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!
Lemon squeezers
Sit-up & punch (both sides)
Burpees
Lateral DB Raises
Bicep Curl (w a squeeze!)
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
10 Single leg deadlift (ea)
10 Bent over row (ea)
10 Single leg squat (tempo - lower on a 3 count until your butt taps the stool) (ea)
10 Bird dogs (ea)
10 Floor bench press
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.
10 push-ups
10 burpees
10 v-sits
20 bicycles (ea side)
20 alt snatch
20 banded pull-aparts
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.