🔥 Unleash the Beast - Sign in to view exercise demos

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Get ready to tap into your inner powerhouse with this high-energy, mix-and-match training program.

To Unleash The Beast, use this weekly chart or follow the 3 fully structured workout plans below to change it up.

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The Balanced Beast - Sign in to view exercise videos

Goal: Even training for all muscle groups.
Format: 40-sec work / 20-sec rest × 3 rounds before moving on.

Monday

  • Lower: Sumo Squat

  • Upper: Bicep Curl

  • Core: Hollow Body Flutters

  • Cardio: Burpees

Tuesday

  • Lower: Alternate Side Lunge

  • Upper: Tricep Dip

  • Core: Side Crunch

  • Cardio: Mountain Climbers

Wednesday – Active Recovery (Optional)

  • Light yoga, stretching, or a 20–30 min walk

Thursday

  • Lower: Russian Swing

  • Upper: Arnold Press

  • Core: V-Up

  • Cardio: Mario Jumps

Friday

  • Lower: Single Leg Deadlift

  • Upper: Concentration Curl

  • Core: Dead Bug

  • Cardio: Free Dance

Saturday

  • Lower: Banded Side Steps (Low)

  • Upper: Clean + Press

  • Core: Reverse Crunch

  • Cardio: Kickboxing

Sunday – Rest 💤

The Double Beast

Goal: Pair strength + cardio for a high-burn, high-power session.
Format: Alternate 45-sec strength / 30-sec cardio × 4 rounds.

Monday

  • Lower: Split Squat

  • Cardio: Burpees

  • Upper: Bent Over Row

  • Cardio: Burpees

Tuesday

  • Lower: Pistol Squat

  • Cardio: Mountain Climbers

  • Upper: Shoulder Raise

  • Cardio: Mountain Climbers

Wednesday – Rest or Gentle Mobility

  • Foam rolling, deep stretching, or Pilates core flow

Thursday

  • Lower: Sliding Hamstring Curl

  • Cardio: Mario Jumps

  • Upper: Trouble U’s

  • Cardio: Mario Jumps

Friday

  • Lower: Alt Kneel Down

  • Cardio: Free Dance

  • Upper: Renegade Row + Pushup

  • Cardio: Free Dance

Saturday

  • Lower: Good Mornings

  • Cardio: Kickboxing

  • Upper: Plank Shoulder Taps

  • Cardio: Kickboxing

Sunday – Rest 💤

The Beast Builder

Goal: Strength-heavy with core burnout finishers.
Format: Strength = 12–15 reps each; Core Finisher = 2 mins × 2 rounds.

Monday

  • Lower: Single Leg Bridge

  • Upper: Lat Pull Over

  • Core Finisher: Hollow Body Flutters + Oblique Dips

Tuesday

  • Lower: Stiff Leg Deadlift

  • Upper: Push-Up

  • Core Finisher: Triple Plank + Side Crunch

Wednesday – Rest

  • Optional light yoga, walking, or breathing work

Thursday

  • Lower: Single Leg Calf Raise

  • Upper: Superman Flutters

  • Core Finisher: V-Up + Russian Twist

Friday

  • Lower: 1-Min Wall Sit

  • Upper: Inverted Pushup

  • Core Finisher: Wood Chop + Dead Bug

Saturday

  • Lower: Isolated Leg Raise

  • Upper: Upright Row

  • Core Finisher: Supine Windshield Wipers + Reverse Crunch

Sunday – Rest 💤