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Minutes

10 Minute Speed Train delivers focused resistance training workouts that target a different muscle group each day to build strength, stability, and endurance in just 10 minutes.

Build strength fast with 10-minute resistance training workouts.

Weeks

Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 10-minute challenge.

Week 4 Day 1: Lower Body

Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.

Week 3 Day 4: Upper Body

Week 4 Day 5: Upper Body

Work your entire body with compound and complex movements, to build strength, stamina, and stability.

Week 2 Day 3: Total Body

Week 1 Day 4: Upper Body

Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.

Week 2 Day 2: Upper Body

Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.

Week 4 Day 4: Lower Body

Week 1 Day 2: Lower Body

Week 3 Day 6: Total Body

Week 2 Day 4: Lower Body

Week 3 Day 5: Lower Body

Week 1 Day 5: Lower Body

Week 4 Day 2: Upper Body

Week 3 Day 1: Upper Body

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Week 4 Day 6: Core Cardio

Week 1 Day 3: Core Cardio

A faster way to train for strength in just 10 minutes a day.

4-Week Workout Calendar

Week 1 Day 6: Total Body

Week 3 Day 3: Core Cardio

Week 2 Day 5: Upper Body

Week 1 Day 1: Upper Body

Week 2 Day 1: Lower Body

Week 3 Day 2: Lower Body

Week 2 Day 6: Core Cardio

Week 4 Day 3: Total Body

Dumbbells

Resistance Loops

Workouts

All Levels

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Workouts that meet you where you are, keep you coming back, and empower you to reach your goals. Get BODi now to start your first block.

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Program Materials

10 Minute Speed Train

10-20m