This full body workout combines functional movement, balance, agility, strength, and core training. Every muscle in your body will be used. It's the first of the red series workouts designed to build your strength and cardio bases. Welcome to INFLICT TRAINING.

Individual Exercises: 18
# of Stations: 10

Control your fitness level with this full body, sports specific workout that combines functional movement, balance, agility, strength, and core training. You will use your own body weight for much of it.

Individual Exercises: 20
# of Stations: 13

Redline your comfort zone with this strength and endurance contrast workout. It starts with linear strength then finishes with glute blasting, high rep combination and plyometric movements (moderate jump training).

Individual Exercises: 14
# of Stations: 13

This full-body blend of balance, strength, plyometrics, bodybuilding, contrast training, drop sets, and agility will leave you winded and drenched.

Individual Exercises: 21
# of Stations: 11

Last longer with this linear endurance based workout that comprises of high rep counts for the full body movements. You'll quickly become acquainted with the Bosu to build better balance.

Individual Exercises: 17
# of Stations: 15

This is a muscular endurance workout that incorporates high output upper body, plyometrics, eccentric strength, and tons of body weight that strengthens your grip.

Individual Exercises: 17
# of Stations: 16

Some all around good, basic movements with high reps.

Individual Exercises: 13
# of Stations: 12

More basic movements with higher reps and a higher ante.

Individual Exercises: 10
# of Stations: 9

One of our favorites, this workout is a combination of strength and core movements and is mostly linear in design. Coming back after being away for a couple weeks? This one gets you right back.

Individual Exercises: 18
# of Stations: 6

Turn your inner animal on with this full body mixture starting with 2 rounds of core activation.

Individual Exercises: 16
# of Stations: 11

Hammer your fitness level with this cross-training workout. The kneeling throw, flat press, and clapping push ups makes for an insane upper body sequence. Be sure to modify if necessary.

Individual Exercises: 13
# of Stations: 11

This is a full body workout combining functional movement, balance, agility, strength, and core training. Be sure not to load up on the leg resistance. There is a pretty gnarly quad burnout set at the very end of the workout.

This full body endurance workout has an awesome squat complex half way through. The workout also combines functional movement, core, agility, balance & stability.

Congratulations! If you've been doing the workouts in order - and twice a week - you're strength and cardio bases are getting stronger and you're starting to see some serious results. The Bridge is the last of the red series workouts. You'll pass through old plateaus as you enter into the green series.

Welcome to the first of the green series workouts. The workouts will get progressively more challenging from here. Be sure to read the "Workout Instructions" for each as they'll vary depending on difficulty. The Dutch will challenge the strength, cardio and core bases you built through the red series.

Romans used to say "To pierce a Crow's eye" in relation to something that was almost impossible to do. Check out the alternating muscle group onslaught in row one. One more thing. The Ultimate Fighter exercise is just that, AN EXERCISE. It's not a license to kick and/or punch anyone. So make sure you give yourself plenty of room when performing.

This workout includes some oldies but goodies. It's a great mixture of linear style lifts with one leg agility movements. Be sure to use a reasonably weighted ball on your figure 8's. Bend your elbows and bring the ball closer to you as you get to Defcon-4 fatigue.

This endurance workout has a plyo emphasis. We call it the bottom's up because you'll want to have a cold one after you're done. Break up the movement patterns on the ball push up combo. Start with the push ups. When you can perform those work on driving your knees to your chest. When you can do those, combine the two.

A quick look at how much you're using your arms in this workout and you'll understand why this is called the Praying Mantis. Try adding even more core to the Bosu push up. In the up position, with arms slightly bent, tilt your arms, chest and Bosu (together) to one side then the other between pushups.

This all plyo workout is perfect for folks who are getting their legs ready for ski and snowboard season. Don't worry, we're not giving you any intervals in this workout.

This strength workout has a cross training emphasis. On the balance ball flys, be sure you can hold your body in a solid plank on two balls and stabilize your shoulders before you start splitting them into flys. Then, keep the fly movement small and manageable.

You will be the new Masta-Blasta after this insane strength workout. There are some pretty challenging strength patterns here, so be sure you increase your upper body prep and modify where necessary.

