LEAN STRENGTH – 6 workouts a week

LEAN STRENGTH – 6 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 4-5 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: 6

Intensity: High

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 – 6 workouts a week
  • DOWNLOADABLE WORKOUT PLAN

    2.4 MB

    TONE & STRENGTHEN - AMPLIFY 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...

  • BODYFLOW #88 Flexibility

    Episode 3

    BODYFLOW 88 Flexibility
    Duration: 37 minutes
    Equipment: Yoga Mat
    Presenters: Kylie Gates, Thiago Meneses, Inge Gnatt, Laura Donnelly, Kester Lim, Hayley Gaspar, Hussein Bosmans, Shelley Townsend

    1. TAI CHI WARM-UP
    Start A Riot performed by Tokyo Yo made famous by BANNERS
    Moves: Intense Pose, In...

  • LES MILLS GRIT #29 Strength

    Episode 4

    LES MILLS GRIT 29 Strength
    Duration: 29 minutes
    Equipment: Barbell, Weight Plates
    Presenters: Ben Main, Erin Maw, Reagan Kang, Bas Hollander

    1. WARMUP
    I'm A Monster performed by Lu Keb made famous by Lu Keb
    Moves: Squat With Plate, Squat with Plate Press O/H, Backward-Stepping Lunge with Plate ...

  • BODYPUMP #109 55 min

    Episode 5

    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...

  • THE TRIP #14

    Episode 6

    THE TRIP 14
    Duration: 42 mins
    Equipment: Stationery Bike
    Presenter: Bas Hollander

    1. SANTORINI
    Off The Ground performed by To Slide made famous by Anderson .Paak
    2. TRIP IN
    Fitzpleasure performed by Unchosen Roast made famous by alt-J
    3. TRIPPY SANTORINI
    Double Bubble Trouble performed...

  • BODYPUMP #108 55 min

    Episode 7

    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 #27 Strength

    Episode 8

    LES MILLS GRIT 27 Strength
    Duration: 29 minutes
    Equipment: Barbell, Weight Plates
    Presenting Team: Ben Main, Kayla Atkins-Gordine, Vili Fifita

    1. WARMUP
    Ace Is In performed by PN2
    MOVES: Squat, Lunge with Rotation, Lunge with Single Arm Snatch, Squat Burpee, Inchworm to Pushup, Row, High ...

  • BODYPUMP #89 55 min

    Episode 9

    BODYPUMP 89
    Duration: 59 minutes
    Equipment: barbell, weight plates, bench
    Presenters: Petter Ehrnvall, Glen Ostergaard, Anna Key, Michael Steenhouwer, Josef Matthews

    1. WARMUP
    Not Alone performed by Always Knews made famous by Dane Rumble feat. Jupiter Project
    MOVES: Deadlift, Upright Row...

  • RPM #83 45 min

    Episode 10

    RPM #83
    Duration: 45 minutes
    Equipment: Stationary Bike
    Presenters: Brent Findlay, Dee Tjoeng

    1. PACK RIDE
    Happy Now performed by Wound Of Fire made famous by Kygo feat. Sandro Cavazza
    Moves: Seated Recovery, Ride Easy, Racing
    2. PACE
    Give Me Your Love performed by The Beach Revival made famou...

  • BODYPUMP #103 55 min

    Episode 11

    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...

  • BODYSTEP #110 55 min

    Episode 12

    BODYSTEP 110
    Duration: 55 minutes
    Equipment: exercise step, weight plate.
    Presenter team: Mark Nu’u, Lisa Osborne, Charlotte Fleetwood-Smith, Dan Maroun

    1. WARMUP
    Now And Later performed by Nice One made famous by Sage The Gemini
    MOVES: Bounce, March on Top, 1/2 Stomp & Bounce, Lunge, Re...

  • BODYCOMBAT #83 55 min

    Episode 13

    BODYCOMBAT 83
    Duration: 55 minutes
    Equipment: None required
    Presenters: Rachael Newsham, Reagan Kang, Dani Bayadi, House Chaalane, Lula Slaughter, Marlon Woods

    1A. UPPER BODY WARM-UP
    Awa Ni performed by The Last Ones made famous by The Knocks & Kah Lo
    Moves: Front Stance, Boxing Guard, Jab, Wea...

  • BODYPUMP #93 55 min

    Episode 14

    BODYPUMP 93
    Duration: 60 minutes
    Equipment: barbell, weight plates, bench
    Presenter team: Glen Ostergaard, Reagan Kang, Rue She, Matt Thraxton, Karen Russell, Thomas Cerbonschi

    1. WARMUP
    Break Free performed by Dragon Formation made famous by Ariana Grande feat. Zedd
    MOVES: Shoulder Roll,...

  • BODYFLOW #86 Flexibility

    Episode 15

    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 ...

  • BODYPUMP #102 55 min

    Episode 16

    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...

  • BODYSTEP #103 55 min

    Episode 17

    BODYSTEP 103
    Duration: 57 minutes
    Equipment: exercise step, weight plate
    Presenter team: Mark Nu’u, Lisa Osborne, Robert van Dieën, Tor Andersen, Vanessa Labort

    1. WARMUP
    Safe & Sound performed by The Revolving Habitat made famous by Capitol Cities
    MOVES: Touch Down Squat, March On Top, B...

  • BODYPUMP #100 55 min

    Episode 18

    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 19

    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 20

    BODYPUMP 110
    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, ...

  • THE TRIP #19

    Episode 21

    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. ...

  • LES MILLS GRIT #25 Plyo

    Episode 22

    LES MILLS GRIT 25 Plyo
    Duration: 29 mins
    Equipment: weight plates, step/bench
    Presenters: Erin Maw, René Vogel, Romain Prévédello

    1. WARMUP
    Bigsby Bounce performed by Featurecast feat. Pugs Atomz & Ill Legit
    MOVES: Lateral Squat on Bench, Lateral Bench Jump, Squat Burpee, Straddle Run On/...

  • BODYPUMP #97 55 min

    Episode 23

    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...