Let’s forget the slack and go for the best! Check out these workouts now and start the challenge right off the bat!
This program a 10-week intermediate to advanced level fitness training program. It is designed for people who have some prior experience with fitness and are looking to challenge themselves with a structured and intense workout regimen. This program incorporates a variety of exercises and workout formats, including high-intensity interval training (HIIT), strength training with weights (dumbbells), bodyweight exercises, and different muscle group splits.
The program is suitable for people who are seeking to:
- Improve overall fitness and endurance.
- Build strength and muscle.
- Challenge themselves with different workout formats.
- Progress through a structured 10-week training plan.
It’s important for individuals considering this program to have a solid foundation of fitness and be prepared for the intensity and variety of workouts it offers. They should also ensure they have the necessary equipment, such as dumbbells, for the weighted exercises.
This program is well-structured and progressively challenging, which can help people see improvements in their fitness levels over the course of 10 weeks.
Warm up options
Mandatory
WEEK 1
| DAY 1 | HIIT Workout | 40 Min HIIT + Low Intensity Cardio / No Equipment / No Repeat |
| DAY 2 | Lower Body Workout | 50 Min Compound Leg Workout / Dumbbells & Bodyweight |
| DAY 3 | Upper Body Workout | 45 Min Upper Body Workout / Dumbbells & Bodyweight |
| DAY 4 | Full Body Workout | Cardio Dumbbell Full Body Workout / Core Focus |
| DAY 5 | Rest Day | |
| DAY 6 | Full Body Workout | The SLOW BURN – 1 Hour Full Body Workout |
| DAY 7 | Rest Day |
WEEK 2
| DAY 8 | HIIT Workout | INTENSE Full Body HIIT Workout with Weights |
| DAY 9 | Upper Body Workout | 45 Min Shoulders and Triceps Workout with Dumbbells |
| DAY 10 | Lower Body Workout | UNILATERAL Leg Day / 45 Min Lower Body Workout |
| DAY 11 | Upper Body Workout | BUILD Back and Biceps Workout at Home / Dumbbells |
| DAY 12 | Rest Day | |
| DAY 13 | Full Body Workout | POWERFUL Full Body workout with Dumbbells |
| DAY 14 | Rest Day |
WEEK 3
| DAY 15 | HIIT Workout | 30 Min HARD HIIT Full Body Workout at Home |
| DAY 16 | Lower Body Workout | Hamstring & GLUTE Isolation Workout / Dumbbells |
| DAY 17 | Upper Body Workout | 45 Min COMPLETE Chest & Triceps Workout / Dumbbells |
| DAY 18 | Core Workout | 45 Min Lower Abs & Quads on FIRE Workout |
| DAY 19 | Rest Day | |
| DAY 20 | Full Body Workout | FUN Full Body Strength & Cardio Circuits Workout |
| DAY 21 | Rest Day |
WEEK 4
| DAY 22 | HIIT Workout | 30 Min SUPERset HIIT Workout / No Equipment |
| DAY 23 | Upper Body Workout | 45 Min ARM DAY Workout with Dumbbells |
| DAY 24 | Lower Body Workout | Dumbbell LEG DAY Workout / PYRAMID Sets |
| DAY 25 | Upper Body Workout | 45 Min STRONG Shoulder Workout with Dumbbells |
| DAY 26 | Rest Day | |
| DAY 27 | Full Body Workout | CALISTHENICS 1 Hour Full Body Workout / No Equipment |
| DAY 28 | Rest Day |
WEEK 5
| DAY 29 | HIIT Workout | 30 Min SWIFT HIIT Workout / No Equipment / No Jumping |
| DAY 30 | Lower Body Workout | Dumbbell Lower Body COMPLEX Workout / Leg Day |
| DAY 31 | Upper Body Workout | IT’S ROW TIME! 45 Min Back Workout with Dumbbells |
| DAY 32 | Lower Body Workout | INTENSE Hamstrings and Core Focus Workout |
| DAY 33 | Rest Day | |
| DAY 34 | Full Body Workout | 1 Hour Dumbbell Full Body CARDIO Complex Workout |
| DAY 35 | Rest Day |
WEEK 6
| DAY 36 | HIIT Workout | 30 Min BLAZING CARDIO HIIT Workout / Dumbbells |
| DAY 37 | Upper Body Workout | FOCUSED Front Delts & ABS Workout / SHOULDERS |
| DAY 38 | Lower Body Workout | SQUATS FOR THE GLUTES Workout / Dumbbells / Legs |
| DAY 39 | Upper Body Workout | THE PUMP WORKOUT / Upper Body Complexes |
| DAY 40 | Rest Day | |
| DAY 41 | Full Body Workout | 1 Hour Full Body TEMPO TRAINING / Isometric Workout |
| DAY 42 | Rest Day |
WEEK 7
| DAY 43 | HIIT Workout | RED HOT HIIT Workout Full Body / No Equipment |
| DAY 44 | Lower Body Workout | Lower Body Workout – Calves, Hamstrings, Glutes & Quads |
| DAY 45 | Upper Body Workout | HARDcore + chest workout – Trisets / Dumbbells |
| DAY 46 | Full Body Workout | Squat and Press NO LESS Full Body Workout |
| DAY 47 | Rest Day | |
| DAY 48 | Full Body Workout | KINETIC Calisthenics Full Body Workout / No Equipment |
| DAY 49 | Rest Day |
WEEK 6
| DAY 50 | HIIT Workout | THE DROP HIIT Cardio Full Body Workout |
| DAY 51 | Full Body Workout | LOADED Glute, Hamstring & Back Workout / Posterior Chain |
| DAY 52 | Lower Body Workout | TOUGH Tempo Training / Leg Day Workout |
| DAY 53 | Upper Body Workout | DEAD ARMS & Shoulder Workout / Upper Body |
| DAY 54 | Rest Day | |
| DAY 55 | Full Body Workout | FULL THROTTLE Full Body Dumbbell Workout / Cardio |
| DAY 56 | Rest Day |
WEEK 9
| DAY 57 | HIIT Workout | TITANIC Tabata HIIT Workout / No Equipment |
| DAY 58 | Full Body Workout | SWEATY Circuits – Dumbbells / Bodyweight Full Body Workout |
| DAY 59 | Upper Body Workout | PROactive PUSH UP Workout |
| DAY 60 | Lower Body Workout | GREAT Glutes & Abs Workout / Hip Thrusts |
| DAY 61 | Rest Day | |
| DAY 62 | Full Body Workout | FEARLESS Full Body Dumbbell Workout / Complex |
| DAY 63 | Rest Day |
WEEK 10
| DAY 64 | HIIT Workout | EPIC EMOM Full Body HIIT Workout / No Equipment |
| DAY 65 | Lower Body Workout | DEFINED Delts & Calf Workout / Dumbbells |
| DAY 66 | Lower Body Workout | LEGENDARY Leg Workout / No Frills Leg Day |
| DAY 67 | Full Body Workout | ELEVATED Calisthenics Workout / Full Body |
| DAY 68 | Rest Day | |
| DAY 69 | Full Body Workout | THE FINALE Full Body Workout |