BUILD
Two Dumbbell Blondes
Strength programs are only as good as their execution. Knowing this, we built an ongoing program that allows you to:
Stay Motivated - having the ability to track and see progress
Be Challenged - with new movements added each week
Follow with Ease - using an app with video guidance
Build Community - with like-minded individuals looking to cut the B.S. and BUILD
A1
Assault Bike
3 x 1:00
A2
Pogo Hops
3 x 0:30
A3
Glute Bridge with Hip Tilt
3 x 10
B
Leg Press
4 x 10
C1
RDL w/ Cable Machine
3 x 12
C2
Stationary Lunges
3 x 8
D1
Leg Extensions
3 x 15
D2
Eccentric Step Downs
3 x 5
D3
Hip Tilt Planks
3 x 12
A1
Assault Bike
3 x 1:00
A2
Single Leg Pogo Hops
3 x 0:20
A3
Hip Bridge March
3 x 10
B
Leg Press
4 x 10
C1
RDL w/ Cable Machine
3 x 12
C2
Stationary Lunges
3 x 8
D1
Leg Extensions
3 x 15
D2
Eccentric Step Downs
3 x 5
D3
Hip Tilt Planks
3 x 12
A1
Assault Bike
3 x 1:00
A2
Single Leg Pogo Hops
3 x 0:20
A3
Hip Bridge March
3 x 10
B
Leg Press
4 x 10
C1
RDL w/ Cable Machine
3 x 12
C2
Stationary Lunges
3 x 8
D1
Leg Extensions 1.5 Reps
3 x 12
D2
Sissy Squat with Band
3 x 15
D3
Superman Plank
3 x 0:30
A1
Assault Bike
3 x 1:00
A2
Single Leg Pogo Hops
3 x 0:20
A3
Hip Bridge March
3 x 10
B
Leg Press
4 x 10
C1
KB Sumo Dead Lift
3 x 10
C2
Barbell Reverse Lunge
3 x 8
D1
Leg Extensions 1.5 Reps
3 x 12
D2
Sissy Squat with Band
3 x 15
D3
Superman Plank
3 x 0:30
A1
Assault Bike
3 x 1:00
A2
Single Leg Pogo Hops
3 x 0:20
A3
Hip Bridge March
3 x 10
B
Barbell Back Squat
4 x 10
C1
KB Sumo Dead Lift
3 x 10
C2
Barbell Reverse Lunge
3 x 8
D1
Leg Extensions 1.5 Reps
3 x 12
D2
Sissy Squat with Band
3 x 15
D3
Superman Plank
3 x 0:30
A1
Treadmill Work
3 x 1:00
A2
Down Dog / Up Dog
3 x 8
A3
Band Pull-Apart
3 x 10
B1
Traction Lat Pull Down
4 x 10
B2
SA DB Chest Press
3 x 8
C1
Machine Shoulder Press
3 x 10
C2
Single Arm DB Row
3 x 8
D1
Hammer Curl
3 x 12
D2
DB Overhead Tricep Extension
3 x 12
A1
Treadmill Work
3 x 1:00
A2
Down Dog Alternate Hand to Foot
3 x 8
A3
Underhand Band Pull-Aparts
3 x 10
B1
Traction Lat Pull Down
4 x 10
B2
SA DB Chest Press
3 x 8
C1
Machine Shoulder Press
3 x 10
C2
Single Arm DB Row
3 x 8
D1
Hammer Curl
3 x 12
D2
DB Overhead Tricep Extension
3 x 12
A1
Treadmill Work
3 x 1:00
A2
Down Dog Alternate Hand to Foot
3 x 8
A3
Underhand Band Pull-Aparts
3 x 10
B1
Traction Lat Pull Down
4 x 10
B2
SA DB Chest Press
3 x 8
C1
Machine Shoulder Press
3 x 10
C2
Single Arm DB Row
3 x 8
D1
Bayesian Bicep Curls
3 x 12
D2
Barbell Skull Crushers
3 x 12
A1
Treadmill Work
3 x 1:00
A2
Down Dog Alternate Hand to Foot
3 x 8
A3
Underhand Band Pull-Aparts
3 x 10
B1
Traction Lat Pull Down
4 x 10
B2
SA DB Chest Press
3 x 8
C1
Barbell Strict Shoulder Press
3 x 8
C2
DB Tripod Row
3 x 10
D1
Bayesian Bicep Curls
