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30 Minute START STRONG Initiation Workout - START STRONG #01
Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 265
Workout Breakdown:
Warm-up
01 - Arnold Press
02 - Rev Lunge Deadlifts
03 - Stack Push-ups
04 - Side Glutes Crunch L
05 - DB Hip Thrusts
06 - Side Glutes Crunch R
07 - Kneeling Rows
08 - Sumo Squat Calves
09 - Lateral Lun... -
30 Minute Chest, Back, Shoulders Workout - START STRONG #02
Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 215
Workout Breakdown:
Warm-up
01 - Mod Push Plank Holds
02 - DB Chest Press
03 - Skull Crushers
04 - Kneeling Rows
05 - Arnold Press
06 - DB Row Kick-Backs
07 - Slow Mowers L
08 - Alt DB Back Flys
09 - Slow Mowers R
10 - Mo... -
30 Minute Complete Lower Body Workout - START STRONG #03
Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 274
Workout Breakdown:
Warm-up
01 - Goblet Squats
02 - ISO DB Deadlifts L
03 - Lateral Lunges L
04 - Heel Tap Squats
05 - ISO DB Deadlifts R
06 - Lateral Lunges R
07 - ISO BW Hip Thrusts L
08 - DB Hip Thrusts
09 - Scorpion G... -
30 Min Beginner Back, Biceps, Shoulders & Anterior - START STRONG #04
Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 234
Workout Breakdown:
Warm-up
01 - Single Leg Light Curl Press L
02 - Staggered RDLs L
03 - ISO Row Flys L
04 - Superman Holds
05 - Single Leg Light Curl Press R
06 - Staggered RDLs R
07 - ISO Row Flys R
08 - Back Swimmers
... -
30 Min Beginner Abs & Core Stability Training - START STRONG #05
Equipment Needed: Bodyweight + Mat
Level: Beginner
Calories Burned: 197
Workout Breakdown:
Warm-up
01 - Dead Bugs
02 - Laying Knee Lifts
03 - Mod Bicycles
04 - Fan Flame Holds
05 - Alt Superman Lifts
06 - Superman Holds
07 - Side Oblique Crunch L
08 - V-Through Crunch
09 - Side Oblique Crun... -
30 Min Beginner High Low Unilateral Strength Workout - START STRONG #06
Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 259
Workout Breakdown:
Warm-up
01 - ISO Hold Curls L
02 - Lateral Lunge L
03 - ISO Hold Curls R
04 - Lateral Lunge R
05 - ISO Side Push L
06 - Booty Builders L
07 - ISO Side Push R
08 - Booty Builders R
09 - ISO Kneeling Row... -
30 Minute Beginner High Low Abs Full Body Workout - START STRONG #08
Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 235
Workout Breakdown:
Warm-up
01 - LRB DB Curls
02 - Lawn Press L
03 - Kneeling Stack & Hold
04 - Hi-Low Goblet Squats
05 - Sumo Deadlifts
06 - DB Hip Thrusts
07 - Modified Bicycles
08 - L2R A-Tap Crunch
09 - Side Plank Thr... -
30 Minute Beginner Butt & Quads Leg Workout (With Bands) - START STRONG #09
Equipment Needed: Dumbbells + Butt Bands + Mat
Level: Beginner
Calories Burned: 256
Workout Breakdown:
Warm-up
01 - S2S High Tube Walks
02 - Lateral Lunges L
03 - S2S Low Tube Walks
04 - Lateral Lunges R
05 - Scorpion Glutes to Pulse L
06 - Banded Hydrant Squeeze L
07 - Scorpion Glutes to P... -
30 Minute Complete Upper Body Strength Workout - START STRONG #10
Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 206
Workout Breakdown:
Warm-up
01 - In & Out Hammer Curls
02 - In & Out Mowers L
03 - Side Mod Push L
04 - Kneeling Piston Press
05 - In & Out Hammer Curls
06 - In & Out Mowers R
07 - Side Mod Push R
08 - Kneeling Piston Pre... -
30 Minute Hams, Calves and Glutes Leg Workout - START STRONG #11
Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 265
Workout Breakdown:
Warm-up
01 - Calves Raise Squats
02 - ISO Step-Back RDLs L
03 - Booty Builders
04 - ISO Step-Back RDLs R
05 - Calves Killers
06 - Hi-Low Goblet Squats
07 - Deadlift Pulse-Ups
08 - DB Hip Thrusts
09 - B... -
30 Minute Beginner Abs & Core Workout with Weights - START STRONG #12
Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 204
Workout Breakdown:
Warm-up
01 - Laying Knee Lifts
02 - Pot Stirs
03 - DB Hold Knee Drives
04 - Seated Russian Twists
05 - Sky Fall Holds
06 - DB Side Bend Reach L
07 - DB Swings
08 - DB Side Bend Reach R
09 - S2S Heel Ta... -
30 Minute Beginner Full Body Dumbbell Strength Drills - START STRONG #13
Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 271
Workout Breakdown:
Warm-up
01 - Wide Squat Curls
02 - Halo Lunges
03 - Cross Curl Press L
04 - ISO Kneeling Rows L
05 - ISO Hip Thrusts L
06 - Cross Curl Press R
07 - ISO Kneeling Rows R
