A pair of dumbbells/kettlebells can be used but are not exclusively needed to perform exercises.
If you are not sure what any of the exercises are below – please open our glossary of youtube videos – courtesy of “More Gym Members”.
Workout 1:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 3 rounds (30 sec per exercise) with proper form. Rest as needed.
- DB/KB Swing
- Empty Renegade Row
- Diamond Push Ups
- Stationary Lunge
- Pulse Squat
- Bicep Curl to Overhead Press
Workout 2:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 3-4 rounds with proper form. Rest as needed.
- 20 Jump Squats
- 15 Dips
- 20 Tip Toe Squats
- 15 Push Ups
- 20 Hip Bridges (feet elevated)
- 15 high knees (15 per leg)
Workout 3:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete all sets. Rest as needed. You’ll need a set of dumbbells.
Set 1, 3x through:
20 Squats
5 Burpees
10 Total Body Squats
5 Push-Ups
Set 2, 3x through:
10 Thrusters
10 Plank Jacks
10 Walking Lunges (10 per leg)
10 Mountain climbers (10 per leg)
Set 3, 3x through:
15 Russian Twists (15 per side)
15 T Push Up
15 1-Legged Hip Bridge (left)
15 1-Legged Hip Bridge (right)
Workout 4:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 3-5 rounds in your best time with proper form.
- ¼ Mile Run or 400M
- 20 DB Deadlifts
- 10 DB Squats
- 20 DB Split Squats
- 10 Tuck Jumps
Finisher:
Set a timer for 10 Minutes, alternate between the 2 exercises:
10 Push Ups
20 Straight Leg Sit Ups
Workout 5:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Tabata Style: 20 seconds of activity 10 second rest each round, for 4 minutes (8 x 20 sec of work per exercise) Rest 2 minutes between Tabata’s sets.
Tabata #1: Floppy Burpees
Tabata #2: Lunge Pulses (left) vs. Lunge Pulses (right)
Tabata #3: High Knees vs. Butt Kicks
Tabata #4: T-Push-Up vs Sit Ups
Workout 6:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
3-5 Rounds:
¼ Mile or 400 Meter Run
50 jumping jacks or 50 squats)
40 Full Sit-Ups
Finisher: 3 Rounds
Plank 60 seconds
Side Plank with 15 Hip Dip (left)
Side Plank with 15 Hip Dip (right)
15 Hip Bridges
Workout 7:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 3-5 rounds in your best time with proper form.
30 Walking Lunges (15 per side)
20 Jump Squats
15 RFESS – Rear Foot Elevated Split Squat (15 per side)
10 Lying Leg Lifts
5 Burpees
¼ Mile Run or 400 meter run
Workout 8:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Alternate between exercises in each pair. Perform 10 reps of the first exercise then 10 reps of the second exercise, then 9 of the first and 9 of the second, continuing down the ladder till you get to 1 rep of each. Rest for 60 to 90 seconds before moving on to the second pair, and then the third pair.
Pair 1: Jumping Jack & Bent-Over Row
Pair 2: Lateral Lunges ( right + left= 1) & High Knees ( right + left= 1)
Pair 3: Tuck Jump & Russian Twists
Workout 9:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 4 rounds with proper form. Rest as needed.
- 25 Arnold Press
- 20 Spiderman Push Ups
- 15 Thrusters
- 10 Russian Twist (10 each side)
Workout 10:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 3 rounds with proper form. Rest as needed.
- 12 Single Leg Deadlift (per leg)
- 12 Single Leg Glute Bridge
- 12 lateral lunges (per leg)
- 12 Tip Toe Squats
- 120 sec Plank
Workout 11:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 5 rounds with proper form. Rest as needed.
- 20 Split Squat Jumps
- 20 Bird Dogs
- 30 Spiderman Planks (15 each side)
- 20 Tuck Jumps
- 20 Push-Ups
Workout 12:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 4 rounds (45 sec/exercise and 15 sec rest between each exercise).
Plank Jack
- Low Push Up Hold
- Empty Renegade Row
- V- Sit Hold
- High Knees
Workout 13:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Descending ladder from 10 to 5.
Alternate between exercises in each pair. Perform 10 reps of the first exercise then 10 reps of the second exercise, then 9 of the first and 9 of the second, continuing down the ladder till you get to 5 rep of each. Rest for 60 to 90 seconds before moving on to the circuit.
Push-up
Single Leg Hip Bridge (per leg)
Rest 60 sec, then 2 Rounds:
20 sec Hollow Hold
20 sec Mountain Climbers
20 sec Side Plank Left
20 sec Side Plank Right
Workout 14:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 4 rounds in your best time with proper form. Rest as needed.
50 Air Squats
10 Push Ups
10 Straight Leg Sit Ups
10 Mountain Climbers
10 lunges with a twist (Right + Left= 1)
10 Burpee
Workout 15:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 7 rounds in your best time with proper form
- 5 Burpees
- 10 Mountain Climbers (Right + Left= 1)
- 15 kettlebell or dumbbell swings
- 10 Mountain Climbers (Right + Left= 1)
- 5 Hollow Rocks
Workout 16:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Ascending ladder from 2 to 10 reps. Increase by 2 reps each round.Rest as needed.
- Thrusters
- Diamond Push Ups
- Burpee
- Straight Arm Sit Ups
- ¼ Mile Run or 400M(distance does not change each round)
Workout 17:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 3 rounds in your best time with proper form. Rest as needed.
- 20 Bicycle Crunches
- 10 Squat with Torso Twist
- 20 DB Reverse Flyes
- 10 Empty Renegade Rows
- 20 Fire Hydrants (10 per side)
- 10 DB Pullovers
- 20 Bicep Curl to Overhead Press
- 10 Hip Bridges
Workout 18:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Descending 10 2 Ladder. Reps 10, 8, 6, 4, 2. Rest as needed.
- 10 Renegade Rows
- 10 Push Up
- 10 Mountain Climbers(Right+Left=1)
- 10 Lying Leg Lifts
- 10 Marching Glute Bridge
Workout 19:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 4 rounds with proper form. Rest as needed.
- ¼ mile run or 400M run
- 10 Push Ups
- 10 3-Way Bent-Over Row (Left Arm, Right Arm, Both Arms= 1 rep)
- 10 DB Stiff Legged Deadlifts
- ¼ mile run or 400M run
Workout 20:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 2-3 rounds in your best time with proper form.
- 50 Thrusters
- 1 Burpees
- 40 Flutter Kicks
- 2 Burpees
- 30 Renegade Rows ( 15 per arm)
- 3 Burpees
- 20 Seated Military Press
- 4 Burpees
- 10 Split Lunge Jumps
- 5 Burpees
Workout 21:
Warm-up with 5 to 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Complete 2 rounds with proper form. Rest as needed
- 15 Front Raise
- 15 Prisoner Squats
- 25 Split Lunge Jumps (per leg)
- 15 Star Jumps
- 15 sec Hollow Hold
