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Welcome to leg day—and the start of stage three. Keep up with Amoila as he dials-up the intensity and switches up the exercises for even greater gains.

Form is everything—especially when you're doing explosive exercises like the ones in this workout. Maintain your focus to maximize your results.

Calm your mind, increase joint stability, and enhance your recovery and performance with breathing, stretching, and mobility drills.

Full-body weightlifting and back- and arms-focused EMOM training will help you sculpt your top half while building strength all over.

Shifting your focus from the concentric to the eccentric phase of each rep provides a fresh challenge—and a powerful stimulus for growth.

Amoila dials-up the intensity with new cardio exercises that will leave you dripping in sweat. Go hard, maintain good form, and watch the pounds melt away.

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Each rep is an opportunity become stronger, fitter, and more powerful, so stay focused and make every one count.

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This episode has no summary.

Squat, press, carry, and fly your way to a stronger body with eccentric training. Follow Amoila's lead to squeeze the most out of every rep.

Today's workout will leave your sweaty, breathless, and feeling energized, which is the true test of an effective training session.

Trisets and targeted EMOM training will make sure you feel the burn from head to toe—especially in your legs.

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You can't optimize your training without prioritizing your recovery. Follow Amoila's lead to ease muscle tension and enhance your mobility so you can keep performing at your peak.

This episode has no summary.

This episode has no summary.

This cardio-focused sweat session will leave your heart pounding and legs quaking. Commit to the intensity to make every rep count.

Everyone loves leg day—especially when Amoila is in charge. This week, you'll dial back your training volume in preparation for the final stage of the program: Performance Week.

Thrust, kick, hop, and bound your way to a more agile, athletic body with moves that build explosive power while incinerating fat.

Enhance your gains and ease tension throughout your body with dynamic stretching and restorative breathwork.

Shift the focus to your upper half to build balanced strength and a leaner, more defined body overall.

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You've reached the final 45 minutes of stage three—and Amoila is going to make sure that every single one is filled with sweat. Rest up tomorrow—Performance Week begins on Monday.