Season 3 Episodes
24 episodes
1
Week 9: Lower Body Strength
Stage 3, Week 9. A full-body strength workout with the emphasis on the lower half. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
2
Week 9: Total Body Power
Stage 3, Week 9. Power-focused total-body moves targeting major muscle groups. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
3
Week 9: Mobility & Stability
Stage 3, Week 9. Breathing, stretching, and mobility drills intended to support recovery and performance. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
4
Week 9: Upper Body Strength
Stage 3, Week 9. A full-body strength workout emphasizing chest, back, arms, and shoulders. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
5
Week 9: Total Body Tempo
Stage 3, Week 9. Tempo-based total-body work following the coach's pace through each move. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
6
Week 9: Cardio 45
Stage 3, Week 9. Multidirectional speed and agility work designed to raise heart rate and burn calories. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
7
Week 10: Lower Body Strength
Stage 3, Week 10. A full-body strength workout with the emphasis on the lower half. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
8
Week 10: Total Body Power
Stage 3, Week 10. Power-focused total-body moves targeting major muscle groups. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
9
Week 10: Mobility & Stability
Stage 3, Week 10. Breathing, stretching, and mobility drills intended to support recovery and performance. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
10
Week 10: Upper Body Strength
Stage 3, Week 10. A full-body strength workout emphasizing chest, back, arms, and shoulders. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
11
Week 10: Total Body Tempo
Stage 3, Week 10. Tempo-based total-body work following the coach's pace through each move. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
12
Week 10: Cardio 45
Stage 3, Week 10. Multidirectional speed and agility work designed to raise heart rate and burn calories. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
13
Week 11: Lower Body Strength
Stage 3, Week 11. A full-body strength workout with the emphasis on the lower half. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
14
Week 11: Total Body Power
Stage 3, Week 11. Power-focused total-body moves targeting major muscle groups. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
15
Week 11: Mobility & Stability
Stage 3, Week 11. Breathing, stretching, and mobility drills intended to support recovery and performance. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
16
Week 11: Upper Body Strength
Stage 3, Week 11. A full-body strength workout emphasizing chest, back, arms, and shoulders. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
17
Week 11: Total Body Tempo
Stage 3, Week 11. Tempo-based total-body work following the coach's pace through each move. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
18
Week 11: Cardio 45
Stage 3, Week 11. Multidirectional speed and agility work designed to raise heart rate and burn calories. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
19
Week 12: Lower Body Strength
Stage 3, Week 12. A full-body strength workout with the emphasis on the lower half. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.
20
Week 12: Total Body Power
Stage 3, Week 12. Power-focused total-body moves targeting major muscle groups. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.
21
Week 12: Mobility & Stability
Stage 3, Week 12. Breathing, stretching, and mobility drills intended to support recovery and performance. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.
22
Week 12: Upper Body Strength
Stage 3, Week 12. A full-body strength workout emphasizing chest, back, arms, and shoulders. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.
23
Week 12: Total Body Tempo
Stage 3, Week 12. Tempo-based total-body work following the coach's pace through each move. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.
24
Week 12: Cardio 45
Stage 3, Week 12. Multidirectional speed and agility work designed to raise heart rate and burn calories. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.