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
  • HYBRID WORKOUT Bone Health #02

    Episode 1

    HYBRID WORKOUT Bone Health 02
    Duration: 45 minutes
    Equipment: Barbell, Weight Plates, Step/Bench, Resistance Band
    Presenters: Glen Ostergaard, Kylie Gates, Lunar Lu, Marlon Woods, Kylie Gates, Corey Baird, Rachael Ayre, Bram Prima Halim

    1. WARMUP
    BODYPUMP #104
    More Than You Know performed by ...

  • BODYSTEP #118 55 min

    Episode 2

    BODYSTEP #118
    Duration: 54 minutes
    Equipment: Step/Bench, Weight Plate
    Presenters: Lisa Osborne, Mark Nu'u-Steele, Charlotte Fleetwood-Smith, Dee Rowell, Deidre Douglas-Washington

    1. WARM-UP
    Good Morning performed by Day Of The Shining made famous by Mandisa
    Moves: Triple Squat Combo, Basic St...

  • BODYPUMP #107 55 min

    Episode 3

    BODYPUMP 107
    Duration: 55 minutes
    Equipment: Barbell, Weight Plates, Step/Bench
    Presenting team: Glen Ostergaard, Kylie Gates, Marlon Woods, Ben Main, Reagan Kang, René Vogel, Diana Archer Mills

    1. WARMUP
    Lullaby performed by Vape Lords made famous by Sigala & Paloma Faith
    MOVES: Deadlift...

  • LES MILLS GRIT #31 Strength

    Episode 4

    LES MILLS GRIT #31 Strength
    Duration: 28 minutes
    Equipment: Barbell, Weight Plates
    Presenters: Ben Main, Vili Fifita, Natasha Vincent

    1. WARM-UP
    Fool Juice performed by OOJ
    Moves: Barbell Squat, Lateral Barbell Squat, Barbell Squat with Heel Raise, Barbell Backward-Stepping Lunge, Double Plate ...

  • BODYPUMP #104 55 min

    Episode 5

    BODYPUMP 104
    Duration: 56 minutes
    Equipment: barbell, weight plates, bench.
    Presenter team: Glen Ostergaard, Kylie Gates, Ben Main, Lunar Lu, Marlon Woods

    1. WARMUP
    More Than You Know performed by Charge Back made famous by Axwell/\Ingrosso
    MOVES: Deadlift, Upright Row, Deadrow, Clean & P...

  • BODYFLOW #82 Flexibility

    Episode 6

    BODYFLOW 82 Flexibility
    Duration: 38 minutes
    Equipment: yoga mat (optional)
    Presenters: Dr Jackie Mills, Diana Archer Mills, Bram Prima Halim, Corey Baird

    1. SUN SALUTATIONS
    Pineapple Skies performed by The Oranges made famous by Miguel
    MOVES: Mountain Pose, Extended Mountain Pose, Forwar...

  • BODYSTEP #113 55 min

    Episode 7

    BODYSTEP 113
    Duration: 57 minutes
    Equipment: Step/Bench, Weight Plates
    Presenting Team: Mark Nu'u-Steele, Lisa Osborne, Charlotte Fleetwood-Smith, Dee Tjoeng, Romain Prévédello

    1. WARMUP
    Work From Home performed by Collide made famous by Fifth Harmony feat. Ty Dolla $ign
    MOVES: Hamstring ...

  • BODYPUMP #98 55 min

    Episode 8

    BODYPUMP 98
    Duration: 58 minutes
    Equipment: barbell, weight plates, bench
    Presenter team: Glen Ostergaard, Kylie Gates, Ben Main, Reagan Kang

    1. WARMUP
    Strong Ones performed by Above The Ground made famous by Armin van Buuren feat. Cimo Frankel
    MOVES: Deadlift, Upright Row, Clean & Press,...

  • BODYPUMP #101 55 min

    Episode 9

    BODYPUMP 101
    Duration: 60 minutes
    Equipment: barbell, weight plates, bench
    Presenter team: Glen Ostergaard, Ben Main, Reagan Kang, Khiran Huston, Marcus Benson-Day, Romain Prevedello

    1. WARMUP
    Run Wild performed by Secret Services made famous by Hardwell feat. Jake Reese
    MOVES: Deadlift, ...

  • THE TRIP #18

    Episode 10

    Duration: 41 minutes
    Equipment: Stationary Bike
    Presenters: Khiran Huston

    1. CITY
    Smile performed by Jungle made famous by Jungle
    2. GARDENS
    Dopamine performed by Franc Moody made famous by Franc Moody
    3. TUNNEL 1
    The New International Sound - Pt. 2 performed by Restless Months made famous by G...