25 Minute Speed Train Season 1, Episode 22: Week 4 Day 1: Upper Body

1

Week 1 Day 1: Lower Body

Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.

25 min

2

Week 1 Day 2: Upper Body

Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops

26 min

3

Week 1 Day 3: Core Cardio

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells

26 min

4

Week 1 Day 4: Lower Body

Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops

27 min

5

Week 1 Day 5: Upper Body

Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops

26 min

6

Week 1 Day 6: Total Body

Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells

26 min

7

Flexibility & Mobility 1

This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility

25 min

8

Week 2 Day 1: Lower Body

Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops

27 min

9

Week 2 Day 2: Upper Body

Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops

25 min

10

Week 2 Day 3: Core Cardio

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells

25 min

11

Week 2 Day 4: Lower Body

Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops

25 min

12

Week 2 Day 5: Upper Body

Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops

26 min

13

Week 2 Day 6: Total Body

Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells

26 min

14

Flexibility & Mobility 2

A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility

25 min

15

Week 3 Day 1: Upper Body

Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops

26 min

16

Week 3 Day 2: Lower Body

Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops

26 min

17

Week 3 Day 3: Core Cardio

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells

25 min

18

Week 3 Day 4: Upper Body

Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops

25 min

19

Week 3 Day 5: Lower Body

Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops

27 min

20

Week 3 Day 6: Total Body

Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells

26 min

21

Flexibility & Mobility 1

This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility

25 min

22

Week 4 Day 1: Upper Body

Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops

26 min

23

Week 4 Day 2: Lower Body

Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops

26 min

24

Week 4 Day 3: Core Cardio

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells

26 min

25

Week 4 Day 4: Upper Body

Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops

26 min

26

Week 4 Day 5: Lower Body

Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops

26 min

27

Week 4 Day 6: Total Body

Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells

27 min

28

Flexibility & Mobility 2

A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility

25 min

29

Week 5 Day 1: Lower Body

Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells

27 min

30

Week 5 Day 2: Upper Body

Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops

26 min

31

Week 5 Day 3: Total Body

Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells

27 min

32

Week 5 Day 4: Lower Body

Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops

26 min

33

Week 5 Day 5: Upper Body

Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells

26 min

34

Week 5 Day 6: Core Cardio

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells

26 min

35

Flexibility & Mobility 1

This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility

25 min

36

Week 6 Day 1: Lower Body

Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops

26 min

37

Week 6 Day 2: Upper Body

Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells

26 min

38

Week 6 Day 3: Total Body

Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells

26 min

39

Week 6 Day 4: Lower Body

Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells

26 min

40

Week 6 Day 5: Upper Body

Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops

26 min

41

Week 6 Day 6: Core Cardio

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells

26 min

42

Flexibility & Mobility 2

A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility

25 min

43

Week 7 Day 1: Upper Body

Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops

26 min

44

Week 7 Day 2: Lower Body

Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops

27 min

45

Week 7 Day 3: Total Body

Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells

27 min

46

Week 7 Day 4: Upper Body

Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops

25 min

47

Week 7 Day 5: Lower Body

Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops

27 min

48

Week 7 Day 6: Core Cardio

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells

26 min

49

Flexibility & Mobility 1

This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility

25 min

50

Week 8 Day 1: Upper Body

Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells

26 min

51

Week 8 Day 2: Lower Body

Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops

25 min

52

Week 8 Day 3: Total Body

Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells, Resistance Loops

26 min

53

Week 8 Day 4: Upper Body

Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops

26 min

54

Week 8 Day 5: Lower Body

Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells

26 min

55

Week 8 Day 6: Core Cardio

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells

26 min

56

Flexibility & Mobility 2

A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility

25 min