4-Week STAY/FIT - Strength & Conditioning Program

2 Seasons

Welcome to STAYFIT - a 4-week comprehensive strength and conditioning program designed to keep you fit, while fitting your busy schedule. With quick and effective 30 minute sessions and only 5 days per week, this is the perfect program to keep you focused and on track, during those busy times in life. Whether you're looking to stay fit or get back on track, STAYFIT has your back. STAYFIT begins next Monday, August 5th - September 1st.

Level: Intermediate
Time: 30 minutes per day
5 Days Per Week
Focus: Strength & Conditioning
Equipment: Dumbbells + Mat

20 Episodes

31:39

30 Minute Standing Full Body Compound Strength - STAY/FIT W1: Day 1 (Music)
Episode 1

30 Minute Standing Full Body Compound Strength - STAY/FIT W1: Day 1 (Music)

Episode 1

Equipment Needed: Dumbbells
Level: Intermediate-Advanced
Calories Burned: 452
Weights Used: 20 lbs [9 kg]

Workout Breakdown:

Warm-up

01 - Hugs & Love
02 - L2R Lunge Tap Squats
03 - Bullet Time Swings
04 - The Windmills
05 - Open Close Gate Steps
06 - Ham Scoops

Workout:
01 - Alt Floor Snat...
31:22

30 Minute Glutes & Abs Strength Workout - STAY/FIT W1: Day 2 (Music)
Episode 2

30 Minute Glutes & Abs Strength Workout - STAY/FIT W1: Day 2 (Music)

Episode 2

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 375
Weights Used: 20 lbs [9 kg]

Workout Breakdown:

Warm-up:
01 - L2R Heisman Squats
02 - S2S Lunge Taps
03 - Kang Squats
04 - OH Rev Lunges
05 - Windmill Sweeps

Workout:
01 - STAPLE: Hi-Low Curtsy Squats
02 - S2S Deep Squ...
31:03

30 Minute Upper Body Double-Up Strength - STAY/FIT W1: Day 3 (Music)
Episode 3

30 Minute Upper Body Double-Up Strength - STAY/FIT W1: Day 3 (Music)

Episode 3

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 334
Weights Used: 20 lbs [9 kg]

Workout Breakdown:

Warm-up:
01 - Clap Pull Step-Backs
02 - Shoulder Swings
03 - Trunk Twist Hinge
04 - Windmill Sweeps
05 - OH Cactus Side Stretch
06 - Walkouts

Workout:
01 - In & Out Hamme...
31:38

30 Minute Hybrid Total Core & Abs Training Workout - STAY/FIT W1: Day 4 (Music)
Episode 4

30 Minute Hybrid Total Core & Abs Training Workout - STAY/FIT W1: Day 4 (Music)

Episode 4

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned:
Weights Used: 15-20 lbs [7-9 kg]

Workout Breakdown:

Warm-up:
01 - S2S Hurdle Step Twists
02 - The Windmill
03 - Standing Ab Twists
04 - Side Lunge Taps
05 - Tri-Knee Combo
06 - Alt Swing Kick Steps
07 - Ham Scoops

Workou...
31:32

30 Minute Hams, Quads & Glutes Legs Workout - STAY/FIT W1: Day 5 (Music)
Episode 5

30 Minute Hams, Quads & Glutes Legs Workout - STAY/FIT W1: Day 5 (Music)

Episode 5

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 415
Weights Used: 20 lbs [9 kg]

Workout Breakdown:

Warm-up:
01 - Dbl Open Gate Squats
02 - Side Lunge Ham Taps L
03 - OH Rev Lunge
04 - Side Lunge Ham Taps R
05 - Kang Squats
06 - Rev Sumo Squat Turns

Workout:
01 - DB Cur...
31:14

30 Minute Standing One Dumbbell Full Body Tour - STAY/FIT W2: Day 1 (Music)
Episode 6

30 Minute Standing One Dumbbell Full Body Tour - STAY/FIT W2: Day 1 (Music)

Episode 6

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 472
Weights Used: 15 lbs [7 kg]

Workout Breakdown:

Warm-up

01 - Clap Pull Step-Backs
02 - Hero Tap Lunges
03 - Standing Twists
04 - Sunrise Squats
05 - Sweeping Windmills
06 - Kang Squats

