3 Day Split with Autumn Calabrese Is Here!

Who says you need to exercise every day to see results? With Autumn Calabrese’s new 3 Day Split miniprogram, you can torch fat and increase total-body strength and stamina in just 30 to 50 minutes a day, three days a week. By the end of the 4 weeks, you’re going to be feeling unstoppable.

Why should I try 3 Day Split?

3 Day Split is a mini-program designed for anyone who wants to get full-body results with just three 30- to 50-minute workouts per week. Whether you’re just getting into working out or continuing a long exercise journey, Autumn’s signature coaching style will keep you motivated to push through each move, sweat it out, and reach your goals.

What are the workouts like?

For four weeks, you’ll do 3 simple yet effective workouts each week that will help you get results. Getting started with 3 Day Split is easy — all you need is a set of dumbbells. Autumn works your entire body with 6 different workout types:

• Build Up: You’ll focus on your shoulders, arms, chest, and back, plus active cardio recovery intervals, to optimize muscle growth and endurance.
• Base Camp: It’s just 5 moves and 3 rounds to target your glutes, hamstrings, quads, and calves. Get ready for your lower body to burn.
• Front Focused: Heavier weights target your front-facing muscles — especially your chest, biceps, and quads — before ending with a core-carving finisher.
• Rear View: Shift your focus to the backside of your body with exercises that spotlight your “posterior chain,” helping you build strength, power, and stability that translate far beyond your workouts.
• Power Sculpt: The combo moves in this workout engage multiple muscles across multiple joints for a total-body resistance workout that revs your metabolism while building strength all over.
• High 5’s Cardio: Put your dumbbells aside for this bodyweight-only cardio session. Two circuits of five moves will leave you sweaty, smiling, and feeling stronger than ever.

Super Trainer Autumn Calabrese is the creator of 3 Day Split, 4 Weeks For Every Body, and 21 Day Fix, as well as other breakthrough fitness programs, the nutrition program The 4 Week Gut Protocol, FIXATE, and the Portion Fix eating plan. She’s a certified holistic health coach through the Institute of Integrative Nutrition and has held certifications from NASM and AFPA.

Where can I access the mini-program and when is it available?

3 Day Split is available now on BODi! Use your active BODi Subscription to access it from the Programs page.