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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00:34Episode 1
HIP THRUSTS (4x12)
Episode 1
Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
Advanced: 40-70+lb plate... -
SUPERSET: BULGARIAN SPLIT SQUATS + STEP UPS
Episode 2
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: Try bodyweight first
Intermediate: 5-10lb dumbbells
Advanced: 15-30lb dumbbells -
00:47Episode 3
SUPERSET: FORWARD LUNGE + KB SWINGS
Episode 3
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
*Modification: you can go bodyweight on the lunges, and use dumbbells instead of kettlebell if needed!
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00:42Episode 4
LEG PRESS (4x12)
Episode 4
Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.
Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine
Intermediate: 25... -
SUPERSET: FIRE HYDRANTS + OVERHEAD SITUPS
Episode 5
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
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00:30Episode 6
BARBELL RDLS (4x10)
Episode 6
Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-...