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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00:33Episode 1
SUMO SQUAT (4x10)
Episode 1
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 ... -
00:34Episode 2
BARBELL HIP THRUSTS (4x12)
Episode 2
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.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
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00:40Episode 3
LEG EXTENSIONS (4x10)
Episode 3
Sit with a flat back, engaged core & knees bent, place the padding in front of your ankles/shins. Push the lever up until your legs are almost straight in front of you, then slowy lower to starting position.
Weight Reccomendations:
Beginner: 30-40lbs
Intermediate: 45-70lbs
Advanced: 75-90+lbs...
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00:47Episode 4
SUPERSET: FORWARD LUNGES + KB SWINGS
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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00:49Episode 5
SUPERSET: CABLE KICKBACKS + JUMP SQUATS
Episode 5
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
