Join Strong Figure members all around the world who train with us every day.
Each day, people spend too much time on long bouts of cardio paired with way too many crunches and sit-ups in order to get a lean, slimmer body. But the research shows and our workouts have proven that less, in this case, is always more.
Our strength training targets both specific and compound movement patterns to build lean muscle mass, and our interval-based cardio, when performed at the client's maximum intensity, burns fat fast.
Our programming is beginner friendly, yet still scalable so that each workout can challenge even the most fit athletes.
You will receive 30 workouts, once a month, which include your training days and your active recovery days.
Stephanie has designed each of these workouts so that you can do them at home OR in the gym. You are getting proven-to-work training delivered straight to your inbox.
You will need:
1-2 Kettlebells (preferably one medium weight for upper body and one heavier for lower body)
1 Slam Ball
1 Set of Resistance Bands
1 Jump/Speed Rope
Each workout contains a warm-up, 1-2 strength exercises and a 10-20 minute metabolic conditioning workout. All workouts are designed to help you build lean muscle and burn stubborn body fat and take 45 minutes or less to complete.
Here are the first three days for week one:
Warm-Up: 3x10 Air Squats and Banded or KB Push Press
Finish the warm-up with a max effort plank hold. Aim for 30-60 seconds!
Strength: 4x6-8 floor press superset w/ 4x10-12 banded pull-aparts
Conditioning: 15 min AMRAP (as many rounds as possible):
15 Goblet Squats, 10 Push-Press (with KB or bands), 5 Burpees
The beginner can make this easier by doing air squats instead of weighted squats. The advanced can change the conditioning to a 15 minute AMRAP of 15 Goblet Squats, 15 Handstand Push-ups, and 15 Burpees.
Warm-Up: 3 rounds of 12 Kettlebell Swings, 10 Lunges, and 8 Slam balls
Strength: 4x8 Seated Kettlebell Presses, each arm
Conditioning: 3 Rounds for Time: 30 Kettlebell Swings, 20 Lunges, 10 Slam Balls
*Hold KB at chest for lunges if possible for advanced athletes.
Warm-Up: 2:00 Jump rope work followed by 5 minutes of stretching and personal flexibility work.
Strength: 4x8-10 perfect form Goblet Squats
Superset with 4x max effort Plank Holds
Conditioning: 12 min AMRAP of
3 Kettlebell Swings
12 Banded Pull-aparts
24 Jumps w/ jump rope
An advanced athlete could perform 3 KBS, 6 Toes to Bar, 12 Pull-Ups, and 24 Double Unders.
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