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Program

52FIT

A full year of training, planned for you.

  • 52 weeks
  • 4 workouts a week
  • 12–43 min
  • All levels
  • Dumbbells, Bench (optional), Yoga block
  • With Dan & Tiff
Do it in the app: 7 days free Try a workout free
52FIT

Who it's for

This is for you if you want to stop deciding and just press play. It suits all levels, because every video has two levels: Tiff shows the lower impact option and Dan shows the harder one. If you want a shorter commitment, the 8 Week Stronger Challenge is a better fit. If three workouts a week is all you can manage, try the 6 Week Full Body Series.

What you need

You need dumbbells and a yoga block. A bench is optional, though some workouts use it (a chair works for Bulgarian split squats and step ups). Have two pairs, a moderate and a heavier one. Some lower body days work better with a third pair, light to heavy.

How it works

You train 4 days a week for 52 weeks, 151 workouts in all. They run from 12 to 48 minutes, so some days are quick and some take real time. The year moves through strength, sculpt, conditioning and core, so it never stays the same for long. Later weeks come in blocks, like Build 4 in weeks 37 to 40, which takes the program's strongest workouts and makes them heavier each week. There are also 8 optional add-ons, such as Pull & Abs Supersets or Metabolic Burn. New weeks are added as they're filmed.

  • Pick weights in Round 1 that feel challenging, and go a little lighter if your form slips by Round 3.
  • Use lighter weights, one dumbbell or just bodyweight, for split squats, lunges and step ups, and go heavier for front squats and RDLs.
  • In Build 4, expect the weight to climb in week 39, so set out a third pair before you start.

Try week 1, day 2: Abs & Arms: Abs First

Press play and do it with us. If you like it, the rest is waiting in the app.

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

The schedule

Every workout, week by week. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.

Week 1

  1. Day 1Strength Builder: Full Body · 34 min
  2. Day 2Abs & Arms: Abs First · 35 min
  3. Day 4Full Body Conditioning: No Repeats · 35 min
  4. Day 6Full Body Dumbbell MetCon for Strength & Fat Burn · 34 min

Week 2

  1. Day 1Ascending Ladders: Full Body · 38 min
  2. Day 2Legs & Abs: Alternating Blocks · 37 min
  3. Day 4No Repeats HIIT Cardio Workout · 35 min
  4. Day 6Push, Pull & Core · 38 min

Week 3

  1. Day 1Unilateral Strength · 39 min
  2. Day 2Back & Biceps: Burnout · 38 min
  3. Day 4Full Body Dumbbell Workout + Abs Finisher · 37 min
  4. Day 6Full Body Standing Workout with Dumbbells · 37 min

Week 4

  1. Day 1Full Body Supersets: Right, Left, Both · 38 min
  2. Day 2Lower Body Build & Burn: Drop Sets · 37 min
  3. Day 4Full Body Pyramids · 38 min
  4. Day 6No Equipment HIIT: Full Body Fat Burn Workout · 37 min

Week 5

  1. Day 1Dumbbell Strength Circuits · 40 min
  2. Day 2Upper Body Push, Pull & Abs · 42 min
  3. Day 4Full Body MetCon: Strength + Fat Burning HIIT · 39 min
  4. Day 6Full Body Shred: AMRAP Complexes · 39 min

Week 6

  1. Day 1Isolateral + Isometric Strength · 41 min
  2. Day 2Quick Full Body Workout · 12 min
  3. Day 4Full Body Strength + HIIT · 40 min
  4. Day 5Full Body HIIT: Two Blocks · 39 min
  5. Day 6Intense Abs Workout: No Equipment, No Repeats · 14 min

Week 7

  1. Day 1Upper Body Push & Core · 41 min
  2. Day 2Lower Body Strength & Conditioning · 41 min
  3. Day 4Back & Biceps: Pull & Arm Circuit · 40 min
  4. Day 6Full Body Conditioning & Abs · 41 min

Week 8

  1. Day 1Upper Body Workout: Arms, Chest, Shoulders & Abs · 38 min
  2. Day 2Legs & Abs: No Repeats · 41 min
  3. Day 4Back, Biceps & Abs: No Repeats · 39 min
  4. Day 6Total Body Conditioning: Dumbbells · 35 min

Week 9

  1. Day 1Upper Body Dumbbell Workout + Abs · 38 min
  2. Day 2Legs & Core Shred · 41 min
  3. Day 4Back & Biceps: Pull Conditioning · 39 min
  4. Day 6Full Body Cardio HIIT: Tabata Finisher · 37 min

Week 10

  1. Day 1Upper Body Workout with Dumbbells · 43 min
  2. Day 2Legs & Abs: Supersets · 43 min
  3. Day 4Build Your Back & Biceps + Abs · 43 min
  4. Day 6Full Body Supersets: Alternating Pairs · 43 min

