12-Week Fall Challenge
Dive into our 12-Week Fall Challenge and transform your body with 3 Metabolic Resistance Training and 1 HIIT Conditioning workout each week. This new program is designed to guide you through a fat loss phase, with the main objective of improving your body composition. While there will be some exercises that incorporate fabric and rubber resistance bands, they won’t be the primary focus of the program. If we do include them and you prefer not to use them, we will always provide non-band options to keep you moving effectively.
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6:35am Sept 9th - Workout #1
Lower Body - You'll need your fabric and rubber resistance bands, light to heavy dumbbells and a barbell if you have access.
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6:35am Sept 10th - Workout #2
Upper Body - You'll need your fabric and rubber resistance bands, light to heavy dumbbells and a bench or ottoman if you have access.
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6:35am Sept 12th - Workout #3
Full Body - You'll need your fabric and rubber resistance bands, light to heavy dumbbells and a exercise ball if you have one.
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6:35am Sept 13th - Workout #4
AMRAP: challenge your endurance and strength using just your body weight and some light to medium dumbbells. Grab a towel, get ready to sweat, and let's see how many rounds you can get!
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6:35am Sept 16th - Workout #5
Lower Body - You'll need your fabric and rubber resistance bands, light to heavy dumbbells and a barbell if you have access.
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6:35am Sept 17th - Workouts #6
Upper Body - You'll need your fabric and rubber resistance bands, light to heavy dumbbells and a bench or ottoman if you have access.
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6:35am Sept 19th - Workout #7
Full Body - You'll need your fabric and rubber resistance bands, light to heavy dumbbells and a exercise ball if you have one.
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6:35am Sept 20th - Workout #8
AMRAP: challenge your endurance and strength using just your body weight and some light to medium dumbbells. Grab a towel, get ready to sweat, and let's see how many rounds you can get!
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6:35am Sept 23rd - Workout #9
Lower Body - You'll need your fabric and rubber resistance bands, light to heavy dumbbells and a barbell if you have access.
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6:35am Sept 23rd - Workout #10
Upper Body - You'll need your fabric and rubber resistance bands, light to heavy dumbbells and a bench or ottoman if you have access.
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6:35am Sept 26th - Workout 11
Full Body - You'll need your fabric and rubber resistance bands, light to heavy dumbbells and a exercise ball if you have one.
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6:35am Sept 27th - Workout #12
AMRAP: challenge your endurance and strength using just your body weight and some light to medium dumbbells. Grab a towel, get ready to sweat, and let's see how many rounds you can get!
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6:35am Sept 30th - Workout #13
Lower Body - You'll need your fabric and rubber resistance bands, light to heavy dumbbells and a barbell if you have access.
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6:35am Oct 1st - Workout #14
Upper Body - You'll need your fabric and rubber resistance bands, light to heavy dumbbells and a bench or ottoman if you have access.
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6;35am Oct 3rd - Workout #15
Full Body - You'll need your fabric and rubber resistance bands, light to heavy dumbbells and a exercise ball if you have one.
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6:35am Oct 4th - Workout #16
AMRAP: challenge your endurance and strength using just your body weight and some light to medium dumbbells. Grab a towel, get ready to sweat, and let's see how many rounds you can get!
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6:35am Oct 7th - Workout #17
Lower Body (Timed Sets) - Two multi-joint movements paired together and go back and forth to get as many rounds as possible in timed set. You'll need medium to heavy dumbbells, a barbell and a bench or an ottoman if you have access.
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6:35am Oct 8th - Workout #18
Upper Body (Timed Sets) - Two multi-joint movements paired together and go back and forth to get as many rounds as possible in timed set. You'll need medium to heavy dumbbells, a barbell and a bench or an ottoman if you have access.
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6:35am Oct 10th - Workout #19
Full Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench if you have one.
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6:35am Oct 11th - Workout #20
METCON: challenge your endurance and strength using just your body weight, a rubber band and some light to medium dumbbells.
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6:35am Oct 15th - Workout #21
Lower Body (Timed Sets) - Two multi-joint movements paired together and go back and forth to get as many rounds as possible in timed set. You'll need medium to heavy dumbbells, a barbell and a bench or an ottoman if you have access.
