This week’s at home workouts blend strength, core stability, and endurance with short, adaptable sessions. Each day includes a quick warm-up, a focused strength or skill block, and a metabolic conditioning workout. No equipment? Each session includes bodyweight alternatives so you can train anywhere.
How to use it:
- Pick your session and set a timer for the indicated intervals.
- Use the “No-DB/Home Sub” column for bodyweight swaps.
- Track reps or rounds, but focus on smooth, consistent movement over chasing a “perfect” score.
| Day | Warm-up (3–5 min) | Main Workout | No-DB/Home Sub |
|---|---|---|---|
| Mon | 1:00 Cardio + 2x (20 Jumping Jacks, 10 Sit-Ups, 5 Up-Downs) | Strength: 4 sets: 1:00 Seesaw Rows, 1:00 Calf Raises, 1:00 Superman Hold (1:00 rest) Workout: 3 sets (5:00 clock): 1:00 Cardio, 15 DB Chest Flies, 15 DB Sumo Deadlift High Pulls, 50 Double Unders | Rows → Towel Rows, Chest Flies → Push-Ups, DB Sumo Deadlift HP → Air Squat + High Reach |
| Tue | 2:00 Cardio + EMOM x 3: 7 Push-Ups + Max Mountain Climbers | Strength: 5 sets (3:00 clock): 10 DB Power Cleans, 10 DB Push Jerks, 1:00 Hollow Hold Workout: AMRAP 15: 8 SA DB Power Cleans (R/L), 8 SA DB Push Jerks (R/L), 8 FR Lunges (R/L), 50 Mountain Climbers | Cleans/Jerks → Ground-to-Overhead (book/backpack), FR Lunge → Reverse Lunge |
| Wed | 1:00 Cardio + AMRAP 4: 10 Groiners, 10 Air Squats, 10 Reverse Lunges | Strength: EMOM x 8: :50 Plank Hold / :50 Up-Downs Workout: 4 sets (1:30 each, 1:30 rest): Burpees Over DB, DB Slides, Single DB Up-Down + OH | DB Slides → Plank Shoulder Taps, Up-Down + OH → Burpee + Jump |
| Thu | 1:00 Cardio + 4 sets (:20/:10) DB Deadlift & Burpees | Strength: 5 sets (12:00): 10 DBL Snatch (:01 pause OH), 15 Push-Ups (:01 pause top) Workout: Every 2:30 x 6: 20 Alt. DB Hang Snatch, 15 DB Goblet Squats | DB Snatch → Broad Jump, Goblet Squat → Air Squat |
| Fri | 1:00 Cardio + 100 Single Unders, 50 Climbers, 40 Jumping Jacks, 20 Hollow Rocks | Strength: 3 sets (1:00 each): Alt. Sit-Thrus, Alt. V-Ups (1:00 rest) Workout: Tabata (8 rounds each): DB Push Press, DB Reverse Lunges, Hollow Flutter Kicks | Push Press → Pike Push-Ups, Reverse Lunges → Split Squats |
| Sat | 2:00 Cardio + EMOM x 3: 10 Jumping Jacks, 10 Lunges, 10 Squats | Workout: 4 sets AMRAP x 2: 6 DB Deadlifts, 6 DB Front Squats (1:00 rest) Full-Body: EMOM x 15: :50 Goblet 1+1/4 Squats, :50 Wall Sit, :50 Plank | Deadlift → Hip Bridges, Front Squats → Tempo Squats |
| Sun | 2:00 Cardio + AMRAP 3: 30 Single Unders, 5 Burpees, 30 Climbers | Workout: AMRAP 7: 10 Sit-Ups, 15 Glute Bridge-Ups, 30 Double Unders Sunday Sweat: 2x AMRAP 12: 12 Suitcase Step-Ups, 30 Double Unders, 12 Renegade Rows, 12 Weighted Sit-Ups | Step-Ups → Reverse Lunge, Renegade Rows → Plank Row w/ Book |
Quick Scaling Tips
- Swap all jumping movements for step-backs or marches to reduce impact.
- Use household items (backpacks, water jugs) for DB moves.
- Cut reps by half for a “quick” 15-minute version.
- For core holds (plank, hollow), aim for quality form over max duration.
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