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Dumbbell Only Full Upper Body
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6
Dec 7
5 Minute Bicep Focused Finisher
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3
Dec 7
10 Minute Biceps and Triceps
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4
Dec 7
Legs Unleash
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5
Dec 7
10 Minute Leg Burner
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11
Dec 7
Upper Body Unleashed
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Published v1
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7
Dec 7
Upper Body Strength
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Published v1
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5
Dec 7
Upper Body Domination
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5
Dec 7
Press and Sculpt
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6
Dec 7
Glute Pump
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Published v1
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5
Dec 7
Full Body Strength
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Published v1
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5
Dec 7
Full Body
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Published v1
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6
Dec 7
Bicep Focused Upper Body Day
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Published v1
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3
Dec 7
Banded Full Upper Body Workout
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Published v1
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5
Dec 7
Treadmill Intervals
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Published v1
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12
Dec 7
Strength and Sweat
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20
Dec 7
Hyrox Express
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7
Dec 7
Hyrox Cardio
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8
Dec 7
High Intensity Cardio - Sprint Intervals
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15
Dec 7
Core and Cardio Crunch
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Published v1
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5
Dec 7
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Exercises
Dumbbell Push Press
Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeatFields Reps Weight Time
Set 1
Exercises
Star Jumps
Setup - Start by standing with your feet together and your posture upright, with your arms by your sides Movement - From starting position, jump explosively up, spreading your legs out wide and raising your arms overhead - Land softly with your knees slightly bent to absorb the impact. Try and land in the same position as you startedFields Reps Weight Time
Set 1
Exercises
Pushup
Setup - Begin getting into a high plank position with your hands placed beneath your shoulders - Keep your body in a straight line, placing your feet slightly apart Movement - Begin to lower your body towards the floor bending your elbows. Keep your elbows close to your body - Lower yourself until your chest is just above the floor and then push through your triceps and biceps to return to the starting positionFields Reps Weight Time
Set 1
Exercises
Burpee
Setup - Stand with your feet shoulder width apart, and your arms by your sides Movement - Slightly bend your knees to jump in the air with your hands above your head, come down to form a pushup position having your chest touch the ground. Then push your body upwards as if you are doing a push up, place your feet together and explosively jump upwards. Repeat movementFields Reps Weight Time
Set 1
Exercises
Dumbbell Bent Over Row
Setup - Stand with your feet hip width apart and a hold a dumbbell in each hand with a neutral grip (palms facing your body) Movement - Slightly bend your knees and hinge forward at your hips, keeping your back straight. Your torso should be at about a 45 degree angle to the ground - Pull the dumbbells towards your lower ribs or upper abdomen. Lead the movement with your elbows rather than your hands. Keep your elbows close to your body through the entire motion - At the top of the row, squeeze your shoulder blades together, fully contracting the muscles of the upper back (Rhomboids, Traps, Lats) - Slowly lower the dumbbells back towards the ground, fully extending your arms to the starting positionFields Reps Weight Time
Set 1
Exercises
Mountain Climbers
Setup - Begin in a high plank position, with your hands placed directly under your shoulders and your body in a straight line from head to heels - Your feet should be together, and your core should be engaged to maintain stability - Your shoulders, hips, and ankles should all be in a neutral alignment Movement - Bring your right knee toward your chest, keeping your body in a plank position. Try not to let your hips drop or raise - Quickly switch legs by pushing your right foot back and bringing your left knee forward towards your chest - Continue alternating legs in a fast paceFields Reps Weight Time
Set 1
Exercises
Rest
Move on to next round!Fields Reps Weight
Set 1
Exercises
Dumbbell Push Press
Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeatFields Reps Weight Time
Set 1
Exercises
Star Jumps