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6:35am Oct 16th - Workout #22
Upper Body (Timed Sets) - Two multi-joint movements paired together and go back and forth to get as many rounds as possible in timed set. You'll need medium to heavy dumbbells, a barbell and a bench or an ottoman if you have access.
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6:35am Oct 17th - Workout #23
METCON: challenge your endurance and strength using just your body weight, a rubber band and some light to medium dumbbells.
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6:35am Oct 18th - Workout #24
Full Body - You'll need your rubber resistance bands, light to heavy dumbbells and a bench if you have one.
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6:35am Oct 21st - Workout #25
Lower Body (Mini Circuit) - Four multi-joint movements paired together with the goal of achieving as much weight as possible. You'll need medium to heavy dumbbells, a barbell and a bench or an ottoman if you have access.
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6:35am Oct 22nd - Workout #26
Upper Body (Mini Circuit) - Four multi-joint movements paired together with the goal of lifting as much weight as possible. You'll need medium to heavy dumbbells, a barbell and a bench or an ottoman if you have access.
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6:45am Oct 24th - Workout #27
Full Body (Metabolic Resistance Training) - You'll need your rubber resistance bands, light to heavy dumbbells and a bench if you have one.
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6:35am Oct 25th - Workout #28
METCON: challenge your endurance and strength using just your body weight, a rubber band and some light to medium dumbbells.
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6:35am Oct 28th - Workout #29
Lower Body (Giant Circuit) - Seven multi-joint movements paired together with the goal of achieving as much weight as possible. You'll need medium to heavy dumbbells, a barbell and a bench or an ottoman if you have access.
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6:35am Oct 29th - Workout #30
Upper Body (Mini Circuit) - Four multi-joint movements paired together with the goal of lifting as much weight as possible. You'll need medium to heavy dumbbells, a barbell and a bench or an ottoman if you have access.
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6:35am Oct 31st - Workout #31
Full Body (Metabolic Resistance Training) - You'll need your rubber resistance bands, light to heavy dumbbells and a bench if you have one.
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6:35am Nov 1st - Workout 32
METCON: challenge your endurance and strength using just your body weight, a rubber band and some light to medium dumbbells.
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6:35am Nov 4th - Workout #33
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells, a barbell and a swissball if you have available. Bust out your fabric and rubber resistance bands as we'll be adding more tension to some of the exercises.
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6:35am Nov 5th Workout #34
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:35am Nov 7th - Workout #35
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells, a barbell and a swissball if you have available. Bust out your fabric bands as we'll be adding more tension to one of the exercises.
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6:35am Nov 8th - Workout #36
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells, rubber resistance bands and a bench or a Swissball if you have access.
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6:35am Nov 11th - Workout #37
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells, a barbell and a swissball if you have available. Bust out your fabric and rubber resistance bands as we'll be adding more tension to some of the exercises.
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6:35am Nov 12th - Workout #38
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:35am Nov 14th - Workout #39
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells, a barbell and a swissball if you have available. Bust out your fabric bands as we'll be adding more tension to one of the exercises.
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6:35am Nov 15th - Workout #40
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells, rubber resistance bands and a bench or a Swissball if you have access.
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6:35am Nov 18th - Workout #41
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells, a barbell and a swissball if you have available. Bust out your fabric and rubber resistance bands as we'll be adding more tension to some of the exercises.
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6:35am Nov 19th - Workout #42
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:35am Nov 21st - Workout #43
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells, a barbell and a swissball if you have available. Bust out your fabric bands as we'll be adding more tension to one of the exercises.
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6:35am Nov 22nd - Workout #44
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells, rubber resistance bands and a bench or a Swissball if you have access.
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6:35am Nov 25th - Workout #45
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells, a barbell and a swissball if you have available. Bust out your fabric and rubber resistance bands as we'll be adding more tension to some of the exercises.
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6:35am Nov 26th - Workout 46
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:35am Nov 28th - Workout #47
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells, a barbell and a swissball if you have available. Bust out your fabric bands as we'll be adding more tension to one of the exercises.
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6:35am Nov 29th - Workout #48
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells, rubber resistance bands and a bench or a Swissball if you have access.
