STRONG - Complete Strength Program for Home or Gym (Endless)

2 Seasons

Introducing STRONG, our brand-new strength and hypertrophy program — built for serious results in just 30 minutes a day, 5 days a week.

You asked for a dedicated strength program that fits your lifestyle — whether you train at home or in the gym — and STRONG delivers. Expect real, measurable gains with progressive workouts designed to build muscle, power, and confidence.

We’re kicking things off with two weeks of STRONG and new weeks will be added monthly, so you can keep getting stronger over time and never run out of ways to make those strength gains.

You’ll see workouts using a variety of equipment (bench, barbell, pull-up bar, elevation, etc.), but don’t worry — on-screen modifications will show you how to crush every session using just a set of dumbbells and a mat.

Level: Advanced-Extreme (Intermediate Mods)
Time: 30 minutes per day (5 Days Per Week)
Equipment Used: Dumbbells, Mat, Bench, Elevation, Pull-Up Bar, Barbell, Wall, Bands

10 Episodes

31:21

30 Minute Full Body Dumbbell Strength Scan - STRONG #001 (Music)
Episode 1

30 Minute Full Body Dumbbell Strength Scan - STRONG #001 (Music)

Episode 1

Equipment Needed: Dumbbells + Mat + Elevation
Level: Advanced
Calories Burned: 438
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hi-Low Hinge Reaches
02 - 1-2 Step-Over Squats
03 - S2S Cossack Threaders
04 - Squat Ab Twists
05 - Inchworms
06 - World's Best ...
31:15

30 Minute Upper Body Chest, Shoulders, Triceps and Back - STRONG #002 (Music)
Episode 2

30 Minute Upper Body Chest, Shoulders, Triceps and Back - STRONG #002 (Music)

Episode 2

Equipment Needed: Dumbbells + Bench or Mat
Level: Advanced
Calories Burned: 378
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - F2B Wide Swimmers
03 - Pot Stirs L
04 - Pot Stirs R
05 - Inchworms
06 - F2B Wrist Stretch

01 - Incline Ches...
31:14

30 Minute Complete Lower Body Strength Workout - STRONG #003 (Music)
Episode 3

30 Minute Complete Lower Body Strength Workout - STRONG #003 (Music)

Episode 3

Equipment Needed: Dumbbells + Mat + Elevation
Level: Advanced
Calories Burned: 446
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Hurdle Walks
02 - S2S Good Morning Squats
03 - Cossack Threaders
04 - Rev Sumo Twist Turns
05 - The Windmill
06 - 1-2 Step-O...
31:26

30 Minute Full Body Core & Abs Focused Strength - STRONG #004 (Music)
Episode 4

30 Minute Full Body Core & Abs Focused Strength - STRONG #004 (Music)

Episode 4

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 415
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Standing Twists
02 - Squat Ab Twists
03 - OH Side Lunge Taps
04 - Windmill Sweeps
05 - Step-Up Swing Kicks
06 - Walking Malasana

01 - Pull-Do...
31:18

30 Minute Upper Body Back & Biceps with Pull-Ups - STRONG #005 (Music)
Episode 5

30 Minute Upper Body Back & Biceps with Pull-Ups - STRONG #005 (Music)

Episode 5

Equipment Needed: Dumbbells + Mat + Pull-Up Bar
Level: Advanced-Extreme
Calories Burned: 377
Weights Used: 15-50lbs [7-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - BW TYAs
03 - Lat Jacks
04 - Double Dutch Ropes
05 - Pot Stirs L/R
06 - Jump Pulls

01 - High Pu...
33:05

30 Minute Full Body Sticky Sets Strength Workout - STRONG #006 (Music)
Episode 6

30 Minute Full Body Sticky Sets Strength Workout - STRONG #006 (Music)

Episode 6

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 539
Weights Used: 20lbs [9kg]
Intervals: 30/30 A+B+C

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - S2S Diver Press Squats
03 - Standing Twists
04 - Cossack Threaders
05 - Walkouts
06 - Plank Threader Step-Outs
...
31:21

30 Minute Lower Body Quads, Glutes, Hips & Thighs - STRONG #007 (Music)
Episode 7

30 Minute Lower Body Quads, Glutes, Hips & Thighs - STRONG #007 (Music)

Episode 7

Equipment Needed: Dumbbells + Mat + Wall + Elevation
Level: Advanced-Extreme
Calories Burned: 448
Weights Used: 25-50lbs [11.3-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - BW Squats
02 - S2S Hurdle Walks
03 - Side Lunge ADD Swings L
04 - Side Lunge ADD Swings R
05 - OH Rev Lunges
0...
31:18

30 Minute Complete Upper Body Strength Workout - STRONG #008 (Music)
Episode 8

30 Minute Complete Upper Body Strength Workout - STRONG #008 (Music)

Episode 8

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 388
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Jumping Jacks
02 - Hug & Love Drives
03 - Walkouts
04 - Half & Half Push-Ups
05 - Best Stretch
06 - Alt Side Stretch

01 - Dbl High Pull Cur...
31:24

30 Minute Mat-Only Core & Abs Strength Workout - STRONG #009 (Music)
Episode 9

30 Minute Mat-Only Core & Abs Strength Workout - STRONG #009 (Music)

Episode 9

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 329
Weights Used: 15-30lbs [7-13.6kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Low Plank Hold
02 - High Plank Walk-Ins
03 - Modified Sun Flow
04 - Slide-Up Crunch
05 - Alt Tuck Crunch Heel Taps
06 - Shin Huggers

01 - S...
31:32

30 Minute Lower Body Hamstrings & Glutes Strength - STRONG #010 (Music)
Episode 10

30 Minute Lower Body Hamstrings & Glutes Strength - STRONG #010 (Music)

Episode 10

Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 393
Weights Used: 25-50lbs [11.3-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S BW Squats
02 - L2R Squat Lunge Twists
03 - Kang Squats
04 - The Windmill
05 - Alt BW Balance Taps
06 - Step-Up Swing Kicks

01...