Setup - Start by standing with your feet together and your posture upright, with your arms by your sides Movement - From starting position, jump explosively up, spreading your legs out wide and raising your arms overhead - Land softly with your knees slightly bent to absorb the impact. Try and land in the same position as you startedFields Reps Weight Time
Set 1
Exercises
Pushup
Setup - Begin getting into a high plank position with your hands placed beneath your shoulders - Keep your body in a straight line, placing your feet slightly apart Movement - Begin to lower your body towards the floor bending your elbows. Keep your elbows close to your body - Lower yourself until your chest is just above the floor and then push through your triceps and biceps to return to the starting positionFields Reps Weight Time
Set 1
Exercises
Burpee
Setup - Stand with your feet shoulder width apart, and your arms by your sides Movement - Slightly bend your knees to jump in the air with your hands above your head, come down to form a pushup position having your chest touch the ground. Then push your body upwards as if you are doing a push up, place your feet together and explosively jump upwards. Repeat movementFields Reps Weight Time
Set 1
Exercises
Dumbbell Bent Over Row
Setup - Stand with your feet hip width apart and a hold a dumbbell in each hand with a neutral grip (palms facing your body) Movement - Slightly bend your knees and hinge forward at your hips, keeping your back straight. Your torso should be at about a 45 degree angle to the ground - Pull the dumbbells towards your lower ribs or upper abdomen. Lead the movement with your elbows rather than your hands. Keep your elbows close to your body through the entire motion - At the top of the row, squeeze your shoulder blades together, fully contracting the muscles of the upper back (Rhomboids, Traps, Lats) - Slowly lower the dumbbells back towards the ground, fully extending your arms to the starting positionFields Reps Weight Time
Set 1
Exercises
Mountain Climbers
Setup - Begin in a high plank position, with your hands placed directly under your shoulders and your body in a straight line from head to heels - Your feet should be together, and your core should be engaged to maintain stability - Your shoulders, hips, and ankles should all be in a neutral alignment Movement - Bring your right knee toward your chest, keeping your body in a plank position. Try not to let your hips drop or raise - Quickly switch legs by pushing your right foot back and bringing your left knee forward towards your chest - Continue alternating legs in a fast paceFields Reps Weight Time
Set 1
Exercises
Rest
Move on to next round!Fields Reps Weight
Set 1
Exercises
Dumbbell Push Press
Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeatFields Reps Weight Time
Set 1
Exercises
Star Jumps
Setup - Start by standing with your feet together and your posture upright, with your arms by your sides Movement - From starting position, jump explosively up, spreading your legs out wide and raising your arms overhead - Land softly with your knees slightly bent to absorb the impact. Try and land in the same position as you startedFields Reps Weight Time
Set 1
Exercises
Pushup
Setup - Begin getting into a high plank position with your hands placed beneath your shoulders - Keep your body in a straight line, placing your feet slightly apart Movement - Begin to lower your body towards the floor bending your elbows. Keep your elbows close to your body - Lower yourself until your chest is just above the floor and then push through your triceps and biceps to return to the starting positionFields Reps Weight Time
Set 1
Exercises
Burpee
Setup - Stand with your feet shoulder width apart, and your arms by your sides Movement - Slightly bend your knees to jump in the air with your hands above your head, come down to form a pushup position having your chest touch the ground. Then push your body upwards as if you are doing a push up, place your feet together and explosively jump upwards. Repeat movementFields Reps Weight Time
Set 1
Exercises
Dumbbell Bent Over Row
Setup - Stand with your feet hip width apart and a hold a dumbbell in each hand with a neutral grip (palms facing your body) Movement - Slightly bend your knees and hinge forward at your hips, keeping your back straight. Your torso should be at about a 45 degree angle to the ground - Pull the dumbbells towards your lower ribs or upper abdomen. Lead the movement with your elbows rather than your hands. Keep your elbows close to your body through the entire motion - At the top of the row, squeeze your shoulder blades together, fully contracting the muscles of the upper back (Rhomboids, Traps, Lats) - Slowly lower the dumbbells back towards the ground, fully extending your arms to the starting positionFields Reps Weight Time
Set 1
Exercises
Mountain Climbers
Setup - Begin in a high plank position, with your hands placed directly under your shoulders and your body in a straight line from head to heels - Your feet should be together, and your core should be engaged to maintain stability - Your shoulders, hips, and ankles should all be in a neutral alignment Movement - Bring your right knee toward your chest, keeping your body in a plank position. Try not to let your hips drop or raise - Quickly switch legs by pushing your right foot back and bringing your left knee forward towards your chest - Continue alternating legs in a fast paceFields Reps Weight Time
Set 1