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25 Minute Speed Train

Season 1

2025 · 56 episodes

Not seeing the results you want? Joel Freeman’s 8-week plan puts you on the fast track to strength with simple workouts, minimal equipment, and focused coaching for a lean, strong, balanced physique.

  1. 1. Week 1 Day 1: Lower Body

    2025-06-10 · 25m

    Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.

  2. 2. Week 1 Day 2: Upper Body

    2025-06-11 · 26m

    Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  3. 3. Week 1 Day 3: Core Cardio

    2025-06-12 · 26m

    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. Works well for Cardio, Core Equipment needed Dumbbells

  4. 4. Week 1 Day 4: Lower Body

    2025-06-10 · 27m

    Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  5. 5. Week 1 Day 5: Upper Body

    2025-06-10 · 26m

    Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  6. 6. Week 1 Day 6: Total Body

    2025-06-10 · 26m

    Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells

  7. 7. Flexibility & Mobility 1

    2025-06-10 · 25m

    This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility

  8. 8. Week 2 Day 1: Lower Body

    2025-06-10 · 27m

    Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  9. 9. Week 2 Day 2: Upper Body

    2025-06-10 · 25m

    Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  10. 10. Week 2 Day 3: Core Cardio

    2025-06-10 · 25m

    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. Works well for Cardio, Core Equipment needed Dumbbells

  11. 11. Week 2 Day 4: Lower Body

    2025-06-10 · 25m

    Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  12. 12. Week 2 Day 5: Upper Body

    2025-06-10 · 26m

    Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  13. 13. Week 2 Day 6: Total Body

    2025-06-10 · 26m

    Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells

  14. 14. Flexibility & Mobility 2

    2025-06-10 · 25m

    A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility

  15. 15. Week 3 Day 1: Upper Body

    2025-06-10 · 26m

    Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  16. 16. Week 3 Day 2: Lower Body

    2025-06-10 · 26m

    Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  17. 17. Week 3 Day 3: Core Cardio

    2025-06-10 · 25m

    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. Works well for Cardio, Core Equipment needed Dumbbells

  18. 18. Week 3 Day 4: Upper Body

    2025-06-10 · 25m

    Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  19. 19. Week 3 Day 5: Lower Body

    2025-06-10 · 27m

    Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  20. 20. Week 3 Day 6: Total Body

    2025-06-10 · 26m

    Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells

  21. 21. Flexibility & Mobility 1

    2025-06-10 · 25m

    This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility

  22. 22. Week 4 Day 1: Upper Body

    2025-06-10 · 26m

    Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  23. 23. Week 4 Day 2: Lower Body

    2025-06-10 · 26m

    Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  24. 24. Week 4 Day 3: Core Cardio

    2025-06-10 · 26m

    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. Works well for Cardio, Core Equipment needed Dumbbells

  25. 25. Week 4 Day 4: Upper Body

    2025-06-10 · 26m

    Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  26. 26. Week 4 Day 5: Lower Body

    2025-06-10 · 26m

    Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  27. 27. Week 4 Day 6: Total Body

    2025-06-10 · 27m

    Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells

  28. 28. Flexibility & Mobility 2

    2025-06-10 · 25m

    A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility

  29. 29. Week 5 Day 1: Lower Body

    2025-06-10 · 27m

    Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells

  30. 30. Week 5 Day 2: Upper Body

    2025-06-10 · 26m

    Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  31. 31. Week 5 Day 3: Total Body

    2025-06-10 · 27m

    Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells

  32. 32. Week 5 Day 4: Lower Body

    2025-06-10 · 26m

    Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  33. 33. Week 5 Day 5: Upper Body

    2025-06-10 · 26m

    Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells

  34. 34. Week 5 Day 6: Core Cardio

    2025-06-10 · 26m

    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. Works well for Cardio, Core Equipment needed Dumbbells

  35. 35. Flexibility & Mobility 1

    2025-06-10 · 25m

    This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility

  36. 36. Week 6 Day 1: Lower Body

    2025-06-10 · 26m

    Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  37. 37. Week 6 Day 2: Upper Body

    2025-06-10 · 26m

    Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells

  38. 38. Week 6 Day 3: Total Body

    2025-06-10 · 26m

    Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells

  39. 39. Week 6 Day 4: Lower Body

    2025-06-10 · 26m

    Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells

  40. 40. Week 6 Day 5: Upper Body

    2025-06-10 · 26m

    Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  41. 41. Week 6 Day 6: Core Cardio

    2025-06-10 · 26m

    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. Works well for Cardio, Core Equipment needed Dumbbells

  42. 42. Flexibility & Mobility 2

    2025-06-10 · 25m

    A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility

  43. 43. Week 7 Day 1: Upper Body

    2025-06-10 · 26m

    Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  44. 44. Week 7 Day 2: Lower Body

    2025-06-10 · 27m

    Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  45. 45. Week 7 Day 3: Total Body

    2025-06-10 · 27m

    Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells

  46. 46. Week 7 Day 4: Upper Body

    2025-06-10 · 25m

    Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  47. 47. Week 7 Day 5: Lower Body

    2025-06-10 · 27m

    Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  48. 48. Week 7 Day 6: Core Cardio

    2025-06-10 · 26m

    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. Works well for Cardio, Core Equipment needed Dumbbells

  49. 49. Flexibility & Mobility 1

    2025-06-10 · 25m

    This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility

  50. 50. Week 8 Day 1: Upper Body

    2025-06-10 · 26m

    Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells

  51. 51. Week 8 Day 2: Lower Body

    2025-06-10 · 25m

    Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  52. 52. Week 8 Day 3: Total Body

    2025-06-10 · 26m

    Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  53. 53. Week 8 Day 4: Upper Body

    2025-06-10 · 26m

    Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops

  54. 54. Week 8 Day 5: Lower Body

    2025-06-10 · 26m

    Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells

  55. 55. Week 8 Day 6: Core Cardio

    2025-06-10 · 26m

    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. Works well for Cardio, Core Equipment needed Dumbbells

  56. 56. Flexibility & Mobility 2

    2025-06-10 · 25m

    A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility

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