28 Day Strength Challenge
Level: Advanced-Extreme
Time: 60, 45 or 30 minutes
5 or 7 Days Per Week Options
Equipment: Dumbbells, Mat, Resistance Bands, Plyo Box, Pull-up Bar, Kettlebells, Butt Bands. Only Dumbbells and Mat required.
Estimated Calories Burned:
308-613
Equipment Needed:
Dumbbells + Mat
Level:
Advanced-EXTREME
Workout Breakdown:
Warm-up
01 - Alt Snatch Drops (30lbs/13.6kg)
02 - Low Switch Lunge Curls (2x 25lbs/11.3kg)
03 - Man-Makers (2x 25lbs/11.3kg)
04 - Front Lunge Deadlifts (2x 35lbs/...
Estimated Calories Burned:
212-428
Equipment Needed:
Dumbbells + Mat
Level:
Advanced-EXTREME
Workout Breakdown:
Warm-up
01 - Standard Push-ups
02 - HEAVY DB Chest Press (2x 50lbs/22.7kg)
03 - DB Pull-Overs (2x 25lbs/11.3kg)
04 - HEAVY Kneeling Rows (2x 50lbs/22.7kg)
05 - HEAVY...
Estimated Calories Burned:
299-596
Equipment Needed:
Dumbbells + Mat
Level:
Advanced-EXTREME
Workout Breakdown:
Warm-up
01 - In & Out Switch Drops L (35lbs/15.9kg)
02 - Slow Bulgarian Lunges L (2x 35lbs/15.9kg)
03 - Side Lunge Pick-ups L (35lbs/15.9kg)
04 - HEAVY DB Deadlifts ...
Estimated Calories Burned:
212-428
Equipment Needed:
Dumbbells
Level:
Advanced-EXTREME
Workout Breakdown:
Warm-up
01 - Infinity Curls (2x 25lbs/11.3kg)
02 - Open Close Curls (2x 25lbs/11.3kg)
03 - HEAVY Slow Mowers L (50lbs/22.7kg)
04 - In & Out Mowers L (35lbs/15.9kg)
05 -...
Estimated Calories Burned:
216-439
Equipment Needed:
No Equipment + Mat
Level:
Advanced
Workout Breakdown:
Warm-up
Circuit 01:
01 - Tap Ab Twists
02 - ISO Dive-Bombers
03 - Side Jab Abs L
04 - Table Twist Kicks
05 - Side Jab Abs R
06 - Tri-Strike Switch
07 - Side Lunge Push L
08 - 180 Hook...
Estimated Calories Burned:
322-640
Equipment Needed:
Dumbbells + Mat
Level:
EXTREME
Workout Breakdown:
Warm-up
01 - Maker Lunges
02 - Side Lunge Knees to Balance Hams L
03 - ISO Pull Burpees L
04 - Infinity Curl Press Ladders
05 - Side Lunge Knees to Balance Hams R
06 - ISO Pull Burpees R
...
Estimated Calories Burned:
84-135
Equipment Needed:
Yoga Mat, Yoga Block, Elevation, Yoga Strap
Level:
Intermediate
Workout Breakdown:
01 - Seated Straddle Split
02 - Straddle Side Stretch L
03 - Straddle Side Stretch R
04 - Seated Spinal Twist L
05 - Seated Spinal Twist R
06 - Cat Cow
07 -...
Estimated Calories Burned:
322-639
Equipment Needed:
Dumbbells + Mat
Level:
Advanced-EXTREME
Workout Breakdown:
Warm-up
01 - (30) Thrusters (2x 25lbs/11.3kg)
02 - (60) Push Thrust Push Curls (2x 25lbs/11.3kg)
03 - (90) Rev Lunge Deadlifts (2x 35lbs/15.9kg)
04 - (30) 180 Pulse...
Estimated Calories Burned:
299-596
Equipment Needed:
Dumbbells + Mat
Level:
Advanced-EXTREME
Workout Breakdown:
Warm-up
01 - Ladder Up Goblet Squats (35lbs/15.9kg)
02 - Bulgarian Lunges L (2x 35lbs/15.9kg)
03 - S2S Cossack Squats (50lbs/22.7kg)
04 - Bulgarian Lunges R (2x 3...
Estimated Calories Burned:
212-428
Equipment Needed:
Dumbbells + Mat
Level:
Advanced-EXTREME
Workout Breakdown:
Warm-up
01 - Dbl High Pull Curl
02 - In & Out Mowers L
03 - Uneven Push-ups L
04 - Kneeling Switch Press
05 - Dbl High Pull Curl
06 - In & Out Mowers R
07 - Uneven Push-ups R
08 ...
Estimated Calories Burned:
299-596
Equipment Needed:
Dumbbells + Mat
Level:
Advanced-EXTREME
Workout Breakdown:
Warm-up
01 - Hi-Low Calves Squats (35lbs/15.9kg)
02 - ISO Staggered RDL L (50lbs/22.7kg)
03 - Side Diagonal Lunge L (50lbs/22.7kg)
04 - Hi-Low Goblet Squat (50lbs...
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...
Estimated Calories Burned:
328-652
Equipment Needed:
Dumbbells
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 Step...
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 -...
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....
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...
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 ...
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 ...
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 ...
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...
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...
Estimated Calories Burned:
308-613
Equipment Needed:
Dumbbells + Mat
Level:
Advanced-EXTREME
Workout Breakdown:
Warm-up
01 - Quatro Squat Burpees (50lbs/22.7kg)
02 - Row Curl Squat Press L (30lbs/13.6kg)
03 - ISO Booty Builders L (50lbs/22.7kg)
04 - Row Curl Squat Press R (...
Estimated Calories Burned:
299-596
Equipment Needed:
Dumbbells + Mat
Level:
Advanced-EXTREME
Workout Breakdown:
Warm-up
01 - Hi-Low Goblet Squats (35lbs/15.9kg)
02 - Side Lunge Pick-ups L (35lbs/15.9kg)
03 - Curtsy Pulse Lunge L (2x 35lbs/15.9kg)
04 - DB Hip Thrusts (85lbs/...
Estimated Calories Burned:
212-428
Equipment Needed:
Dumbbells + Mat
Level:
Advanced-EXTREME
Workout Breakdown:
Warm-up
01 - Dbl High Pull Curl
02 - In & Out Mowers L
03 - Uneven Push-ups L
04 - Kneeling Switch Press
05 - Dbl High Pull Curl
06 - In & Out Mowers R
07 - Uneven Push-ups R
08 ...