Find a Tonal program that matches your goals and favorite training style.
Finishing the Four Week Fast Track: Fresh Sets challenge is a major accomplishment, but you already know you’re just getting started. Once you’ve had a chance to celebrate, give yourself a pat on the back, and take the appropriate recovery period, it’s time to get excited about your next workout program because multi-week programs are one of the best ways to reach your goals.
In fact, Tonal members who enroll in programs are 55 percent more consistent week-over-week compared to those who only do one-off workouts. Tonal’s systematic workout programs are designed to continually and safely challenge you through progressive overload , or a gradual increase of the amount of stress on your body.
Following a program ensures you’re working all your muscle groups evenly and striking the right balance between work and recovery. In other words, you lift just hard enough to see results but not so hard that you burn out or get injured.
Four Week Fast Track: Fresh Sets alternated between a muscular endurance focus and a hypertrophy focus each week to improve your fitness and build base strength. On Tonal, you’ll find programs with both types of workouts, so if you had a favorite week during the challenge, you’ll likely enjoy a program with a similar goal.
Here are some options to choose from based on your experience level and the type of training you’re seeking:
If You Finished Four Week Fast Track: Fresh Sets Level I…
…and you loved the endurance workouts:
Four Week Fast Track: Fresh Sets Level II – Multiple Coaches
With the same coaches and hypertrophy/endurance breakdown of the beginner program, this intermediate version is a natural next step after the Level I program.
Instead of doing three, full-body days each week, your workouts are broken down into lower-body, upper-body, and full-body sessions. After completing Level I, you’ll be ready to take on the higher volume in this program and the heart-pumping conditioning circuits.
Full-Body Foundation – Coach Tim Landicho
Designed to help you get lean, this program features a mix of metabolic conditioning and strength training in every workout. Full-body compound lifts and short rest periods keep your heart rate up so you’ll burn fat as you build lean muscle.
….and you loved the hypertrophy workouts:
Compound Combos – Multiple Coaches
Continue building muscle as you dial in your form for foundational compound lifts in this workout program. It’s led by four coaches—a plus if you enjoyed the variety of Four Week Fast Tracks: Fresh Sets—and includes different rep counts to give you a feel of what it’s like to lift at different intensity levels.
Beginner Push-Pull – Coach Tim Landicho
In push-pull training, you work all your major muscle groups evenly while allowing them plenty of time to recover. Learn the basics of this proven method for building balance in the body as you master foundational pushing and pulling movements.
If You Finished Four Week Fast Track: Fresh Sets Level II…
…and you loved the endurance workouts:
Shaped and Shredded: Maximum Burn – Coach Ash Wilking
These high-volume workouts are all about building lean muscle and torching calories. You’ll lift heavy and get your heart rate skyrocketing with plyometrics. Each workout finishes with an explosive block to leave you sweaty and boost your confidence.
High Resistance Reps – Coach Tanysha Renee
Improve your endurance with high-rep sets, short rest periods, and heavy compound moves. Each full-body workout is designed to boost your strength and stamina so you can perform better in your workouts and in everyday life.
….and you loved the hypertrophy workouts:
Mini Sets, Major Gains – Multiple Coaches
Rack up the volume in this program that uses cluster sets, in which you repeat each move for multiple sets with minimal rest in between, to drive big results. This advanced lifting technique lets you get more reps done in less time to break through plateaus and build muscle.
Drop Set Strength – Coach Joe Rodonis
Accelerate hypertrophy using drop sets in this challenging—but rewarding—muscle-building workout program. As you fatigue during a set, Tonal’s Burnout Mode kicks in to lower the weight so you can keep repping it out to the finish line.
