Keep the momentum going after the Four Week Fast Track: Fresh Sets challenge with workouts and programs led by the Tonal coaches you love.
It’s not easy to pick a favorite among
Tonal’s coaches
—all certified personal trainers with the skills and experience to help you reach your fitness goals. But just as every Tonal member is unique, each coach has their own personal style. You might find that one coach’s motivational words, form cues, or energy particularly resonate with you.
That’s part of why the
Four Week Fast Track: Fresh Sets
program rotated through six different Tonal coaches. Not only does it keep each workout feeling fresh, but it also helps you identify a coach you align with best. If you especially liked lifting with one or more of these coaches, check out the list below for more programs and workouts to try next. If you loved them all, there are also additional multi-coach programs that offer the variety you’ve come to love in the January challenge.
Ash Wilking
Ash brings her energy and motivational tough love to all her workouts and programs. Check out the options below for more opportunities to work out with this accomplished athlete.
Shaped and Shredded: Maximum Burn
Lifting heavy doesn’t mean getting bulky . Follow Ash’s lead in this four-week program to see how building strength and lean muscle in high-volume workouts will boost your confidence and actually help you get lean. It’s an advanced program, but if you finished Four Weeks Fast Track: Fresh Sets Level II, you’ll be up for the challenge.
In this short but effective beginner workout, you’ll work your chest and back muscles in a push-pull circuit that’s ideal for creating balanced strength.
You’re guaranteed to feel the burn in your glutes as you work your backside from every angle in this high-intensity workout. The short rest periods keep your heart rate elevated to torch calories.
Joe Rodonis
When you put in the hard work with Joe, you know you’ll get results. He’ll encourage you to keep challenging yourself while imparting his valuable fitness wisdom.
Spend four weeks with Joe in this advanced program, and you’ll build muscle and develop power through intense heavy lifts and explosive plyometrics.
Even if you don’t have much time, it’s easy to squeeze in this quick core workout. In this session, you’ll attack your core muscles from every angle so you can feel stronger and supported in all your lifts.
Take your workout off Tonal in this sweaty, heart-pumping cardio session. The moves are tough, but you’ll finish feeling accomplished.
Kristina Centenari
Kristina delivers her educational take on improving your movement patterns with a side of tips for mental strength and resilience. Whether you’re an athlete or want to move better in everyday life, her workouts have you covered.
Complement your running training with this four-week program that includes full-body strength, stability, and power. As an Ironman and marathon runner, Kristina knows what it takes to run strong.
When you’re feeling sore or stiff after a hard workout, this active recovery session will promote blood flow to your tired muscles and speed up healing. You’ll do on-Tonal lifts at a reduced weight and off-Tonal stretches to loosen up.
If you’re hitting a plateau in your lifts, it could be because of imbalances between your right and left sides. In this workout, Kristina will show you how to uncover any weaknesses or asymmetries through a series of unilateral exercises.
Tim Landicho
With his warm energy and empowering spirit, Tim makes you feel at home in all his workouts—and makes sure you’re having fun as you get fit.
Step up your muscle-building in this two-week program as Tim teaches you how to utilize the Bulgarian method—performing the same exercise with
Eccentric Mode
to build strength and
Chains Mode
to gain power—for serious results.
Remix the Reps
Between high-rep, low-rep, and ascending-rep sets, this full-body workout will keep you on your toes as you’re continually switching it up.
Quick Fit: Full Body Stability
Improve your balance and stability by working in different planes of motion and performing unilateral moves in this quick full-body session. Tim’s insightful cues will help you focus on movement quality.
Tanysha Renee
Working out with Tanysha is like joining a supportive fitness community where everyone’s rooting for you to succeed. With her empowering mantras and no-nonsense style, she’ll leave you feeling not just stronger, but confident in your strength.
Tanysha brings her background in Pilates-inspired training to this four-week program that focuses on holistic fitness. The workouts blend strength training, flexibility, and core work to improve your posture, balance, and mobility.
When you work efficiently and keep the intensity high, it doesn’t take a ton of time to build strength. That’s the goal of this upper-body workout that’s designed to challenge you the whole way through.
Quick Fit: Foam Roller Core Activation
Your foam roller isn’t just for loosening up sore muscles. In this workout, Tanysha shows you how to use it as a tool to activate your deep core muscles.
Kendall “Woody” Wood
No matter what mood you’re in before your workout, you’ll always finish with a smile on your face thanks to Woody, who brings high energy to every workout and will push your limits but make sure you’re having fun in the process.
The quick workouts in this four-week program combine heavy strength training with fast-paced interval training to develop your power and athleticism. Push through fatigue in these high-intensity sessions to maximize your results.
This workout proves you can get in a full-body high-intensity session without any high-impact plyometrics. Woody will show you how to get your heart pumping and the sweat flowing with beginner-friendly moves that are all easy on your joints.
Eccentric and Burnout Modes add a new dimension to foundational lifts in this full-body workout. Varying rep schemes keep the intensity high throughout the session.
Multi-Coach Programs
If your favorite part of the Four Week Fast Track: Fresh Sets program was getting to work out with different Tonal coaches, you’ll love these programs. Featuring four or more coaches, these programs are ideal for variety seekers and anyone else who likes seeing a new face on their Tonal screen every day.
If you’re ready to push yourself to the next level after the intermediate Four Week Fast Track: Fresh Sets program, try this two-week program led by Tim, Joe, Kristina, and Tanysha. The workouts in this program feature cluster sets, an advanced lifting technique in which you repeat each movement for multiple sets in a row, to spark new muscle growth and help you break through plateaus.
Build more muscle with this two-week, beginner program featuring Joe, Tansyha, Kristina, and Tim. You’ll work out three days per week and focus on developing full-body strength through foundational compound exercises. It’s an excellent follow-up for building on the strength-training foundation you established in Four Week Fast Track: Fresh Sets Level I.
Short on time? The workouts in this intermediate, four-week program are all 20 minutes or less. Led by Woody, Joe, Ash, Tanysha, and Kristina, these sessions are designed to fire up your metabolism with compound lifts and explosive plyometrics. You’ll definitely finish feeling sweaty, but the results will be worth the burn.
