This post contains affiliate links, please see my disclaimer for more information. Lauren is an independent team beachbody coach who co-runs The Girl Squad on the BOD app.

The newest launches for Beachbody in Summer 2022, including May, June, July, and August 2022. Includes the newest launch from summer 2022 Fire and Flow and Sample Workouts of Liift More and Fire and Flow.

New beachbody releases in Summer 2022 include Fire and Flow by Elise Joan and Jericho McMathews, Liift More by Joel Freemon, Energize Strawberry Lemonade, new workouts from Open Fit and supplements First Thing and Last Thing.

Also includes information on The Girl Squad Book Club.
*updated 7/6/22

skip to the good stuff — New In Summer 2022 (May-August)

Newest Workouts

Fire and Flow by Elise Joan and Jericho McMatthews
Try Fire and Flow Sample Workout
A LOT of New Content is Now Available on BOD
Get A Day Pass For $7
Liift More by Joel Coming August 2022

The Girl Squad

The Girl Squad Book Club - One Sunday per month at 3PM CST to 3:40pm CST
- July: It Ends With Us by Colleen Hoover
- August: Empire of the Summer Moon

New Supplements

New Flavor: Strawberry Lemonade Energize
New Supplements: First Thing, Last Thing Supplements Launches July 19th
First Thing, Last Thing Bundles
New Flavor: Vanilla Chai Shakeology Limited Release Flavor August 2022

Future Releases

XB Sweat and Sculpt coming in October 2022
Mint Chocolate Beach Bar coming in October 2022
Chocolate Caramel Brownie Shakeology Limited Release Flavor November 2022
Sure Thing by Megan Davies coming in December 2022

fire and flow
with elise joan and jericho mcmatthews

Fire and Flow is the newest workout program by Beachbody with Elise Joan and Jericho McMathews, which released in May/June 2022. It is currently available via VIP access or for free through a bundle purchase.

If you’re curious about what fire and flow will be like, check out the podcast for more information, I spill all the details there. Listen below or via apple podcasts or Spotify.

if you’d like a few more details, here they are!

Premise: Switch between Fire total body strength and cardio workouts and Flow: strength, stress-relief and low impact workouts
Workouts: 24 full body 25-30 min workouts + bonus workouts including 15 minute workouts for recovery, extra warm ups, and targeted areas.
Bonus Workouts: abs, glutes, arms, and flexibility
Modifier and Intensifier cast are available to show you what move to do, no matter where you’re at
Equipment needed: Light, Medium, and Heavy Dumbbells; Resistance Loops, Mat. Check out my favorite home gym equipment here.
Audio: English, Spanish and French dubbing | Subtitles: English, Spanish, French
Pro Move: I put on subtitles so I don’t miss anything the super trainer says while I also play music in the background
Example workout week:
Monday - Fire Upper Body
Tuesday - Mobility Flow
Wednesday - Fire Lower Body
Thursday - Functional Flow
Friday - Fire Cardio
Saturday - Restorative Flow

If you want to try the 35 minute sample workout of fire and flow, click the button below.

try fire and flow 35 min workout

How do I start the Fire and Flow workout program?
Fire and Flow requires VIP access until the Winter of 2022-2023, which is an additional purchase of $50 or is free with a purchase of a bundle.

Bundles:
1. Veggie Haters Fire & Flow Bundle
2. Too Tired Too Sore Fire & Flow Bundle

VIP ONLY (if you already have BOD)

1. VIP Digital Access Only (must already have BOD)
2. VIP + Accessories (loops & journal) must already have BOD

VIP Access: May 2022- Winter 2022-2023
Fire and Flow releases to BOD: Winter 2022-2023 (typically 4-6 months from initial release)

try the fire & flow sample workout

try the fire &amp; flow sample workout ”35

Check Beachbody’s fire and flow promo video
to see if it’s your style too.

the girl squad book club

August 14th via zoom 1pm PST, 2pm MST, 3pm CST, 4pm EST
Book: Empire of the Summer Moon

We’re still going strong with The Girl Squad book club, which is available to all members. If you’re not a member yet, request access before August 14th because the book club zoom link is posted in the group.

