WATCH: Every Stronger21 Workout in One Place (+ Bonus Content to Help You Crush Each One)
2020 is over, and 2021 is here. In the first month of the new year, we want you to get STRONGER. How will we help you achieve this goal? With free, 21-minute workouts every day this month. Every day on our Instagram page and Facebook page, at 12 p.m. ET, we're unveiling a new workout, led by one of our Master Coaches. These workouts, created and shaped by some of the most renowned trainers in the world, were handpicked to get you in badass shape, and race ready, in just 31 days.
Follow our Instagram page to join the Stronger21 Challenge — and make sure to turn on notifications, so you never miss a workout — and click here to learn more about the challenge.
Also, make sure to bookmark this page — updated daily — to catch up on past workouts, learn more about each workout, and read bonus content that will help you crush the challenge.
Friday, Jan. 1
Kettlebell Athletic Strength With Master Coach Trevor Franklin
In this quick HIIT (high-intensity interval training) session, Master Coach Trevor Franklin guides us through five strength-based exercises, using only a kettlebell. Like anything requiring an external load, he suggests other means for getting the benefit of the added weight, such as water jugs or a backpack full of books.
Bonus Content: The 5 Spartan Rules to Master Your Kettlebell Workouts
Saturday, Jan. 2
Lower-Body Muscular Endurance With Master Coach Gabe Snow
Bonus Content: 4 Keys to Strength and Muscle Building
Sunday, Jan. 3
Plyometric Crusher With Master Coach Kristina Centenari
Bonus Content: The 4-Move Plyometric Slam Ball Workout — and How It Benefits You
Monday, Jan. 4
Bodyweight Crusher With Master Coach Kristina Centenari
In this spicy bodyweight workout, Master Coach Kristina Centenari guides you through 12 total moves, matching you rep for rep. No equipment is needed, so you can do this workout anywhere, at any time.
Bonus Content: The Complete Spartan Guide to Bodyweight Exercises
Tuesday, Jan. 5
Full-Body Assault With Master Coach Jason Markland
Master Coach Jason Markland sets this workout up so your entire body gets some action. To get the most out of this workout, he has you doubling down on your strength circuits with active rest. You’ll find the active rest to be a nice balance to the strength moves. Moreover, it will be easy to remember, because it will be the same active rest exercise for the entire workout. Find your zone and push through it. This workout will be over before you know it!
Bonus Content: How to Override Discomfort: Take the Quiz to Evaluate Your Pain Level
Wednesday, Jan. 6
Full-Body Bells With Master Coach Lala Duncan
This strength and conditioning-inspired workout takes you through a nonstop kettlebell flow for a full 12 minutes. This style of programming is called EMOM, meaning every minute on the minute, and it's super effective for increasing your cardiovascular and muscular endurance thresholds. Following the 12-minute strength circuit, Master Coach Lala Duncan adds a nice Tabata finisher to complete the workout.
Bonus Content: 4 Tips to Build Your Own Kettlebell Flow Like a Pro
Thursday, Jan. 7
Full-Body Tabata With Master Coach Logan Aldridge
Master Coach Logan Aldridge guides you through this full-body, interval-based workout designed to build your muscular endurance and make you unbreakable.
Bonus Content: Fitness Test: Are You Fast or Slow Twitch? Find Out.
Friday, Jan. 8
Full-Body EMOM With Master Coach Chelsea Potter
Master Coach Chelsea Potter battles it out alongside you as you work to complete this four-move EMOM workout. New to EMOM? We’ve got you covered! EMOM stands for every minute on the minute. This means that you’ll be given a certain number of reps to complete in one minute for each exercise. The faster you complete the reps, the more rest you’ll get, as the leftover time is your rest. Ready? Grab your dumbbells and LET’S GO!
Bonus Content: Q&A: Should I Foam Roll Before or After a Workout?
