LEAN STRENGTH – 6 workouts a week

LEAN STRENGTH – 6 workouts a week

116 Episodes

The Tone & Strength 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 (non-equipment alternatives are noted).

Subscribe Share
LEAN STRENGTH – 6 workouts a week
  • BODYCOMBAT #69 55 min

    Episode 1

    BODYCOMBAT 69
    Duration: 57 minutes
    Equipment: none required
    Presenter Team: Dan Cohen, Rachael Newsham, Reagan Kang, Ben Feliciano

    1A. UPPER BODY WARMUP
    Everybody Stand Up performed by Mega Boost made famous by Bombs Away feat. Luciana
    MOVES: Jab, Cross, Uppercut, Hook
    1B. LOWER BODY WAR...

  • BODYATTACK #99 55 min

    Episode 2

    BODYATTACK 99
    Duration: 56 minutes
    Equipment: none required.
    Presenter team: Lisa Osborne, Dan Maroun, Giles Bryant, Nikki Schultz, Steven Cluff

    1. WARMUP
    Don't Look Back performed by Sweet Cherries made famous by DJ Gollum
    MOVES: Arm Raise, Chest Stretch, Step Touch, Bounce, Run OTS, Run...

  • BODYPUMP #103 55 min

    Episode 3

    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...

  • CXWORX #29 30 min

    Episode 4

    CXWORX 29
    Duration: 30 min
    Equipment: resistance band, weight plate.
    Presenter team: Dan Cohen, Corey Baird, Erin Maw

    1. WARMUP
    Insomnia performed by Mud Flying made famous by Audien feat. Parson James
    MOVES: Double Leg Lift, Crunch Combo, Oblique Twist, Crunch, Triple Pulse Crunch, Pulse...

  • BODYFLOW #79 Flexibility

    Episode 5

    BODYFLOW 79 Flexibility
    Duration: 37 minutes
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Diana Archer Mills, Corey Baird, JoJo Zhou, Lucy Helu

    1. TAI CHI WARMUP
    Line Of Sight performed by Poppydog made famous by ODESZA
    MOVES: Narrow Wu Chi, Tai Chi Body Roll, Extended ...

  • BODYPUMP #102 55 min

    Episode 6

    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...

  • CXWORX #28 30 min

    Episode 7

    CXWORX 28
    Duration: 29 min
    Equipment: resistance band, weight plate.
    Presenter team: Corey Baird, Erin Maw, René Vogel

    1. WARMUP
    Chameleon performed by Rhododenron Valley made famous by Pnau
    MOVES: Double Leg Lift, Crunch, Cross Crawl, Double Pulse Cross Crawl
    2. CORE STRENGTH 1
    Innerbl...

  • BODYSTEP #110 55 min

    Episode 8

    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 #74 55 min

    Episode 9

    BODYCOMBAT 74
    Duration: 53 minutes
    Equipment: none required
    Presenter Team: Dan Cohen, Rachael Newsham, Erin Maw, Marlon Woods, Tauvaga Siolo

    1A. UPPER BODY WARMUP
    Rich Boy performed by Extra AF made famous by Galantis
    MOVES: Scissor, Walking Jab, Combat Stance, Jab, Cross, Double Jab, Up...

  • BODYPUMP #101 55 min

    Episode 10

    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, ...

  • CXWORX #27 30 min

    Episode 11

    CXWORX 27
    Duration: 28 minutes
    Equipment: resistance band, weight plate.
    Presenter team: Dan Cohen, Corey Baird, Erin Maw, Romain Prévédello, Stephanie Beck Johnson

    1. WARMUP
    Let Me Hold You (Turn Me On) performed by FrostMod made famous by Cheat Codes & Dante Klein
    MOVES: Double Leg Lift...

  • RPM #81 45 min

    Episode 12

    RPM 81
    Duration: 45 minutes
    Equipment: Stationary Bike
    Presenters: Dee Tjeong, Dallas Blacklaw, Lee Smith, Glen Ostergaard

    1. PACK RIDE
    Shotgun performed by Pro Boom made famous by George Ezra
    MOVES: Ride Easy, Racing
    2. PACE
    Save Myself performed by May Opus made famous by Dash Berlin ...

