2025 Programs Update

The first update of the year!

The 30 Days of HIIT programs has been updated. It stayed at level 3.

You can download the old 2018 version, here.

 

[Fei]

Thanks.. this is my favorite format.. Will there be an update to 30 days of LIIT? I always prefer low impact and modify

 

[neilarey]

Will there be an update to 30 days of LIIT?

It's one of the newer programs so, as far as I can see, it's not getting an update this year

 

[neilarey]

Ronin's Blade program has been updated. We made only a few small changes: we replaced push-ups, burpees and jump squats with low impact exercises. Otherwise, the program stayed exactly the same.

 

[neilarey]

The 60 Days of HIIT program has been updates. We replaced burpees and jumping lunges with low impact exercises. Otherwise, the program stayed exactly the same.

 

[neilarey]

The Marathon & The Half Marathon programs have been updated. We replaced jumps squats and jumping lunges with low impact exercises. Otherwise, the programs stayed exactly the same. The programs still include push-ups but they specify that you can do wall and knee push-ups instead. Both programs stayed at level 3 difficulty.

 

[neilarey]

The 8 weeks to 5K program has been updated. We replaced push-ups with plank rotations, otherwise, the program stayed exactly the same.

 

[princess_sarena]

The 8 weeks to 5K program has been updated. We replaced push-ups with plank rotations, otherwise, the program stayed exactly the same.

The pushups were the only part of the program I couldn't keep up with... can't wait to go back to the updated version come spring

 

[Syrius]

I have looked at those running programs with curiousity. I don't really run, but I wonder if I could figure out how to adapt them to biking. Standing while biking does feel an awful lot like running. Anyways, they looked awesome!! Great work as always team!

 

[Set Monje]

Planning on starting the 5k after the Daytona 500, so in about a month, so good timing for an update.

 

[neilarey]

Total Burn program has been updated. We replaced jump squats and jumping lunges with low impact exercises. Otherwise, the program stayed exactly the same.

 

[neilarey]

1-Minute HIIT program has been updated. We made a few changes but nothing too drastic. We removed push-ups, replaced high impact exercises with low impact ones. Squat hops were replaced with hops on the spot. ~3% update.

 

[neilarey]

Express Tone program has been updated. This was a big update with many changes. It can be considered as a new program.

 

[agr701]

Express Tone program has been updated. This was a big update with many changes. It can be considered as a new program.

I was halfway through Express Tone but forgot to download it. Is there a way to get the pdf of the previous (prior to update) version?

 

[neilarey]

I was halfway through Express Tone but forgot to download it. Is there a way to get the pdf of the previous (prior to update) version?

here you go: 2020 version

 

[HellYeah]

Express Tone program has been updated. This was a big update with many changes. It can be considered as a new program.

View attachment 5976

May I ask, why you changed the "until fatigue" setup to given reps?

 

[neilarey]

May I ask, why you changed the "until fatigue" setup to given reps?

A lot (a LOT) of people struggled to judge where their point of failure was in this program. It was one of the top changes requested. Overall, you may see things like 5+, 10+ rep counts more and more on the site. This implies for you to go further than given reps. When we say "max" or to "failure", a lot of people get confused. They get confused and just skip doing anything with vague reps. It's been an issue

I hope this makes sense.

 

[HellYeah]

A lot (a LOT) of people struggled to judge where their point of failure was in this program. It was one of the top changes requested. Overall, you may see things like 5+, 10+ rep counts more and more on the site. This implies for you to go further than given reps. When we say "max" or to "failure", a lot of people get confused. They get confused and just skip doing anything with vague reps. It's been an issue

I hope this makes sense.

It perfectly does, thx for the answer.

 

[NancyTree]

A lot (a LOT) of people struggled to judge where their point of failure was in this program. It was one of the top changes requested. Overall, you may see things like 5+, 10+ rep counts more and more on the site. This implies for you to go further than given reps. When we say "max" or to "failure", a lot of people get confused. They get confused and just skip doing anything with vague reps. It's been an issue

I hope this makes sense.

Me too, so I'm very happy with this change!

 

[Laura Rainbow Dragon]

A lot (a LOT) of people struggled to judge where their point of failure was in this program. It was one of the top changes requested. Overall, you may see things like 5+, 10+ rep counts more and more on the site. This implies for you to go further than given reps. When we say "max" or to "failure", a lot of people get confused. They get confused and just skip doing anything with vague reps. It's been an issue

I hope this makes sense.

I really like the "max reps" protocol for the Push & Pull Challenge. Because those are exercises I can only do for a few reps (in the case of pull-ups, I can only do assisted or other modifications, and even then only for a few reps) doing them to failure makes sense to me as a good way to increase my strength and endurance. Conversely, many of the upper-body focused Challenges that specify reps I cannot get through because they ramp up the rep count too quickly for me.

For lower body exercises, however, there's no way I'm going to do "max reps" because I don't have enough time. This was the case with XPress Tone for me. (For all of the exercises, since the upper body work is all dumbbells, and I don't have very heavy weights.) As I recall, I did that program while watching television and just set a timer and did each exercise for five minutes!

I think the protocol for Total Body Strength gives us the best of both worlds. When the minimum target is specified, but also a max ceiling to try to aim for, it means that when an exercise is easy for me I simply bang out the 12 reps and move on. But when it's the dreaded push-ups I can decide "Is six all I've got in me today, or do I want to push myself and go for twelve?" I like it!

 

[princess_sarena]

A lot (a LOT) of people struggled to judge where their point of failure was in this program. It was one of the top changes requested. Overall, you may see things like 5+, 10+ rep counts more and more on the site. This implies for you to go further than given reps. When we say "max" or to "failure", a lot of people get confused. They get confused and just skip doing anything with vague reps. It's been an issue

I hope this makes sense.

For what it's worth, I LOVE this change. I have a very hard time with "to fatigue" exercises. I'm never sure if I did it to fatigue or just gave up early because I could. Maybe it's my ADHD that craves structure or just my perfectionism needing to know I maxed out the workout and unsure where "maxing out" lies with open ended exercises