BODi LAVA: Elise Joan Workout Program Review

Welcome to my twenty-fifth honest BODi workout program review! Are you looking for a low-impact at-home workout program that’s just 20 minutes a day for six weeks, requires no equipment (or even shoes), and is based on power yoga and primal movements?

Check out this thorough review of BODi LAVA by Elise Joan to see if this program might be a match for you. Oh, and in this BODi review, be prepared to see some very surprising exercise moves…

Note: Some links here are affiliates that provide a small commission upon purchase, at no extra cost to you.

How to Access BODi LAVA

There are two different ways to access BODi LAVA. The first option is to get a BODi subscription — click and use the sale code LILLIEFIT25 for 25% off the price of full subscriptions! This is fabulous if you like variety, since membership also lets you into over one hundred other fitness programs.

The second option for access is to purchase LAVA on its own, without a BODi subscription, on the individual program digital purchase page. Get a 15% off discount any program with the code LILLIEFIT15.

Why Trust This LAVA Review?

As background, my name is Lillie, and I’m a 43-year old teacher (school librarian now) and mother of two young kids who enjoys writing EXTREMELY detailed reviews of at-home fitness programs. Why? Because good exercise (done responsibly and safely) makes humans so much healthier and happier, and changes lives for the better!

I revel in writing these reviews because helping match people with a fitness program that they will actually enjoy means they have a higher chance of doing and finishing it. (Shout-out to fellow multiple-job Mamas who have realized that at-home workouts are the key to easily accessible, efficient exercise, and workout motivation!)

You can trust this review because I actually DO each and every video in the workout program (taking copious notes along the way), and thus am writing from first-hand personal experience. That said, do note the disclaimer that every body is different, and it’s important to use wise judgment and caution when starting any new workout program. Let’s dive in!

BODi LAVA Overview

In June of 2024, BODi released early access of BODi LAVA by “Super Trainer” Elise Joan on the Beachbody on Demand online workout streaming platform, with a general library release date of November 25, 2024. The program consists of five 20-minute nonstop workouts a week for six weeks, plus 5 “Pre Burn” prep workouts (as I explain later, definitely do those before starting Week 1!), 6 short “Bonus Burn” add-ons, and 4 “Post-Burn” cool-downs and targeted stretches.

We’ll get more in depth into this in the Pros and Cons section, but here’s the summary: The exercise moves in BODi LAVA are unlike anything I’ve seen or done before in my many years of working out. Yes, this is a low-impact, bodyweight fitness program that draws from Power Yoga and Primal Movements — but there are a ton of balance and dance-like full-body pendulum movements (all done with bare feet) which are a whole other beast!

Equipment Needed for BODi LAVA

There is technically “no equipment” needed for “BODi LAVA,” but that’s not actually true. Sure, no dumbbells are used, but you absolutely will want a non-slip yoga mat so you’re not sliding all over the place for poses like Warrior or Plank, and so you’re somewhat cushioned.

For people like myself with bony bottoms and feet (the program is done without socks or shoes), I also strongly suggest a wider, thicker mat to put underneath or on top, like this one. A tricky thing about space and equipment with LAVA is many of the moves extend beyond the width and length of a yoga mat, so if you’re working out on a hard surface (versus on a cushy carpet), you may want to invest in something like these foam workout puzzle pieces.

Next, BODi LAVA lists yoga blocks like these as an optional prop, but I’d strongly recommend actually getting the blocks, because I attempted most of the program without them, and always cursed the screen out during the many times they appeared for balance help and extra resistance — they help a lot!

Finally, because so much of the program requires balancing for extended periods of time on one leg in bare feet, consider investing in some good calf compression sleeves to both ease and ward off vascular issues like varicose veins. These calf sleeves make a big difference in my comfort, and I like this brand best. Now that we’re fully equipped, let’s move on to the workout program review!

