Whether you’ve got dumbbells or just determination, this week’s workouts deliver strength, sweat, and serious momentum. Every day features full-body training you can adapt to your space and pace—no equipment, no problem.
How to use it:
- Choose your day below.
- Start with the warm-up.
- Follow the main workout or swap for the no-dumbbell version.
- Rest when needed. Finish strong. Celebrate progress.
| Day | Warm-up (3–5 min) | Main Workout (time + reps) | No-DB / Home Sub |
|---|---|---|---|
| Mon | 1:00 Cardio → 4-min AMRAP: Bear Crawl, Mt. Climbers, High Knees | 4 Rounds: 10 DB Sumo DL, 10 Goblet Squats, 6/6 SA Press → 3 Rounds: 5×1:00 DB Moves (rest 1:00), Finisher EMOM | Air Squats + Backpack Press, Step-Ups, Tuck Hold, Russian Twists |
| Tue | 1:00 Cardio → EMOM: Jump Rope + Up-Downs/Burpees | 5×2:00 AMRAP (DB Hang Squat Cleans + Sit-ups + Up-Downs), then two part Metcon w/ DU, Cleans, Up-Downs, V-Ups | Speed Skaters, Towel Rows, Crunches, Jumping Jacks |
| Wed | 1:00 Cardio → EMOM: DB Press + Front Squats | EMOM: DB Taps + Max Mt. Climbers → Every 3:00 for 7 Sets: Cardio, G2OH, DB Toe Taps | Jumping Jacks, Arm Raises, Ground-to-Overhead w/ Backpack |
| Thu | 2:00 Cardio → 3-min AMRAP: SA DL, Rows, Burpees | 4×1:00 Max Reps: Slow Push-Ups + SA Rows → Two 7-min AMRAPs: Burpees, DLs, Squats/Push Press | Incline Push-Ups, Backpack Rows, Sit-to-Stand, Jumps or Marches |
| Fri | 1:00 Cardio → EMOM: Swings + Max Sit-Ups | 4 Rounds: DB Manmakers + Tuck-Ups → TABATA (4 rounds: Cardio, HPC, Push Jerk, Sit-Ups) → Tricep/Back finisher | Backpack Clean-to-Press, Bodyweight Sit-Ups, Superman Hold |
| Sat | 2:00 Cardio → 3x: Lunges + Kang Squats | E2MOM: Slow Front Squats + Thrusters → 3x EMOM Circuits: Squat Jumps, Lunges, Thrusters | Wall Sit, Air Squats, Jumping Lunges or Step-Back Lunges |
| Sun | 1:00 Cardio → 4-min AMRAP: Rows, Sit-ups, Floor Press | 2×3-min AMRAPs: Slow Core Moves → 10-min AMRAP + 12-min EMOM: Core + Squat Flow | Bird Dogs, Leg Lifts, Mountain Climbers, Squat Rotations |
Quick Scaling Tips
- EMOM too fast? Cut reps in half or take :30 work / :30 rest.
- No dumbbells? Use water jugs, backpacks, or just bodyweight.
- Need low-impact? Swap burpees for step-backs or wall push-ups.
- Feeling great? Add a 4th set or tack on a cardio finisher!
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