Champion Training with Dane Robinson

Coach Dane kicks things off with the fundamentals of hypertrophy, aka increased muscle size. It's all about boosting density and volume, so hit the field for nonstop movement and cardio bursts that will keep the heart rate up and muscles activated.

This no-nonsense sweat session is packed with cardio moves that will push you to be the sweatiest and strongest version of yourself. There's little rest, so the workout will fly by and be over before you know it. Let's get right to it!

Are you ready for Hypertrophy: the Sequel? This time, Coach Dane is kicking things up a notch with the addition of Two Minute Drills to keep the intensity up from the second the whistle blows until the clock runs out.

Even champions need a break, so use this Halftime workout to your advantage. Focusing on joint integrity is critical to maintaining and improving your range of motion and being able to move your body with freedom and ease over the long-term. Don't worry, an uptempo finisher ensures you're still gonna sweat!

The Hypertrophy trilogy comes to its climatic end! You're familiar with the style now, so take it to the next level by focusing on your core and maintaining a constant state of "achievable discomfort." Once it starts, this workout is designed to go until the final cooldown without any breaks.

You've made it this far, and Coach Dane is bringing you a challenging workout, styled like the four quarters of a football game. Your mindset is just important as your body in this sweat session, so dig deep and channel your inner champion as you push it to the end.

Enjoy this Victory Lap, Champions! After all your hard work, this mobility flow will help maintain your joint integrity, while strength bouts support better posture, strength, and extension post-workout. You earned this!

Play to the Whistle is a pro-athlete inspired workout derived directly from Coach Dane's experience in first round draft picks with fellow elite athletes – and now, you're one of them. Get ready to combine pre-habilitation and core work with agility and strength moves that will create both aerobic and anaerobic overloads. (Read: this workout will kick your butt in the best way.)