Each zoom lasts 40 minutes and is really laid back where we discuss the book, tips we’re going to carry forward, how the book applies to our lives, and what resonated with each of us.

Future book clubs will likely be the second or sometimes the third Sunday.
July Book - It Ends With Us by Colleen Hoover

new content on Beachbody on demand
(included with membership!)

Did you know that Beachbody on Demand and Open Fit (another workout streaming platform) combined their content libraries?

This is crazy, good news if you have a Beachbody on Demand membership already — because it means that you get 330 new workouts and 18 workout programs automatically included in your current membership, without paying any additional fees.

Wait, 18? Yep 18 new workout programs to try — and this is not including the new launches slated for the end of summer and fall/winter 2022!

There’s definitely a saying that I stick to when it comes to Beachbody, they literally NEVER let you get bored in your workouts because there is always something new to try.

I’m most excited about these workout programs:

XTend Barre: 30 minute workouts x 30 workouts
Xtend Barre Express: 15 minute workouts for my moms out there who are constantly interrupted and feel like two 15 min workouts works better than 1 30 min workout interrupted 10 times.
XB Pilates: 30 minute workouts x 21 workouts
JBYB (Just Bring Your Body): 30 minute workouts x 60 days (no equipment!)
600 seconds: 10 minute workouts, for those busy days or times you want a little more of a warm up

There are a ton more workouts, which can be found under the “Open Fit Programs” section of Beachbody on Demand. If you don't have BOD yet, you can try any of the workouts listed above with a $7 day pass.

New Flavor: Strawberry Lemonade Energize

There is a new flavor on the block this summer and it’s strawberry lemonade. Apparently, it’s been the most requested flavor and I can totally see why.

We’re definitely a lemonade fan family over here and strawberry lemonade sounds perfect for me. Especially since I was totally already mixing lemon + mixed berry.

I have one more box of mixed berry left and then you can bet you pretty, sleeping morning workout toosh that I am ordering this new flavor to try it out.

I’ll probably text Marcie, my bff, who runs The Girl Squad, with me what type of giveaway we should do to let the other ladies have a chance to try it too.

If you’re too impatient for that, Strawberry Lemonade Energize is available now in the United States (tubs and sticks) and Canada (tubs). Canada releases its sticks July 19th, 2022.

Unfortunately for my UK and France friends, it’s not available in your country yet — but hang tight, I know they’re trying their best to get everything available to you as regulations allow.

grab your strawberry lemonade energize now.

first thing & last thing supplements

NEW supplements to enhance your wellbeing. NOT for people who aren’t ready to invest in their health and up-level how good their body feels. You’ve been warned.

General Details:

First thing and last thing will be available for purchase together (first thing + last thing) or separately (first thing OR last thing) BUT ONLY as auto-ship options (of course the delay option will still be there, just no one time purchases)
Available in the US July 19th, Canada January 10th, 2023, and no date for any UK or France releases (sorry friends)
First thing or Last thing does not need to be kept in the fridge, a cool, dark place is fine
What if I have a medical condition? Check this FAQ (& of course bring up any supplements with your doctors or healthcare providers, every single time something changes or you try something new)
Do I have to take them together? The short answer is no, but the best answer is.. you’ll want to if you want the best results. They’re formulated to complement each other. They’re meant to help break down the physiological stressors we face every day that wears us all out.
Can these supplements be used with the nutrition plans? 99% of them yes. They work with every single program, except The Ultimate Reset (which has its own specific supplements). First Thing and Last Thing supplements are approved for The Gut Protocol, 2B Mindset, Portion Fix, and all meal plans within any workout program.
How often do I take them? Once a day. First Thing is one scoop in the AM and Last Thing is 3 capsules at night.
How do I know I can trust these supplements? Things that aren’t FDA approved, kind of freak me out… While the FDA does not fully regulate supplements like they do medications, they are programs in place that can increase the standards of product. Beachbody and its’ facilities follow the FDA Good Manufacturing Practices (GMPs) and all products (not just first thing and last thing supplements) are tested to confirm compliance with Beachbody's product quality specifications. And they’re tested a lot. Like more than 5 times.

