STRONG & SWEATY PROGRAM

STRONG & SWEATY PROGRAM

28 Seasons

The Strong & Sweaty program is a 4-week training plan designed to build strength, improve endurance, and challenge you with five gym-based workouts per week. Expect a mix of athletic-style training, strength circuits, and HIIT finishers that will push your limits and keep you feeling strong, energized, and motivated every step of the way.

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STRONG & SWEATY PROGRAM
  • SUPERSET: CURTSY LUNGE x SQUAT STEP JUMPS

    Episode 1

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

  • SINGLE x DOUBLE SHOULDER PRESS (4x10)

    Episode 2

    Start seated, with dumbbells in hands, arms bent at a 90 degree angle. Engage your core & perform a single arm shoulder press on each side, then a regular shoulder press with both arms at the same time, that is 1 full rep!

    Beginner: 5-7lb dumbbells
Intermediate: 10-15lb dumbbells 
Advanced: 20-3...

  • SUMO SQUAT (4x10)

    Episode 3

    Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.

    Beginner: Try just the bar first or dumbbells
    
Intermediate: 15-35lb plates...

  • SINGLE x REGULAR CHEST PRESS (4x8)

    Episode 4

    Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Start with the dumbbells raised above your chest/face & lower one arm at a time into a single chest press, then press both at the same time. That equals 1 full rep!

    Weight Recommendations:

    Beginner: 5-...

  • SINGLE LEG RDL (4x10)

    Episode 5

    Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.

    Weight Recommendations:

    Beginner...

  • SUPERSET: KB SWINGS x SIDE PLANK PRESSES

    Episode 6

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!