  • BODYATTACK #97 45 min

    Episode 13

    BODYATTACK 97
    Duration: 47 minutes
    Equipment: none required.
    Presenter team: Lisa Osborne, Ben Main, Bevan James Eyles, Nikki Schultz, Jeremiah Evans.

    1. WARMUP
    My Way performed by Sometimes I Lie made famous by Hollywood Hustlers
    MOVES: Bounce, Double Bounce, Run, Step Touch, Side Step L...

  • BODYPUMP #100 55 min

    Episode 14

    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...

  • LES MILLS BARRE #04 45 min

    Episode 15

    LES MILLS BARRE 04
    Duration: 44 minutes
    Equipment: Weight Plates
    Presenters: Diana Archer Mills, Desmond Helu, Josh Keenum, Anna Lowery, Josh Keenum, Hannah Ellis

    1. WARMUP
    Chandelier performed by Day Time made famous by Sia & Felix Blossom
    MOVES: 1st Position Demi Plié With Demi 1st Arms, 1st P...

  • THE TRIP #13

    Episode 16

    THE TRIP 13
    Duration: 40 mins
    Equipment: Stationary Bike
    Presenter: Khiran Huston

    1. ISLAND ARRIVAL
    We Got U performed by West Last made famous by Lemaître, The Knocks
    2. JUNGLE JUMPS
    Show Pony performed by Dawn Risen made famous by Black Pistol Fire
    3. WATERFALLS
    Maima Koopi performe...

  • BODYATTACK #88 45 min

    Episode 17

    BODYATTACK 88
    Duration: 47 minutes
    Equipment: none required.
    Presenter team: Lisa Osborne, Amy Styles, Peter Fraser, Steve Cluff, Fabiuenne Humblot, Brian Pascanet.

    1. WARMUP
    I Will Never Let You Down performed by Love Junkeez
    MOVES: Stretch Sequence, Bounce, Step Touch, Double Arm Bicep ...

  • LES MILLS GRIT #23 Cardio

    Episode 18

    GRIT CARDIO 23
    Duration: 30 min
    Equipment: none required
    Presenter team: Natasha Vincent, Vili Fifita, Ben Main

    1. WARMUP
    Recording of Life's a DJ by laChapelle. Licensed courtesy of Black Lotus 2018.
    MOVES: jog OTS, heels up, high knee jog, high knee run, squat burpee, bronco, block jum...

  • LES MILLS GRIT #23 Plyo

    Episode 19

    GRIT PLYO 23
    Duration: 30 min
    Equipment: exercise step, weight plate.
    Presenter team: Khiran Huston, Ben Main, Rewi Mark

    1. WARMUP
    Recording of Little Garden by Bas Jan . Licensed courtesy of Black Lotus 2018.
    MOVES: backward-stepping lunge with plate, jumping lunge with plate, squat bur...

  • BODYPUMP #99 55 min

    Episode 20

    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...

  • CXWORX #26 30 min

    Episode 21

    CXWORX 26
    Duration: 30 minutes
    Equipment: resistance band, weight plate
    Presenter team: Corey Baird, Rachael Wilkins, Charlotte Fleetwood-Smith, Romain Prevedello

    1. WARMUP
    Final Song performed by Ten Scissors made famous by MØ
    MOVES: Double Knee Lift, Bridge, Oblique Twist Sequence, C-Cr...

  • BODYSTEP #105 55 min

    Episode 22

    BODYSTEP 105
    Duration: 59 minutes
    Equipment: exercise step, weight plate
    Presenter team: Mark Nu’u, Lisa Osborne, Charlotte Fleetwood-Smith, Romain Prévédello

    1. WARMUP
    My House performed by Songs Of A Fool made famous by Flo Rida
    MOVES: Hamstring Curl, Step Touch, Step Curl, March Forwar...

  • BODYCOMBAT #68 55 min

    Episode 23

    BODYCOMBAT 68
    Duration: 59 minutes
    Equipment: none required
    Presenter Team: Dan Cohen, Rachael Newsham, Tauvaga Siolo

    1A. UPPER BODY WARMUP
    Freak performed by Zara's Escape made famous by Steve Aoki, Diplo & Deorro feat. Steve Bays
    MOVES: Jab, Cross, Uppercut, Hook, Jack
    1B. LOWER BODY W...

  • BODYPUMP #98 55 min

    Episode 24

    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,...