NEW Workouts

NEW Workouts

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NEW Workouts
  • Update: New Workouts Coming Soon

    I will be taking a break from posting for the next week in order to allow my knee to continue finish healing, and we'll be begin posting new workouts at the beginning of February. For those following the Strong & Fit Challenge, I recommend continuing with the final week of STRONGER (linked below)...

  • Quick Update: STRONGAF Schedule + February 2022 Calendar Update

    Quick Update:
    1 - Due to technical issues and based on your votes, we are pushing the schedule of our Strong and Fit challenge back by 1 day. Our next workout will be released Monday Evening (6pm CST Time)
    2 - Our monthly calendars will now include 60 and 30 minute options, with 3-4 new workouts ...

  • 30 Minute Full Body Deep Stretch Yoga Workout - STRONGAF #21

    Estimated Calories Burned:
    82-132

    Equipment Needed:
    Yoga Mat (Yoga Strap Optional)

    Level:
    Intermediate

    Workout Breakdown:

    01 - Knee Circles L/R
    02 - Pull In Knees L
    03 - Pull In Knees R
    04 - Rev Shoulder Stretch L
    05 - Rev Shoulder Stretch R
    06 - Modified Sun Flow
    07 - Pigeon Pose R
    08 - Ha...

  • 45 Minute Left Side Right Side Strength Drills - STRONGAF #20

    Estimated Calories Burned:
    292-581

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - High Pull Squats L
    02 - Side Lunge Knee Holds L
    03 - Side Star Crunch L
    04 - High Pull Squats R
    05 - Side Lunge Knee Holds R
    06 - Side Star Crunch R
    07 - ISO Hold Cu...

  • 30 Minute Left Side Right Side Strength Drills - STRONGAF #20

    Estimated Calories Burned:
    195-387

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - High Pull Squats L
    02 - Side Lunge Knee Holds L
    03 - Side Star Crunch L
    04 - High Pull Squats R
    05 - Side Lunge Knee Holds R
    06 - Side Star Crunch R
    07 - ISO Hold Cu...

  • 45 Minute Low Impact No Equipment Circuits Workout - STRONGAF #19

    Estimated Calories Burned:
    248-502

    Equipment Needed:
    No Equipment

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    Circuit 01 (2x):
    01 - 180 Hook March
    02 - Shuffle Tap Step-Downs L
    03 - Side Lunge Ab Twists L
    04 - ISO Dive-Bombers
    05 - Tri-Jab Squat Taps
    06 - Shuffle Tap Step-Downs R
    07 - Side ...

  • 30 Minute Low Impact No Equipment Circuits Workout - STRONGAF #19

    Estimated Calories Burned:
    165-335

    Equipment Needed:
    No Equipment

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    Circuit 01 (2x):
    01 - 180 Hook March
    02 - Shuffle Tap Step-Downs L
    03 - Side Lunge Ab Twists L
    04 - ISO Dive-Bombers
    05 - Tri-Jab Squat Taps
    06 - Shuffle Tap Step-Downs R
    07 - Side ...

  • 30 Minute Back, Biceps, Shoulders & Anterior Workout - STRONGAF #18

    Estimated Calories Burned:
    42-68

    Equipment Needed:
    Yoga Mat + Yoga Strap

    Level:
    Intermediate

    Workout Breakdown:

    01 - Head Rolls L
    02 - Head Rolls R
    03 - Neck Stretch L
    04 - Neck Stretch R
    05 - Cat Cow
    06 - Spinal Winds
    07 - Child's Pose Twists
    08 - Side Stretch L
    09 - Side Stretch R
    10 - Kn...

  • 45 Minute Back, Biceps, Shoulders & Anterior Workout - STRONGAF #18

    Estimated Calories Burned:
    212-428

    Equipment Needed:
    Dumbbells

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - ISO Curl Twist Press Holds L (1x 25lbs + 30lbs)
    02 - In & Out Mowers L (35lbs/15.9kg)
    03 - Shoulder Shrug Press (2x 35lbs/15.9kg)
    04 - HEAVY Sumo D-Lifts ...

  • 15 Minute Quick Upper Body Deep Stretch Workout - STRONGAF #18

    Estimated Calories Burned:
    42-68

    Equipment Needed:
    Yoga Mat + Yoga Strap

    Level:
    Intermediate

    Workout Breakdown:

    01 - Head Rolls L
    02 - Head Rolls R
    03 - Neck Stretch L
    04 - Neck Stretch R
    05 - Cat Cow
    06 - Spinal Winds
    07 - Child's Pose Twists
    08 - Side Stretch L
    09 - Side Stretch R
    10 - Kn...

  • 45 Minute MAX Reps Unilateral Lower Body Workout - STRONGAF #17

    Estimated Calories Burned:
    336-678

    Equipment Needed:
    Dumbbells + Mat

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    01 - In & Out Switch Drops L
    02 - Ladder Lunges L
    03 - In & Out Switch Drops R
    04 - Ladder Lunges R
    05 - In & Out Swing Lunges L
    06 - ISO Leg Burners L
    07 - In & Out Swing Lunges ...

  • 30 Minute MAX Reps Unilateral Lower Body Workout - STRONGAF #17

    Estimated Calories Burned:
    157-328

    Equipment Needed:
    Dumbbells + Mat

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    01 - In & Out Switch Drops L
    02 - Ladder Lunges L
    03 - In & Out Switch Drops R
    04 - Ladder Lunges R
    05 - In & Out Swing Lunges L
    06 - ISO Leg Burners L
    07 - In & Out Swing Lunges...

