Serious Strength Calendar

Are you ready to build some muscle, sculpt your body and burn up calories? Then give this Serious Strength Calendar a serious try! This 28-Day Serious Strength Training Program is heavy on strength training with cardio and flexibility interspersed to give you a well-rounded month of workouts.

The Serious Strength Training Program consists of four workouts: Total Body, Lower Body, Upper Body and Core and Balance. All of these workouts are about building strength and working to muscle fatigue. We move slower and use heavier weights. Lifting heavier weights does not make you bulky. Instead it helps you lean out. The only way to gain muscle is to break down the fibers and work to fatigue. And it’s really good for your overall fitness to mix up using lighter weights with heavier weights from time to time. You’ll notice the trainers have a few sets of weights so you can start heavy and drop down in weight if it gets to be too much.

We also add in some cardio workouts during this month. It’s important to get your heart rate up and pumping every week. Your heart health depends on it. Plus, it will feel good to give them muscles a rest every few days. Try the Cardio Kickboxing workout, Calorie Sizzler and Interval Walking workouts. We even added a few days of Wild Card Cardio where you can pick your most favorite activity to get your heart rate up. And don’t be afraid to add in extra cardio throughout the month. It can only help!

Last there is a Yoga workout three times throughout the month to stretch you out which is great for your muscles. Feel free to add it in a few extra times if it feels good to do so.

Serious Strength is a great calendar to follow if your goal is building muscle, building bone mass and sculpting your body!

All exercises you perform are your own responsibility and you perform them at your own risk. Always seek the advice of a physician or other qualified health provider before starting any physical exercise, fitness or wellness regiments of any kind.


  • 43:13

    Kick Butt Kickboxing

    Are you looking for a cardio workout that burns some serious calories but isn’t the repetitiveness of running on a treadmill? Welcome to our Kick Butt Kickboxing Workout that will get your heart rate high for 40 straight minutes and will also have your mind in the game the entire workout too! Throughout this Kick…

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  • 29:42

    Dumbbell HIIT

    Whether you’re a regular at HIIT or have never tried it, this HIIT workout is for you! Welcome to our 30-minute HIIT workout that will both challenge you and welcome you into the world of high intensity interval training. By now most people know the value of high intensity interval training: it torches calories, boosts…

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  • Cardio Kickboxing
    22:05

    Cardio Kickbox

    This is a cardio-based workout with simple and effective boxing moves that will get your heart pumping in no time. Constant but not complicated drills including kicks, punches, and blocks will blast fat while boosting your self-confidence. It’s a fast-paced cardio kickboxing routine that’s easy on your joints. This cardio kickboxing routine is a steady, cardio-paced workout that’s full of punches, jabs, kicks and blocks. These powerful boxing moves will get you in your aerobic zone, allowing you to burn fat and calories while feeling strong and confident.

    Equipment needed:
    None

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  • 30:51

    Burn & Build – Cardio Drills – Strength

    Let’s burn some calories and build some strength while having a ton of fun! This Build & Burn Cardio Drills Strength workout gives you equal amounts of both cardio and strength plus tons of fun to keep your mind busy and make the workout fly by! Join trainers Leah Zahner, Sam Cameranesi and Chris Freytag…

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  • 38:43

    Bodyweight Cross Training – Total Body Strength and HIIT

    Welcome to our Total Body Strength and HIIT! Prepare to sweat, pant and feel amazing! This 40-minute HIIT total body workout is an amazing combination of bodyweight strength and bodyweight HIIT all rolled into one! You don’t need special equipment to get a total body workout. Just grab your shoes and some water and jump…

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  • 33:58

    Serious Strength Program – Total Body

    Ready to get strong and shape your muscles? This Total Body Serious Strength workout is a head-to-toe challenge for every muscle in your body! No more wimpy weights giving you little to no results. It’s time to learn how to lift some serious weights. This total body workout will challenge you to find your strong…

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  • 30:36

    Serious Strength Program – Lower Body

    It’s leg day! Yay! If you are ready to have tight thighs and a nice strong rear end, then take hold of your heavy dumbbells and join us for this Lower Body Serious Strength Workout! This workout is all about your lower body! No cardio, no fluff, just serious strength. Learn the art of slow,…