Week 11

  1. Day 1Upper & Lower Push: Isometric Finisher · 40 min
  2. Day 2Upper & Lower Pull: Biceps Finisher · 41 min
  3. Day 4Fat Burning Cardio HIIT + Abs Workout · 36 min
  4. Day 6Full Body Strength: AMRAP & Tempo · 40 min

Week 12

  1. Day 1Upper & Lower Push: AMRAP Finisher · 40 min
  2. Day 2Upper & Lower Pull: AMRAP Finisher · 40 min
  3. Day 4Total Body Cardio HIIT + Abs · 38 min
  4. Day 6Strength Combos & Complexes · 41 min

Week 13

  1. Day 1Total Body Strength · 41 min
  2. Day 3Cardio HIIT Workout: Full Body, No Repeats · 41 min
  3. Day 5MetCon Shred · 40 min

Week 14

  1. Day 1Strength Reload: Heavy Dumbbells · 41 min
  2. Day 3Intensity Check: No Equipment · 37 min
  3. Day 5MetCon Motion · 40 min

Week 15

  1. Day 1Strength Circuits · 43 min
  2. Day 3Metabolic Burn: No Equipment · 40 min
  3. Day 5Power + Burn: AMRAP Complex · 39 min

Week 16

  1. Day 1Full Body Strength · 45 min
  2. Day 2Full Body Cardio HIIT: No Equipment · 37 min
  3. Day 3Full Body: Hybrid Circuits · 39 min

Week 17

  1. Day 1Total Body Power: Dumbbells · 40 min
  2. Day 2Hardcore HIIT: 40/20 No Equipment · 36 min
  3. Day 3Full Body Strength + HIIT: AMRAP · 38 min

Week 18

  1. Day 1Full Body Strength: 4 Blocks & AMRAP · 39 min
  2. Day 2Full Body HIIT: 35/15 No Equipment · 41 min
  3. Day 3Full Body Strength & Shred · 39 min

Week 19

  1. Day 1Full Body Strength & Abs · 42 min
  2. Day 2Upper Body Strength · 40 min
  3. Day 3Lower Body & Abs · 39 min
  4. Day 4Cardio HIIT: No Equipment · 40 min

Week 20

  1. Day 1Full Body Strength & Power: High Intensity · 40 min
  2. Day 2Full Body Sculpt: No Equipment · 43 min
  3. Day 3Full Body Strength: Controlled Tempo · 42 min
  4. Day 4Full Body HIIT: 41 Min No Equipment · 41 min

Week 21

  1. Day 1Full Body Strength: Complexes · 38 min
  2. Day 2Full Body Low Impact: No Equipment · 48 min
  3. Day 3Full Body Strength: Joint Friendly · 42 min
  4. Day 4Full Body Cardio Sculpt: No Equipment · 39 min

Week 22

  1. Day 1Full Body Build & Burn: Tempo & Partials · 38 min
  2. Day 2Full Body Low Impact: Flow · 37 min
  3. Day 3Full Body Stability: Low Impact · 40 min
  4. Day 4Sweaty Full Body HIIT + Abs: No Repeats · 39 min

Week 23

  1. Day 1Total Body Strength: Dumbbells · 40 min
  2. Day 2Low Impact HIIT: No Jumping · 39 min
  3. Day 3Full Body Low Impact: Dumbbell Strength · 39 min
  4. Day 4Full Body HIIT: 39 Min No Equipment · 39 min

Week 24

  1. Day 1Full Body Strength + Power: Weighted Abs · 40 min
  2. Day 2Low Impact Full Body HIIT · 39 min
  3. Day 3Low Impact Strength: Complexes & Flow · 39 min
  4. Day 4Full Body Fat Burn: No Equipment HIIT Workout · 39 min

Week 25

  1. Day 1Upper Body Strength: AMRAP Finisher · 42 min
  2. Day 2Lower Body Strength: Power Legs Finisher · 42 min
  3. Day 3Upper Body Hypertrophy: Delt Destruction Finisher · 43 min
  4. Day 4Lower Body Hypertrophy: Quad Burner Finisher · 43 min

Week 26

  1. Day 1Upper Body Strength: 90s Ladder Finisher · 42 min
  2. Day 2Lower Body Strength: 90s Ladder Finisher · 42 min
  3. Day 3Upper Body Hypertrophy: Push Burnout Finisher · 43 min
  4. Day 4Lower Body Hypertrophy: Glute Destruction Finisher · 43 min

Week 27

  1. Day 1Upper Body Strength: Gorilla Grind Finisher · 42 min
  2. Day 2Lower Body Strength: Grind Finisher · 42 min
  3. Day 3Upper Body Hypertrophy: Biceps Pump Finisher · 43 min
  4. Day 4Lower Body Hypertrophy: Split Squat Finisher · 43 min

