Online Workouts


20 beginner to intermediate level home workouts & gym workouts.

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Online Workout Program

Video Demonstration of the Whole Workout

Strength and conditioning workouts for home, hotel gym, or commercial gym. Each workout includes demonstrations on how to perform the technique. The 20 DAY SHRED workouts were specifically chosen to effective at nearly all fitness levels.  Preview all of the online workouts on Vimeo directly.

Exercise Tutorial Videos

In addition, each online workout comes with an in-depth tutorial on how to safely perform an exercise.  No more searching on youtube and hoping you found a video with the right technique.  Sample Tutorial Video.

Written Workout Program

You will have live access to our Google Document that lists the workout program so you can access them from anywhere.

Simple Equipment

Workouts are designed to be done at-home or hotel gyms.  No fancy equipment or machines are needed.*

Workout Previews

Sample Exercise Tutorial

Video Thumbnail
Workout 1 – Dumbbell Split Clean and Press – Cruising Through Orlando

TECHNIQUE: With feet wider than shoulder width and toes pointed outward, hold the dumbbell with a straight arm between your legs. Hinge forward to lower the weight, then explode up extending your ankles, knees and hips. Allow the weight to travel upward and then come down into a ½ squat as you allow the weight to rest on the shoulder of the arm that’s holding it. Then stand up out of the squat, drop the weight as you transition into the next repetition.

ADVANTAGES: This version of the clean is easier than the barbell version, but still allows you to build power and explosiveness in your posterior chain and core. You can do this move at home, all you need is a dumbbell!

FAULTS: The main fault with this move is when you curl the dumbbell up instead of letting the force from the triple extension carry it up naturally. The weight should stay close to your body as it moves up and you transition it to resting on your shoulder.

SCALING: Scale this move down by lowering the weight. Also, you may want to break the move down and practice the hinge, the triple extension, and coming into the squat before you try the full move. The clean is a complex exercise and takes time to master.

For the Full Workout —




Recommended Equipment Includes:

  • Bosu or platform trainer
  • Spin bike, treadmill, etc.
  • Dumbbells
  • Exercise Bands
  • Exercise Tubing
  • Jump Rope
  • Kettle Bells
  • Medicine Balls
  • Plyo box / step
  • Pullup bar
  • Sliders
  • Swiss Ball
  • TRX Suspension Trainer


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