This week’s at home programing lineup balances strength, conditioning, and recovery-friendly movements—all scalable to your space and equipment. Expect 30–40 minutes per session, including warm-ups and finishers.
How to use it:
- Warm up 3–5 minutes before each session.
- Follow the main workout with controlled breathing and light stretching.
- No dumbbells? Use a backpack, resistance bands, or bodyweight swaps listed below.
| Day | Warm-up (3–5 min) | Main Workout (time & reps) | No-DB/Home Sub |
|---|---|---|---|
| Mon | 2:00 cardio + 10 suitcase lunges + 10 curl-to-press + 10 up-downs | EMOM x 12: :45 Alt. DB Power Cleans / :45 Alt. Sit-Thrus / :45 DB Romanian DL. Then: 4 sets (1:30 ea.) Mt. Climber + Jump over DB / Alt. DB Hang Squat Clean / Sumo Deadlifts. Finisher: 5 sets (:20 V-ups/:10 Hollow Hold) | Backpack cleans, bodyweight sit-thrus, hip bridges |
| Tue | 2:00 cardio + 3-min EMOM: 10 high knees / 10 DB deadlifts / 10 bent rows | Strength: 5 sets: 1:00 plank / 15 hammer curls / 15 dips. Metcon: 12-min AMRAP: 15 goblet swings / 15 up-downs / 15 sit-ups (2-min cardio before & after) | Chair dips, towel rows, kettlebell swings (or broad jumps) |
| Wed | 1:00 cardio + AMRAP 4 min: 12 jumping jacks / 12 lunges / 12 glute bridges | Pump: 5 sets (:40/:20) Glute Bridge Hold / Jumping Lunges. Main:24-min EMOM: :50 crossbody mountain climbers / seesaw rows / ground-to-overhead / “speed” squats. Finisher: EMOM x 5 min: 15 supermans + max plank | Backpack rows, jump squats, plank-to-shoulder taps |
| Thu | 1:00 cardio + 3 sets (:30 press / :30 goblet squat) + 1-min AMRAP alt. V-ups | Strength: 5 sets (1:00 DB push press / :30 rest / 1:00 pull overs). Workout: 7 x 2-min AMRAP (5 up-downs / 10 push press / 20 double unders) | Pike push-ups, towel pullovers, jumping jacks x40 |
| Fri | 2:00 cardio + 3-min EMOM: 5 sit-ups / 10 jumping air squats / 30 mt. climbers | Strength: E2MOM x 14 min: 8 sumo RDL + 4 manmakers. Sprint Block: EMOM (8+6+4 min) alternating weighted sit-ups, cardio, renegade rows, glute bridge press (pace shifts). Finisher: 6-min EMOM: bridge-ups + side plank (:30/:30) | Burpee-to-push-up, backpack rows, bodyweight manmakers |
| Sat | 1:00 cardio + 4 sets (:20 air squats / :10 groiners) | Squat Series: 4 sets (1:00 goblet squats / 1:00 suitcase reverse lunges). Metcon: 2 x 9-min AMRAP (20 lunges / 10 tuck-ups / 5 strict burpees) w/ 2-min rest. | Split squats, step-back lunges, incline push-ups |
| Sun | 1:00 cardio + 1-min stations (reverse lunges / upright rows / high knees / push-ups) | Pump: AMRAP 5 min: 30 Russian twists / :30 plank (R) / 10 sit-thrus / :30 plank (L). Sweat: 4 sets: 2:00 cardio / 1:00 DB ground-to-overhead (R) / 1:00 (L) / 2:00 cardio. | Backpack clean & press, toe touches, side plank rotations |
Quick Scaling Tips
- Beginners: Cut reps by 20–30% or reduce work intervals by 10 seconds.
- No equipment: Use backpack or bodyweight variations in the “Home Sub” column.
- Need intensity? Increase work interval to :50 or add a 5th round where applicable.
- Joint-friendly option: Swap jump-based moves for step-ups, glute bridges, or static holds.
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