Week 28

  1. Day 1Upper Body Strength: Push, Pull & Press Finisher · 45 min
  2. Day 2Lower Body Strength: Hinge & Squat Finisher · 45 min
  3. Day 3Upper Body Hypertrophy: Chest Burnout Finisher · 43 min
  4. Day 4Lower Body Hypertrophy: Splits & Lunges Finisher · 43 min

Week 29

  1. Day 1Upper Body Strength: Killer Arms Finisher · 45 min
  2. Day 2Lower Body Strength: 2 Min Ladder Finisher · 45 min
  3. Day 3Upper Body Hypertrophy: Rear Delt Burn Finisher · 43 min
  4. Day 4Lower Body Hypertrophy: Quads & Hams Finisher · 43 min

Week 30

  1. Day 1Upper Body Strength: Shoulder Burnout Finisher · 45 min
  2. Day 2Lower Body Strength: AMRAP Finisher · 45 min
  3. Day 3Upper Body Hypertrophy: Arms Ladder Finisher · 44 min
  4. Day 4Lower Body Hypertrophy: Unilateral AMRAP Finisher · 44 min

Week 31

  1. Day 1Upper Body Strength: Chest Burnout Finisher · 47 min
  2. Day 2Lower Body Strength: Squat Burnout Finisher · 47 min
  3. Day 3Upper Body Hypertrophy: Shoulder Burnout Finisher · 46 min
  4. Day 4Lower Body Hypertrophy: Goblet Drop Set Finisher · 46 min

Week 32

  1. Day 1Upper Body Strength: Biceps Burnout Finisher · 47 min
  2. Day 2Lower Body Strength: Glute Burnout Finisher · 47 min
  3. Day 3Upper Body Hypertrophy: Push & Pull Finisher · 46 min
  4. Day 4Lower Body Hypertrophy: Sumo Drop Set Finisher · 46 min

Week 33

  1. Day 1Upper Body Strength: Delt Burnout Finisher · 47 min
  2. Day 2Lower Body Strength: Quad Burnout Finisher · 47 min
  3. Day 3Upper Body Hypertrophy: Bicep 21s Finisher · 45 min
  4. Day 4Lower Body Hypertrophy: Diabolical Deadlifts Finisher · 46 min

Week 34

  1. Day 1Upper Body Strength: No Drop Complex Finisher · 48 min
  2. Day 2Lower Body Strength: Burn Finisher · 48 min
  3. Day 3Upper Body Hypertrophy: Iso Hold Gauntlet Finisher · 46 min
  4. Day 4Lower Body Hypertrophy: Lunge Clock Finisher · 47 min

Week 35

  1. Day 1Upper Body Strength: Push & Pull Challenge Finisher · 48 min
  2. Day 2Lower Body Strength: Glutes on Fire Finisher · 48 min
  3. Day 3Upper Body Hypertrophy: 1-1-2 Arms Finisher · 46 min
  4. Day 4Lower Body Hypertrophy: 2-2-4 Glutes Finisher · 47 min

Week 36

  1. Day 1Upper Body Strength: Final Countdown Finisher · 48 min
  2. Day 2Lower Body Strength: Strength to Power Finisher · 48 min
  3. Day 3Upper Body Hypertrophy: Gauntlet Finisher · 47 min
  4. Day 4Lower Body Hypertrophy: Gauntlet Finisher · 48 min

Week 37 · Foundation

  1. Day 1Lower Body Strength · 41 min
  2. Day 2Upper Body Push & Core · 41 min
  3. Day 3Full Body Strength · 40 min
  4. BonusFull Body Conditioning · 37 min
  5. BonusPull & Abs Supersets · 43 min

Week 38 · Volume

  1. Day 1Legs & Abs · 41 min
  2. Day 2Back, Biceps & Abs · 39 min
  3. Day 3Full Body Strength · 41 min
  4. BonusFull Body Cardio Burner · 41 min
  5. BonusPush & Abs Supersets · 43 min

Week 39 · Overload

  1. Day 1Lower Body & Core Shred · 41 min
  2. Day 2Upper Body Press & Core Overload · 38 min
  3. Day 3Total Body Dumbbell Power · 40 min
  4. BonusMetabolic Burn · 40 min
  5. BonusLower & Abs Supersets · 43 min

Week 40 · Peak

  1. Day 1Lower Body Shred · 39 min
  2. Day 2Upper Body Shred · 40 min
  3. Day 3Build & Burn · 38 min
  4. BonusFull Body Cardio Sculpt · 39 min
  5. BonusFull Body Conditioning & Abs · 41 min