Lean & StrongFree beginner gym program for weight loss · 8 workouts
Eight workouts that mix conditioning and strength.
- Level
- Beginner
- For
- Women
- Length
- 8 workouts
- Access
- Free
Start free in the app
Free to run as often as you like. No subscription, no card.
Who it suits
- Your goal is losing weight.
- You like a quicker pace with short rests.
- You are new to training.
How it builds
Fast-paced conditioning workouts alternate with strength workouts. Conditioning days use short rests, bodyweight, dumbbell and kettlebell moves, and end with a cardio finish. Your main lifts come back heavier each time, and no workout repeats.
The workouts
Every workout, in the order you run them, with sets × reps. In the app, every exercise has a demo.
Workout 1Conditioning
- Dumbbell Goblet Squat3 × 12
- Dumbbell One Arm Bent-Over Row3 × 12
- Bodyweight Glute Bridge3 × 15
- Incline Close-Grip Push-Up3 × 10
- Walking Lunge3 × 10
- Dead Bug3 × 12
- Walking On Incline Treadmill10 min
Workout 2Strength Day
- Sled 45° Leg Press4 × 10
- Dumbbell Romanian Deadlift3 × 10
- Dumbbell Hip Thrust3 × 12
- Lever Leg Extension3 × 12
- Lever Seated Leg Curl3 × 12
- Lever Seated Hip Abduction3 × 15
Workout 3Conditioning
- Dumbbell Goblet Squat3 × 12
- Dumbbell Hip Thrust3 × 12
- Dumbbell One Arm Bent-Over Row3 × 12
- Incline Close-Grip Push-Up3 × 12
- Dumbbell Lunge3 × 10
- Dead Bug3 × 12
- Stationary Bike12 min
Workout 4Strength Day
- Dumbbell Incline Bench Press3 × 10
- Lever Front Pulldown3 × 10
- Dumbbell Seated Shoulder Press3 × 10
- Lever Seated Row3 × 10
- Dumbbell Hammer Curl3 × 12
- Lever Lateral Raise3 × 15
Workout 5Conditioning
- Kettlebell Swing4 × 12
- Dumbbell Goblet Squat4 × 12
- Dumbbell One Arm Bent-Over Row3 × 12
- Push Up3 × 8
- Kettlebell Double Push Press3 × 10
- Bodyweight Incline Side Plank3 × 10
- Walking On Stepmill12 min
Workout 6Strength Day
- Sled 45° Leg Press4 × 10
- Dumbbell Romanian Deadlift3 × 10
- Barbell Hip Thrust3 × 10
- Lever Leg Extension3 × 12
- Lever Seated Leg Curl3 × 12
- Cable Glute Kickback3 × 12
Workout 7Conditioning
- Kettlebell Swing4 × 12
- Dumbbell Lunge3 × 10
- Kettlebell Double Push Press3 × 10
- Push Up3 × 10
- Dumbbell One Arm Bent-Over Row4 × 12
- Dead Bug3 × 15
- Walking On Incline Treadmill15 min
Workout 8Strength Day
- Dumbbell Incline Bench Press3 × 10
- Lever Front Pulldown3 × 10
- Dumbbell Seated Shoulder Press3 × 10
- Lever Seated Row3 × 10
- Dumbbell Hammer Curl3 × 12
- Lever Lateral Raise3 × 15
Finish it, then pick what's next
When you finish, you get a program card to share. Then pick another program, run this one again, or choose AI-Designed, the Premium plan that never runs out.
Questions
Can I switch programs?
Yes. You run one program at a time, so selecting a new one ends the current one and starts the new one from its first workout. Everything you have done stays in Progress.
What happens when I finish?
You get a finish card with your workouts, minutes and calories, ready to share. Then pick your next program, restart this one from its page, or choose AI-Designed with Premium.
What is a conditioning workout?
A fast-paced session with short rests and bodyweight, dumbbell and kettlebell moves, ending with a cardio finish. Lean & Strong alternates them with strength workouts.