Welcome to Stoked Arms & Abs Challenge 3.0 — your next-level blueprint for upper body and core strength. This 21-day challenge builds on the momentum of versions 1.0 and 2.0, offering new stacking variations and programming that continues to challenge your body with smart, effective progressions. Expect a powerful mix of sculpting, strength-building, and endurance training that will have your arms and abs working from every angle.

This round introduces fresh movement combinations and thoughtful layering using a variety of tools, including the Stoked Sandbell, Stoked Bands, Super Size Stoked Bands, the Stoked Ball and dumbbells.

For your upper body, get ready for a blend of heavy strength days and endurance-based toning to sculpt and define. And of course, your core is never left behind—this challenge hits it all. From time-under-tension ab burnouts to deep transverse abdominis work, you’ll strengthen from the inside out.

You've got the tools. You've got the plan. All that’s left is to push play, stay consistent, and keep slaying. And remember… TRI it before you BI it 😉.

Don’t forget to honor your recovery days with Stoked Recess. These intentional rest days are built into the challenge to help you reconnect with your body and give it what it truly needs—whether that’s complete rest, unstructured movement, or gentle guided workouts. On Stoked Recess days, you’ll find optional lighter sessions you can choose to do—or you’re absolutely encouraged to simply rest and recover. Consistency includes recovery, and Recess is your opportunity to reset, recharge, and come back stronger.

BONUS BURN OPTIONS – Stack On Anytime. Looking to take your challenge to the next level? Add a little extra heat with these Bonus Burn Finishers which use “bonus” tools - the Stoked Rope and/or the Stoked Ab Wheel. These workouts can be added to any day of the challenge—just choose what your body’s craving:

Stoked Ab Wheel Sizzler
Stoked Ab Wheel / Slider Ab Ladder
Jump & Cardio Core
Jump & Sandbell Slam

Whether you want a core-focused sizzle or a quick cardio + strength blast, these finishers will give you that final push. Use them as often (or as little) as you’d like—because sometimes, we just feel EXTRA.