Strengthen + Lengthen
Strengthen + Lengthen
Strengthen + Lengthen

Feeling stuck or stiff? Welcome to Strengthen + Lengthen, a 6-week program designed by personal trainer Esmey Leon, that offers the perfect balance of power and recovery, pushing you to your personal limit for lasting results in strength and mobility.

Whether you're a beginner or an experienced enthusiast, you'll tackle three distinct phases that starts with bodyweight only moves, followed by bands, and then finishes off with dumbbell exercises to level up in ways you never thought possible!

See printable plan
Marta, connie, Patti and 775 others joined this program
At a Glance
All Levels
18 videos (Avg 28 min)
28 mins average length
Benefits
•Boost Mobility
•Get Strong
•Get Toned
•Stay Fit

Week 1

1
Thumbnail image for Bodyweight 1 - Upper Body + Core
Bodyweight 1 - Upper Body + Core
27:46

2
Rest Day
3
Thumbnail image for Bodyweight 1 - Lower Body
Bodyweight 1 - Lower Body
27:18

4
Rest Day
5
Thumbnail image for Bodyweight 1 - Total Body
Bodyweight 1 - Total Body
27:44

6
Rest Day
7
Rest Day

Week 2

1
Thumbnail image for Bodyweight 2 - Upper Body + Core
Bodyweight 2 - Upper Body + Core
27:22

2
Rest Day
3
Thumbnail image for Bodyweight 2 - Lower Body
Bodyweight 2 - Lower Body
27:28

4
Rest Day
5
Thumbnail image for Bodyweight 2 - Total Body
Bodyweight 2 - Total Body
27:58

6
Rest Day
7
Rest Day

Week 3

1
Thumbnail image for Bands 1 - Upper Body + Core
Bands 1 - Upper Body + Core
29:51

2
Rest Day
3
Thumbnail image for Bands 1 - Lower Body
Bands 1 - Lower Body
29:02

4
Rest Day
5
Thumbnail image for Bands 1 - Total Body
Bands 1 - Total Body
29:31

6
Rest Day
7
Rest Day

Week 4

1
Thumbnail image for Bands 2 - Upper Body + Core
Bands 2 - Upper Body + Core
29:19

2
Rest Day
3
Thumbnail image for Bands 2 - Lower Body
Bands 2 - Lower Body
29:26

4
Rest Day
5
Thumbnail image for Bands 2 - Total Body
Bands 2 - Total Body
29:33

6
Rest Day
7
Rest Day

Week 5

1
Thumbnail image for Dumbbells 1 - Upper Body + Core
Dumbbells 1 - Upper Body + Core
27:11

2
Rest Day
3
Thumbnail image for Dumbbells 1 - Lower Body
Dumbbells 1 - Lower Body
27:31

4
Rest Day
5
Thumbnail image for Dumbbells 1 - Total Body
Dumbbells 1 - Total Body
28:56

6
Rest Day
7
Rest Day

Week 6

1
Thumbnail image for Dumbbells 2 - Upper Body + Core
Dumbbells 2 - Upper Body + Core
27:28

2
Rest Day
3
Thumbnail image for Dumbbells 2 - Lower Body
Dumbbells 2 - Lower Body
27:28

4
Rest Day
5
Thumbnail image for Dumbbells 2 - Total Body
Dumbbells 2 - Total Body
30:32

6

Rest Day

7

Rest Day

Videos

At a Glance
All Levels
18 videos (Avg 28 min)
28 mins average length
Benefits
•Boost Mobility
•Get Strong
•Get Toned
•Stay Fit
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