LEAN STRENGTH – 3 workouts a week

LEAN STRENGTH – 3 workouts a week

2 Seasons

The Tone & Strengthen Workout Plan is designed to give you lean muscle development with high repetition full-body and core strength offerings and some heart pumping cardio mixed in.

Each week gives you around 2-3 hours of workout time. If you don’t have equipment, choose the alternative non-equipment workout. This Workout Plan includes 3-months of workouts – you can choose to complete the full plan, or complete one month at a time.

Workouts a week: 3

Intensity: Medium

You’ll need: barbell, weights plate, stationary bike, resistance band, step. *If you do not have equipment, select the No Equipment Version from the dropdown list below.

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LEAN STRENGTH – 3 workouts a week
  • DOWNLOADABLE WORKOUT PLAN

    1.53 MB

    TONE & STRENGTHEN - PRIME Equipment [Oct 2020]

  • BODYPUMP #112 55 min

    Episode 1

    BODYPUMP #112
    Duration: 55 minutes
    Equipment: Barbell, Weight Plates, Step/Bench
    Presenters: Glen Ostergaard, Kylie Gates, Des Helu, Kayla Atkins-Gordine, Lula Slaughter

    1. WARM-UP
    So Close performed by Way Around made famous by NOTD, Felix Jaehn & Captain Cuts feat. Georgia Ku
    Moves: Deadlift,...

  • BODYSTEP #117 55 min

    Episode 2

    BODYSTEP #117
    Duration: 54 minutes
    Equipment: Step/Bench, Weight Plates
    Presenters: Mark Nu'u-Steele, Lisa Osborne, Ziya Burke

    1. WARM UP
    So Close performed by Way Around made famous by NOTD, Felix Jaehn & Captain Cuts feat. Georgia Ku
    Moves: Wide March On Top, Staggered Jump Squat, Repeater, B...

  • BODYPUMP #109 55 min

    Episode 3

    BODYPUMP 109
    Duration: 56 minutes
    Equipment: Barbell, Weight Plates, Step/Bench
    Presenters: Glen Ostergaard, Diana Archer Mills, Reagan Kang, Lunar Lu, Hiroshi Asakawa, Triesca Areisandy Winardi

    1. WARMUP
    Jackie Chan performed by Nightly Vertical made famous by Tiesto & Dzeko feat. Preme & Post...

  • BODYPUMP #106 55 min

    Episode 4

    BODYPUMP 106
    Duration: 57 minutes
    Equipment: Barbell, Weight Plates, Step/Bench
    Presenters: Glen Ostergaard, Kylie Gates, Glen Ostergaard, Desmond Helu, Diana Archer Mills, Jako Michael Misic, Marlon Woods

    1. WARMUP
    Still The One performed by Bivouac Arrangement made famous by Hardwell & K...

  • HYBRID WORKOUT #03

    Episode 5

    HYBRID WORKOUT 03
    Duration: 46 minutes
    Equipment: none required

    1A. UPPER BODY WARMUP
    BODYCOMBAT #74
    Rich Boy performed by Extra AF made famous by Galantis
    MOVES: Scissor, Walking Jab, Combat Stance, Jab, Cross, Double Jab, Uppercut, Shuffle, Hook, Circular Elbow
    1B. LOWER BODY WARMUP
    B...

  • BODYPUMP #103 55 min

    Episode 6

    BODYPUMP 103
    Duration: 55 minutes
    Equipment: barbell, weight plates, bench.
    Presenter team: Glen Ostergaard, Diana Archer Mills, Klavdija Likar, Reagan Kang, Romain Prévédello, Kristin Donnelly

    1. WARMUP
    Places performed by Purple Glory made famous by Martin Solveig feat. Ina Wroldsen
    MO...

  • BODYFLOW #86 Flexibility

    Episode 7

    BODYFLOW 86 Flexibility
    Duration: 36 minutes
    Equipment: Yoga Mat
    Presenters: Anthony Deyn, Bram Prima Halim, Kylie Gates

    1. TAI CHI WARM UP
    Passionfruit performed by Lay Aside made famous by Drake
    Moves: Wide Wu Chi, Tai Chi Breath with Push And Pull Arms, Weight Shift With Press Palms
    2. SUN ...