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  • 30:35

    Serious Strength Program – Upper Body

    If you are ready for sculpted arms and shoulders and a beautiful back but you’re too afraid to lift heavy weights, then it’s time for you to try Upper Body Serious Strength with us! In this workout we will teach you that picking up heavy weights is exactly what you need if you wand to…

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  • 24:57

    Serious Strength Program – Core & Balance

    If you are serious about getting a strong core with kick-butt abs, then this Core and Balance Serious Strength workout is your new challenge! Throw away everything you’ve done in your traditional core workouts like crunches or sit-ups and pick up those heavy weights! This core muscle workout uses dumbbells for an instability challenge that…

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  • Indoor Interval Walking Workout
    20:20

    Indoor Interval Walking Workout

    Love to walk but looking for a little boost in your workout? Interval walking might be just the solution for you! This fun indoor interval walking workout features low impact moves that will get your heart pumping while burning tons of calories. No equipment needed! Join trainers Chris Freytag, Jodi Sussner and Lindsay Bomgren for…

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  • 28:55

    Coming Down The Ladder Workout

    Coming Down The Ladder is an intense, circuit-style workout that uses just your own bodyweight. No equipment is needed, making it a workout you can do anywhere, at anytime. Chris Freytag and Lindsey Bomgren will lead you through five intense, bodyweight exercises; you’ll start out by doing 10 of each exercise and then taking a one-minute rest.

    Equipment needed:
    Mat

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  • 29:56

    Calorie Sizzler

    Looking for a way to torch calories and have fun doing it? This calorie sizzler workout is the one for you! This powerful routine is all about cardio—you’ll be getting that heart rate up while using different muscle groups. Why is that? Strength training combined with cardiovascular exercise is the key to getting in the best shape of your life.

    Equipment needed:
    None

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  • Core Pilates
    30:33

    Core Blast Pilates

    This Pilates-inspired workout will sculpt your core and give you defined, sexy abs and increased core body strength. As a Pilates-trained instructor, Chris will guide you through each methodical move, designed to target specific muscles in your core.

    Equipment needed:
    Mat

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  • 30 Minute Total Body Circuit
    33:44

    Total Body Firm Up

    Burn and firm the whole body in this intense total body circuit workout that targets multiple muscle groups to define and sculpt your physique. This circuit style workout utilizes four key exercises, performing each of the four moves for 45 seconds, making one complete round. Repeat that round again then move on to the next one.

    Equipment needed:
    Mat
    Weights

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  • Upper Body Weight Workout
    30:08

    Upper Body Resculpt

    This 30-minute workout is all about sculpting a stronger, more defined upper body. This upper body weight workout will strengthen your biceps, triceps, chest, shoulders and back while pushing you to your limits. The effectiveness of this workout comes from performing supersets–two exercises in a row for the same muscle group with little rest in-between. You’ll do these two exercises for the same muscle group two times in a row, then take a quick active recovery before moving on to the next focused area.

    Equipment needed:
    Mat
    Weights
    Step or sturdy chair

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  • Lower Body Circuit
    32:42

    Lower Body Burn

    Sculpt and tone your lower body with this circuit workout that gets your heart pumping and your muscles burning. This lower body circuit is intense and all about defining your muscles–no plyometrics involved, just strictly strength. You won’t get bored with the variety of squats, lunges and other fun, yet effective lower body moves. In 30 minutes, Chris will guide you through circuits designed to firm and tone your legs, buns and more. In addition, several moves will engage your abs for added balance and core strengthening.

    Equipment needed:
    Mat
    Weights
    Step or sturdy chair

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  • Power Flow Yoga
    22:18

    Power Flow Yoga

    This is a heart-pumping Vinyasa power flow yoga practice that will take you through a series of flowing poses to increase your flexibility and energize your mind and body. Chris is friendly and calming, reminding you to breathe deeply through each of the poses to get maximum benefits. Flow through each pose as you strengthen and lengthen your body.

    This power flow yoga is the perfect complement to existing workouts or great as a standalone yoga practice where you want continuous, flowing movement.

    Equipment needed:
    Mat

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  • Muffin Top Melter
    12:03

    Muffin Top Melter

    The muffin top melter is only 10 minutes of intense core work, but after you try it once, you’ll see why it’s no joke. Get down to business with nine exercises in a row; forty-five seconds each. Using all core muscles, this intense muffin top melter incorporates your abs and back and strengthens the entire core body.

    Equipment needed:
    Mat
    Weights

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