BODi LAVA Review

I’m really glad I did BODi LAVA, but it’s a very mixed bag in terms of Pros and Cons. Elements of it will greatly appeal to some people, while turning off others. Let’s explore each facet.

Positives of BODi LAVA

1. Exactly 20 nonstop minutes, five times a week, for 6-7 weeks is supremely doable. (Bonus: On-screen timer!)

Twenty minutes, five days a week, for a month and a half is a pretty glorious timeline for a workout program! As we saw in our “Job 1” review, it’s funny how much easier it is to fit in 20 minutes of fitness versus 30 or 40 to a busy schedule.

Moreover, because Elise works you nonstop for the entire time, you really do feel exercised at the end of it. I’ll also add that the “20 minute” videos actually are indeed EXACTLY twenty minutes, including warm-ups and cool-downs, and the handy on-screen timer ticks down every minute perfectly. As a teacher, I find that kind of planning and time management A+!

2. Incredibly innovative and beneficial low-impact bodyweight moves with full-body results.

I’ve done countless workouts in my life, but I’ve truly never done anything like BODi LAVA. Yes, it’s described as a low-impact “power yoga plus primal movements” that uses bodyweight instead of dumbbells, but it’s also kind of like dance or acrobatics, integrating balance, mobility, and strength all together?! You will see almost none of the classic workout moves featured in standard programs like “21 Day Fix,” and your mind WILL be blown.

In so many LAVA moves, you’re balancing on one leg, moving your whole body like a pendulum in ways never before imagined possible. Though many of the exercises — especially towards the last week — were very difficult for me to do without falling and modifying, I ended up with both impressive fitness results (hello, long, lean core definition!) and a refreshing sense of accomplishment at completing something so different.

3. BODi LAVA is challenging, and ramps up weekly. Plus, all moves have modifications up or down so there’s room to grow.

Because the intensity ramps up over the weeks, because there are ten different types of distinct workout types, and because nearly every move in BODi LAVA has modifications both up and down, this is truly a program that one could do for many rounds. I could see myself returning to it over the years, and appreciated being so thoroughly challenged, with room to grow.

As Elise says in Week 2, Workout 1, you have to have confidence to go at your own pace, and know that doing a workout that’s this mentally challenging and different helps build myelin in the brain. The body is wired for comfort and sameness, but we can’t grow and thrive if we don’t push out of our comfort zone!

4. Elise Joan is professional and inspiring.

Though I clicked more with Elise Joan in “Fire and Flow” than in “Barre Blend” (more on the latter program later in this review), she’s in top form in BODi LAVA, and I was blown away by how motivating, professional, and accomplished she is. To be able to precisely cue form nonstop for twenty minutes while also doing nearly every move — now that’s impressive.

I also loved that Elise is 48 years old AND looks fabulous, emphasizing that she is committed to encouraging us all to work out for the rest of our lives. She shared that she hasn’t lifted heavy in years, and rather gains her sculpted muscles from these innovative bodyweight moves. Further, Elise’s excellent fitness fashion often plays on the “lava” theme in this program, featuring red and black with healthy doses of mesh and cut-outs for eye-catching, artistic detail.

5. The emphasis is on functional fitness for longevity and aging strong.

Over and over, Elise returned to the theme of how this work we’re putting in to the program is going to pay off in the form of aging strong. As a woman in my 40s, I see on a daily basis how true that is! In fact, the days I didn’t work out with LAVA, I really noticed how much stiffer I was than the days I did do the videos. This stuff works!

6. Music, cast, and background a good without being distracting.

Though in the past I’ve been a fan of workout casts with a lot of verbal interaction and banter, I found it refreshing that there were minimal distractions in BODi LAVA. In contrast to the slower pace of “80 Day Obsession,” all twenty minutes are laser-focused on the movements and Elise’s cues. The background music is enjoyable but not intrusive, and there’s almost no cast chit-chat with Philip and Sydney to squander time.

