Workout anywhere - Workouts 4-6

Workout 1 (Cardio Based)

10 rounds as fast as possible
No equipment needed! This one should take more than 30 min.

  1. 15 air squats

  2. 30 jumping jacks

  3. 15 leg lifts

  4. 30 bicycles

  5. 10 push-ups

  6. 10 supermans

  7. 1 min plank

Adapted Version -
Air squats - lower down on the good leg to a lower stool, then stand back up
Jumping jacks - do them on a chair!


Workout 2 (Strength Based)

5 rounds
No equipment needed!

  1. 10 Pause squats

    • lower for 3 seconds, pause for 2 at the bottom, shoot up!

  2. Squat hold - 30 seconds

  3. 5 Negative push-ups

    • lower for 5 seconds, then push-up!

  4. Push-up hold - 1 minute

  5. 30 bicycles

    • These should be very slow

  6. 6-inch leg lift hold - 30 seconds

Adapted Version -
Squat holds - lower down on the good leg to a lower stool, then stand back up
Push-ups - you can go down to your knees or you can release at the bottom and then push up.

Workout 3 (Cardio-Strength Combo)

6 rounds - 30 seconds on/10 seconds off
Grab one heavy object (15-30 pounds).

  1. Goblet squat w/ weight

  2. Sit-up and punch

  3. Deadlift w/ weight

  4. Flutter kicks

  5. High plank weight carry

    • In a high plank, place weight on one side. Grab weight w/ arm from the opposite side and move it to that arm’s side. Continue with the other arm.

  6. Squat hold

Adapted Version -
Goblet squat - lower down on the good leg to a lower stool, then stand back up
Deadlift - do a single leg deadlift
Squat hold - use one leg in the hold and hold on to a chair or couch for support

Questions about the movements? Comment below!

Enjoy these workouts! Use them as a base to craft your own or modify as you see fit.

Workout anywhere - Workouts 1-3

Workout 1 (Cardio Based)

5 rounds, 45 seconds ON, 15 seconds OFF
You’ll need a set of light-medium DBs OR a household item that acts like a DB!

  1. Lemon squeezers

  2. Sit-up & punch (both sides)

  3. Burpees

  4. Lateral DB Raises

  5. Bicep Curl (w a squeeze!)

  6. Push-ups

Adapted Version - instead of Burpees do a Chair Snatch

Workout 2 (Strength Based)

4 Rounds
You’ll need medium DBs or something heavy

  1. 10 Single leg deadlift (ea)

  2. 10 Bent over row (ea)

  3. 10 Single leg squat (tempo - lower on a 3 count until your butt taps the stool) (ea)

  4. 10 Bird dogs (ea)

  5. 10 Floor bench press

  6. 10 tempo push-ups

Adapted version - only do one side of the single-leg squat

Workout 3 (Cardio Based)

10 Rounds
You’ll need a set of medium DBs and a resistance band.

  1. 10 push-ups

  2. 10 burpees

  3. 10 v-sits

  4. 20 bicycles (ea side)

  5. 20 alt snatch

  6. 20 banded pull-aparts

  7. 30 seconds of jumping jacks

Adapted Version - modified burpees - stand in front of a chair or couch and jump back with one foot while dropping your arms down to the couch. No band? Do the same movement but holding the DBs.

Questions about the movements? Comment below!