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
  • 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

  • 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!

  • 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!

  • 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-...