The Strong Method
The Strong Method is an 8-week dumbbell-only strength programme designed to help you build muscle, improve confidence in your lifts and get stronger week after week. With four structured strength workouts and one weekly Strength Flow session, you'll focus on progressive overload, quality movement and long-term results—all from the comfort of home with minimal equipment.
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The Strong Method (TSM) Intro
A brand new programme designed to build our strength more than ever before.
In this 4 phase approach, we will train for 8 weeks repeating each phase twice to help us build confidence with the moves and ensure we are pushing ourself the hardest we can.
lets go!
As always you are working out ...
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TSM - Phase 1 Workout 1 - Lower Body A
A nice leg day to get things kicked off and to make sure we are using up our energy wisely at the start of the week.
Let's go!!
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TSM Phase 1 Workout 2 - Upper Body (Push)
Our first upper body workout of this series and it is a good one. Focussing on push only exercises with a nice sprinkling of core too, this is the perfect way to get things fired up for weeks 1 & 2.
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TSM Phase 1 Workout 3 - Lower Body B
Our second lower body blast of the week and this time focussing on the posterior chain... the glutes!! It is quite the workout... enjoy!
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TSM Phase 1 Workout 4 - Upper Body Pull
Our last Upper Body Blast of the week!
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TSM Phase 1 - Day 5 - The Hybrid Workout
A fusion of Pilates, Core, Strength, stretching and recovery.
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TSM Phase 2 - Workout 1 - Lower Body A
Let's go Leg Day... we are sticking to our fundamentals but spicing things up too so we get the most out of this workout series!
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TSM - Phase 2 Workout 2 - Upper Body Push
Working our Chest, Triceps and Shoulders... this is spicy!
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TSM Phase 2 - Workout 3 - Lower Body B
Today we hit the posterior chain once more! Last major leg day of the week... let's go!
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TSM Phase 2 Workout 4 - Upper Body Pull
We give our upper body the burn it deserves for optimal results from Phase 2!
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TSM Phase 2 - Workout 5 Full Body Flow
I officially love this day... mobility, core, legs... it's epic!
Enjoy!
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TSM Phase 3 - Workout 1 - Lower Body A
I love this lower body day... the perfect way to get you feeling amazing!!
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TSM Phase 3 - Workout 2 - Upper Body Push
The perfect start to our upper body work for weeks 5 & 6... slowing down the tempo once more!
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TSM Phase 3 Workout 3 - Lower Body B
Glutes again!
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TSM Phase 3 Workout 4 Upper Body Pull
Upper Body Blast
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TSM Phase 3 Workout 5 - Full Body Flow
A glorious Full Body Flow... let's go!
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TSM - Phase 4, Workout 1 - Lower Body A
Our first lower body blast for the week ahead!
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TSM Phase 4 Workout 2 - Upper Body Push
Lets go!
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TSM Phase 4 Workout 3 Lower Body B (Glutes)
We made it... our legs get a rest after today!
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TSM Phase 4 Workout 4 - Uppder Body Pull
Let's go toned arms!!
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Phase 4 - Workout 5 - Full Body Flow
Officially our last workout of this programme... what a fun 8 weeks this has been! Enjoy it and be sure to comment below to let me know what your favourite workouts are :)
