Ready For Some Intensity?

SLAM Advanced has you covered. This program takes your athleticism up a notch, coupling functional strength and metabolic conditioning, with next-level core work. This program can be done at home or in a gym. Keep your body guessing with workouts that are NEVER boring and always changing.

Start Free Trial
What To Expect:


Weeks To Complete


Minute Long Workouts


(+1 Rest Day) Repeat!

Perfect for:

  • Athletes who have completed Core Basics and SLAM45, and are ready to step it up
  • Women who have healed their core and pelvic floor issues, and are now ready for ALL the things!
  • Moms who want a home workout option that still brings all the heat!
  • Women who aren’t afraid of a challenge, and are ready to push their strength and conditioning to the next level

Required Equipment

View all Equipment
Exercise Ball
Shop on Amazon
Pilates Ball
Shop on Amazon
Resistance Band Mini Loops
Shop on Amazon


Resistance Band Long Loops
Shop on Amazon
Medium Dumbbells
Shop on Amazon
Light Dumbbells
Shop on Amazon
Resistance Band Door Anchor
Shop on Amazon
Weighted Medicine Ball
Shop on Amazon
Heavy Dumbbells (Optional)
Shop on Amazon
Kettlebell (Optional)
Shop on Amazon
Weight Bench (Optional)
Shop on Amazon
Stepper (Optional)
Shop on Amazon
Kettle Gryp (Optional)
Shop on Amazon
Barbell (Optional)
Shop on Amazon
Sliders (Optional)
Shop on Amazon

SLAM Advanced FAQs

Who is this program for?

This program is next level! You’ve completed Core Basics, and SLAM45, and now you are ready to progress to more challenging and less modified movements. This program has a similar feel to SLAM45, but the workouts are more intense. Challenge your body in a way you didn’t think possible.

How do I know I'm ready for SLAM Advanced?

1) You’ve completed Core Basics and SLAM45.

2) Your breathing and core engagement is becoming “second nature.”

3) You can hold core engagement for longer periods of time without bearing down.

4) You feel ready to incorporate some more jumping, flexion, and fully prone movements back into your routine.

How long are the workouts?

Workouts are 45-60 minutes and contain a mix of metabolic conditioning, strength training and core-specific work.

What equipment do I need?

You will use the same equipment that you used in SLAM45, plus a medicine ball. Here is the list.

How challenging are the workouts?

These workouts are hard. Listen to your body, and only progress as you are personally able. The goal is to take you right to your individual threshold, but to work there–safely.

How long is the program?

SLAM Advanced in 28 weeks.

How many days a week?

SLAM Advanced is designed to be three days of work, with one day of rest. Every fourth day is a rest day. You can tailor the schedule to meet your individual needs.

Is this program for home or the gym?

Either! You can complete the program with minimal equipment at home, but you can also do it in the gym. The program uses dumbbells, but you can use a barbell if you have access to one and want to increase your weight.

Everything You Need in One App

Just ONE subscription gives you access to not only SLAM workouts, but the specialty programs that will help you have a well-rounded and healthy routine.

Start Free Trial

6 unique programs for every level

  • At-home workouts that heal your core and pelvic floor
  • Beginner to advanced options
  • PLUS a pregnancy program

Curated health tips from fitness & health experts

  • Short videos and guides
  • Improve movement for daily living
  • Expert pelvic health tips

Fuel your body with love

  • 30+ nutrition lessons
  • 125+ healthy, easy recipes
  • NO restrictive diets or calorie-counting!