Saturday, Jan. 9
Bodyweight Movement With Spartan Games Participants Faith Cooke and Grant McCartney
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Bonus Content: Watch Faith and Grant in Action in Spartan Games!
Sunday, Jan. 10
MORE Tabata With Master Coach Logan Aldridge
Bonus Content: These At-Home Tabata Workouts Will Completely Light You Up
Monday, Jan. 11
Meg's Core Shredder With Master Coach Meg Reardon
Master Coach Meg Reardon has a quick, Tabata-style core finisher in store for you. The best part? It only consists of two moves! Rest assured, the two moves she chose will be more than enough to get the job done.
Bonus Content: 2% Tougher: Use Crow Pose to Boost Balance, Mobility + More
Tuesday, Jan. 12
Double Devil With Master Coach Lexie Wohlfort
Double Devil is a quick-paced strength and conditioning workout created and led by Master Coach Lexie Wohlfort. Lexie takes us through an easy-to-master, three-move workout that will leave your legs feeling like jello. Here’s what you’ll need: a jump rope, a box, and a set of dumbbells.
Bonus Content: Spartan Standards: The Total-Body Double Devil Workout
Wednesday, Jan. 13
Legs Gone Bad With Master Coach Logan Aldridge
A strong and conditioned lower body is essential come race day. Master Coach Logan Aldridge designed this quick and fast-paced workout to blast your lower body.
Bonus Content: This 5-Move Workout Will Build Powerful Running Legs
Thursday, Jan. 14
Pistol Whip With Master Coach Logan Aldridge
Being unbreakable means having a solid foundation of strength. Let Master Coach Logan Aldridge challenge your physical durability with this lower-body workout.
Bonus Content: Do This Differently: Intelligent Warm-Ups to Optimize Specific Workouts
Friday, Jan. 15
TUT Torture With Master Coach Gabe Snow
Master Coach Gabe Snow brings us a unique TUT-centric session. TUT stands for time under tension, and it’s an undervalued method for getting stronger and reducing your risk of injury in the future. In this session, Gabe puts most of the focus on the eccentric phase of each move. This means that the negative (lengthening of the muscle) will be performed in a slow and controlled manner for each rep.
Bonus Content: Q&A: What Is Time Under Tension? Use This Technique to Build Strength Fast
Saturday, Jan. 16
Killer Bodyweight Workout With Elite CrossFit Athlete Kristi O'Connell
Bonus Content: The Bodyweight Workout You Can Do Anywhere
Sunday, Jan. 17
15-Minute Core Workout With Spartan Games Participant Grant McCartney
Bonus Content: This Core Exercise Rules Them All
Monday, Jan. 18
Dumbbell EMOM With Master Coach Lexie Wohlfort
Master Coach Lexie Wohlfort targets the entire body with this two-dumbbell workout. If you don’t have access to two dumbbells, find a common household item of similar weight. Gallon jugs typically do the trick!
Bonus Content: How to Be a Master of All-Things Fitness (Hint: It Starts With Your Priorities)
Tuesday, Jan. 19
HardCORE Tabata With Master Coach Chelsea Potter
Master Coach Chelsea Potter presents a single-dumbbell workout that gets harder as you progress through the rounds. If you don’t have access to a dumbbell or a kettlebell, don’t worry! Chelsea suggests using something similar, such as a gallon jug. This workout session is a race against yourself. Your goal is to get as many quality reps done as possible for each exercise.
Bonus Content: Are Tabata Workouts Good for Fat Loss?
Wednesday, Jan. 20
Minute to Win It With Master Coach Meg Reardon
Master Coach Meg Reardon introduces a challenge-style session. Her challenge? Complete as many reps as you can for each exercise during the “work” phase. Her goal is for you to get a little better in each round. This is a total-body workout, so get ready to feel the burn everywhere!