  • 45 Minute Chest, Back, Shoulders & Tris Workout - STRONGAF #16

    Estimated Calories Burned:
    212-428

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - 8-Push Low Holds
    02 - HEAVY DB Chest Press (2x 50lbs/22.7kg)
    03 - DB Chest Flys (2x 50lbs/22.7kg)
    04 - DB Pull-Overs (2x 25lbs/11.3kg)
    05 - Skull Crushe...

  • 30 Minute Chest, Back, Shoulders & Tris Workout - STRONGAF #16

    Estimated Calories Burned:
    141-285

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - 8-Push Low Holds
    02 - HEAVY DB Chest Press (2x 50lbs/22.7kg)
    03 - DB Chest Flys (2x 50lbs/22.7kg)
    04 - DB Pull-Overs (2x 25lbs/11.3kg)
    05 - Skull Crushe...

  • 16 Minute Resistance Bands Upper Body Finisher (Dumbbell Options) - STRONGAF #16

    Estimated Calories Burned:
    60-104

    Equipment Needed:
    Resistance Bands or Dumbbells

    Level:
    Advanced

    Workout Breakdown:

    01 - Resistance Thrusters
    02 - Resistance Push-ups
    03 - Curl Twist Press
    04 - Resistance Renegades L
    05 - Step-Back Curls L
    06 - Standing Pull-Aparts
    07 - Resistance Renegade...

  • 45 Minute Full Body KILLER STRENGTH Workout - STRONGAF #15

    Estimated Calories Burned:
    308-613

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - Man-Makers (2x 25lbs/11.3kg)
    02 - Side Lunge Pick-ups L (35lbs/15.9kg)
    03 - Hi-Low Goblet Squats (50lbs/22.7kg)
    04 - Side Lunge Pick-ups R (35lbs/15....

  • 30 Minute Full Body KILLER STRENGTH Workout - STRONGAF #15

    Estimated Calories Burned:
    193-409

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - Man-Makers (2x 25lbs/11.3kg)
    02 - Side Lunge Pick-ups L (35lbs/15.9kg)
    03 - Hi-Low Goblet Squats (50lbs/22.7kg)
    04 - Side Lunge Pick-ups R (35lbs/15....

  • 14 Min Full Body BINGO Pyramid Tabata Plus Finisher - STRONGAF #15

    Estimated Calories Burned:
    118-159

    Equipment Needed:
    No Equipment

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    B - Burpees
    I - Side Jab Abs
    N - Side Lunge Switch
    G - In & Out Push Jacks
    O - Jugglers

    Warm-up

    01 - B - Burpees
    02 - B - Burpees
    03 - I - Side Jab Abs
    04 - B - Burpees
    05 - I...

  • 30 Minute Full Body Deep Stretch Yoga Workout - STRONGAF #14

    Estimated Calories Burned:
    82-132

    Equipment Needed:
    Yoga Mat, Broom Stick (Yoga Strap Optional)

    Level:
    Intermediate

    Workout Breakdown:

    01 - Head Rolls L/R
    02 - Cat Cow / Spine Winds
    03 - Side Stretch L/R
    04 - Rev Shoulder Stretch L
    05 - Rev Shoulder Stretch R
    06 - Prone Shoulder Swings
    07 -...

  • 45 Minute 5 Min Melt Down - Non-Stop Strength Complexes - STRONGAF #13

    Estimated Calories Burned:
    328-652

    Equipment Needed:
    No Equipment

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    Circuit 01 (2x):
    01 - Rev Lunge Curls
    02 - ISO Lift Burpees
    03 - Side Lunge Pass
    04 - Lawn More Switches
    05 - Clap Pull-Over Push

    Circuit 02 (2x):
    01 - Swing Squat Press
    02 - Side S...

  • 30 Minute 5 Min Melt Down - Non-Stop Strength Complexes - STRONGAF #13

    Estimated Calories Burned:
    226-449

    Equipment Needed:
    No Equipment

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    Circuit 01 (2x):
    01 - Rev Lunge Curls
    02 - ISO Lift Burpees
    03 - Side Lunge Pass
    04 - Lawn More Switches
    05 - Clap Pull-Over Push

    Circuit 02 (2x):
    01 - Swing Squat Press
    02 - Side S...

  • 15 Min Treadmill Cardio Intervals Workout - STRONGAF #13

    Estimated Calories Burned:
    93-172

    Equipment Needed:
    Treadmill

    Level:
    Intermediate-Advanced

    Workout Breakdown:

    01 - Warm-up Walk (Speed 3 / Incline 1)
    02 - Run (Speed 6 / Incline 1)
    03 - Walk (Speed 3 / Incline 2)
    04 - Run (Speed 6 / Incline 2)
    05 - Walk (Speed 3 / Inclin...

  • 45 Minute Tabata Plus Full Body CRUSHER (No Equipment) - STRONGAF #12

    Estimated Calories Burned:
    308-613

    Equipment Needed:
    No Equipment

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    Circuit 01 (2x):
    01 - Skater Sprint Burpees L
    02 - Typo Squats
    03 - Inchworm Slams
    04 - Skater Sprint Burpees R
    05 - Low Jack Squats
    06 - Diamond Climbers
    07 - Tuck Jacks

    C...

  • 30 Minute Tabata Plus Full Body CRUSHER (No Equipment) - STRONGAF #12

    Estimated Calories Burned:
    193-409

    Equipment Needed:
    No Equipment

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    Circuit 01 (2x):
    01 - Skater Sprint Burpees L
    02 - Typo Squats
    03 - Inchworm Slams
    04 - Skater Sprint Burpees R
    05 - Low Jack Squats
    06 - Diamond Climbers
    07 - Tuck Jacks

    C...