  • THE TRIP #19

    Episode 8

    THE TRIP 19
    Duration: 43 minutes
    Equipment: Stationary Bike
    Presenters: Bas Hollander

    1. TUNNEL
    Late Night performed by Hood Isle made famous by ODESZA
    2. WATER WORLD
    Taiwasho performed by Rounded Miles made famous by Ajate
    3. SWELL
    Tru Dancing performed by Spiral Out made famous by O'Flynn
    4. ...

  • BODYPUMP #100 55 min

    Episode 9

    BODYPUMP 100
    Duration: 61 minutes
    Equipment: barbell, weight plates, bench
    Presenter team: Glen Ostergaard

    1. WARMUP
    This Is What You Came For performed by Renee In Red made famous by Calvin Harris feat. Rihanna
    MOVES: Deadlift, Upright Row, Deadrow, Clean & Press, Power Press, Squat, Lun...

  • RPM #85 45 min

    Episode 10

    RPM #85
    Duration: 44 minutes
    Equipment: Stationary Bike
    Presenters: Josh Berrier, Dee Rowell, Glen Ostergaard

    1. PACK RIDE
    Can We Pretend performed by Glass Lace made famous by P!nk feat. Cash Cash
    Moves: Ride Easy, Racing, Seated Recovery
    2. PACE
    Hold My Girl performed by Blueberry Jam made fa...

  • BODYPUMP #110 55 min

    Episode 11

    Duration: 55 minutes
    Equipment: Barbell, Weight Plates, Step/Bench, Weight Plate
    Presenters: Diana Archer Mills, Marlon Woods, Kylie Gates, Ben Main
    Filmed in South Island, New Zealand

    1. WARMUP
    I Need performed by Hunter Wise made famous by Wilkinson feat. Hayla
    Moves: Deadlift, Deadrow, Tripl...

  • BODYPUMP #97 55 min

    Episode 12

    BODYPUMP 97
    Duration: 59 minutes
    Equipment: barbell, weight plates, bench
    Presenter team: Glen Ostergaard, Dave Kyle, Kylie Gates, Libby Day, Marcus Benson, Petter Ehrnvall

    1. WARMUP
    Scars performed by Lassie Click made famous by Alesso feat. Ryan Tedder
    MOVES: Deadlift, Upright Row, Cl...

  • BODYPUMP #111 55 min

    Episode 13

    BODYPUMP #111
    Duration: 55 minutes
    Equipment: Barbell, Weight Plates, Step/Bench
    Presenters: Glen Ostergaard, Reagan Kang, Diana Archer Mills, Marlon Woods, Lunar Lu

    1. WARM UP
    Speechless performed by House Of Love made famous by Robin Schulz feat. Erika Sirola
    Moves: Deadlift, Deadrow, Shoulde...

  • BODYPUMP #108 55 min

    Episode 14

    BODYPUMP 108
    Duration: 57 minutes
    Equipment: Barbell, Weight Plates, Step/Bench
    Presenters: Glen Ostergaard, Ben Main, Jacki Kellog, Marlon Woods, Kayla Atkins-Gordine

    1. WARMUP
    Panic Room performed by Forward Outhouse made famous by Au/Ra & CamelPhat
    MOVES: Deadlift, Deadrow, Triple Dead...

  • LES MILLS GRIT #30 Strength

    Episode 15

    LES MILLS GRIT #30 Strength
    Duration: 29 minutes
    Equipment: Barbell, Weight Plates
    Presenters: Dennis Toppin, Kayla Atkins-Gordine, Ben Main

    1. WARM UP
    More Than A Memory performed by Bodhi made famous by Bodhi
    Moves: Narrow Row, High Pull, Pushup, Squat Burpee, Barbell Squat with Heel Raise, S...

