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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00:46Episode 1
BARBELL STATIC REV. LUNGES (4x10)
Episode 1
*These are best done on a Smith Machine for extra balance, so if you have that use it!
Start standing, core engaged with barbell racked on your shoulders. Step back into a lunge position, lunge all the way down to about 1" off the floor, then start to press back to standing, but keep your feet l...
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00:29Episode 2
CHEST PRESS (4x12)
Episode 2
Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!
Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advance... -
00:28Episode 3
LAT PULL DOWNS (4x12)
Episode 3
Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!
Weight Recommendations:
*these will vary based on what type of machine you are usingBeginner: 20-30lbs
Intermediate... -
00:47Episode 4
SUPERSET: GLUTE BRIDGE + JUMP SQUATS
Episode 4
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
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00:14Episode 5
HAMSTRING CURL (4 x12)
Episode 5
There are a few different machines in the gym for this- you can do them seated like me, or lying! If seated, place your ankles on top of the padded bar. Engage your core, and use your hamstrings to press down on the bar & think about curling it down underneath you. Use the resistance of the weigh...
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SUPERSET: BICEP CURLS + MOUNTAIN CLIMBERS
Episode 6
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!