Supplemental Workouts
Here you’ll find a few bonus workouts that you can add onto your Train with Teigs Monthly Subscription! Whether you want a quick HIIT session, some abs, or a glute burnout, this is your spot.
Created by teigan

Eccentric Leg Day
This leg day focuses on the eccentric portion of each compound exercise. This means you’ll go slowly through the lengthening of the muscle! This technique helps build strength through time under tension, allowing you to lift heavier during “normal” reps of the same exercise when done consistently. Go down in weight about 30% of what you would normally for these to start, and work your way back up!

Full Body Workout
Here’s a full body workout that doesn’t require much equipment! A great way to pop into the gym if you don’t have a plan or have much time. Enjoy!

Push Day
This is a fun push day focusing on shoulders! Challenge yourself and try to stick to solid form while pushing the weight. You can do it!

Lower Body
This lower body workout is all about strength development. Work on feeling the targeted muscles, moving intentionally through each exercise, and building up to a heavy weight!

Full Body
This is a fun little full body workout - don’t underestimate this one! It’s quick and effective, gets into a few planes of motion, and will leave you feeling better than you walked into the gym 😌💙

Leg Day
Here’s a leg day that left me shaking! Focus on full range of motion for every exercise and feeling each movement in the right place. Practice making that form second nature!

Full Body Workout
Here’s a functional full body workout that will keep you anything but bored in the gym! Follow this programming for full body strength & progress ✅

Glutes
Here’s a staple glutes exercise to build strength and shape! Be consistent with these exercise and add some weight every week as you go. You’ll start to feel strong and see results!

18 Minute HIIT
Enjoy this quick and effective HIIT workout! You can add longer rest if you need for recovery, it will just be longer than 18 min. Go at your own pace!

Abs
A functional core workout to get your abs on fire! Pair these back to back for a real ab burnout 🔥

Glutes Pump
This is a glute focused workout that uses just minimal equipment! If you don’t have access to a cable machine, regular step downs will do. Focus on controlling each movement and feeling it in your glutes!

Upper Body
A well-rounded upper body day for your next workout! Challenge yourself on this one, you’re stronger than you think you are! 💪

Dumbbell Lower Body
The perfect dumbbell only lower body workout! If you don’t have a kettlebell for the swings, then use a dumbbell. And if you don’t have a bench, swap the step ups for reverse lunges! Super quick yes super effective 👏

Full Body
This fun full body workout will switch things up and keep you having a good time in the gym! Super functional, super doable with minimal equipment. And so fun! Enjoy 😊

Bosu Abs
Quick sweaty abs workout for you! Strengthen your core with these 3 exercises 💪

Glutes
A staple flute workout for you!! Using some tempo and unilateral work to challenge you!

Quick Full Body
Just 4 exercises for a quick & effective strength session!

Power Workout
Train to make your body feel better! Work on some power and plyometrics to utilize your strength and feel more powerful/agile. Training different styles prepares you for anything life may throw at you!

Full Body
Quick mix workout that will get the job done! Perfect for any day of the week - only need some dumbbells.

Glutes
Full glutes day!

Mobility
3 mobility drills you can do any time, any place!

Glutes
A STAPLE glutes workout for ya! Incorporate these movements for progressive strength/growth in your glutes. I recommend doing this workout once/week!

Med Ball Workout
Easy to do in the corner of any gym, or at home! Grab one med ball and work up a sweat with these challenging exercises.

TRX Workout
Try this full body workout just using the TRX! Great if you’re short on time or don’t want to fight for equipment!

Foam Roller Mobility
Get more out of your foam rolling sessions by implementing some mobility moves. You’ll feel even more relaxed and less stiff with these mobility exercises. The focus is on the back (upper, mid, lower), hips, hamstrings and shoulders.

Upper & Lower Body
This is a full body workout, focusing on strength of upper and lower body. There’s an upper body push and pull exercise, and the lower body exercises focus on glutes! The perfect, well-rounded full body day 🔥

Barbell Full Body
All you need is one barbell & some dedication to get through this one 👏 Set up in one spot in the gym and don’t worry about having to move around or find other equipment! This full body workout will hit all of the major muscle groups.

Power Workout
This workout is focused on power moves to get you feeling fast and springy!

Quick Full Body
This ones just 4 exercises, but so effective. You’ll get an upper and lower body push and pull, and leave the gym feeling like gold! Get after it.

Rest Day Mobility
The perfect amount of movement for a rest day. Open up your joints, relieve sore muscles and walk away feeling better than when you started with this full body mobility flow.

Cardio Add On
Use this as a finisher/add on after your workout, or do it on its own! It’ll get your heart rate turned on and sweat flowing.

Abs
These core exercises are pretty challenging - try them out! They’ll help strengthen your abdominals and erectors while also working in stability and some coordination. Best bang for your buck!

Shoulders For Better Posture
Practice these exercises for a more stable shoulder that allows you to hold better posture, for longer! Pair these with mobility exercises for long term posture improvement.

Box Workout
All you need is a box or a bench for this one! All body weight and a killer workout 🔥

One Kettlebell Workout
Professional workout designed to improve strength and fitness

Hamstrings
Build hamstring strength with these home exercises

Upper Body Warmup
Don’t skip your warmups!! This is a generic upper body warmup mainly helping to activate/open up around the shoulders/chest/back. This is also great to do if your upper body is sore and you just need some movement!

Mobility Routine
Mobility to open up your hips & back. Good to do at any time!

10 Minute Abs
Quick 10 min abs, it’ll be over before you can even complain! Focus on proper core engagement and performing every rep with intent!

Return To Running
If you’ve ever had shin splints, knee pain or aches from running, add in these exercises to your prehab work to make sure you stay healthy & pain free!

Full Body Mobility
Slow movements through full range of motion make this the ultimate strength + mobility workout!

Abs
Professional workout designed to improve strength and fitness

Quick Full Body Gym Sesh
The perfect quick full body workout when you’re short on time! 2 supersets, 3 rounds of each. Get your body dialed in and your heart rate pumping! 🔥

Saturday Stretch Routine
16 minute stretch session to get your body feeling right for whatever you have going on today!

Lower Body
Upper body with a sprinkle of legs! This ones quick & effective for your next gym session.

Foot & Ankle Health
Bulletproof your feet & ankles by increasing strength and mobility with these 4 exercises. Do what you can to prevent injury and perform your best!

Foundational Strength
Master the fundamentals with these staple exercises.

Hip Mobility Drills
The perfect mobility for any time, any place. Your hips will thank you!

Core Workout
Do 3 sets of 12 reps each & your core will be on fire! Find stability & deep core strength with these 3 solid moves. 🙌

Handstand Drills Session
Perform each exercise as controlled as possible, focusing on form. There is a lot of core/shoulders/back in here! For each drill, perform anywhere from 3-10 reps (whatever you can manage). Try for 3-5 rounds! Your shoulders will be on fire & your handstands will thank you 🙌