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SoloStrength Official Store for SoloStrength Products including ULTIMATE Series bodyweight exercise home gym equipment and functional training equipment. Highly adaptable bodyweight exercise training systems for home gym exercises and best workouts.
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≫Training Introduction ≫Workout Directory ≫SpeedFit Circuit Workouts ≫SpeedFit Core15 L2 M1

SpeedFit® CORE 15 Workouts

Level 2 Below. Choose Level 3 for progressions.

STARTING TIPS / REFERENCE NOTES
  1. Review the training education material that came with your SoloStrength system and visit the walk through introduction startup videos for quick familiarity details on each exercise.


  2. Each exercise of the Core15 Program is outlined below and you can get tips below each, for proper exercise form, feet, and bar location to help quickly get you familiar with form. 


  3. Be mindful for your breathe - this is your POWER. Self monitor breathing rate if too high, concentrate on deeper inhale and slow down movement until feeling in comfortable flow. As your conditioning improves and strengthens, you will find more comfort with stronger heart rate and feel the strength in your powerful breaths through movement. This balance will continue to improve and you will find the programs become even more challenging as your strength increases with more powerful engagement of your entire body.


  4. Some exercises (such as single leg lunge) will be repeated for both sides (or alternated Left-Right depending on your preference), and are doubled up, so in the Core15 program there will be 6 tabata sets of #2 exercise instead of 3 tabata sets for each of the other exercises. This may cause confusion when you see 9 visuals but 10 exercise movements referenced. 


  5. In the workout videos, YELLOW colour indicates a countdown to get ready to start on GREEN (for 20 seconds) and rest on RED (10 Seconds). On the 3rd set REST of each exercise, the next exercise shows up in the main exercise window. 


  6. The exercise movement on the video continues during the 10 second “break” to keep you motivated…during this time you can stretch, grab some water, or mark down your reps for each set as you go (download the printout at bottom of this page). On the break after the 3rd set, the main exercise image changes to the NEXT exercise so you can use your break to modify bar height and prepare for starting your next exercise! 


  7. YES YOU CAN STOP THE VIDEO ANYTIME if you feel you need a break – and continue when ready – the timing is steady and keeps you within the time frames set for each workout (15 – 20 – 25 minutes) – take all the time you need but have fun and watch to see how your conditioning improves with each workout! Log your reps and feel awesome each and every time you SpeedFit train on SoloStrength! 


  8. Use the SpeedFit Exercise Gallery to customize your workouts after you are familiar enough with the programs – you can add or change any of the exercises for others you want to include to personalize your perfect workout to keep you at maximum challenge and fitness levels! 

SpeedFit® CORE 15 L2 - Music 1 (Motivation)

TIP 1: START WITH 10 REPS OF EACH EXERCISE (OR 20 SECONDS)

Maintain Mindful Powerful Breaths

two legged squat self assisted exercise

1. TWO-LEGGED SQUAT

Light pressure on hands

Toes behind center base

single leg step back lunge exercise assisted

2. ALTERNATING LEG LUNGES

Light pressure on hands

Toes behind center of base

calf raises two legged and single leg exercise

3. CALF RAISES

Contract muscle all up leg

Can alternate single leg option

TIP 2: PRACTICE EACH EXERCISE FIRST TO BECOME FAMILIAR & FIND YOUR BEST LEVEL TO START AT

self assisted wide grip pull up exercise bar how to

4. 1/2 ASSISTED PULL-UPS

Light pressure on feet

Heels ahead of center

self assisted chin ups freestanding exercise bar

5. ASSISTED CHIN-UPS

Light pressure on feet

Heels ahead of center

beginner exercise bar push ups chest strength exercise how to

6. CHEST PRESS-UPS

Tighten core exhale on push

Lower bar to increase resistance

TIP 3: IF YOU COMPLETE REPS BEFORE THE 20 SECONDS IS UP, TIGHTEN AND ISOMETRIC HOLD MUSCLE FOR TONING! 

vertical back row exercise strengthen back how to

7. INVERTED ROWS

Tight core, exhale on pull

Straighten legs, lower bar for progression

reverse triceps dip exercises with adjustable exercise bar how to

8. TRICEP DIPS

Exhale on push

Keep back close to bar

reverse crunch lower abs exercise bar example how to

9. REVERSE ABS CRUNCH

Exhale to crunch

Can use bar as touchpoint

speedfit tabata circuit workout bodyweight exercise program for home gym

TRACK YOUR PROGRESS!


Count your reps or download and print this form to write them down and see your improvements.

Download
mobile workout app for SoloStrength speedfit workouts programs

Access options for the SoloStrength SpeedFit Training App for videos, exercise demo's, library and challenges.


We are excited that our transition is complete to full web based access for our programs for more seamless access across all devices.


We recommend navigating the above links on this page to access all our training and workouts and save your favourites and shortcut to screen, for easy access to your desktop and mobile browser or smart TV devices.

Back To Workout Directory
SoloStrength Official Store. Highly adaptable bodyweight exercise training systems for home gym exercises and best workouts.
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