7. Pace and moves are efficient.

I repeat: There is zero downtime in LAVA! Even mobility moves are conducted while holding a separate strength hold move, so you get a two-for-one bang for your buck. Despite the brisk, non-stop pace, I didn’t feel painfully rushed in this program, though do be warned that it ramps up as the weeks go on!

8. Ideal for morning or evening, sweat and impact-wise.

Yes, you’ll sweat in BODi LAVA, but I actually found this program to provide perfect before-work exercise because (at least for my specific armpits), a full shower wasn’t needed at the end — just a quick wipe-down. Further, because it’s low-impact like “4 Weeks for Every Body,” LAVA fits very well into both morning and evening when one is lower-energy.

9. Lots of functional rotation, mobility, balance, and strength.

Though rotations and balancing exercises often fill folks with dread about injury, Elise makes the point that these challenging moves are extremely important to practice in order to PREVENT injury. Not all of the moves were pleasant for me to do, but I recognize that they are healthy and proactive medicine for longevity!

10. Bonus videos are nice.

The bonus material for LAVA is solid. The six short “Bonus Burn” add-ons can add a real extra “oomph” if you’re wanting more after the 20 minute main video — or if you’re short on time and only have ten minutes. Meanwhile the four “Post-Burn” cool-downs and themed stretches are actually more like workouts in their own right.

Issues with BODi LAVA

As you can see, there are many unique and excellent aspects of LAVA… but what are its potential problems? Read on…

A. LAVA is NOT a beginner program!!

BODi LAVA is labeled as Intermediate level, but be warned that it is extremely challenging in a way that you may never have seen before, even as a veteran exerciser! This program is DEFINITELY not for beginners — see my list of best BODi programs for beginners instead.

Even Intermediate or Advanced folks should be well-prepared to add numerous additional modifications, beyond what the official mod offers — a similar warning to “Let’s Get Up.” Overall, the pace of LAVA is quite fast (and has zero pauses), contains lots of twisting and balancing, and ramps up intensely, so you rigorously need to be able to listen to your body to avoid injury.

B. Mods (and moves in general) can be hard to see or follow.

Further, the modifications in LAVA are often not shown until partway though a move, or are difficult to see on screen — and even some of the regular exercises are done so quickly that it’s hard to catch them. I would almost suggest watching each video through once without doing then, then watching them again and participating, since it’s actually a feat of flexibility to both watch the screen AND twist your body backwards as you do in some moves!

C. If you hate Kick-Throughs or balancing, LAVA will be problematic.

There are SO MANY Kick-Throughs in BODi LAVA — even more than in “Sure Thing!” (For those not in the know, to do this move, you get on all fours and then kick one leg under your body until you flip over into a crab position with one leg and one arm up.) Kick-Throughs seem to be the hot new thing in functional and primal exercise, so I’m sure they’re overall good for your muscles and health… but man, they make this tall gal’s knees and joints ache!

As for balancing, I don’t mind that as much, but there were such long one-leg holds in LAVA that I had to add in numerous breaks to shake out my cramping calf and foot muscles. I’ve heard some people refer to feeling like they’re “flopping around like a fish” trying to stay upright. Again — all this balance work is healthy and important for the body, but it’s not always pleasant, and for certain folks, it could cause injury if not careful. Speaking of which…

D. There is injury potential for knees or back without additional mods.

Beyond Kick-Throughs and long one-legged balances, be prepared for several other moves in LAVA that may need extra modifications for those with knee and back issues, similar to “4 Weeks of The Prep.” For example, several times in the program — like during Pre-Burn “Cardio,” Week 3 “Compound,” and Week 6 “Agility” videos — we are guided to roll up into a one-legged piston squat from a supine position, thus resting the entire bodyweight upon one folded leg. That was a big “no” for my anatomy, so I added significant modifications beyond the suggested mod.

