Join trainer Louise Green as she guides you through the Reverse Fly Power exercise, a dynamic movement designed to strengthen your upper back, shoulders, and core. Whether you're a beginner or advanced, this Reverse Fly Power exercise is a fantastic way to improve posture and upper body stability.

Join trainer Louise Green as she explains the modifications for the final phase in Strong. These moves are quite intensified and the most complex since it's the end of the Strong program. Because of that, we have not offered modifications for this phase.

If you still need modifications at this ...

Join trainer Louise Green as she explains how to execute the Jogging on the Spot exercise.

For week 11 of the Strong program, between every second exercise will be a burst of cardio - the jogging on the spot. This will keep the heart rate up in between exercises. If you can, keep this movement ...

Join trainer Louise Green as she explains how to execute the In Outs Football Drill exercise. This is going to be your cardio move for week 12 in the Strong program. This cardio burst will be 20 seconds long and in between every second exercise. Keep the feet going fast.

Join trainer Louise Green as she explains how to execute the Core Rotation Power exercise. She takes you step by step through the Core Rotation Power move exercise.

Keep the weight lighter as it's a lot to extend your arms forward. Make sure your core is engaged throughout the move with your sh...

You've made it to week Nine in the Strong program! Congratulations! We know it's not an easy program, and we're so proud of you for getting this far.

Week Nine is the multi-moves phase. This means that each exercise you do will be coupled with a second move. You'll get a big bang for your buck ...

Join trainer Louise Green as she explains how to execute the Squat Pulse with Swing exercise. Activate your core, squat pulse for five pulses, then move into the swing motion five times.

Alternate this movement for the full 45 seconds. Keep those arms nice and strong, and keep the squat pulse a...

Join trainer Louise Green as she explains how to execute the Lateral Lunge Press exercise.

For this move, keep the weights on your shoulders, and take a stride out to the side to lunge down. Keep your chin parallel to the ground, then pop your body into a shoulder press position. Do the same on...

Join trainer Louise Green as she explains how to execute the Plank Taps exercise.

Get yourself into an upright plank position, slowly take one hand off the ground and touch the opposite shoulder. Feel your core activate as you hold that stable position. Avoid rocking your body side to side, and...

Join Louise Green as she explains how to execute the Lateral Lunge Press with Single leg raise. Louise provides a step by step execution guide with a modification for the exercise as well.

In this exercise, take the weights to your shoulders, extend your leg out to the side into a side lunge, a...

Join trainer Louise Green as she explains how to execute the split stance bicep curl overhead press. Louise provides a step-by-step execution guide with a modification for the exercise as well.

In this exercise, ensure you are in a split stance. In the split stance, go down into a squat while y...

Join trainer Louise Green as she explains how to execute the Hip Thrusts exercise. Louise provides a step-by-step execution guide with a chair assisted modification as well. You can do this exercise with or without weights.

Put the weights in your hands and keep them at the hips. Using the assi...

Join trainer Louise Green as she explains how to execute the Modified Burpee exercise. Usually a burpee would be done off the ground, but for this program, we're doing it chair assisted. This exercise is for your amped up workout for the week, so it will intensify the heart rate.

Using a stable...

Join trainer Louise Green as she explains how to execute the single arm chest press exercise. Louise provides a step-by-step guide with a modification for the exercise as well.

For this exercise, lay down on the ground and get onto your back. With weights, start with your arms straight out abov...

We're so happy that you've made it to week seven of the Strong program! That's something to congratulate yourself for.

This phase of the program is called Master Moves. In week seven, we're going to take the moves a little bit more technical, and require a lot more strength than in the beginnin...

Congratulations you've made it to week eight in the Strong program! We hope you're feeling strong.

This week is a repeat of week seven. but one of your workouts will be more intensified. We haven't intensified it that greatly, because we feel this is already an intensified program. Continue to ...

In this video, trainer Louise Green goes over the step-by-step form of the Upright Plan with Rotation exercise. Along with the step-by-step guide, she also provides a modified version of the exercise.

In this video, certified trainer Louise Green explains how to properly execute the Split Stance Scarecrow exercise. Along with a step-by-step guide to execute the regular exercise, she also provides a modified version of the exercise for any body who may need it.

The side plank can be quite a challenging exercise. In this video, Louise Green provides a step-by-step guide to perform the side plank exercise, along with a modified version for any body who may need it.

The side plank is an isometric exercise that targets the core, so remember to breathe as ...