GET STRONG
Do you want to increase your overall total body strength? This is the #LeSweatGoal for you. LSTV will help you train for life with compound and functional movements--think carrying all your grocery bags in one trip! Enjoy this collection of workouts that will best help you get strong.
EQUIPMENT
Dumbbells are recommended for most of these workouts to load the body to build strength progressively.
FREQUENCY
We recommend doing 3 to 6 total body strength workouts per week for maximum results. Repeating and revisiting workouts you have already completed is highly recommended.
RECOMMENDED CHALLENGE*
Looking for a more structured program? We suggest trying one--or all--of our Le Sweat Challenges:
Le Sweat Yourself Strong Challenge #1
Le Sweat Yourself Strong Challenge #2
Le Sweat Yourself Strong Challenge #3
Le Sweat Yourself Strong Challenge #4
*Tip: Download the calendar from your challenge of choice for the full class list:
https://tv.le-sweat.com/all-challenges
HOW TO TRACK PROGRESS
The best way to keep track of your progress is by knowing your baseline or starting fitness levels. We recommend taking the Le Sweat Fitness Test before you begin and then again 1x a month after that.
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40m Hardcore Drop Set Strength (DBs)
Advanced, full-body strength workout using dumbbells (10-20 lbs). Class structure: warm-up, abs, and upper and lower body drop sets.
- Highlighted exercises: triceps extension, lateral lunge. bicep curl, hollow body hold
- No jumpingEquipment: dumbbells
Strength score: 5/5
Level: Advanced -
30m ESSENTIAL FULL BODY STRENGTH (DB/KBs)
LEVEL: Advanced
SWEAT SCORE: 4/5ABOUT: Full-body strength workout using weights (10-25 lbs). Quick warm-up, one strength set completed 3x, and a plank series finisher.
HIGHLIGHTED EXERCISES: isometric holds, split squat, overhead press, bent-over row
OTHER: Low-impact and pregnancy-friendly ...
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30m TABATA BLAST (DB/KBs)
Intermediate full-body Tabata HIIT workout using bodyweight and weights (10-25 lbs). Quick warm-up followed by six Tabata rounds (four-minute sets of 20 seconds of work + 10 seconds of recovery).
- Highlighted exercises: squat jump, reverse table-top, DB/KB swings
- No musicEquipment needed: d...
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40m Energizing Yoga for Athletes
LEVEL: Beginner-friendly
SWEAT SCORE: 3/5ABOUT: Beginner-friendly yoga flow with hip openers, abs, and arms. Begin with an energizing flow and finish on delicious hip stretches.
HIGHLIGHTED EXERCISES: warrior series, side plank, camel pose
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12m Quickie Full Body Strength (DBs)
LEVEL: Intermediate
SWEAT SCORE: 3/5ABOUT: Quick full body strength workout using dumbbells. Five exercises completed two times thru.
HIGHLIGHTED EXERCISES: DB swings, reverse lunge + OH press, push-up release
OTHER: Low-impact/no jumping. Pregnancy-friendly (modify as needed)
EQUIPMENT: dum...
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35m Low-Impact Full Body HIIT (DB/KBs)
LEVEL: Intermediate
SWEAT SCORE: 3/5ABOUT: No-jumping full-body HIIT workout using dumbbells and kettlebells (10-25lbs). Quick warm-up followed by a twenty-minute strength EMOM (every minute on the minute) set. Class ends with a bodyweight core EMOM finisher.
HIGHLIGHTED EXERCISES: Sumo deadli...
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15m Extreme Bodyweight Tabata
LEVEL: Advanced
SWEAT SCORE: 5/5ABOUT: Advanced bodyweight HIIT. Warm-up followed by three Tabata rounds. Expect to move the entire time. Recovery sessions are active.
HIGHLIGHTED EXERCISES: seal jacks, runner's crunch, lateral bound, high knees, sprawls
OTHER: Tabata is 8 rounds of 20 secon...
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20m LOW-IMPACT BODYWEIGHT TABATA
Low-impact, beginner-friendly Tabata HIIT using no equipment. Warm-up followed by four rounds of Tabata intervals using bodyweight exercises.
- Highlighted exercises: step jacks, squat + kick, standing spider, curtsy lunge
- Low-impact, beginner, and pregnancy-friendly
- No musicEquipment need...
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25m Strengthening Yoga for Athletes
LEVEL: Intermediate
SWEAT SCORE: 4/5ABOUT: Intermediate yoga flow focusing on hip mobility and building leg strength. Standing warrior series slowed down, balance exercises, side plank series, and a yummy stretch at the end.
