Busy week ahead? This plan’s built to move with you. Whether you’ve got 15 minutes or a full hour, each day has something you can scale, swap, or squeeze in. All you need is a single dumbbell, a small space, and a body willing to show up.
How to use it:
- Start with the warm-up (3–5 minutes).
- Do the main workout at your pace.
- Use the “No-DB/Home Sub” column if you’re equipment-light.
- Pick 3–5 days this week. Consistency over perfection.
- Youtube any movements your not sure about.
| Day | Warm-up | Main Workout & Time | No-DB / Home Sub |
|---|---|---|---|
| Mon | 1:00 Cardio + 4-min AMRAP | E2MOM x10: 10 Sumo Deadlift Curl to Press + 16 DB Slides 6-min AMRAP x2: Lunges + DB Up-Downs + DB Push Press 5-min AMRAP: Sit-ups + DB Heel Taps | Use backpack or jug for resistance; Up-Downs = No DB |
| Tue | 1:00 Cardio + Tabata x4 | 4 Rounds: SA DB Row + SA Arnold Press EMOM x16: DB Swings, Supermans, Cardio, Weighted Sit-Ups | Replace DB with towel slides or water bottle swings |
| Wed | 2:00 Cardio + 3-min EMOM | 3-min AMRAP x2: Jumping Lunges + Core 5 Rounds: 1-min Burpee+Push-Up, Side Steps, Cardio | Bodyweight only; keep lunge depth shallow if needed |
| Thu | 1:00 Cardio + 4-min AMRAP | 4 Rounds: Suitcase Split Squats + Devil’s Press EMOM x15: Sumo DL High Pull, Push Press, Mountain Climbers | Use household item for resistance; Air Squats instead of DL |
| Fri | 2:00 Cardio + 3-min EMOM | E2MOM x10: DB Hang Power Clean + Goodmornings 3 EMOM Waves: DB Deadlift → Swing → Overhead + Cardio | Sub RDLs or hip hinges for deadlifts; March instead of sprint |
| Sat | 2:00 Cardio + Mobility AMRAP | 4×2-min AMRAP: Step-Ups + Front Squats 5 Sets: Glute Bridges + Squats + Plank | Step to a stair or chair; hold water jug for squats |
| Sun | 1:00 Cardio + 4-min EMOM | EMOM x6: Plyo Push-Ups + Supermans 2×10-min AMRAP: Cardio, DB Core, Up-Down Mtn Climbers | Plyo Push-Ups = incline push-ups; Twists w/o weight |
Quick Scaling Tips
- No DB? Use a water jug, backpack, or just your bodyweight.
- Short on time? Do just 1 AMRAP or 1 round of the EMOM.
- Knee-sensitive? Swap jumping lunges for reverse lunges or step-backs.
- New to some moves? Plank holds work just fine instead of dynamic core drills.
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