E. Left and right are sometimes flipped confusingly in verbal versus visual cues.

To add to the complexity of the program, LAVA flips “left” and “right” from mirroring to opposite in numerous videos — specifically the primal movements (ex: Pre-Burn 5). I understand scientifically why this happens in terms of camera functioning — it also happened in “CHOP WOOD CARRY WATER” — but you’ll need to be prepared to pick whether you’ll do what’s shown on the screen or the opposite thing she verbally directs. Talk about a brain-teaser!

F. Pre-Burn should just be called “Week 1,” because you need it.

I’m not sure why “Pre-Burn” (the 5 workouts before Week 1) aren’t just called “Week 1,” thus making LAVA a 7-week program, because they are 100% essential. Do not skip them!!! The moves in LAVA are so complex, even for veteran workout folks, that you will want and need the foundation of the Pre-Burn videos — which are challenging in their own right.

G. Blocks are not actually optional, and even more props may be needed.

You will definitely need the yoga blocks suggested as “optional” equipment for LAVA. (Luckily you don’t need as much equipment as “9 Week Control Freak” — few programs do — but you do need the blocks.)

In fact, you may sometimes may want a taller support for balance assistance in LAVA, too. For example, I sometimes held onto my bench from “Dig Deeper,” set to the upright position, or even a wall or doorknob.

H. You may miss heavy weightlifting — especially arms.

LAVA fully provides a full-body burn for both cardio and strength, but there are zero weights employed in the program except bodyweight, and sometimes picking up the light yoga blocks for minor resistance. Those of us who adore weightlifting a la “LIIFT MORE” will miss the specific high that comes from, for example, bicep curls with 15 pounders.

Elise has gone on record as saying LAVA should NOT be combined with weightlifting since it could cause inflammation, and since the program complete in its own right, and I agree with her in that for the first round of the program. However, I do think down the line (one you get the moves under your belt) LAVA could pair very well with weightlifting focused programs like “Muscle Burns Fat #mbf.” This is particularly important because I felt that LAVA was much more focused on legs and core than arms (despite the abundance of “Yoga Push-Ups”).

I. You’ll want to supplement LAVA with other exercise.

Beyond the fact that it doesn’t contain weightlifting, LAVA most certainly needs supplements to make it work optimally — specifically in warm-ups, cool-downs, and “Steady State Cardio.” Unlike “3 Day Split,” you likely will have enough energy after LAVA to do something else, fitness-wise, and I do think LAVA pairs very well with runners, or those of us who love long walks in nature.

Further, cool-downs are very short in BODi LAVA, so you’ll want to do at least a few minutes more of your own. As we learned in “30 Day Breakaway,” warm-ups and cool-downs are key to avoiding injury!

J. Expect ramping up, and some discomfort.

I cannot emphasize it enough: BODi LAVA is wildly different from anything you’ve ever done… and it gets more and more challenging as the weeks go on (similar to #mbfa). I confess that by Week 6, I found myself dragging my feet and procrastinating pushing play, because the moves were getting so uncomfortable and awkward.

Thank goodness the program is just six weeks long (like “6 Weeks of The Work” with Amoila Cesar), or I may not have made it through! Now, as Elise points out, it is healthy and important to push beyond our comfort zone, but when you’re on all fours trying to rotate your bare feet so you can kick a leg through and balance on one hand while arching your back… it’s definitely intense!

K. This style may not be a match for everyone.

Overall I enjoyed and recommend BODi LAVA, but it’s definitely not a perfect match for everyone. Not only are all the dance-like and yoga-like balancing and primal gymnastics a change from something like the basics featured in “LIIFT4,” but Elise’s ongoing motivational speeches may or may not resonate. (They did for me, but I know others for whom they weren’t a fit.)

BODi LAVA Results:

Despite BODi LAVA being just 20 minutes a day for five days a week, I did see and feel distinct results from the program. Here are some of them.

