Andy Speer's Total Strength Program
The full 4-week program
By Andy Speer•
Have you ever been curious about strength training, but didn't know where to begin? I know that strength training can be intimidating, which is why I'm so excited to introduce our BRAND NEW Total Strength program! This is a four-week progressive strength program where we will work on our form, and our progression. The focus progresses from building our foundation to increasing our intensity over the 4 weeks, and it's designed for all levels--so if you're used to challenging yourself with strength training, get ready to up your game even further! You can find the strength classes I've created exclusively for Total Strength in the "Programs" section of your Bike, Tread, or App, and I've listed out the complementary cardio workouts I recommend below. Take the Strength Test you'll see in the program on Day 6 or 7 of week 1, and retake it 1-2 days after the final complex day. And remember, recovery builds strength--you can take a full rest day on any of the cardio days; Day 7 would be ideal for most people.
This has been one of the most exciting things for me to work on, and I can't wait to share it with you!
Week 1
Day 1 Upper Body Strength
Day 2 20 or 30 min Intervals or Fun Run or Ride + 10 min Full Body Stretch
Day 3 Lower Body Strength
Day 4 20 min Recovery Run or 30 min Walk+Run or 20-30 min Low Impact ride + 10 min Glutes and Legs Stretch
Day 5 Full Body Strength
Day 6 20 or 30 min Intervals or Fun Run or Ride + 10 min Post Run Stretch
Day 7 30-45min low intensity Ride/Run and/or Restorative Yoga
Week 2
Day 1 Upper Body Strength
Day 2 20 or 30 min Intervals or Fun Run or Ride + 10 min Full Body Stretch
Day 3 Lower Body Strength
Day 4 20 min Recovery Run or 30 min Walk+Run or 20-30 min low impact ride + 10 min Glutes and Legs Stretch
Day 5 Full Body Strength
Day 6 20 or 30 min Intervals or Fun Run or Ride + 10 min Post Run Stretch
Day 7 30-45min low intensity Ride/Run and/or Restorative Yoga
Week 3
Day 1 Full Body Strength
Day 2 20 min HIIT or 30 min Fun Run or Ride 10 min Full Body Stretch
Day 3 Upper Body Strength
Day 4 Lower Body Strength
Day 5 20 or 30 min Intervals or Fun Run or Ride + 10 min Glutes and Legs Stretch
Day 6 Full Body Strength- Complexes
Day 7 30-45min low intensity Ride/Run and/or Restorative Yoga
Week 4
Day 1 Full Body Strength
Day 2 20 min HIIT or 30 min Fun Run or Ride + 10 min Full Body Stretch
Day 3 Upper Body Strength
Day 4 Lower Body Strength
Day 5 20 or 30 min Intervals or Fun Run or Ride + 10 min Glutes and Legs Stretch
Day 6 Full Body Strength- Complexes
Day 7 30-45min low intensity Ride/Run and/or Restorative Yoga
This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