HIGHLIGHTED EXERCISES: chair pose, side plank, warrior III, pigeon s...
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45m Powerful Yoga for Athletes
What to expect in this workout:
- Warrior series
- Hip openers
- Core and arm workoutEquipment needed: none
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10m Advanced Bodyweight Abs (No Repeats)
Killer abs-only workout with no repeating exercises using bodyweight only. All exercises, except one plank and one side plank, are done on the back.
- Highlighted exercises: dead bug, iso side plank, runner's crunch combo
- No musicBurn score: 4/5
Level: Advanced -
25m Fiery Full Body HIIT (DBs)
Intense full-body HIIT class using dumbbells (15 lbs). Dynamic warm-up, two strength sets with compound exercises, ends on a bodyweight cardio finisher.
- Highlighted exercises: DB snatch, jump squat, sprawl, quick feet, squat+curl+press
- No musicBurn score: 5/5
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30m Killer Full Body Strength (DBs)
Challenging full-body strength workout using dumbbells (5-10lbs). Bodyweight warm-up followed by two strength circuits. Ends with a bodyweight core finisher and a cool-down stretch.
- Highlighted exercises: dumbbell swing, RDLs, standing cross-body abs, tricep dips
- Low-impact and no jumping
- ... -
25m Low-Impact Strength (DBs)
Ease back in to exercise with this low-impact, full-body strength workout using dumbbells (5-20lbs). Warm-up followed by three circuits of strengthening exercises.
- Highlighted exercises: lift/chop, standing side crunch, lateral squat, sumo deadlift, elevated push-up
- No jumping, beginner, an... -
15m Fiery Bodyweight HIIT
LEVEL: Advanced
SWEAT SCORE: 4/5ABOUT: Advanced full-body HIIT class using bodyweight only—two sets of HIIT exercises done for two rounds each. Lower-body focused.
HIGHLIGHTED EXERCISES: reverse lunge + skip, sprawls, side-lying abduction
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15m LAZY DAY ARMS (DUMBBELLS)
Low-intensity upper body workout using light-to-medium dumbbells (5-10 lbs). Warm-up followed by two circuits of arms exercises.
Highlighted exercises: overhead press, bicep curls, tricep extensions, shoulder rotations
- No push-ups
- Includes musicEquipment needed: dumbbells
Strength score:...
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15m KILLER UPPER BODY STRENGTH (DBs)
LEVEL: Intermediate-Advanced
STRENGTH SCORE: 5/5ABOUT: Challenging upper body workout that includes full body exercises. Make this class more challenging by adding heavier weights. Warm-up plus two sets of exercises repeated two times each.
HIGHLIGHTED EXERCISES: Reverse plank, push-up release...
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45m Advanced Full Body HIIT (DBs)
LEVEL: Advanced
SWEAT SCORE: 5/5ABOUT: Advanced, full body HIIT class using dumbbells. Warm-up, two strength+cardio circuits, two AMRAP circuits, and a cool-down stretch
HIGHLIGHTED EXERCISES: Lateral squat, dumbbell squat jump, squat thruster
OTHER: Includes music
EQUIPMENT: Dumbbells
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10m LOW-IMPACT BODYWEIGHT STRENGTH
Full body strength workout using bodyweight only. Warm-up followed by two strength circuits.
- Highlighted exercises: bird dog, squat, reverse lunge + SLDL combo
- No jumping and pregnancy-friendly (modify core exercises)
- No musicEquipment needed: none
Strength score: 2/5
Level: Beginner-f... -
10m Hips & Lower Back Stretch
A bodyweight stretch + mobility class, including stretches targeting the hips and lower back.
Equipment needed: none
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20m Relaxing Lower Body Stretch
ABOUT: Relaxing lower body stretch, including stretches for the ankles, hips, and hamstrings. Each stretch is held for two minutes. Includes music.
EQUIPMENT: rolled-up blanket or towel recommended
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20m Killer Bodyweight Tabata
LEVEL: Advanced
SWEAT SCORE: 5/5ABOUT: Advanced, full-body Tabata HIIT workout using zero equipment. Warm-up followed by four Tabata intervals using bodyweight exercises.
HIGHLIGHTED EXERCISES: jump squat, sprawl, push-up release, bicycles
OTHER: Tabata is 8 rounds of 20 seconds of work follo...
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LE SWEAT FITNESS TEST
The Le Sweat Fitness Test is a strength and endurance test designed to track progress in workouts. It is recommended to take the test monthly.
Equipment needed: chair or elevated surface
Directions: Using a timer, time how long it takes to complete the following:
100 reps of each of the follow...