First Thing Details:

First Thing Supplements are designed to sharpen focus, increase clarity, decrease the stress your body feels, support your immune system, and provide vitality to rise above whatever is holding you back.*
Ingredients:
- Nootropic Blend (Brain Health/Cognition): Coffee Cherry Extract, Sage Extract, Bacopa Monnieri (Herb of Grace), Eleuthero Root, Lion’s Mane, and Phosphatidylserine (Sunflower Extract)
- Immune Support Blend: Elderberry, Beta-glucan, Vitamin C, and Zinc
- Energy Blend (Do the things less tired): Rhodiola Root, Vitamin B and 25 mg of caffeine from Green Tea
- Stress Support Blend (Live Calmer & More Balanced): Magnesium, L-Theanine, and Ashwagandha and Schisandra Extracts
- Contains 25mg of caffeine (Energize/Coffee are 100mg). Best Advice is to wait on that cup of coffee or energize until after you’ve had First Thing and can feel whether the caffeine has any additional effects.
- ALL PLANT BASED (look at us being all healthy and stuff)
- Not gluten free (unknown if it contains gluten or is simply not certified gluten free)
Drink it in the morning: take 1 level scoop and shake with 2-4 oz chilled or cold water. Take daily with food or within 5 minutes of eating (perfect time for a beach bar before that AM workout of yours)
What if the taste isn’t my favorite? Well, I’m not 100% sure what it tastes like yet, but Beachbody did give us some tips BEFORE the release so they get it, friends, and trust me they do their absolute best to make healthy taste good.
Here’s their advice:
• Consume a small amount of honey or food right after you take FIRST THING
• Mix with 2 oz. fruity herbal tea like Hibiscus Berry, or chilled juice
• Prepare FIRST THING following the instructions on the bag and shake with ice before consuming

what about first thing and the other beachbody supplements I use?
check out this sweet table Beachbody came out with.

Last Thing Details:

What is LAST THING? A health supplement that gives your body what it needs in order to release the stress from the day, calm your mind, and help you find deep, restorative sleep — so you can wake up refreshed and ready for the day*
Ingredients:
- Sleep Support Blend: melatonin, hops, L-tryptophan, and GABA marigold extract.*
- Stress Defense Blend: L-theanine, ashwagandha, lemon balm, and magnesium glycinate.*
- Veggie Capsules
- Considerations: LAST THING is not intended for use by pregnant or nursing women. It is for adult use only at bedtime. Consult with a healthcare professional before use if you are taking any medication, or if you have any medical condition. Do not drive, operate heavy machinery, or consume alcohol when taking this product.
- Not gluten free (unknown if it contains gluten or is simply not certified gluten free)

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.

First Thing & Last Thing Supplement Bundles

Extras

First Thing Ceramic Container

new lifting program from joel freeman
coming august 2nd, 2022

Liift More is officially available for customers August 2, 2022 via VIP access (additional purchase). If you’re already a coach or preferred customer, you’ll have access to purchase and start the program before 8/2/22 (it’s nice to have extra perks, right?).

Liift More is the second program in Joel’s LIIFT series. It follows the highly successful, do it multiple times, never gets old program of LIIFT4. LIIFT 4 is an 8 week, 30-40 minute workout, 4 workouts/week program. LIIFT 4 is both lifting + HIIT cardio + abs workouts that are fun and super effective.

Liift MORE up-levels LIIFT 4 with a five workouts/week, 8 week, 35-45 minute workouts that focus on higher level lifting, HIIT cardio, and abs. In LIIFT MORE you will need an adjustable incline bench (yes, it’s absolutely mandatory for safety and to get the most out of the program).

If you haven’t done liift 4 yet, you absolutely will want to BEFORE completing LIIFT MORE or if you aren’t in a place to purchase an incline bench, definitely go back to LIIFT 4 until you are able or want to!

The details:

Premise: build strength and confidence while Joel encourages you out of your comfort zone using weight training moves on an adjustable bench combined with HIIT and ab exercises to create a fitness routine you might just become addicted to.