You'll love this core endurance workout. It engages every muscle in your core over and over and over and over... (you get the drift). And if you didn't know, the core muscles are: rectus abdominus, internal and external obliques, transverse abdominus and intercostals, erector spinae group, iliacus and psoas, and don't forget the glutes. A lot of muscles, hence a lot of exercises.

This workout includes a bunch of single side, uni-lateral movements designed to challenge your balance, the left and right sides of your brain, and your patience. This doesn't mean its not tough.

OOOh the Double-Trouble… We know what you're thinking, "There are two exercises in each station, so I only need to go through it once." WRONG! This 31 exercise circuit totals 62 sets!

Just when you thought you conquered Double-Trouble, here's its older brother -- Double Trouble II! Same deal, 32 exercises, 64 sets. If you've been following the workouts sequentially, this will an easy notch to put in your belt.

"Big Meany!" - what you'll be calling us when you hit next track and see yet another combination movement designed to get your heart rate soaring and your body moving in unison. It’s a great workout for those of you who play any sport requiring movement through your hips. Pretty sure that's all of them, right?

Become an indestructible force and steam through anything with this workout that blasts your legs and glutes and core. Check out the squat complex in station #1. No one said being an indestructible force is easy.

This workout, inspired by Peter Park - a 30 time Iron Man athlete - will make your lungs grow an inch in diameter. Foam rolling before and after the workout, and then also a solid stretch session is highly recommended.

Some awesome upper body combination lifts in this one. Give yourself a good prep round and try to get through it twice in an hour 15. Be sure to keep an eye out for #6. There are 6 ball plank movement (rollouts - left, right, middle - dips, snakes, twists, hip ext).

Mmmm DRROP! This drop set workout mixes abs, legs, and climbing exercises. Look carefully at the 6 plank movements in #13. Also, #14 is a mini circuit that repeats twice. Want to get through this workout easier? Put some Beastie's on.

Imagine you're training in a basement boxing gym in Philly. Everyones there for one reason, no one says anything. That's how you'll feel when you're doing this one. #14 is a X2 superset. #16 is a pyramid set, so increase your weight for each set.

This balance workout includes plyos, core, and full body movements. Be on the lookout, the squat superset in #2 include cleans and squat curl/squat press. Also, go light for #13. When you're done with this one, do the Captain Morgan pose.

Were upping the ante with this workout. We've added tougher body weight movements, video clips for your intervals, and insane band resistance leg complexes. You'll have a better appreciation for gravity when you're done.

You'll get hit on all sides and blast your biceps, chest, and definitely glutes with this muscular endurance workout that challenges all planes of motion.

This is a great upper body and core workout for those days you need to recover after a leg pounding workout, like "Gravity" (workout #35). If you're ready, challenge your strength base by upping the resistance to 90%. However, keep your pushing up row combo on the light side.

Outrun and dodge your competition with this leg workout that incorporates a great mixture of power patterns and one leg balance/plyos with upper body stabilization. You'll be introduced to the kettle bell - a standard strength and conditioning tool. Start out light and keep your form pure. If your gym doesn't have a set of bells, use a single dumbbell (then consider changing gyms).

This functional based workout incorporates some serious core stabilization with endurance style intervals. By now you should be strong enough to perform the pushup crunch without breaking it up, so try them together.

By now your strength, cardio, balance & agility bases are well set. Now, welcome to Hell's Gate and your next challenge. This workout is the most intense so far and marks the first of the remaining 11 workouts designed to break you down and pick you back up. Make sure you are fueled before you do this one. It has the most individual exercises so far (32).

You got through the gate. Limbo is the second of the remaining 11 workouts and is a great mix of upper body drop sets with core and full body combinations. Check out the pull ups with towels at station 1. That'll help develop grip strength. Stations 14 & 15 are supposed to be heavy, but manageable. If you don't have a partner for ball tosses (station 16) use a wall.

This workout won't leave you running around the gym looking for equipment. Grab one medicine ball, a bench, a set of dumbbells and a swiss ball then head over to the cable rack. Tell your friends you'll see 'em in an hour. Now, work.

