For the first workout of the program, get ready to build serious strength and a rock-solid foundation with this upper body and core bodyweight workout. You'll move through a dynamic series of pushups, planks, and dips, targeting your arms, shoulders, back, and abs—all without a single dumbbell. Once you've pushed your limits, you'll flow into a dedicated mobility stretching session to increase your range of motion and help your muscles recover.

Ready to sculpt and strengthen your lower body? This high-energy bodyweight workout is designed to build powerful legs using nothing but your own body. You'll move through a dynamic series of squats, calf raises, and glute bridges to fire up your quads, hamstrings, and glutes. Once you've felt the burn, you'll flow into a dedicated mobility stretching session to increase your range of motion and help your muscles recover.

For the last workout of the first week, you'll ignite your full body in this total body strength and mobility workout. You'll feel the burn through a sequence of moves designed to target your whole body from head to toe followed by a dedicated mobility session that will help you recover faster and soothe your muscles for the long run.

With the start of Week 2, you'll repeat the same bodyweight workout from Week 1 but we want you to focus on more reps in each exercise to see the progression you've made from the start of the program. Remember to focus on proper form still but see if you crank out another rep or two that'll get your upper body and core toned like no other!

Since it's Week 2, you'll repeat the same bodyweight Lower Body Strength + Mobility workout with a focus on proper form but let's see if you can squeeze out a rep or two more today!

For the final workout of Week 2, you'll repeat the same Total Body Strength + Mobility sequence from the previous week with a focus on proper form and really pushing yourself to the limits to see if you can out-do your reps from the last week. You got this!

Congrats! You've graduated to Week 2! It's time to build a strong, defined upper body and core with nothing but a resistance band! This workout is all about creating tension and control for maximum muscle engagement. You'll work through a series of banded rows, presses, and twists to challenge your arms, shoulders, back, and abs. After the last rep, you'll finish with a focused mobility stretch session to increase your flexibility and aid in recovery. Get ready to feel the burn and build lean muscle!

Get ready to build powerful legs and a sculpted lower body with this resistance band workout! You'll use bands to create constant tension, challenging your muscles in a brand new way. From banded wall sits and crab walks to glute bridges and lateral leg raises, you'll target your quads, hamstrings, and glutes from every angle. When the burn is over, you'll cool down with a targeted mobility stretch session to improve your flexibility and promote muscle recovery. It's time to take your leg day to the next level!

Transform your entire body with this all-in-one resistance band workout! This dynamic routine will challenge every major muscle group, creating a powerful, full-body burn. You'll move through a series of compound exercises like banded chair squats to bicep curls. The constant tension from the bands will help you build strength and stability from head to toe. Afterward, you'll flow into a focused mobility stretch session to improve your flexibility and promote faster recovery. Get ready for a workout that will leave you feeling strong, balanced, and energized.

Woohoo! Welcome back to Week 4 where you'll repeat the same workout from the previous week with a goal to keep proper form and increase your reps where your body allows for it. You got this!

For today, you'll repeat the same Lower Body Strength + Mobility routine with an emphasis on good form and tugging out any more reps on those bands!

Great job on making it this far! Today, we'll repeat the same Total Body Strength + Mobility workout from last week while keeping good form and squeezing out any last reps we can to see if we've improved!

With the start of Week 5, we're graduating to the last phase of this program! Grab your dumbbells and get ready to build serious upper body strength and a rock-solid core! This workout is all about using weights to challenge your muscles and create definition. You’ll power through a series of presses, rows, and rotational movements, targeting your arms, shoulders, back, and abs. Afterward, you’ll cool down with a targeted mobility stretch session to increase your range of motion and help your muscles recover.

Step up your leg day with this dynamic dumbbell workout designed to build powerful legs and a strong, stable core. You'll drive through a series of squats, lunges, and deadlifts, using the weights to increase resistance and maximize muscle growth. This is your chance to challenge your glutes, quads, and hamstrings like never before. After the final rep, you'll cool down with a targeted mobility stretch session to improve your flexibility and aid in muscle recovery.

Elevate your full-body routine with this powerful dumbbell workout. This dynamic session will challenge every major muscle group, creating a powerful, head-to-toe burn. You'll move through a series of compound exercises like dumbbell squats to shoulder presses, using the weights to increase resistance and maximize your strength. Afterward, you’ll finish with a focused mobility stretch session to improve your flexibility and promote faster recovery. Get ready to build a strong, balanced, and powerful physique.

Look at you! Absolutely crushing it making it to the FINAL week of the program. You know the drill already, we're repeating the same Upper Body Core Strength + Mobility workout from last week but we really want you to squeeze out any last reps on those dumbbells or better yet, you can even increase the weights if you want a harder challenge. Remember to always focus on good form though to prevent injury. You got this!

Can you believe you're at the LAST week of the program?! For today, we're tackling the same Lower Body Strength + Mobility dumbbell routine from the previous week but again, let's see if we can beat our reps and squeeze out every ounce of sweat we have left!

First off, we just want to say how absolutely PROUD we are that you've made it to the very last workout of this 6-week program. PLEASE give yourself a huge pat on the back for making it this far and committing to Strengthen + Lengthen for a better body and a better you. We know you're an absolute pro by now so we don't have to remind you again what today's lesson is all about. It's all about you crushing every last rep left in your tank in this LAST Total Body Strength + Mobility workout. You got this! And remember, you can always repeat this whole program or your favorite parts whenever you want to see real gains and real progression!