  • RPM #84 45 min

    Episode 16

    RPM 84
    Duration: 45 minutes
    Equipment: Stationary Bike
    Presenters: Fiona Fransisca, Glen Ostergaard

    1. PACK RIDE
    Bones performed by Hollow Lives made famous by Galantis feat. OneRepublic
    Moves: Seated Recovery, Ride Easy, Racing
    2. PACE
    Save Me Tonight performed by Notorious Dreams made famous ...

  • CXWORX #36 30 min

    Episode 17

    CXWORX 36
    Duration: 29 minutes
    Equipment: Resistance Band, Weight Plate
    Presenters: Lunar Lu, Diana Archer Mills, Dan Cohen, Corey Baird, René Vogel

    1. WARM UP
    Bug A Boo performed by B List made famous by Joe Stone
    Moves: Alternating Single Leg Lift, Crunch, Hip Bridge with Alternating Heel Lif...

  • BODYPUMP #105 55 min

    Episode 18

    BODYPUMP 105
    Duration: 56 minutes
    Equipment: barbell, weight plates, bench.
    Presenter team: Glen Ostergaard, Diana Archer Mills, René Vogel, Ana Domingos, Denice Burr, Mathilda Björck, Marcus Benson-Day, Dave Kyle, Christophe Guarnaccia

    1. WARMUP
    All Stars performed by Penny Arcade made fa...

  • BODYPUMP #102 55 min

    Episode 19

    BODYPUMP 102
    Duration: 55 minutes
    Equipment: barbell, weight plates, bench.
    Presenter team: Glen Ostergaard, Romain Prévédello, René Vogel, Bettina Keller, Wendy Elphinstone

    1. WARMUP
    Used To Have It All performed by Susan Tea made famous by Fais & Afrojack
    MOVES: Deadlift, Deadrow, Tripl...

  • BODYFLOW #87 Flexibility

    Episode 20

    BODYFLOW #87 Flexibility
    Duration: 36 minutes
    Equipment: Yoga Mat
    Presenters: Tor Andersen, Caley Jäck, Corey Baird, Deidre Douglas-Washington, Dr Jackie Mills, Hussein Bosmans

    1. TAI CHI WARM-UP
    Cheer Up, My Brother performed by Happy Clap made famous by HNNY
    Moves: Narrow Wu Chi, Wide Wu Chi...

  • RPM #79 45 min

    Episode 21

    RPM 79
    Duration: 45 minutes
    Equipment: stationary bike
    Presenters: Glen Ostergaard, Brent Findlay, Dee Tjeong, Joshua Berrier, Amanda Breen

    1. PACK RIDE
    Where We Go performed by Diamond Nexus made famous by P!nk
    MOVES: Seated Recovery, Ride Easy, Racing
    2. PACE
    Without You performed by ...

  • RPM #78 45 min

    Episode 22

    RPM 78
    Duration: 44 minutes
    Equipment: stationary bike.
    Presenter team: Glen Ostergaard, Nuno Teixeira, Patrick Maes, Lee Smith, Jessica McDonald, Fiona Fransisca

    1. PACK RIDE
    Cloud 9 performed by Electric Waffle Dreams made famous by Jamiroquai
    MOVES: Seated Recovery, Ride Easy, Racing
    ...

  • BODYPUMP #99 55 min

    Episode 23

    BODYPUMP 99
    Duration: 58 minutes
    Equipment: barbell, weight plates, bench
    Presenter team: Glen Ostergaard, Ben Main, Reagan Kang, Jeremiah Evans, Lunar Lu

    1. WARMUP
    Mad World performed by Morning Sweaters made famous by Hardwell feat. Jake Reese
    MOVES: Deadlift, Upright Row, Clean & Press...