zig
0

Notifications

  • You're all caught up!

10 Free Workouts to Get You Fitter and Stronger

by
author image Jess Barron
Jess Barron is head of editorial at LIVESTRONG.COM.She has appeared on MSNBC's "The Most," ABC News Now, and XM satellite radio. Barron's writing has appeared on Wired.com, Yahoo! and Poprocks.com.
10 Free Workouts to Get You Fitter and Stronger
Challenge yourself to get fitter and stronger. Photo Credit LIVESTRONG.COM

The LIVESTRONG.COM team is starting our eight-week STRONGER Challenge for summer 2016 on Monday, May 9, so that we can see amazing results by the 4th of July.

You with us? Join our STRONGER Challenge Facebook Group to get daily tips, encouragement and motivation.

There are 10 FREE workout videos and a daily calendar (below) to get you results similar to those promised by popular DVD workout sets that you might pay over $100 for.

Get a taste of the STRONGER workouts by watching the one-minute trailer:

Here’s the STRONGER workout calendar. Click to get the larger size to print or download:

Follow this calendar to face this fitness challenge.
Follow this calendar to face this fitness challenge. Photo Credit LIVESTRONG.COM

The STRONGER Challenge consists of 10 35-minute workouts created by former pro soccer player and celebrity trainer Nicky Holender as well as a FREE daily meal plan created by dietitian Keri Glassman.

To access the tracking tools and meal plan, go to this page and sign up for STRONGER by filling in the white box that says "Join STRONGER Now." If you’re already a LIVESTRONG MyPlate user, click on the “Workouts” tab. On the right-hand side of the page you will see “Join Stronger Now” and select date to start AND select meal plan. Once you select those, you will see your daily meal plan showing up for you in MyPlate.

Stronger 2015 8-Week Challenge Calendar

MONTH 1, WEEK 1
(Before you start and/or on Day 1, be sure to take your measurements and BEFORE photos – here’s how! IT’S IMPORTANT because you can enter our monthly contest to win a $100 gift card when you show photos of your results.)

DAY 1 - Challenge Officially Begins - Watch your Day 1 motivation video and then do HIIT workout FIRE.
DAY 2 - Watch your Day 2 motivation video and then do strength workout IRON.
DAY 3 - Watch your Day 3 motivation video and then do signature workout SOLDIER.
DAY 4 - Watch your Day 4 motivation video and then do recovery workout REFUEL.
DAY 5 - Watch your Day 5 motivation video and then do plyometrics (plyo) workout IGNITION.
DAY 6 - Watch your Day 6 motivation video and then do signature workout SOLDIER (for the second time this week).
DAY 7 - REST DAY - Watch your Day 7 motivation video "The Importance of Rest Days."

Perform this challenge in groups to keep each other accountable.
Perform this challenge in groups to keep each other accountable. Photo Credit LIVESTRONG.COM

WEEK 2
DAY 8 - HIIT workout FIRE
DAY 9 - strength workout IRON
DAY 10 - signature workout SOLDIER
DAY 11 - recovery workout REFUEL
DAY 12 - plyo workout IGNITION
DAY 13 - signature workout SOLDIER
DAY 14 - REST DAY

WEEK 3
DAY 15 - HIIT workout FIRE
DAY 16 - strength workout IRON
DAY 17 - signature workout SOLDIER
DAY 18 - recovery workout REFUEL
DAY 19 - plyo workout IGNITION
DAY 20 - signature workout SOLDIER
DAY 21 - REST DAY

WEEK 4
DAY 22 - HIIT workout FIRE
DAY 23 - strength workout IRON
DAY 24 - signature workout SOLDIER
DAY 25 - recovery workout REFUEL
DAY 26 - plyo workout IGNITION
DAY 27 - signature workout SOLDIER
DAY 28 - REST DAY

MONTH 2, WEEK 5
DAY 29 - HIIT (Month 2) workout COMBUSTION
DAY 30 - Strength (Month 2) workout STEEL
DAY 31 - Signature (Month 2) workout WARRIOR
DAY 32 - Recovery (Month 2) workout RELOAD
DAY 33 - Plyo (Month 2) workout EXPLOSION
DAY 34 - Signature (Month 2) workout WARRIOR
DAY 35 - REST DAY

WEEK 6
DAY 36 - HIIT (Month 2) workout COMBUSTION
DAY 37 - Strength (Month 2) workout STEEL
DAY 38 - Signature (Month 2) workout WARRIOR
DAY 39 - Recovery (Month 2) workout RELOAD
DAY 40 - Plyo (Month 2) workout EXPLOSION
DAY 41 - Signature (Month 2) workout WARRIOR
DAY 42 - REST DAY

WEEK 7
DAY 43 - HIIT (Month 2) workout COMBUSTION
DAY 44 - Strength (Month 2) workout STEEL
DAY 45 - Signature (Month 2) workout WARRIOR
DAY 46 - Recovery (Month 2) workout RELOAD
DAY 47 - Plyo (Month 2) workout EXPLOSION
DAY 48 - Signature (Month 2) workout WARRIOR
DAY 49 - REST DAY

WEEK 8
DAY 50 - HIIT (Month 2) workout COMBUSTION
DAY 51 - Strength (Month 2) workout STEEL
DAY 52 - Signature (Month 2) workout WARRIOR
DAY 53 - Recovery (Month 2) workout RELOAD
DAY 54 - Plyo (Month 2) workout EXPLOSION
DAY 55 - Signature (Month 2) workout WARRIOR
DAY 56 - REST DAY – YOU’RE FINISHED – CONGRATULATIONS!

How to Sign Up for STRONGER and the FREE Meal Plan

1. Are you already a registered MyPlate user? If not, go here to sign up for STRONGER. Once you are signed up, log in to MyPlate and click on the workouts tab to access each day’s workout, and click on the track tab to view the meal plan for breakfast, lunch, and dinner and to track what you actually ate. TIP: To view the full recipes in MyPlate, click on the hyperlinked food name, such as Zucchini Veggie Burger.

2. If you are already a registered MyPlate user, log in to MyPlate and make sure you are using the ALL-NEW version of MyPlate. If you are using the old version, you will see a banner that looks like this:

If you get this banner, that means you are using the old version of MyPlate.
If you get this banner, that means you are using the old version of MyPlate. Photo Credit LIVESTRONG.COM

Click on it to go to the new MyPlate. Then click on the workouts tab. On the right hand side of the page, you should see a box that says “Join STRONGER Now.” Select the start date of next Monday (or whenever you want to start), and then check the boxes to receive the meal plan and the daily STRONGER emails. (If you want those options.) Then you press the “Join STRONGER” button. After that, click on the workouts tab to access each day’s workout, and click on the Track tab to view the meal plan for breakfast, lunch and dinner and to track what you actually ate.

When you click on the Track tab, the meal plan will look like:

The Track tab helps you keep track of and view what you ate.
The Track tab helps you keep track of and view what you ate. Photo Credit LIVESTRONG.COM

To view the full recipes in MyPlate, click on the hyperlinked food name, such as Zucchini Veggie Burger.

Join our STRONGER Challenge Facebook Group to get daily tips, encouragement and motivation.

Readers – Are you joining us in the 8-week STRONGER Challenge? What do you think of the STRONGER workouts and the meal plan? Are you having any trouble accessing and using them? Have you ever done a fitness challenge group before? How did it go for you? Have you joined our STRONGER Challenge Group on Facebook? Leave a comment below and let us know.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.