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Strength isn’t only about the weight in your hands. It also shows up in how you move and what you can maintain when a workout gets tough. Muscle & Power builds on that idea with heavier lifting, explosive movement, cardio, and HIIT.

Muscle & Power combines those training goals across 10 days. The schedule includes total-body strength, weighted cardio, bodyweight endurance, HIIT, and power-focused workouts. You’ll move between heavier lifting and faster-paced training, giving you several ways to challenge your current abilities.

This challenge was inspired by Strength and Cardio with Brian and Powerful with Tasha. It is also the first challenge in The Bridge Trainer Series, which brings two trainers and their training styles together around one goal. The theme for this challenge is Challenge Your Limits.

Who is this challenge for?
This challenge is designed for intermediate-to-advanced exercisers who have been strength training consistently and have some experience with higher-intensity cardio. Familiarity with common dumbbell and bodyweight exercises will help you keep up with the pace and variety of the workouts.

Week 2 includes power exercises such as cleans, push presses, and snatches. It helps to have experience with these movements, but you don’t need to master them before starting. The challenge includes coaching, exercise alternatives, and modifications throughout.

You don’t need to complete Strength and Cardio or Powerful first. Those programs inspired parts of the schedule, but you can complete Muscle & Power on its own.

What to expect?

Challenge Roadmap
Week #1:

• Day 1: Total-Body Strength with Brian [Level 4]
• Day 2: Bodyweight Cardio & HIIT with Tasha [Level 4]
• Day 3: Weighted Total-Body Cardio & Core with Brian [Level 4]
• Day 4: Bodyweight Endurance Cardio with Tasha [Level 4]
• Day 5: Total-Body Strength with Brian [Level 5]

Week #2:

• Day 6: Lower-Body Strength & Power with Tasha [Level 4]
• Day 7: Bodyweight HIIT with Brian [Level 3]
• Day 8: Upper-Body Strength & Power with Tasha [Level 4]
• Day 9: Bodyweight Cardio & HIIT with Brian [Level 4]
• Day 10: Total-Body Strength & Power with Tasha [Level 5]

Workouts range from about 30 to 50 minutes, with Brian and Tasha alternating days throughout the challenge.

Week 1 focuses on strength and conditioning. Brian leads two total-body strength workouts along with a weighted cardio-and-core workout. Tasha leads two bodyweight cardio workouts, with one focused on HIIT and the other on endurance.

The emphasis shifts toward power in Week 2. Tasha leads lower-body, upper-body, and total-body strength-and-power workouts, while Brian leads the bodyweight HIIT and cardio days between them. These bodyweight workouts are not recovery sessions. They keep the conditioning work going while changing the demand placed on the muscles between lifting days.

Equipment needed:
A range of “light” to “heavy” weights relative to what you normally use for lower- and upper-body exercises will be helpful throughout the challenge. Weight ranges are personal and may change based on fatigue and other factors. Adjust from one workout or exercise to the next when needed.

Heavier dumbbells will be useful for the strength workouts. Light and medium options may work better for weighted cardio, faster combinations, or power exercises you are still learning.

A mat will help with floor exercises but is optional. Some workouts may also use an optional bench, chair, or box. Alternatives will be provided when possible.

This challenge provides more than one way to test your current fitness. One workout may let you lift heavier, while another may challenge you through speed, power, or conditioning.

Take the workouts one at a time and adjust your effort to match the day. Push when your form and energy are there, pull back when needed, and give yourself time to become more comfortable with unfamiliar movements.

What’s next?
To continue building on the work from Muscle & Power, try one of the challenges below. If you’ve completed either one before, revisit it with a new goal. Try increasing the weight, using a more challenging variation, or noticing where your strength and conditioning have improved.

• Strength and Cardio with Brian — Continue combining lifting with cardio and conditioning.
• Powerful with Tasha — Spend more time developing strength, explosiveness, and athletic movement.