Workouts: 40 full body 35-45 min workouts + 9 bonus workouts including 20 minute workouts for targeted areas, 2 recovery workouts using a foam roller, extra warm ups, and targeted areas.
Bonus Workouts: chest, back, shoulders, arms, legs, booty, core, HIIT (cardio), HIIT (cycle cardio)
Workouts will be drip released, here is the schedule:
Friday, July 22: Week 2 Workouts
Friday, July 29: Week 3 Workouts
Friday, August 5: Week 4 Workouts
Friday, August 12: Week 5 Workouts
Friday, August 19: Week 6 Workouts
Friday, August 26: Week 7 Workouts
Friday, September 2: Week 8 Workouts
Modifier available — 100% okay to do the program at your pace
Equipment needed:
Light, Medium, and Heavy Dumbbells (adjustable dumbbells*)
Adjustable Incline Bench (required $20 off use code: LIIFTMORE)
Power Loops* (beachbody - the ones I own) or (amazon version)
Foam Roller*
Yoga Mat
Check out my favorite home gym equipment here.
*recommended
Audio: English, Spanish and French dubbing | Subtitles: English, Spanish, French
Pro Move: I put on subtitles so I don’t miss anything the super trainer says while I also play music in the background
Example workout week 1:
Day 1 - Chest and Biceps LIFT only
Day 2 - Quads and Calves LIFT + HIIT
Day 3 - Back and Triceps LIFT only
Day 4 - Hamstrings and Glutes LIFT + HIIT
Day 5 - Shoulders LIFT only
*Recommended: Day 6 & 7 complete recovery upper and lower body “workouts”

If you want to try the 35 minute sample workout of liift more, click the button below.

try joel's liift more sample workout

check out the hype video

Where can you buy the liift more workout program?
Liift More requires the purchase of VIP access until the Winter of 2022-2023, which is an additional purchase of $50 or is free with a purchase of a bundle.

Bundles:
1. Veggie Haters Liift More Bundle
2. Too Tired Too Sore Liift More Bundle
3. Go and Glow Liift More Bundle
4. First Thing Liift More Bundle

Other Options

1. VIP Digital Access Only (must already have BOD)
2. Shop all options for LIIFT More

VIP Access: May 2022- Winter 2022-2023
Liift More releases to BOD: Winter 2022-2023 (typically 4-6 months from initial release)

new flavor: vanilla chai shakeology

Vanilla Chai Shakeology is a Limited Release shakeology flavor that goes live August 13, 2022.

The flavor is based on the sweetly-spiced taste of cinnamon, cloves, and cardamom and personally, I’m pretty dang excited.

I’m definitely a dirty chai girl — mix that vanilla chai with coffee or espresso and I’m all over it. Or honestly, a regular chai tea girl on days when I’m in need of a little more caffeine but only want one coffee.

I have this date on my actual calendar and am going to buy a couple boxes because I know I’ll love it.

The Details:

Launches: August 13th (limited edition flavors do often sell out fyi)
Vegan only
Box of 14 single-serve packets
US and Canada only for now (sorry ladies in UK and France, hoping you get access to our supplements soon!).
Does Beachbody use green packaging? The packets are certified recycled content (look for the badge) — which means they’re made from a minimum of 56% post- consumer recycled material. The cardboard is also Forestry Stewardship Council approved (also a badge there!) meaning they’re made from sustainable forestry practices (team trees!)

Purchase Vanilla Chai Shakeology (August 16th until it runs out) here

Coming Soon: Fall and Winter 2022

xb sweat and sculpt coming october 2022

okay, so you know how Open Fit workouts just joined Beachbody on Demand?

Well, one of the workouts in Open Fit called Xtend Barre, is by Andrea Rogers, who is officially the next Beachbody Super Trainer!

Andrea Rogers is the creator of Xtend Barre, an international pilates/barre brand with 40 studios worldwide as well as online workouts including her xtend barre open fit program.

Andrea is a mom of two based out of Dallas, TX, and if you’re like me and want to learn more about her, check out 19 things you didn’t know about Andrea Rogers on the Beachbody Blog.

Her new program is called, XB Sweat and Sculpt and comes out October 2022.

