25 Minute Speed Train — Season 1
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.
About this season
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.
Episodes (56)
1. Week 1 Day 1: Lower Body
Aired 10 June 2025 • 25 min
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
2. Week 1 Day 2: Upper Body
Aired 11 June 2025 • 26 min
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. Week 1 Day 3: Core Cardio
Aired 12 June 2025 • 26 min
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. Week 1 Day 4: Lower Body
Aired 10 June 2025 • 27 min
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. Week 1 Day 5: Upper Body
Aired 10 June 2025 • 26 min
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
6. Week 1 Day 6: Total Body
Aired 10 June 2025 • 26 min
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
7. Flexibility & Mobility 1
Aired 10 June 2025 • 25 min
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. Week 2 Day 1: Lower Body
Aired 10 June 2025 • 27 min
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. Week 2 Day 2: Upper Body
Aired 10 June 2025 • 25 min
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. Week 2 Day 3: Core Cardio
Aired 10 June 2025 • 25 min
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. Week 2 Day 4: Lower Body
Aired 10 June 2025 • 25 min
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. Week 2 Day 5: Upper Body
Aired 10 June 2025 • 26 min
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
13. Week 2 Day 6: Total Body
Aired 10 June 2025 • 26 min
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
14. Flexibility & Mobility 2
Aired 10 June 2025 • 25 min
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility
15. Week 3 Day 1: Upper Body
Aired 10 June 2025 • 26 min
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. Week 3 Day 2: Lower Body
Aired 10 June 2025 • 26 min
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. Week 3 Day 3: Core Cardio
Aired 10 June 2025 • 25 min
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. Week 3 Day 4: Upper Body
Aired 10 June 2025 • 25 min
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
19. Week 3 Day 5: Lower Body
Aired 10 June 2025 • 27 min
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. Week 3 Day 6: Total Body
Aired 10 June 2025 • 26 min
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
21. Flexibility & Mobility 1
Aired 10 June 2025 • 25 min
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. Week 4 Day 1: Upper Body
Aired 10 June 2025 • 26 min
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. Week 4 Day 2: Lower Body
Aired 10 June 2025 • 26 min
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. Week 4 Day 3: Core Cardio
Aired 10 June 2025 • 26 min
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. Week 4 Day 4: Upper Body
Aired 10 June 2025 • 26 min
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
26. Week 4 Day 5: Lower Body
Aired 10 June 2025 • 26 min
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. Week 4 Day 6: Total Body
Aired 10 June 2025 • 27 min
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
28. Flexibility & Mobility 2
Aired 10 June 2025 • 25 min
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility
29. Week 5 Day 1: Lower Body
Aired 10 June 2025 • 27 min
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells
30. Week 5 Day 2: Upper Body
Aired 10 June 2025 • 26 min
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. Week 5 Day 3: Total Body
Aired 10 June 2025 • 27 min
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
32. Week 5 Day 4: Lower Body
Aired 10 June 2025 • 26 min
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. Week 5 Day 5: Upper Body
Aired 10 June 2025 • 26 min
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells
34. Week 5 Day 6: Core Cardio
Aired 10 June 2025 • 26 min
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. Flexibility & Mobility 1
Aired 10 June 2025 • 25 min
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. Week 6 Day 1: Lower Body
Aired 10 June 2025 • 26 min
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. Week 6 Day 2: Upper Body
Aired 10 June 2025 • 26 min
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. Week 6 Day 3: Total Body
Aired 10 June 2025 • 26 min
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
39. Week 6 Day 4: Lower Body
Aired 10 June 2025 • 26 min
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells
40. Week 6 Day 5: Upper Body
Aired 10 June 2025 • 26 min
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
41. Week 6 Day 6: Core Cardio
Aired 10 June 2025 • 26 min
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. Flexibility & Mobility 2
Aired 10 June 2025 • 25 min
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility
43. Week 7 Day 1: Upper Body
Aired 10 June 2025 • 26 min
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. Week 7 Day 2: Lower Body
Aired 10 June 2025 • 27 min
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. Week 7 Day 3: Total Body
Aired 10 June 2025 • 27 min
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
46. Week 7 Day 4: Upper Body
Aired 10 June 2025 • 25 min
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
47. Week 7 Day 5: Lower Body
Aired 10 June 2025 • 27 min
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. Week 7 Day 6: Core Cardio
Aired 10 June 2025 • 26 min
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. Flexibility & Mobility 1
Aired 10 June 2025 • 25 min
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. Week 8 Day 1: Upper Body
Aired 10 June 2025 • 26 min
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. Week 8 Day 2: Lower Body
Aired 10 June 2025 • 25 min
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. Week 8 Day 3: Total Body
Aired 10 June 2025 • 26 min
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. Week 8 Day 4: Upper Body
Aired 10 June 2025 • 26 min
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
54. Week 8 Day 5: Lower Body
Aired 10 June 2025 • 26 min
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells
55. Week 8 Day 6: Core Cardio
Aired 10 June 2025 • 26 min
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. Flexibility & Mobility 2
Aired 10 June 2025 • 25 min
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility