Get Strong

12 Workouts Level: Intermediate
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It’s time to GET STRONG! Join Coach Kaisa for a 4-week program to become a stronger, more powerful version of yourself. No gym membership or fancy equipment required! All you need is two pairs of dumbbells and you’re ready to go! Let’s DO IT, Team!

Here is what happens when you gain strength:

  • Boost athletic performance, strength, power, and efficiency
  • Increase bone density, strengthen connective tissues
  • Increase energy and confidence in your body

It’s time to lift weights. It’s time to GET STRONG! Sign-up today!

This Program Includes:
Week One
38:54

Week 1: Tuesday

Strength Chair, Dumbbells

1 Week 1: Tuesday

Welcome to Day One of Get Strong! Your goal for this workout is to focus on understanding and getting comfortable with the moves. Grab a sturdy chair and two pairs of dumbbells -- one light, one heavy -- and let's get moving!

Strength Chair, Dumbbells
37:54

Week 1: Thursday

Strength Chair, Dumbbells

2 Week 1: Thursday

On Day 2, we've got two circuits of two moves each, with a fiery AMRAP as a finisher. Focus on creating a strong foundation to keep building on. Let's go, Team!

Strength Chair, Dumbbells
43:36

Week 1: Saturday

Strength Chair, Dumbbells

3 Week 1: Saturday

After a quick warm-up, Day 3 begins with testing your control. Can you maintain your form while moving slow? Keep concentrating on learning the moves and getting comfortable and confident in them!

Strength Chair, Dumbbells
Week Two
41:52

Week 2: Tuesday

Strength Chair, Dumbbells

4 Week 2: Tuesday

In Week 2, we start to advance! This workout repeats the same movements from Day 1, and with the same equipment. We'll be making the moves more difficult, adding some reps, and challenging ourselves with a spicy finisher. Get ready to leave it all on the mat, Team!

Strength Chair, Dumbbells
46:43

Week 2: Thursday

Strength Chair, Dumbbells

5 Week 2: Thursday

Day 5, Team! As we progress, make sure to keep focusing on your form, especially as we make the moves more difficult. We'll be adding holds to movements, extra reps, and a finisher that's going to test your physical AND mental strength!

Strength Chair, Dumbbells
53:22

Week 2: Saturday

Strength Chair, Dumbbells

6 Week 2: Saturday

Finish strong this week, Team! Keep up your momentum, keep challenging yourself, and definitely keep focusing on form and control. Let's see if you can beat your V sit-up numbers from last week!

Strength Chair, Dumbbells
Week Three
48:27

Week 3: Tuesday

Strength Chair, Dumbbells

7 Week 3: Tuesday

Week Three, Team! Focus on putting in extra work now that you're comfortable and confident in the moves. Today, we add extra reps on top of holding some of the moves. Keep pushing through!

Strength Chair, Dumbbells
48:38

Week 3: Thursday

Strength Chair, Dumbbells

8 Week 3: Thursday

Keep it up, Team! On Day 8, you'll hopefully be able to feel yourself getting stronger and more powerful. Make sure that you're still checking in with yourself though, and make adjustments as needed. Only push through discomfort and never pain!

Strength Chair, Dumbbells
52:02

Week 3: Saturday

Strength Chair, Dumbbells

9 Week 3: Saturday

Step up your game for Day 9! We're adding weight, adding reps, and finishing this week STRONG! Keep tuning into your body, feel how your muscles are working, and make sure that form is on point. Make sure that you're tracking your wins every week and seeing how you've pushed yourself!

Strength Chair, Dumbbells
Week Four
54:44

Week 4: Tuesday

Strength Dumbbells

10 Week 4: Tuesday

Welcome to your fourth and final week, Team! We're stepping it up a notch with some slower eccentric movements and a very spicy finisher. Play close attention to how you're feeling this week, and get ready to finish strong!

Strength Dumbbells
55:05

Week 4: Thursday

Strength Dumbbells

11 Week 4: Thursday

You're almost there, Team! As we move through these moves for the last time, let's work on controlling our eccentric movements and making these our best reps yet.

Strength Dumbbells
57:15

Week 4: Saturday

Strength Dumbbells

12 Week 4: Saturday

Team! You made it! This is our final workout. It will be challenging, but you are MORE than equal to it. How are you feeling in your body? How has your mindset shifted? Make sure to take time and reflect after this workout and see how far you've come!

Strength Dumbbells

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