It’s a mix between dance cardio (without complex moves or choreography, thank goodness!) and sculpting strength-based moves that will help build strong muscles.

I haven’t personally taken any of Andrea’s workouts yet, but I am so pumped that she’s brought more barre workouts to Beachbody on Demand and I have a feeling that one of her core values is fun — because well, you can tell she having a blast in her promo video.

Details:

Workout Style: mix of dance cardio + strength moves alternating between Sweat and Sculpt days
3 weeks workout calendar - 5 workouts a week and 30 minute workouts
Equipment needed: 1-3 lb. ankle weights, Resistance Loops
Audio: English, Spanish, and French dubbing

More details to come, but check out the video to get a feel for the workout program.

check out the xb sweat and sculpt video

be the first to know about xb sweat & sculpt

new flavor: mint chocolate chip beach bar

The mint chocolate beach bar is a new beach bar flavor that goes live October 2022.

This flavor is for all my mint chocolate chip ice cream lovers who want a healthier option because they have a hard time not eating the entire ice cream carton when it’s in their fridge (oh wait, only me?).

I love that beach bars are both healthy and filling — they’re the perfect soulmate snack to keep in your car or purse. Especially if you have a husband who needs snacks like all the time or you get mad hangry yourself ;)

The Details:

Launches: October 3, 2022 in US and Canada
(sorry UK and France friends, we’re rooting for you to get your hands on them soon too!)
Plant based and Vegan (this is impressive)
The fancy stuff: 10 grams of protein | 4 grams of fiber | 150 calories | Low Glycemic Index (GI) | 6 grams of sugar | 0 grams trans fats | Gluten free
- These all basically mean they’re a healthy option with additional bonuses of no sugar crash, filling (high in protein), and digestive friendly (high in fiber)
Box of 14 single-serve packets (can buy 1, 2, or 3 boxes)
Portion Fix Info: 1/2 red, 1/2 yellow, and 1 teaspoon of healthy fats.

Purchase Mint Chocolate Chip Beachbar (10/3/22+) or other flavors now

new flavor: chocolate caramel brownie shakeology

Chocolate Caramel Brownie Shakeology is a Limited Release shakeology flavor that goes live November 2022.

The flavor is a perfect healthy, holiday treat that tastes like luscious, buttery caramel and rich, velvety chocolate, plus a hint of salt.

One of the things I love most about Beachbody is that they are constantly coming up with new, unique products that keep my healthy lifestyle fun.

I honestly don’t love veggies that much, but give me a chocolate caramel brownie shake that has the equivalent of 32+ cups of raw vegetables and I think it’s honestly the greatest invention in the actual free world.

I’m also super glad they switched it up this year. See they do limited shakeology flavor releases and the last few years they did peppermint and pumpkin spice in the fall, which I did also love — but sometimes you just want a change & something new right?

The Details:

Launches: November 2022
Vegan only
Box of 14 single-serve packets
US and Canada only for now
(sorry ladies in UK and France, hoping you get access to our supplements soon!).
Does Beachbody use green packaging? The packets are certified recycled content (look for the badge) — which means they’re made from a minimum of 56% post- consumer recycled material. The cardboard is also Forestry Stewardship Council approved (also a badge there!) meaning they’re made from sustainable forestry practices (team trees!)

Purchase Chocolate Caramel Brownie Shakeology (11/2022 until it runs out) here

new workout coming December 2022
sure thing by megan davies

The details:

Premise: sometimes all we want is to know that a workout program is going to be a sure thing to get us results. Sure Thing by Megan Davies puts together a nutrition and supplement strategy plus endurance, power-based strength training and explosive cardio to get you that guarantee you’re looking for.

Workouts: 8 weeks long, 5 workouts per week, 30-45 min workouts
A modifier is always available — 100% okay to do the program at your pace
Equipment needed:
Light, Medium, and Heavy Dumbbells (adjustable dumbbells*)
Sliders
Check out my favorite home gym equipment here.
*recommended
Audio: English, Spanish and French dubbing | Subtitles: English, Spanish, French
Pro Move: I put on subtitles so I don’t miss anything the super trainer says while I also play music in the background
Example workout week: not yet released