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NEW 4-Week Program: FB Booty Round 3 - Fun and Intense Lower Body Training

4 Week FB Strong: Round 2 - Build Muscle, Increase Strength and Feel Great

4 Week FB Strong: Round 2 - Build Muscle, Increase Strength and Feel Great

39 Min/Day • 4 Weeks
  • Daily Duration Avg. 39 Minutes
  • Min. 27 Minutes
  • Max. 47 Minutes
  • Body Focus Total Body
  • Training Type HIIT, Pilates, Strength Training, Toning
  • Equipment Dumbbell


Welcome to FB Strong Round 2! If you love strength training and the way it makes you feel, you're going to love FB Strong. These workouts are great for building lean muscle, reducing body fat, increasing strength, endurance, and coordination. This carefully-crafted program helps you get the most out of your training, without stressing or overworking your body. You'll be doing a different workout video each day. This program is available for purchase or free with a Plus membership. 

FB Strong approach and difficulty level: This workout program is 90% strength training, with complimentary short bursts of muscle building HIIT and Pilates weaved throughout. We use a wide range of dynamic strength training styles, including but not limited to supersets, circuits, both isolation and total body work, intervals, ballistic training, and functional strength. While this program is intense from day one, modifications are shown all throughout and we highly encourage you to listen to your body and make modifications wherever necessary. 

Your commitment: FB Strong is five days a week with an optional recovery workout on the sixth day, but the customizable online workout calendar allows you to adjust the pace and reschedule however you like. Workouts range between 27-47 minutes, averaging out to 39 minutes a day. 

Flexibility in how you train: Some days you will have two different workouts to choose from that vary in length, exact training type, or intensity. This round of FB Strong also offers an Extra Credit Challenge workout 2-3 times a week, if you have the extra time and energy that day.

Equipment: You can technically do any of these workouts with only body weight, but dumbbells are very helpful for increasing challenge and strength. Resistance bands and an exercise step (or stair) also make appearances in this program (in these cases, alternate workouts that use only dumbbells are also provided).

FB Strong guide & content: FB Strong includes a short daily guide that walks you through every step of the way, also including featured content from Doctors of Physical Therapy, Certified Personal Trainers, Doctoral-level Mental Health Professionals, and Registered Dietitians (Meet the Fitness Blender Team!). Between all of the workout video options in this program, it's comprised of 30 new (to FB Strong) videos, 1 previously unreleased Plus workout, and 10 of the Fitness Blender Community's all-time favorite strength workouts. These programs can be completed in any order (find Strong Round 1 here). Your trainers are Kelli, Daniel, and Tasha, with appearances by Kayla, and Amanda. This program was built by Kelli.