01 - OH Squat Clean P...
31:29

30 Minute Upper Body Load & Hold Strength - STAY/FIT W2: Day 2 (Music)
Episode 7

30 Minute Upper Body Load & Hold Strength - STAY/FIT W2: Day 2 (Music)

Episode 7

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 321
Weights Used: 20 lbs [9 kg]

Workout Breakdown:

Warm-up:
01 - F2B Shoulder Swings
02 - Shoulder Stretch Hugs
03 - Standing Twist
04 - Walkouts
05 - Modified Push-ups
06 - Alt Best Stretch

Workout:
01 - Biceps Curls
01 ...
31:19

30 Minute Lower Body Double-Up Strength - STAY/FIT W2: Day 3 (Music)
Episode 8

30 Minute Lower Body Double-Up Strength - STAY/FIT W2: Day 3 (Music)

Episode 8

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 435
Weights Used: 15-20 lbs [7-9 kg]

Workout Breakdown:

Warm-up:
01 - Butt Kicks
02 - U-Squat Lunges
03 - Side Lunge Taps
04 - Windmill Sweeps
05 - Kang Squats
06 - Beast Mode Threaders

Workout:
01 - 180 Sumo Pulse Turns...
32:31

30 Minute Intermediate Mat Abs & Core Workout - STAY/FIT W2: Day 4 (Music)
Episode 9

30 Minute Intermediate Mat Abs & Core Workout - STAY/FIT W2: Day 4 (Music)

Episode 9

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 278
Weights Used: 15 lbs [7 kg]

Workout Breakdown:

Workout:
01 - Modified Sun Flow
02 - Alt Rainbow Threader Rocks
03 - Shin Huggers
04 - Alt Toe Tap Crunch
05 - V-Sit Toe Taps
06 - ISO DB Plank Threaders L
07 - Half DB St...
31:26

30 Minute Standing Shoulders, Arms & Back - STAY/FIT W2: Day 5 (Music)
Episode 10

30 Minute Standing Shoulders, Arms & Back - STAY/FIT W2: Day 5 (Music)

Episode 10

Equipment Needed: Dumbbells
Level: Intermediate-Advanced
Calories Burned: 316
Weights Used: 15-20 lbs [7-9 kg]

Workout Breakdown:

Warm-up:
01 - Clap Pull Step-Backs
02 - F2B Shoulder Swings
03 - Alt Shoulder Stretch
04 - Hinge Fly Trunk Twists
05 - Windmill Sweeps

Workout:
01 - STAPLE: Lat R...
31:06

30 Minute Full Body Metcon Mash-ups - STAY/FIT W3: Day 1 (Music)
Episode 11

30 Minute Full Body Metcon Mash-ups - STAY/FIT W3: Day 1 (Music)

Episode 11

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 453
Weights Used: 15-20 lbs [7-9 kg]

Workout Breakdown:

Warm-up:
01 - Clap Pull Step-Backs
02 - Standing Twists
03 - S2S Lunge Taps
04 - Butt Kicks
05 - In & Out Squats
06 - Ham Scoops

Workout:
01 - Touch-Down Ja...
31:10

30 Minute Whole Lotta Squats Quads & Glutes - STAY/FIT W3: Day 2 (Music)
Episode 12

30 Minute Whole Lotta Squats Quads & Glutes - STAY/FIT W3: Day 2 (Music)

Episode 12

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 426
Weights Used: 20 lbs [9 kg]

Workout Breakdown:

Warm-up:
01 - Hurdle Step Side Lunges
02 - In & Out Squats
03 - Alt Staggered Squats
04 - OH Rev Lunges
05 - Best Stretch Threaders L
06 - Best Stretch Threaders R

01 - L...
34:50

30 Minute COMPLETE Upper Body Workout - STAY/FIT W3: Day 3 (Music)
Episode 13

30 Minute COMPLETE Upper Body Workout - STAY/FIT W3: Day 3 (Music)

Episode 13

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 309
Weights Used: 15-20 lbs [7-9 kg]

Workout Breakdown:

Warm-up:
01 - Chest Fly Steps
02 - Standing Twists
03 - Expanding Shoulder Swings
04 - Modified Push-ups
05 - Rocking Rainbow Threaders
06 - Wrist Stretch

