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The Lean workout is great for beginners who haven ’ t been to the gym in a while . It is simple , only contains four exercises and it can be done in 30 minutes . The Shape workout is for when you have a lot more time and you want to improve the intensity – it takes around 45 minutes to complete . The Build workout is the most intense of the three . It can still be completed in less than an hour and it should be done around 4 times per week .