1. Injury prevention.

First, I felt much less injury-prone while doing LAVA, which is shocking, given how complicated and precarious many of the moves are. The days I didn’t do it or had to take an extra rest day, I felt much stiffer and more brittle. The balance, mobility, and strength moves work!

2. Long, lean muscle development.

Unlike heavy lifting programs, LAVA is all about yielding full-body, long, lean muscle. Just look at Elise’s epic physique, which she says she’s gotten purely from these movements!

3. Core and leg strength and definition.

Above all, LAVA is a full-body, core and legs-centric program. I particularly saw improved definition in that pretty line in the middle of my upper and side abs, and in my quads. This is a nice program for flattening the belly and defining the legs, if that’s what you’re aiming for.

BODi LAVA vs. Other Programs

There are several other BODi Workout Programs that have similarities to LAVA, which begs the question: How do they compare? Which should one start with, and which is better? Let’s investigate.

Barre Blend vs. LAVA

Though Elise Joan is the trainer for both “Barre Blend” and LAVA, I liked LAVA a lot more. First, BB is way longer in daily time and in weeks, which really started to drag for me at the end, especially as they ramped up in time and intensity.

Second, “Bare Blend” features far more standing, ballet-like small movements that fried the muscles in my long body in a way that I found unpleasant. In contrast, LAVA centers yoga, full body pendulum-like swings, and primal movements that, while challenging, felt better for my particular frame. Your experience may vary!

XTend Barre and XB Pilates vs. LAVA

I had similar gripes with “XTend Barre” by Andrea Rogers as with “Barre Blend,” though overall found that program more doable to me than the latter. Again, I’d choose LAVA over “XTend Barre,” because it’s more wide-reaching in types of moves.

As for Andrea’s other program, “XB Pilates,” that one is way more doable than both “Xtend Barre” and LAVA, so I’d start with “XB Pilates.”

Sweat + Sculpt vs. LAVA

Between the dance-like “Sweat + Sculpt” with Andrea Rogers and LAVA, I’d recommend starting with “Sweat + Sculpt,” because it features easier, more accessible moves, while still having that mobility flair. The progression from “S+S” to LAVA could be a good one.

Chop Wood Carry Water vs. LAVA

The most obvious comparison between programs is LAVA vs. “CHOP WOOD CARRY WATER” with Amoila Cesar, as both put primal movements front and center. There are some major differences however, and while I think both programs are worthwhile, I liked LAVA a tad more, because it felt more cohesive and comprehensive, and was easier to sustain momentum since it was shorter time each day for more weeks.

To compare, you should know that CWCW features weightlifting, while LAVA is all bodyweight moves. In terms of balance, strength, and flexibility, LAVA actually gets to much more challenging moves than CWCW by the end of its 6 weeks, which I found motivating. Ultimately, I would recommend the progression of starting with Amoila Cesar’s “645” for the basics, then moving to CWCW because it’s harder than “645,” but more straightforward than LAVA, then ending with LAVA.

Sure Thing vs. LAVA

Finally, it’s worthwhile to compare “Sure Thing” with Megan Davies to LAVA, because ST also incorporates some primal movements. Between the two, I would definitely start with “Sure Thing” because it is more straightforward, and will give a good base by incorporating standard weightlifting too. Then you can move to LAVA to increase the balance and mobility challenge.

BODi LAVA Review, in Sum

I am REALLY glad that I did BODi LAVA — I learned new moves and capabilities that I will carry with me for the rest of my life to boost mobility, balance, and strength. That said, after completing the program in its entirety, I was definitely ready for something different by the end. If you want to check out LAVA or any other programs, you can try them with free trial here.

I could certainly see circling back to LAVA in the future, however, or doing hybrids mixed with lifting programs like “4 Weeks of Focus.” I already sort of miss parts of it!

What about you? If you have done LAVA already, what was your experience? If not, what questions do you have about this or other BODi workout programs? Do share!