Stronger Workout: 8 week training program weight loss

Looking for a new intense workout to improve the body, improve endurance and develop strength? Then suggest that you try a comprehensive program Stronger. It came out in 2014, but probably not all our readers have time to try it.

Program description from Stronger Nicky Holender

Stronger is a complex of high-intensity interval training youtube channel Livestronger. The program is offered free of charge but promises to be a very effective and qualitative. Teaches classes known in the fitness circles trainer Nicky Holender (Nicky Holender), which will motivate you to follow the program during 8 weeks. For training you will not need additional equipment, all exercises are performed with the weight of his own body.

The program included 10 Stronger video (35-40 minutes) to 5 workouts for each month of employment. Training divided in the following areas:

• HIIT (Monday)
• Strength (Tuesday)
• Signature (Wednesday, Saturday)
• Recovery (Thursday)
• Plyometric (Friday)

The complex is quite diverse, almost every day during the week you will find a new workout. And programs interesting in its structure and is very well thought out. To do you will be ready according to the calendar 6 times a week with one day off. Also 1 time per week you will workout low-intensity (Recovery). After four weeks in the schedule assumes a change of employment and increasing level of difficulty.

Despite the division of the groups, almost all training (except Recovery) include and plyometric, and strength and aerobic and functional exercises. You will burn fat, eliminate problem areas and make your body strong and fit. Complex will help you to work on the development of stamina and strength, you do not need additional equipment.

The Stronger program can not be called extreme, it is quite suitable for intermediate level and above. Team Nicky Holender shows several modifications of the exercises, so if necessary, you can simplify the classes. However, coach offers including impact exercises, so this complex is not suitable for everyone.

The program Stronger

You can engage in the program Stronger and without a calendar, choosing for himself the most interesting videos. Despite the free access, video shot efficiently and professionally, and a well decorated: there is a common stopwatch, the name of the exercise slider of the timer of the exercise.

Appended below are the workouts are divided into groups in accordance with load type (HIIT, Strength, Signature, Recovery, Plyometric). The first training group is designed for the first month, the second corresponding to the second. On the structure of the classes within the group are the same, the only difference is the selection of exercises. Training lasts 35-40 minutes.

1. HIIT Workout (Fire and Combustion)

This HIIT workout designed to burn maximum calories in a short amount of time. Nicky has prepared for you 9 rounds (in the second month 10 rounds). Each round includes one cardio and one static exercise. The rounds are thus: 60 second cardio exercise – 20 seconds static exercise 30 seconds cardio exercise. Followed by a short break and a new round.

Fire (1 Month):

Combustion (Month 2):

2. Strength Workout (Iron and Steel)

These functional exercises will help you build a strong, dry muscles and to burn fat. The program assumes 3 rounds of 4 exercises each: for top, for bottom, for stomach and cardio exercise. The exercises are held according to the following scheme: 20 seconds work – 10 seconds rest.

Iron (1 Month):

Steel (Month 2):

3. Signature Workout (Soldier and Warrior)

Video Signature Workout designed for fat burning and muscle tone. Training is divided into 6 rounds, in each round you will find 4 exercises for 1 minute. The coach alternates between the following exercises: cardio, high impact, active recovery, strength (cardio, plyometrics, recovery, strength).

Soldier (1 Month):

Warrior (Month 2):

4. Recovery Workout (Refuel and Reload)

Recovery Workout – workout for active recovery, which is designed to strengthen and lengthen your muscles. You will continue to work on burning calories but with low intensity. The program includes isometric exercises and exercises for development of range of motion, which helps you to recover the body after exertion.

Refuel (Month 1):

Reload (Month 2):

5. Plyometric Workout (Ignition and Explosion)

Plyometric training is suitable for people with good endurance and healthy joints. You will find 8 exercises that are performed according to the following scheme: 20 seconds. low intensity, 20 sec. high intensity, 20 sec. active recovery. These videos can be called the most intense of the entire complex, but you can follow simple modifications of the exercises.

Ignition (Month 1):

Explosion (Month 2):

Bonus, youtube channel Livestronger

In addition to the program Stronger, we offer you a short training for fans of isometric exercises – Plank Challenge. The course includes 4 videos, one video for each week. Such programs will be a great addition to your daily workouts.

Plank Challenge: Week 1 (7 minutes)

Plank Challenge: Week 2 (5 minutes)

Plank Challenge: Week 3 (6 minutes)

Plank Challenge: Week 4 (6 minutes)

And you know the coachwho teaches classes Plank Challenge? Many of you probably know it already:)

See also: BeFiT Intensity: complex HIIT-workouts for the entire body.

Without inventory, the Finished programs, Interval workout, Cardio workout