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Program

6 Week Strength & Conditioning

Get stronger and fitter together: four full body workouts a week.

  • 6 weeks
  • 4 workouts a week
  • 12–42 min
  • All levels
  • Dumbbells, Bench (optional), Yoga block
  • With Dan & Tiff
Do it in the app: 7 days free Try a workout free
6 Week Strength & Conditioning

Who it's for

This is for you if you want strength and fitness from one plan and can give four sessions a week. It suits all levels, and every video shows two levels: Tiff lower impact, Dan harder. If you only want three simpler sessions a week, try the 6 Week Full Body Series. If you want abs only, the 30 Day Defined Abs Challenge is a better fit.

What you need

You need dumbbells, ideally two or three pairs from light to heavy, and a yoga block. A bench is optional, though a bench or chair helps for Bulgarian split squats and step ups. Pick weights you can control. If your form slips by Round 3, go a little lighter.

How it works

Each week has four workouts: a strength day, a conditioning day, a metcon, and a focus day for arms, legs, back or core. Sessions run 12 to 42 minutes, and most are 34 to 40. Timers are simple, like 40 seconds work and 20 rest, or 30 work and 15 rest, with 6 stretches of 30 seconds each to finish. Formats change as you go, from No Repeats in week 1 to supersets, drop sets and pyramids in week 4. Week 6 adds a quick 12 minute bodyweight workout and a 14 minute abs session, so you get 25 workouts in total.

  • Choose your weights in Round 1, then check them again in Round 3.
  • Keep one pair for the heavy moves like front squats and RDLs, and go lighter for split squats, lunges and step ups.
  • On the no equipment days, put the dumbbells away and just move.

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 3Full Body Conditioning: No Repeats · 35 min
  4. Day 4Full 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 3No Repeats HIIT Cardio Workout · 35 min
  4. Day 4Push, Pull & Core · 38 min

Week 3

  1. Day 1Unilateral Strength · 39 min
  2. Day 2Back & Biceps: Burnout · 38 min
  3. Day 3Full Body Dumbbell Workout + Abs Finisher · 37 min
  4. Day 4Full 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 3Full Body Pyramids · 38 min
  4. Day 4No 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 3Full Body MetCon: Strength + Fat Burning HIIT · 39 min
  4. Day 4Full 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 3Full Body Strength + HIIT · 40 min
  4. Day 4Full Body HIIT: Two Blocks · 39 min
  5. BonusIntense Abs Workout: No Equipment, No Repeats · 14 min