What is Body Back Anyway?

The official textbook answer:

Body Back® is a results-based workout designed for moms who are ready to take their fitness and vitality to the next level.

But here's a better {REAL} answer:

" The FIT4MOM Body Back Program provides accountability, guidance & support. It is exactly what I've been searching for. Strength, Energy, Self confidence. That's what I've found. YOU CAN TOO! I'm so excited to continue working it out with my sisters in Motherhood and I can't thank all the Body Back team members and fellow clients enough for pushing me past my comfort zone because that's where the good stuff is! The hardest part is taking that first step. ! ~Candice A.


What's an actual Body Back class like?

Each Body Back class will offer you the opportunity to get a HIIT (high intensity interval training) style workout. Whether you're new to exercise or looking for a great sweat session to add to your current routine, this class will be catered to your individual needs by your nationally certified instructor. There are three class formats that are typically used. Sometimes it's different, but you can expect to see these offered during your session.

· rounds: cardio, strength, core...repeat!

· circuit: a circuit format using equipment, body weight and the environment

· traveling: outdoor classes will travel often, stopping for different stations along the way

You'll find a variety of equipment in a Body Back workout, but you'll almost always find resistance bands, mini bands, hand weights, and body weight exercises in class. From time to time, we're also known to bring in more that we teach you how to use.

ALL Body Back classes end with a relaxing stretch and guided meditation. You will leave feeling motivated and inspired to take on your day!


Classes, sessions, too many choices!

It's true. We want Body Back to fit every moms' needs, so we have a few different options:

1. Body Back Transformation (BBT): Body Back® Transformation is an 8-week result based journey. You will focus on your mind and body improving your overall health and well-being. The experience includes unlimited 60-minute high-intensity interval workouts (HIIT) per week designed to challenge, empower, and recharge you. Additionally, pre and post fitness assessments are completed allowing you to see your progress and celebrate your accomplishments. Nutrition guidance is provided to educate and guide you toward healthy eating habits. The program also includes supplemental online workouts, accountability, and support. This eight-week journey will reconnect you to your inner strength and encourage you to believe in personal transformation.

What Does Body Back® Transformation Session Include?

The quick answer: Accountability.

· Unlimited HIIT Workouts per week in a small group format (2 classes per week recommended - moms only workout! (Woodbridge late morning classes offer onsite daycare $5/child payable to child minder)

· Family friendly recipes provided and weekly meal planning support

· At home workouts and challenges

· Before & After fitness assessments, photos and measurements

· Online coaching and access to 24/7 support through a very active private FB group

· Choose a session to join:

-Mon/Thurs 5:30am in Burke (Abiding Presence Bailey Hall)

-Tues/Fri 5:15p in Kingstowne/Alexandria (My Gym)

-Tues/Fri 7:30pm in Lorton (Lorton Station Town Center)

-Tues/Thurs 10:00am in Woodbridge (Action Martial Arts – daycare on site)

-Sun/Wed 7:30pm in Kingstowne/Alexandria (My Gym)

2. Drop in classes:

· Come take classes with us, with a monthly membership or ten class pass

· No outside resources, so the perfect option for someone who is looking for a workout routine and maintenance of her current lifestyle.

· Great for moms who've been through one or more BBT sessions before

· SO many class options to choose from each week:

-Monday 5:30a Burke

-Tuesday 5:15a Kingstowne/Alexandria

-Tuesday 10:00a Woodbridge (daycare on site)

-Tuesday 7:30p Lorton

- Wednesday 7:30p Kingstowne/Alexandria

-Thursday 5:30a Burke

-Thursday 10:00a Woodbridge (daycare on site)

-Friday 5:15a Kingstowne/Alexandria

-Friday 7:30p Lorton

-Saturday 7:00a Lorton

-Sunday 7:00a Woodbridge

· We ask that you pre-register for each class to ensure there's space available.

Want it all? Unlimited classes and the accountability that goes along with the transformation session?

You can do that too!

· Simply get a BB unlimited membership to attend all the classes you want

· Gain access to priority registration for the 8-week transformation session of your choice for an extra $99 to unlock all of the added benefits that are listed above!


The Body Back Team

We have an incredible team of nationally-certified instructors who are here to help you SUCCEED. No matter your goal, whether it be weight-loss, strength-building or maintenance, we will get to know you + your needs and help you create and reach your goals!

What are our current clients saying?

I have tried and tested so many workout programs and diets; it’s been an up and down battle. Until I found Body Back. This program has taught me to appreciate and fuel my body in a healthy & sustainable manner. All the meals are easy to plan, prepare and make. I’ve broken the ‘diet cycle’ – it’s a part of who I am now and I’m able to bring it home to my family as well. I’ve become more confident with each session (I’m on my fourth! Yes, I love it that much!) I’m so grateful to the entire Body Back team for being so supportive in their coaching – such a blessing to have a group of strong women to lean on! ~Amanda C.

"Body Back is an amazing program! After giving birth to twins and having a 2 year old at home, I was not only immensely overweight and feeling badly about myself physically, but I also had absolutely no time for myself -- no time for sleep, for meal planning and preparing healthy food, no time to exercise. When I finally committed to the 8 week Body Back session, it was life changing for me. Not only was I able to lose weight, but I gained a support system unlike any other diet or exercise program I have done before. I love that Body Back comes with support at the workouts, support online, and personal coaching. It is so hard to fall off track because someone is always there to catch you and help you get back on. It is not a diet in any sense of the word - it is healthy eating of real food, so I love that I can feed the food to my whole family. The best part for me was that I not only got my Body Back (losing 23 lbs and over 11 inches in 8 weeks!) but I also got time for myself. It was the first time in years I had committed to something wholly for myself, and it was revitalizing! Thank you Fit4Mom for helping me become a healthier and happier mama! ~Amy V.


Great atmosphere. Amazing women that are super supportive and motivating. Each workout is memorable to the whole body - for days. Can't get any better than this. Loving' Fit4mom! ~ Delicia L.

Joining Body Back was such an easy decision for me and I’m so thankful that I did! I truly enjoy the challenging workouts led by phenomenal instructors. Body Back HIIT classes are offered before the crack of dawn, so I can have some ‘me’ time before the day begins. Each strenuous workout is followed by a mindful mediation. Most of all I love being a part of this community of Moms, it is such a positive nonjudgmental safe space. ~ Lya H.

Every Body Back workout is worth it! I love getting to know other moms, the encouragement from the instructors, and taking time to take care of me. ~ Megan S.

What will YOU say after your first session?

Big thank you to FIT4MOM Montgomery County - many parts of this article were taken from their recent blog. It was so great we needed to share!