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.
-
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!
-
00:32Episode 2
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...
-
00:35Episode 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... -
00:30Episode 4
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-...
-
00:34Episode 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!