rest Day

Day 1

3 Plate Flex Week 6 Day 1

Demo Legs Week 6 Day 1

Powerhouse Gains Week 6 Day 1

Monday Workout (Weeks 5 8)

Workout 3: Weeks 5 6

REF: HIIT Weight Loss 1: Workout 3

Day 2

3 Plate Flex Week 6 Day 2

Demo Legs Week 6 Day 2

Powerhouse Gains Week 6 Day 2

Tuesday Workout

Tuesday Workout (Weeks 5 8)

Day 3

Workout 3: Weeks 5 6

Thursday Workout (Weeks 5 8)

REF: HIIT Weight Loss 1: Workout 3

Day 4

3 Plate Flex Week 6 Day 4

Demo Legs Week 6 Day 4

Powerhouse Gains Week 6 Day 4

Thursday Workout

Day 5

3 Plate Flex Week 6 Day 5

Demo Legs Week 6 Day 5

Powerhouse Gains Week 6 Day 5

Workout 3: Weeks 5 6

Friday Workout (Weeks 5 8)

REF: HIIT Weight Loss 1: Workout 3

Day 6

Saturday Workout (Weeks 5 8)

Day 7 - Rest Day

Day 1

Powerhouse Gains Week 7 Day 1

3 Plate Flex Week 7 Day 1

Demo Legs Week 7 Day 1

Workout 4: Weeks 7 8

Monday Workout (Weeks 5 8)

Day 2

3 Plate Flex Week 7 Day 2

Powerhouse Gains Week 7 Day 2

Demo Legs Week 7 Day 2

Tuesday Workout

Tuesday Workout (Weeks 5 8)

Day 3

Workout 4: Weeks 7 8

Thursday Workout (Weeks 5 8)

Day 4

Powerhouse Gains Week 7 Day 4

3 Plate Flex Week 7 Day 4

Demo Legs Week 7 Day 4

Thursday Workout

Day 5

Powerhouse Gains Week 7 Day 5

3 Plate Flex Week 7 Day 5

Demo Legs Week 7 Day 5

Workout 4: Weeks 7 8

Friday Workout (Weeks 5 8)

Day 6

Saturday Workout (Weeks 5 8)

Day 7 - Rest Day

Day 1

3 Plate Flex Week 8 Day 1

Powerhouse Gains Week 8 Day 1

Demo Legs Week 8 Day 1

Workout 4: Weeks 7 8

Monday Workout (Weeks 5 8)

Day 2

3 Plate Flex Week 8 Day 2

Powerhouse Gains Week 8 Day 2

Demo Legs Week 8 Day 2

Tuesday Workout

Tuesday Workout (Weeks 5 8)

Day 3

Workout 4: Weeks 7 8

Thursday Workout (Weeks 5 8)

Day 4

3 Plate Flex Week 8 Day 4

Powerhouse Gains Week 8 Day 4

Demo Legs Week 8 Day 4

Thursday Workout

Day 5

3 Plate Flex Week 8 Day 5

Powerhouse Gains Week 8 Day 5

Demo Legs Week 8 Day 5

Workout 4: Weeks 7 8

Friday Workout (Weeks 5 8)

Day 6

Saturday Workout (Weeks 5 8)

Day 7 - Rest Day

Day 1

3 Plate Flex Week 9 Day 1

Powerhouse Gains Week 9 Day 1

Day 2

3 Plate Flex Week 9 Day 2

Powerhouse Gains Week 9 Day 2

Day 3 - Rest Day

Day 4

3 Plate Flex Week 9 Day 4

Powerhouse Gains Week 9 Day 4

Day 5

3 Plate Flex Week 9 Day 5

Powerhouse Gains Week 9 Day 5

Day 6 - Rest Day

Day 7 - Rest Day

Day 1

3 Plate Flex Week 10 Day 1

Powerhouse Gains Week 10 Day 1

Day 2

3 Plate Flex Week 10 Day 2

Powerhouse Gains Week 10 Day 2

Day 3 - Rest Day

Day 4

3 Plate Flex Week 10 Day 4

Powerhouse Gains Week 10 Day 4

Day 5

3 Plate Flex Week 10 Day 5

Powerhouse Gains Week 10 Day 5

Day 6 - Rest Day

Day 7 - Rest Day

Day 1

3 Plate Flex Week 11 Day 1

Powerhouse Gains Week 11 Day 1

Day 2

3 Plate Flex Week 11 Day 2

Powerhouse Gains Week 11 Day 2

Day 3 - Rest Day

Day 4

3 Plate Flex Week 11 Day 4

Powerhouse Gains Week 11 Day 4

Day 5

3 Plate Flex Week 11 Day 5

Powerhouse Gains Week 11 Day 5

Day 6 - Rest Day

Day 7 - Rest Day

Day 1

3 Plate Flex Week 12 Day 1

Powerhouse Gains Week 12 Day 1

Day 2

3 Plate Flex Week 12 Day 2

Powerhouse Gains Week 12 Day 2

Day 3 - Rest Day

Day 4

3 Plate Flex Week 12 Day 4

Powerhouse Gains Week 12 Day 4

Day 5

3 Plate Flex Week 12 Day 5

Powerhouse Gains Week 12 Day 5

Trainers

Michelle Lasiter

Michelle Lasiter

Nina Carr

Nina Carr

Will Carr

Will Carr

Kylie Churnetski

Kylie Churnetski

Jacquese Silvas

Jacquese Silvas