This week’s at home workout lineup brings a strong mix of EMOMs, Tabatas, and AMRAPs designed to build strength, boost stamina, and sharpen movement skills. With a focus on full-body push/pull patterns and sneaky core finishers, it’s a well-rounded dose of training you can do at home or in the gym.
How to use it
- Pick 3–5 days based on your schedule.
- Use the warm-up each day as your prep.
- Scale reps, time, or weight to your needs—this is your workout.
- No dumbbells? Check the “No-DB/Home Sub” column for swaps.
- Youtube any movements your unsure of.
| Day | Warm-Up (3–5 min) | Main Workout (time & reps) | No-DB/Home Sub |
|---|---|---|---|
| Mon | 2:00 Cardio + Jumping Jacks/Goodmornings (EMOM x 3) | AMRAP 10: 12 DB Hang Power Cleans, 10 DB Push Jerks, 8 DB Front Squats → EMOM x 9 x 2 rounds: (:45 Alt DB Clean to Press, Squat Jumps, Double Unders) | Backpack cleans/presses, Air squats, Jump rope/High knees |
| Tue | 1:00 Cardio + 4-min AMRAP: Mt Climbers, Bicycles, Lateral Jumps, Up-Downs | 4 Rounds: 10/10 DB Strict Press, 10/10 Upright Row, 14 DB Slides → 3 Rounds: 1:30 Stations for Max Reps (Up Down + Devil’s Press, Lunges, Climbers, Sit-Thrus) | Water bottles or resistance bands, Bodyweight rows, Backpack slides |
| Wed | 1:00 Cardio + Goblet Lunges + Max Plank (EMOM x 4) | EMOM x 9: Diamond Push-Ups, Crossbody Mt Climbers, Squat Rotations → AMRAP 15: Plank Rotations, Tuck-Ups, Step Ups (start/end w/ cardio) | Incline push-ups, Chair step-ups, Cardio = brisk walk/jog |
| Thu | 2:00 Cardio + Tabata: Jumping Jacks & Alt Snatch | Every 3:00 x 4: Push Press, Deadlifts, Russian Twists → EMOM x 15: Alt Snatch, Burpees, Plank | Backpack thrusters, Hip bridges, Wall sits |
| Fri | 1:00 Cardio + 4-min AMRAP: Glute Bridge, DB DLs, Sit-Ups | 5 Rounds: 20 DB Floor Press + Bent Rows → TABATA x 4: Sit-Thrus, Sit-Ups, Ground to OH, Cardio | Floor press w/ pillow or jug, Backpack rows, Jog in place |
| Sat | 2:00 Cardio + 3-min AMRAP: Air Squats, DLs, Inch Worms | EMOM x 12: Super Slow Goblet Squats, DB Swings, Wall Sit → 5 Rounds: 1-min Max (Squats, Glute Bridge, Air Squats, RDL) | Wall sit w/o weight, Hip lifts, Hamstring bridges |
| Sun | 2:00 Cardio + 3-min EMOM: 7 Burpees + Max Single Unders | AMRAP 6: Burpees w/ Push-Up, Lunges, Double Unders → EMOM x 24: Lunge Jumps, Climbers, Cardio, Side Plank, Side Shuffle, Rest | Step-back lunges, Fast feet drills, Side steps |
Quick Scaling Tips
- Jump rope too tough? Try jump taps or brisk marches.
- No dumbbells? Use a backpack, water bottles, or just bodyweight.
- Low impact needed? Step instead of jump, or do wall sits for intensity.
- Short on time? Do half the time or skip the finisher.
Related Posts.
related posts