Dig Deeper Season 1, Episode 14: The Build: Back & Abs

1

Dynamic Circuits: Upper Body Circuit 1

Kick off your total body transformation with a targeted upper body workout. You’ll use circuits to hammer your chest, arms, shoulders, back, and core, building muscle above the waist.

45 min

2

Dynamic Circuits: Lower Body Circuit 1

Welcome to leg day, Shaun T-style. Two blocks of work with three sets of five back-to-back exercises will have your heart pounding and quads quaking. Remember, form is everything, so always choose a weight that allows you give your all to every rep.

45 min

3

Dynamic Circuits: Total Body Circuit

You’ll feel the burn from head to toe in this fun, fast-paced workout. A combination of weighted and bodyweight exercises will set your muscles and fast track your progress.

45 min

4

Dynamic Circuits: Upper Body Circuit 2

It’s time for another round of upper body work, but all-new moves keep the challenge fresh for maximum gains. Match Shaun rep for rep to dial in your form and build muscle.

50 min

5

Dynamic Circuits: Lower Body Circuit 2

Squat, lunge, step, and lift your way to a stronger, more powerful lower half. If your legs aren’t begging for mercy by the time you’re done, you didn’t go hard enough, so hold nothing back.

45 min

6

Dynamic Circuits: Steady State Cardio 1

Endurance is the name of the game in today’s low-impact workout. No less than six blocks of work will test your stamina and grit—and Shaun will be right there with you every rep of the way. You got this!

25 min

7

Sculpt & Define: Total Body

This comprehensive workout leaves no muscle untouched. Join Shaun and his bodybuilding trainer Kristen as they teach you how to maximize “time under tension”—a key growth stimulus—as you push yourself to dig deep.

50 min

8

Sculpt & Define: Chest & Back

You’ll hit both sides of your body using supersets (i.e., back-to-back exercises) in this targeted strength session that also revs your metabolism to help maximize calorie burn.

45 min

9

Sculpt & Define: Legs

Shift your focus back to your lower half with some of Shaun’s favorite moves for building strength and power from the bottom up.

40 min

10

Sculpt & Define: Shoulders, Glutes, & Abs

Start sculpting a Shaun T-worthy six pack as you also strengthen and define your shoulders and butt.

50 min

11

Sculpt & Define: Bis & Tris

This workout hits your arms from the front and back to help you build definition in the biceps and triceps.

40 min

12

Sculpt & Define: Steady State Cardio 2

Embrace the burn through seven blocks of low-impact bodyweight exercises that will have your heart pounding and sweat pouring. It’s tough, but so are you, and Shaun will make sure you cross the finish line smiling and hungry for more.

30 min

13

The Build: Chest

Get ready for some of the heaviest lifting of the program. Shaun kicks it old school with classic weight training, using low reps to target your largest muscle fibers. Dig deep, focus on form, and listen to Shaun’s cues to maximize your gains.

40 min

14

The Build: Back & Abs

Light up your abs and back with a handful of Shaun’s favorite upper body moves. This workout is key for building the kind of stability and power that elevates your performance both in your workouts and beyond.

45 min

15

The Build: Arms

This workout might seem simple with single sets of individual exercises, but your arms will be on fire by the time you’re done—especially after the DIG DEEPER Moment at the end.

40 min

16

The Build: Legs

A combination of single sets and supersets will challenge your lower body in a whole new way. Lift heavy and follow Shaun’s lead to squeeze the most from every rep.

50 min

17

The Build: Shoulders & Abs

Crunch, twist, press, raise, and row with Shaun as he reveals his favorite six pack secrets. It’s the last strength workout of this collection, so give it all you’ve got to maximize your results.

40 min

18

The Build: Steady State Cardio 3

Put your weights aside—you won’t need them for this total body, low-impact sweat session that uses cardio moves to help you amplify your endurance and elevate your fitness level.

30 min

19

No Excuses: Chest & Back

Hammer your chest and back in less than 25 minutes with this express lifting session. Shaun keeps these workouts short so you can do them in place of your regular ones on busy days. Now you really have no excuses for not getting your sweat on.

25 min

20

No Excuses: Legs

The seven exercises in this targeted lower body workout will leave your legs quaking and heart pounding. It’s time to DIG DEEPER than ever to achieve the body you’ve always wanted. Go crush it!

25 min

21

No Excuses: Shoulders, Bis, & Tris

Short on time? No problem. The trisets in this workout will help you build bolder shoulders and eye-popping arms faster than you ever thought possible.

25 min

22

No Excuses: Abs & Glutes

Sculpt washboard abs and a firmer, more muscular butt with this fast-paced strength session. Each superset is designed to work one muscle group while the other one rests, helping to fast track your training and turbocharge your results.

20 min

23

No Excuses: Total Body

There’s only one block of work in this circuit session, but that doesn’t mean Shaun is letting you off easy. Prepare to sweat up a storm as you conquer three rounds of high-energy exercises en route to the final DIG DEEPER Moment.

25 min