- Length: 4 Weeks
- Avg. Duration: 40 Minutes (23-70)
- Days per Week: 5 + 1 Optional
- Difficulty: 3-5
- Body Focus: Total Body
- Equipment: Dumbbell, No Equipment
- Training Type: Cardiovascular, Strength Training, Yoga
Welcome to FB Strong, Round 3! 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, increasing strength, endurance, and coordination, helping you get the most out of your training, without stressing or overworking your body. The functional strength you gain from this program will improve athletic/fitness performances, ease of daily living activities, and your enjoyment of physical activity so that you can approach movement with a confident mindset.
Time Commitment, Intensity Level, and Equipment
The time commitment for these workouts will vary, depending on your workout choices. Each day you will have two different workout options: around 30 minutes for a shorter time commitment, or around 50 minutes for those days when you have a bit more time and energy. There are five scheduled workout days per week, one optional active recovery workout day, and one rest day. Feel free to swap out workouts, reschedule workouts, and take your time with this program: make it work for you!
Workouts range in intensity; various modifications are provided to increase or decrease difficulty levels, and we always encourage people to modify an exercise or workout to meet their needs. Most of the strength workouts use dumbbells, however, any of these workouts can be adapted to be bodyweight-only. We provide a handful of workouts that use include additional equipment such as resistance bands or kettlebells - in this instance, alternate workouts that use only dumbbells/bodyweight-only are also provided.
Weeks 1, 2, and 4 will focus on an upper body/lower body split format, with a brief shift to total body workouts in week 3 to test your application of acquired skills and gained strength. Active recovery workouts of mobility work, stretching/flexibility routines, yoga practices, and more, provide a comprehensive training experience and prevent physical/mental burnout from strength training too many days in a row. Throughout the program there's also the opportunity for short, optional "Extra Credit" workouts that are complimentary to the main workout.
FB Strong: Round 3 includes a daily guide with helpful tips and recommendations for choosing workouts and progressing through the program with ease. Each day we provide curated health content: guided meditations, wellness articles, and nutrition tips from our team of certified personal trainers, physical therapists, mental health professionals, and nutrition experts (meet the Fitness Blender team). These optional supplemental materials are intended as helpful guides for creating a cohesive, positive training experience.
Want to Know What to Eat While Strength Training?
Our new 1-week Meal Plan is all about what and when to eat to best support your body while engaging in a strength training routine. In order to make progress, you must refuel your body. This meal plan offers protein-packed recipes and helpful tips for how to properly refuel after rigorous strength training workouts. It's the perfect companion to this program.
Need a workout buddy? Find support and encouragement as you make your way through, in the Fitness Blender Community forums. Feel free to use #FBStrong on social media to share your progress and connect with others who are following along with this program.
Have fun! Thank you for working out with us!