#MBF Workout and #MBFA are two new programs coming to Beachbody on Demand in July & I’m excited to share how to combine #MBF with running.
Led by Super Trainer Megan Davies, Muscle Burns Fat (#mbf) will help you get lean, strong, and healthy with high intensity cardio and muscle building power strength training. As a 36 year old woman who is in the best shape of her life from weight lifting along with running, I can 100% confirm that muscle burns fat! Even in my peak marathon training, I never looked or felt as good as I do when I’m consistently doing weight training. Plus, I’ve found that strength training has kept me from injury and helped me run faster with less mileage.
I knew that this program would be something I’d like based on the promo video, but I had no idea I’d love it SO much. I tried the sample workout yesterday with a group of coaches on my team and our challengers, and I loved every minute!! The energy was high and Megan is a great trainer.
My friend came over and did the workout with me – she doesn’t work out a lot but recently done other home workouts (BBG) and her heart rate monitor showed that she burned almost 100 calories more in 30 minutes than with those workouts!!
We were both dripping in sweat and got a great workout even though we’re at different fitness levels. I have been doing 80 Day Obsession and even though this workout was half the length, it was more fast paced and equally challenging.
#MBF Workout Program Details:
- Focus: Weight Loss | Strength Training | Muscle Building | Cardio
- Workout Length: 25-35 minutes
- Program Length: 3 weeks, 6 workouts + 1 recovery workout per week. No workout will be exactly the same.
- Intensity Level: Beginner-Intermediate (includes modifier)
- Equipment: Dumbbells, mat and optional BOD rope*
#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.
#MBF Workout Transformations and Results
These are two incredible transformations from the #MBF test group and are proof of what can happen when you go all in!
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.
*What is a BOD Rope and is it Required?
This program uses a piece of equipment called BOD ropes for many of the cardio moves. BOD ropes are cordless jump ropes – basically, they are jump ropes without the long rope to get your feet tangled in!
The BOD rope is not required but it is highly recommended for best results.
3 women on my team earned their spot in the exclusive coach test group for this program and were able to try it out early!
They said that the ropes allow you a better mind body connection with the cardio moves plus add more arm work into moves that would mostly work your lower body without them.
The BOD rop comes with your #MBF Challenge or Completion pack! (For more info on this contact your Beachbody coach or fill out my #MBF interest list here).
What’s the Difference Between #MBF and #MBFA
Similar to 21 Day Fix Extreme, #MBFA is the more challenging 3 week program that was created to continue to challenge those who have finished #MBF!
In #mbfa, Megan dials-up the intensity, challenges, and workout length (up to 40 minutes) to push you harder for an even greater total-body transformation.
How to Combine #MBF With Running: 2 Hybrid Schedules
Watch this video to hear me explain how to combine #MBF with running based on your goals.
Just like 21 Day fix, #MBF has an upper body, lower body and full body strength day and one recovery day. This makes it an ideal program for combining with running as we can position the upper body and recovery days around our key runs (speed work and long runs). Also, since the workouts are short (25-35 minutes) it is more manageable to do a run and a MBF workout (or 2 MBF workouts) some days.
As a runner, I recommend 2 options when it comes to completing MBF.
- Complete all workouts on top of your running
- Modify the program to 4 workouts/week and 3-5 runs
Which option you choose is going to depend on a few things: your current fitness level, the amount of time you have to commit (aka can you double up and run AND a MBF workout in the same day?), and your current goals.
1. If you’re a runner but but your primary goal is weight loss and lean muscle:
I recommend following the full program as is, with 3 runs per week to maintain your running fitness. The cardio workouts in the program WILL enhance your running and also give you some great interval training!
Nutrition will be key to weight loss – and incredibly, Beachbody is including both of our nutrition programs with all challenge and completion packs!! That means you get Ultimate Portion Fix and 2B Mindset to follow! In my accountability group we will provide tips and guidance for following these plans so that you get the best results possible.
2. If you’re a runner but but your primary goal is running performance:
If you are currently training for a race and/or you run 4-5 days per week and want to use #MBF to incorporate strength training, I recommend following a running training plan that includes a minimum one speed workout or tempo workout per week plus a long run. Then, I recommend doing the 3 strength workouts (upper, lower, full body) plus the recovery workout along with your running.
To download 2 #MBF and running hybrid schedules that will tell you exactly which days to run and which days to do #MBF, click here.
#MBF VIP Access Release Date
#MBF VIP access starts on July 7th for coaches. If you aren’t currently a coach, simply enrolling with a coach account for the early access and our awesome discount is a great option! Or, you can wait until July 27th for the customer VIP access window. #MBF won’t be released to BOD for all customers until late December 2020.
Join My #MBF and #MBFA Summer Accountability Group!
#MBF is available on Beachbody on Demand with VIP Access as early as July 7th!
I will be starting it myself on July 13th and I’m hosting a summer #MBF Fit Club on BOD Groups to support others through this incredible program! If you’re a runner, I can help you incorporate #MBF with running. I will be training for a virtual Half Marathon while I do #MBF!
If you’re not a runner, this program is still a great option for you if you’re looking to tone up, lose fat and feel stronger!
HI Nicole! sounds interesting. Maybe something I might think about later in the summer. I will look out for your August group
Hi Nicole! I appreciate your input on running & #mbf. I always look to your hybrids and including running plans. My question is…as someone who loves to run, but fell off during Covid – so about 6 months, would you recommend I only do the 3-4 days of mbf and start slowly running again with my couch to 10K app or the full 6 days plus running? I feel like I’m starting all over, all I’ve done is walk 3 miles – 4-5 days a week during lockdown. Thank you for your input! Nickie Martin
You’re welcome! Have you considered 30 day breakaway? That program would be a great way to get back into running? I can email you about it!