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
  • THE TRIP #13

    Episode 1

    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...

  • 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...

  • BODYSTEP #102 55 min

    Episode 4

    BODYSTEP 102
    Duration: 58 minutes
    Equipment: exercise step, weight plates
    Presenter team: Mark Nu’u, Lisa Osborne, Susan Renata, Anneke Pinker, Charlotte Fleetwood-Smith

    1. WARMUP
    Time Of Our Lives performed by Borderline King made famous by Pitbull feat. Neyo
    MOVES: Bounce, Hamstring Cur...

  • LES MILLS GRIT #31 Strength

    Episode 5

    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 ...

  • RPM #75 45 min

    Episode 6

    RPM 75
    Duration: 46 minutes
    Equipment: stationary bike.
    Presenter team: Glen Ostergaard, Brent Findlay, Dee Tjeong.

    1. PACK RIDE
    Anywhere performed by Sir Jetsam made famous by Dillon Francis feat. Will Heard
    MOVES: Seated Recovery, Ride Easy, Racing
    2. PACE
    Hole In My Soul performed by...

  • BODYPUMP #90 55 min

    Episode 7

    BODYPUMP 90
    Duration: 59 minutes
    Equipment: barbell, weight plates, bench
    Presenters: Susan Renata, Niamh McGuirk, Will Pritchard, Glen Ostergaard, Eduard Zalar

    1. WARMUP
    You Make Me performed by Acorn Earl made famous by Avicii
    MOVES: Upright Row, Deadlift, Deadrow, Triple Deadrow, Clea...

  • BODYFLOW #82 Flexibility

    Episode 8

    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...

  • BODYPUMP #98 55 min

    Episode 9

    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,...

  • BODYSTEP #113 55 min

    Episode 10

    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 ...

  • HYBRID WORKOUT Lower Body #02

    Episode 11

    HYBRID WORKOUT Lower Body 02
    Duration: 54 minutes
    Equipment: Step/Bench, Weight Plates, Resistance Band, Yoga Mat (optional)

    1. WARMUP
    BODYSTEP #103
    Safe & Sound performed by The Revolving Habitat made famous by Capitol Cities
    MOVES: Touch Down Squat, March On Top, Basic & Bounce, Bounce, Lunge ...

  • RPM #77 45 min

    Episode 12

    RPM 77
    Duration: 45 minutes
    Equipment: stationary bike.
    Presenter team: Glen Ostergaard, Brent Findlay, Dee Tjoeng, Karen Russell, Joshua Berrier

    1. PACK RIDE
    Hung Up performed by Elephant Queen made famous by SJ & Tritonal feat. Emma Gatsby
    MOVES: Seated Recovery, Ride Easy, Racing
    2. P...

  • LES MILLS GRIT #26 Strength

    Episode 13

    Duration: 29 mins
    Equipment: barbell, weight plates
    Presenters: Bas Hollander, Reagan Kang, Caley Jäck

    1. WARMUP
    Cut A Path performed by D-Con
    MOVES: Squat, Squat Pulse, Heel Raise, Backward-Stepping Lunge with Rotation, Pushup, Squat Pulse with Plate Press O/H, Backward-Stepping Lunge with Rot...

  • BODYPUMP #101 55 min

    Episode 14

    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 15

    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...

  • BODYPUMP #106 55 min

    Episode 16

    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...