Say hello to Cerebus. To get past this monster of a workout you'll need to pass through drop sets of chest, back, and core, each followed by double plyo sets. Grueling to say the least.

This great endurance style workout mixes full body functional movements, balance patterns and back to back leg drop sets to keep your heart rate up. Challenge your cardio base by not getting any recover between exercises on the plyos.

"Ole' Rusty" (#9) was the first legitimate strength test with all of its linear style exercises. You're stronger now, so again it's time to up the stakes with "The Wrath," a serious test of your strength. Get through all lines three times and keep your resistance at 90%.

You'll be mixing and matching resistance types and challenging all planes of motion in this awesome drop set workout. Foam roll your legs plenty before and after this one. There are tons of back to back leg sets. Challenge yourself and try little recover between sets. You'll go An-E (anaerobic) on Station #12 - 5 jumps, 5 cleans, 5 pushups - 5 times!

Trample your competition with this strength workout. There's tons of tricep and back work in this one.

This upper body and core workout mixes some standard lifts with tons of bicep and chest. Hope you weren't planning to use your arms after this one. You know, for lifting a utensil to your mouth, or driving home.

Welcome to the belly of the beast -- The Lair. You'll jump right in with rowing intervals. Then, the upper body annihilation from "Geryon" (#48) continues. Oh yeah, we didn't forget about legs, core, and a couple combination movements either. So be sure to warm up your squat pattern. Pat yourself on the back when you're done. You've only got a couple more workouts to reach INFLICT 50 status.

You made it out of The Lair. Congrats, Redemption is yours for the taking. You just need to get through all 28 exercises. Be on the look out for any station with "X 2." That means you'll perform that station twice before you move on. You'll also see that 5 jumps, 5 cleans, 5 pushups combo again. Perfect for moving that anaerobic threshold out a little.

If you've been following the workouts in sequential order this is a big moment. The final workout in the series. You've seen tons of progress. You've passed through a butt load of plateaus to get here and have probably vomitted at some point along the way. But think about how strong you've become. You can do anything, anytime, anywhere, without hesitation. In true INFLICT fashion the last workout has all the elements: strength, endurance, cross training, agility, balance, full body combinations and core. You're aerobic capacity will be challenged unlike anything. Welcome to NIRVANA, the hardest of all our workouts. Finish it up and collect your INFLICT 50 status.

The first 14 workouts comprise our Red Series. This set is designed to build your strength and cardiac bases and prepare you for the challenges of the remaining workouts. You'll be introduced to some basic movement patterns and intervals in the Red Series. Check out all 14 of these workouts in the "All 50 Workouts" tab, then come back here to add it to your cart.

Workouts 15 - 50 (36 in all) are called the Green Series. They are designed to build on the Red Series, so everything ramps up. You'll be introduced to increasingly difficult exercises that challenge all planes of motion and training types (strength, endurance, and cross training). There are also more exercises per workout, so your recovery time will be challenged. You can check out this set on the "All 50 Workouts" tab, then come back here to add it to your cart.

This set of 5 strength workouts are part of our LGN suite (Look Good Naked). Finish any of these bad boys and go directly to your local shake shop for a protein smoothie. You'll need it. Then go home and challenge the cat to a flex-off. You earned it.

WORKOUTS INCLUDE:
#9 Ole' Rusty
#32 Balboa
#44 The Wrath
#46 Minotaur
#47 Geryon

If you're looking to loose some extra weight - or perhaps you're training for a distance event - try our endurance package. This set of 10 workouts has all the elements from our program but with longer sets and more emphasis on lengthening muscles and expanding your cardiac base. The rep ranges are high so keep your resistance manageable.

WORKOUTS INCLUDE:

Play more than one sport or hobby? These 10 cross training workouts incorporate exercises that train you for multiple sports and activities. They are a great mixture of linear, functional, and sports specific exercises with varying rep ranges. Your anaerobic threshold (look it up) will be challenged resulting in more aerobic capacity. Simply put... you're heart will get more efficient.

WORKOUTS INCLUDE: