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Workout Lab

Full Body Blast

This workout combines multi-joint exercises for the upper and lower body to create a full body workout. Begin with light weights and long rest periods - up to three minutes. The exercises in this workout can be performed in an explosive manner once proper technique is perfected.
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Full Body Intermediate Workout

This workout can be used for up to six weeks. Perform this workout on Monday, Wednesday, and Friday or Tuesday, Thursday, Saturday. Complete all of the recommended sets before moving to the net exercise. Rest 60-90 seconds between sets. Warm up thoroughly before beginning your workout.
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Functional Fighter

This workout utilizes the dual cable or cable 360 machine. These machines provide a constant tension on the muscle, and lead to better muscular balance and joint stability, possibly impacting the number of injuries sustained in martial arts. The explosive movements in the functional fighter routine require concentration. If possible, find a trainer or workout partner to keep you focused during the workout.
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HyperStrike Fight Team Workout

The HyperStrike Fight Team workout is designed for our members participating in mixed martial arts (MMA). The workout should be performed for five rounds; rest only after all the exercises are performed in circuit fashion. The MMA workout includes explosive movements designed to improve your striking and kicking power.
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Leg Specialization Workout

The leg specialization workout is an intense workout featuring a wide variety of exercises. Perform the leg specialization workout a max of twice per week until the desired results are met. Use this workout if your leg development is lagging behind other muscle groups.
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Legs: Beginner

The beginner legs routine focuses on four basic exercises: bodyweight squats, leg extensions, leg curls and calf raises. Focus on proper technique and gradually increase the weight. As you master the bodyweight squats you can move to smith machine squats or barbell squats.
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Machine Chest

The machine chest workout is engineered for bodybuilders looking to get an extreme chest pump. This workout is scientifically designed to force more blood into the muscles for maximal muscle cell volume. The short rest periods ensure you'll leave with a massive chest pump.
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On the Ball Workout

If you like your workout, but feel it’s not challenging you anymore – try performing the exercises on a Swiss ball. The Swiss ball, physioball, activates muscles to stabilize and balance the body while performing the exercise. As you exercise on the Swiss ball your body will make adjustments to compensate for the un-stable surface, therefore requiring your body to recruit more muscles than performing the exercise on a stable surface.
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On the Road Workout

If you are on the road and away from your regular gym or don’t have access to exercise equipment, skipping a workout can be tempting. You don't have to lose momentum. If you are regular HyperStrike user you can edit your equipment list in your “myprofile” page. Change your equipment preferences before your trip for a customized workout. If you are not, sign up for a 14 day free trial. The On the Road workout requires no equipment.
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Rotator Cuff Workout

The rotator cuff is comprised of four muscles; supraspinatus, infraspinatus, teres minor, and subscapularis. If you are an athlete or gym rat performing heavy lat pulldowns behind your head, wide grip bench presses, or behind the neck shoulder "military" press, you may be at risk for a rotator cuff injury. The following rotator cuff workout will help strengthen these muscles and reduce the risk of incurring an injury by creating balance between the internal and external rotators.
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Shoulder Specialization Workout

The shoulder specialization workout is an intense workout featuring a wide variety of exercises. Perform the shoulder specialization workout a max of twice per week until the desired results are met. Use this workout if your shoulder development is lagging behind other muscle groups.
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The Transformer Workout

Three simple exercises can change your body. If you think you can't burn fat, improve your endurance and get strong all at the same time - you're wrong. HyperStrike created this workout so you can accomplish all three goals at the same time. In effect, transforming your body in real time. Perform all three exercises in circuit fashion, resting for three minutes only after completing the first round. Complete four rounds. Perform this workout no more than two times per week for three weeks.
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Triceps: Beginner

The triceps routine uses compound and isolation exercises to target the triceps. The triceps take up two-thirds of the overall size of your upper arm, therefore they should be trained with more volume than the biceps. Try these beginner moves for a well rounded arm routine.
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Upper Body: Beginner

Pair this workout with the lower body workout and you've got an excellent routine. Perform each workout twice per week on alternate days. For example, on Monday and Thursday perform the upper body workout; on Tuesday and Friday perform the lower body workout. While our full body routine is effective and efficient, splitting the body allows for more focus to be placed on the individual body parts.
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Women's Workout - Legs & Back

The women's workout will help you burn fat, build strong bones, and give you the lean look you want. This workout incorporates functional, metabolic, and weight training to deliver fast results. The functional component helps you build strength and mobility for activities of every day life. The metabolic component is designed to burn a ton of calories and speed up your metabolism. And the weight training component is designed to increase your bone density and improve your body's shape.
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