08 - ISO Hip Thrusts R
09 - Pull-... -
30 Minute Beginner ABAB Full Body Strength Workout - START STRONG #15
Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 275
Workout Breakdown:
Warm-up
01 - Wide Squat Press
02 - Side Step Curls
03 - Wide Squat Press
04 - Side Step Curls
05 - RDL to Rev Lunge L
06 - Lawn MORES L
07 - RDL to Rev Lunge R
08 - Lawn MORES R
09 - Elevated Push Hold... -
30 Minute Chest, Back & Shoulders Arm Workout - START STRONG #16
Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 194
Workout Breakdown:
Warm-up
01 - Dbl Push Pike-Backs
02 - DB Chest Press
03 - DB Pull-Overs
04 - ISO Kneeling Rows L
05 - Cross Curl Press L
06 - ISO Kneeling Rows R
07 - Cross Curl Press R
08 - Elevated Push Holds
09 - C... -
30 Minute Full Lower Body Strength Workout - START STRONG #17
Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 293
Workout Breakdown:
Warm-up
01 - Hi-Low Goblet Squats
02 - Rev Lunge RDL L
03 - High Low Goblet Squats
04 - Rev Lunge RDL R
05 - Lateral Lunges L
06 - DB Hip Thrusts
07 - Lateral Lunges R
08 - DB Hip Thrusts
09 - Side Pla... -
30 Min Beginner Back, Biceps and Shoulders Workout - START STRONG #18
Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 217
Workout Breakdown:
Warm-up
01 - Back Fly Curls
02 - Lawn Press L
03 - 12 to 3 Flys
04 - Lawn Press R
05 - Single Leg Curls L
06 - Fly Around the Worlds
07 - Single Leg Curls R
08 - ISO Row Flys L
09 - Side Step Curls
10 ... -
30 Min Beginner All-Standing Abs & Core Workout - START STRONG #19
Equipment Needed: Bodyweight + Mat
Level: Beginner-Intermediate
Calories Burned: 330
Workout Breakdown:
Warm-up
01 - Standing Ab Twists
02 - Halo Lunges L
03 - Standing Ab Twists
04 - Halo Lunges R
05 - Swimmer Kicks
06 - RDL Pulse-Ups
07 - Swimmer Kicks
08 - RDL Pulse-Ups
09 - ISO Leg Spri... -
30 Min Beginner Full Body No Repeat Dumbbell Strength - START STRONG #20
Equipment Needed: Dumbbells + Mat
Level: Beginner
Calories Burned: 277
Workout Breakdown:
Warm-up
01 - Deadlift Press
02 - Side Back Lunge
03 - Elevated Push Holds
04 - DB Pull-Overs
05 - DB Hip Thrusts
06 - Rev Lunge Curls
07 - Side Lunge Press L
08 - Staggered RDL Drives L
09 - Side Lunge... -
30 Minute Full Body Beginner Hybrid Strength Workout - START STRONG #22
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 296
Workout Breakdown:
Warm-up
01 - ISO Squat Press L
02 - Half & Hold Push-ups
03 - ISO Squat Press R
04 - Rev Lunge Curls
05 - Plank Rotations
06 - DB Pull-Overs
07 - Goblet Stack Squats
08 - RDL Pulse Side Lu... -
30 Minute Beginner Butt & Quads Workout (With Butt Bands) - START STRONG #23
Equipment Needed: Dumbbells + Butt Bands + Mat
Level: Beginner-Intermediate
Calories Burned: 293
Workout Breakdown:
Warm-up
01 - S2S Banded Squats
02 - Side Pulse Lunge L
03 - S2S Banded Squats
04 - Side Pulse Lunge R
05 - Banded Scorpion Pulse L
06 - Banded Hip Thrusts
07 - Banded Scorpion... -
30 Minute Complete Beginner Upper Body Workout - START STRONG #24
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 246
Workout Breakdown:
Warm-up
01 - High Pull Curls
02 - Around the Worlds
03 - Side Mod Push L
04 - DB Chest Press
05 - Side Mod Push R
06 - DB Pull-Over Flys
07 - Side Step Curls
08 - Lawn Press L
09 - Plank S... -
30 Minute Hams, Calves and Glutes Posterior Workout - START STRONG #25
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 308
Workout Breakdown:
Warm-up
01 - DB Ham Swings
02 - Goblet Pulse Squats
03 - Staggered Pulse RDLs L
04 - Booty Builders L
05 - MAX Calves Raises
06 - Staggered Pulse RDLs R
07 - Booty Builders R
08 - Squat Wi... -
30 Minute Beginner ALL OVER ABS Core Strength Workout - START STRONG #26
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 313
Workout Breakdown:
Warm-up
01 - Standing Ab Twist Kicks L
02 - Combo Attack Squats
03 - Standing Ab Twist Kicks R
04 - Laying Toe Tap Sit-ups
05 - Raised DB Pulse Crunch
06 - ISO DB Swings
07 - ISO Leg Sprin... -
30 Minute Beginner ABAB Strength Drills Full Body Workout - START STRONG #27
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 288
Workout Breakdown:
Warm-up
01 - DB Wide Squat Curls
02 - Lawn MORES L
03 - DB Wide Squat Curls
04 - Lawn MORES R
05 - Negative Push-ups
06 - RDL Press
07 - Negative Push-ups
08 - RDL Press
09 - Booty Builder...
