STRONG & Fit - 28 DAY 45/30 Minute Strength Challenge

STRONG & Fit - 28 DAY 45/30 Minute Strength Challenge

3 Seasons

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.

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STRONG & Fit - 28 DAY 45/30 Minute Strength Challenge
  • 45 Minute STRONG & Fit Full Body Strength Initiation - STRONGAF #01

    Episode 1

    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/...

  • 45 Minute Chest, Back, Shoulders & Tris Workout - STRONGAF #02

    Episode 2

    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...

  • 45 Minute Complete Lower Body Strength Workout - STRONGAF #03

    Episode 3

    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 ...

  • 45 Minute Back, Biceps, Shoulders & Anterior Workout - STRONGAF #04

    Episode 4

    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 -...

  • 45 Minute Low Impact No Equipment Circuits Workout - STRONGAF #05

    Episode 5

    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...

  • 45 Minute 60 Second Strength Sweat Survival - STRONGAF #06

    Episode 6

    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
    ...

  • 30 Minute 50 Moves Deep Stretch Yoga Workout - STRONGAF #07

    Episode 7

    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 -...

  • 45 Minute 30/60/90 Triple Threat Strength Workout - STRONGAF #08

    Episode 8

    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...

  • 45 Minute Quads & Glutes Lower Body Workout - STRONGAF #09

    Episode 9

    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...

  • 45 Minute Complete Upper Body Workout - STRONGAF #10

    Episode 10

    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 ...

  • 45 Minute Hams, Calves & Glutes Lower Body Workout - STRONGAF #11

    Episode 11

    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...

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

    Episode 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...

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

    Episode 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 Full Body Deep Stretch Yoga Workout - STRONGAF #14

    Episode 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 Full Body KILLER STRENGTH Workout - STRONGAF #15

    Episode 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....

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

    Episode 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...

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

    Episode 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 ...

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

    Episode 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 ...

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

    Episode 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 ...

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

    Episode 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 Full Body Deep Stretch Yoga Workout - STRONGAF #21

    Episode 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...