01 - Dbl H...
31:18

30 Minute Tuck & Tighten Core & Abs (No Equipment) - STAY/FIT W3: Day 4 (Music)
Episode 14

30 Minute Tuck & Tighten Core & Abs (No Equipment) - STAY/FIT W3: Day 4 (Music)

Episode 14

Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 265
Weights Used: NONE

Workout Breakdown:

Warm-up:
01 - Cat Cow
02 - Modified Sun Flow
03 - Alt Pin the Needle
04 - Alt Scorpions
05 - Alt Knee Pulls

Workout:
01 - 1-2 Double Tuck Crunch
01 - Elevated Heel Tap Pulses

...
31:20

30 Minute Unilateral Lower Body Strength Workout - STAY/FIT W3: Day 5 (Music)
Episode 15

30 Minute Unilateral Lower Body Strength Workout - STAY/FIT W3: Day 5 (Music)

Episode 15

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 432
Weights Used: 20 lbs [9 kg]

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - U-Squat Lunges
03 - Side Lunge Taps
04 - Windmill Sweeps
05 - Kang Squats
06 - Beast Mode Threaders

01 - ISO Swing Squat Press L
02 - Rev Pu...
31:09

30 Minute Full Body Hi-Low Abs Drop Sets - STAY/FIT W4: Day 1 (Music)
Episode 16

30 Minute Full Body Hi-Low Abs Drop Sets - STAY/FIT W4: Day 1 (Music)

Episode 16

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 408
Weights Used: 20 lbs [9 kg]

Workout Breakdown:

Warm-up:
01 - Hugs & Love Raises
02 - Sunrise Squats
03 - The Windmill
04 - L2R Diagonal Lunges
05 - Walkouts
06 - Worlds Best Stretch

01 - Arnold Press Curls
02...
30:59

30 Minute Push & Pull Upper Body Workout - STAY/FIT W4: Day 2 (Music)
Episode 17

30 Minute Push & Pull Upper Body Workout - STAY/FIT W4: Day 2 (Music)

Episode 17

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 346
Weights Used: 15-20 lbs [7-9 kg]

Workout Breakdown:

Warm-up:
01 - Hug & Love Raises
02 - F2B Shoulder Swings
03 - Standing Twists
04 - Inchworms
05 - Kneeling Threaders L
06 - Kneeling Threaders R

01 - Dual Hang Pres...
31:04

30 Minute COMPLETE Lower Body Strength Workout - STAY/FIT W4: Day 3 (Music)
Episode 18

30 Minute COMPLETE Lower Body Strength Workout - STAY/FIT W4: Day 3 (Music)

Episode 18

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 414
Weights Used: 20 lbs [9 kg]

Workout Breakdown:

Warm-up:
01 - Butt Kicks
02 - U-Squat Lunges
03 - Side Lunge Taps
04 - Windmill Sweeps
05 - Kang Squats
06 - Beast Mode Threaders

01 - Dbl Rev Lunge Squats
02 - 3-Way Lu...
31:23

30 Minute One Dumbbell Standing Abs & Core Workout - STAY/FIT W4: Day 4 (Music)
Episode 19

30 Minute One Dumbbell Standing Abs & Core Workout - STAY/FIT W4: Day 4 (Music)

Episode 19

Equipment Needed: Dumbbells
Level: Intermediate-Advanced
Calories Burned: 454
Weights Used: 15 lbs [7 kg]

Workout Breakdown:

Warm-up:
01 - Step-Up Kicks
02 - Bullet Time Swings
03 - Sunrise Squats
04 - Side Lunge Taps
05 - Wide Drive Twists
06 - Kang Squats

01 - ISO DB Swings
02 - Wood Chops...
31:29

30 Minute COMPLETE Upper Body Strength Workout - STAY/FIT W4: Day 5 (Music)
Episode 20

30 Minute COMPLETE Upper Body Strength Workout - STAY/FIT W4: Day 5 (Music)

Episode 20

Equipment Needed: Dumbbells
Level: Intermediate-Advanced
Calories Burned: 346
Weights Used: 15-20 lbs [7-9 kg]

Workout Breakdown:

Warm-up:
01 - Jumping Jacks
02 - Standing Twists
03 - S2S BW Back Flys
04 - Walkouts
05 - Modified Push-ups
06 - Alt Best Stretch

01 - Alt DB Curls
02 - Push-ups
...