Train like an athlete – in your own home. Our FREE Home Workout Plans are designed to build strength at home with motivating, follow-along guided videos on YouTube. Here you’ll find answers to some of the most commonly asked questions about our workout programs.
FAQ Quick Links:
Start with our Beginner Workout Plan.
**We recommend completing two rounds of our Strong 20 Program (making the 14 day program a 28 day program) before starting Stronger 25. Then, complete two rounds of our Stronger 25 Program before starting SplitStrong 35. Finally, complete two rounds of our SplitStrong 35 Program before starting HIITStrong 35.
A set of dumbbells.
Most of the workouts require a set of dumbbells, but they can also be done with just your bodyweight. Each workout will have a recommended dumbbell weight, usually between 8-20 pounds. Here are the dumbbells I recommend for at home workouts.
You can always perform the dumbbell exercises without weights if you don’t have equipment available. There are also options to add additional pieces of equipment like a mini loop resistance band, kettlebell and foam roller. Find more of my home gym essentials here.
You can start these challenges at ANY TIME. No special sign up needed, all the information you need is within each challenge’s blog post. If you’d like to follow along with the workout plan that our team is doing, join our email list to get weekly workout plans delivered to your inbox every Sunday.
The workout challenges consist of a variety of workout formats — from weight training and strength training, to HIIT cardio, barre and yoga sculpt. That means you might come across workout formats that are new to you, or not the kind of workouts you typically do.
I encourage you to give every workout format at try! Adding variety to your fitness routine is an important way to continue challenging your body and avoid fitness plateaus.
Strong 20, Stronger 25, and SplitStrong 35 are our most popular workout plans to date. These strength-focused programs split train specific muscle groups every day to build strength and gain muscle definition while providing appropriate rest and muscle recovery so you feel STRONG and energized.
We recommend completing two rounds of our Strong 20 Program (making the 14 day program a 28 day program) before starting Stronger 25. Then, complete two rounds of our Stronger 25 Program before starting SplitStrong 35. Finally, complete two rounds of our SplitStrong 35 Program before starting HIITStrong 35.
HIITStrong 35 is a HIIT and strength training program designed to help you build muscle, burn fat AND train like an athlete at home.
Strength training is so important for runners. I recommend choosing 3 workouts for the week and filling in your runs on alternating days. I would recommend choosing:
We also created a 2-Week Strength and Running Workout Plan for runners.
Each workout included in our fitness plans can be scaled up or down to match your fitness level and goals. You know your body best.
Although most of the workout videos include modifications, you can always adapt exercises to better suit your needs and goals.
Properly warming up and cooling down are essential parts of any workout (that often get skipped, I’m guilty of this too). If you’d like a longer warm up, I recommend adding on this guided 5-Minute Warm Up Video for At Home Workouts.
The goal of a cool down is to bring down your heart rate and body temperature. I personally like to cool down with this 10-Minute Full Body Stretch Routine.
Rest! It’s so important to give your body time to repair the muscle you’re working so hard to grow. You can go on a walk or do some gentle stretching if you feel like you need it, but I really encourage you to take your rest days seriously. You can find my go-to mobility routine here, and some of my favorite guided stretching and recovery day routines here.
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