Bonus Content: Is It Worth It? Tracking HRV (How to Use It + 3 Tips to Max This Metric)
Thursday, Jan. 21
Kettlebell Unilateral Strength With Master Coach Kristina Centenari
Focusing on unilateral (one side at a time) exercises allows you to literally work out your asymmetries. For example, a barbell bench press still allows you to overcompensate with one side. (Typically, your stronger side takes the brunt of the work.) By tweaking the exercise to a dumbbell bench press instead, each arm now has to do the same amount of work to move the weight. Master Coach Kristina Centenari covers six total exercises, each one unilaterally, in this kettlebell session.
Bonus Content: Spartan Notes: Unilateral Exercises to Add to EVERY Workout (+ Why)
Friday, Jan. 22
Foundation of Strength (Lower) With Master Coach Gabe Snow
Master Coach Gabe Snow takes you through a lower-body strength routine that touches on every single muscle in the lower half of your body. The choice of dumbbell weight is all yours, or you can always rack the dumbbell and follow along with just your bodyweight.
Bonus Content: Intentional Workouts: The Secret to Max Performance & Better Results
Saturday, Jan. 23
NFL-Inspired Bodyweight Workout With Spartan Games Participant Curt Maggitt
Bonus Content: The Word 'Hard' Is Relative to NFL Player-Turned-MBA Candidate Curt Maggitt
Sunday, Jan. 24
Bodyweight Strength Workout With Anthony Crouchelli
Bonus Content: Functional Strength Exercises to Boost Your Power
Monday, Jan. 25
Functional Strength With Master Coach Kristina Centenari
Master Coach Kristina Centenari takes us through an exciting five-move strength workout that will reinforce your core stability, grip strength, and total-body control. In this workout, you’ll need access to one kettlebell of medium weight. The pendulum lunge and kettlebell snatch are two moves to look forward to in the workout.
Bonus Content: Should Men and Women Train Differently? Generally, No — But There Are Caveats
Tuesday, Jan. 26
Posterior Chain Strength With Master Coach Chelsea Potter
This workout is all about building and reinforcing your glutes and hamstrings. In this workout, you’ll work through two lower-body exercises, back to back, in an EMOM-style fashion. The focus here is on unilateral training, meaning we’re training the left and right sides separately. Grab two dumbbells and tune in, because this one’s going to be worth it!
Bonus Content: Do You Have Lazy Glutes? Why You Need to Activate Your Glutes Before Training
Wednesday, Jan. 27
Foundation of Strength (Upper) With Master Coach Gabe Snow
Master Coach Gabe Snow takes us through an upper-body workout that is sure to leave you feeling accomplished. Gabe gets us started with an upper-body-specific warm-up, and then jumps right into the mix, tackling exercises such as the overhead press and renegade row.
Bonus Content: 4 Keys to Strength and Muscle Building
Thursday, Jan. 28
Core, Core, and More Core With Master Coach Logan Aldridge
Time for Master Coach Logan Aldridge to show you what it takes to develop an unbreakable core, an essential to conquering just about any Spartan obstacle, from the Inverted Wall to the Bucket Carry to the Monkey Bars.
Bonus Content: 2% Tougher: Follow This 10-Week Plan to Shave Time Off Your 1-Mile Run
Friday, Jan. 29
Four-Move Finisher With Master Coach Evan Betts
Master Coach Evan Betts takes us through a full-body finisher workout that's entirely bodyweight. Each circuit focuses on a section of the body and leaves you feeling the burn all over by the end. It’s a quick-paced workout, but you earn your rest after completing the final exercise of each circuit. Relish it!
Bonus Content: The Complete Spartan Guide to Bodyweight Exercises
Saturday, Jan. 30
Full-Body Workout With Olympian Steph VS
Bonus Content: 7 Full-Body Workouts You Can Do Anywhere, Any Time
Sunday, Jan. 31
15-Minute EMOM Workout With Master Coach Lexie Wohlfort
Bonus Content: 10-Minute Pull-Up Workouts to Improve Your Personal Record