3 x 12
D2
Barbell Skull Crushers
3 x 12
A1
Treadmill Work
3 x 1:00
A2
Down Dog Alternate Hand to Foot
3 x 8
A3
Underhand Band Pull-Aparts
3 x 10
B1
Reverse Grip Lat Pulldown
3 x 8
B2
Alt DB Chest Press in glute bridge
3 x 10
C1
Barbell Strict Shoulder Press
3 x 8
C2
DB Tripod Row
3 x 10
D1
Bayesian Bicep Curls
3 x 12
D2
Barbell Skull Crushers
3 x 12
A1
Treadmill Work
3 x 1:00
A2
Prone Scorpion
3 x 8
A3
Thoracic Spine Wall Stretch
3 x 0:30
B1
Machine Chest Press
4 x 10
B2
Half Kneeling SA Lat Pull Down
3 x 8
C1
Machine Chest Supported Row
3 x 10
C2
Alternating Incline Chest Press
3 x 8
D1
SA Cable Lateral Raise
3 x 12
D2
Reverse Fly on Pec Delt Machine
3 x 12
A1
Treadmill Work
3 x 1:15
A2
Prone Scorpion
3 x 8
A3
Band Face Pulls
3 x 12
B1
Machine Chest Press
4 x 10
B2
Half Kneeling SA Lat Pull Down
3 x 8
C1
Machine Chest Supported Row
3 x 10
C2
Alternating Incline Chest Press
3 x 8
D1
Dumbbell Front Raise
3 x 12
D2
DB Bench Supported Reverse Fly
3 x 12
D3
Side Plank Rotations
3 x 10
A1
Treadmill Work
3 x 1:15
A2
Prone Scorpion
3 x 8
A3
Band Face Pulls
3 x 12
B1
Machine Chest Press
4 x 10
B2
Half Kneeling SA Lat Pull Down
3 x 8
C1
Seated Cable Row
4 x 10
C2
Cable 1-Arm Incline Press
3 x 8
D1
Dumbbell Front Raise
3 x 12
D2
DB Bench Supported Reverse Fly
3 x 12
D3
Side Plank Rotations
3 x 10
A1
Rowing
3 x 1:00
A2
Broad Jumps
3 x 8
A3
Elevated Knee Drives w/Light Band
3 x 20
B
Trap Bar Deadlift
4 x 10
C1
Goblet Box Squats
3 x 10
C2
Cable SL RDL with Kickstand
3 x 8
D1
Leg Curls
3 x 15
D2
Jefferson Curls
3 x 5
D3
Spinal Flexion/Extension Crunches
3 x 12
A1
Rowing
3 x 1:00
A2
Single Leg Calf Raise
3 x 18
A3
Body Weight Hip Thrusts
3 x 20
B
Trap Bar Deadlift
4 x 10
C1
Goblet Box Squats
3 x 10
C2
Cable SL RDL with Kickstand
3 x 8
D1
Goblet Good Mornings
3 x 12
D2
Stability Ball 1-Leg Hamstring Curl
3 x 5
D3
Stability Ball Side Crunch
3 x 15
A1
Rowing
3 x 1:00
A2
Single Leg Calf Raise
3 x 18
A3
Body Weight Hip Thrusts
3 x 20
B
Trap Bar Deadlift
4 x 10
C1
Landmine Goblet Squat
3 x 10
C2
Landmine Staggered RDL
3 x 8
D1
Goblet Good Mornings
3 x 12
D2
Stability Ball 1-Leg Hamstring Curl
3 x 5
D3
Stability Ball Side Crunch
3 x 15
Kadi Stine
Kadi is the owner of Fierce Tumble + Fitness and has been coaching 30+ years. She loves helping others feel confident and strong, infusing positivity and fun into all she does!
Lindsay Ogden
Lindsay Ogden (also know as “Coach Lo”) is a certified personal trainer, nutrition coach and group strength instructor. With 14 years in the industry, Lindsay specializes in mindset, habit & behavior change, sustainable nutrition and making strength training less intimidating.
When you join a team you’re getting more than programming, you’re joining an online community.
BUILD
BUILD
BUILD
