Spring Training

12 Workouts Level: Intermediate
Fun, sports inspired workouts to get you training like an athlete! Join this All-Star group of coaches for strength, conditioning, and recovery. It’s time to join the Team!

Become a member to get access to this program and 100's of other workouts!

Rediscover your inner athlete with Spring Training! These fun, sports-inspired workouts are a great choice for people who want a performance training plan for the game of life. Set yourself up for success this April with one strength, agility, and active recovery workout a week, for four weeks. 

  • 20-30 minute workouts
  • 12 unique workouts
  • Printable training calendar (PDF)
  • Equipment needed: Dumbbells, chair

You are in good hands with our all-star team of coaches, who will get you moving with challenging workouts that stoke and celebrate your athletic ability. Take off that winter coat, it’s time for Spring Training! 

This Program Includes:
WEEK ONE
31:39

Agility Hat Trick

Cardio, Strength Dumbbells

1 Agility Hat Trick

Join Coach Kaisa for a fun, fast-paced strength workout that'll have you sweating! Three circuits with three moves each, and your lower body and core will be on fire by the end.

Cardio, Strength Dumbbells
28:03

Power Player

Strength Dumbbells

2 Power Player

It’s time to get STRONG, Team! Try Tyler’s full body dumbbell mashup. This 25-minute, beginner routine will take you through four different moves for a total body challenge. 

Strength Dumbbells
23:54

Back on Track

Mobility, Yoga Chair

3 Back on Track

Grab a sturdy chair and join Coach CJ for this active recovery class! This 20-minute yoga practice is focused on showing your back and shoulders some love.

Mobility, Yoga Chair
WEEK TWO
35:51

Cardio for Champions

Cardio

4 Cardio for Champions

Join Coach Luka for this 30-minute fast training class designed to build your power and speed. He’ll take you through a comprehensive warm-up, workout, and cool-down. Train fast, get fast!

Cardio
36:50

MVP Strength

Strength Chair, Dumbbells

5 MVP Strength

For this 30-minute total body strength workout, you'll need some medium dumbbells and a chair. After a quick warmup, Coach Kaisa leads you through two challenging circuits and a spicy finisher that put a creative twist on familiar moves.

Strength Chair, Dumbbells
22:59

Full Body Resilience

Mobility, Yoga Pillow

6 Full Body Resilience

This 20-minute yoga class with Coach Elena focuses on athletic recovery. We'll be using movement and breath to mobilize and open up sticky joints – this kind of recovery work makes it easier to power your explosive movements and build strength.

Mobility, Yoga Pillow
WEEK THREE
22:31

Agility Drills

Cardio, Core, Strength

7 Agility Drills

Ready to level up that single leg stability? Join Tyler for this dynamic and athletic agility routine! In right around 20 minutes, he’ll guide you through 4 moves to work your core and build leg strength.

Cardio, Core, Strength
33:17

Dumbbell Knockout

Strength Dumbbells

8 Dumbbell Knockout

It’s time for some unconventional dumbbell strength! Join Luka for an athletic workout full of explosive supersets. This multi-directional movement will help take your strength training to the next level!

Strength Dumbbells
25:22

Lower Body Rebound

Mobility, Yoga

9 Lower Body Rebound

Join Coach CJ for this 25-minute active recovery yoga class! He’ll help you find what your lower body needs to relax and recover.

Mobility, Yoga
WEEK FOUR
23:04

Nothing But Net

Cardio, Strength

10 Nothing But Net

Coach Tyler is back with another agility workout that'll have you sweating! Agility workouts help improve your speed, coordination, explosive power, and balance. Let's get moving, Team!

Cardio, Strength
28:05

Curveball Dumbbells

Strength Dumbbells

11 Curveball Dumbbells

Looking to switch things up? Try out this explosive workout featuring supersets that will help you build athleticism and leave you feeling strong.

Strength Dumbbells
20:39

Upper Body Interception

Mobility, Yoga Pillow

12 Upper Body Interception

Join Coach Elena for this 20-minute active recovery yoga class! She’ll guide you through an upper body-focused routine that’s designed to optimize your body’s recovery on rest days or after tough workouts.

Mobility, Yoga Pillow

Downloads

(Only members can download files)

Spring Training Printable Calendar


Download PDF

Resources

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