01 At The Gym
Total Body
3x10 Squats
3x10 Push-ups
3x10 Hip Raise with dumbbell chest press
3x10 Romanian Deadlift
3x10 Bent Over Barbell Row
3x10 Standing dumbbell press
3x10 Standing dumbbell bicep curl
3x10 Dumbbell back lunges (per leg)
3x10 Close grip tricep press
1 min plank
02 At The Gym
Leg Day Every Day
3x15 Warm-up Squats
3x10-12 Walking lunges w/dumbbell – 12 steps each way
3x10-12 Side lunges w/dumbbell (all sets per leg before switching)
3x10-12 Sumo Squats
3x10-12 Cable Back leg extensions per leg
3x10-12 Romanian Deadlifts
3x10-12 Hip Raises
30 Seconds – 1 minute rest between sets
Increase weight with each set
03 At The Gym
Chest and Triceps
3x10-12 Flat Barbell Press
3x10-12 Incline Dumbbell Press
3x10-12 Chest Pullovers
3x10-12 Cable Flies Staggar Stance
3x10-12 Bent Over Cable Flies
3x10-12 Push ups
3x10-12 Straight leg dips
3x10-12 Rope Pull Downs
3x10-12 Single arm tricep kickbacks
45 second rest between sets
Increase weight each set
04 Anywhere Workout
Equipment Needed: sturdy chair, park bench or step and optional dumbbells or 14 oz or greater can of food (to use as dumbbell).
Total Body
10-12 Step-ups per leg using optional weight (using chair, step or park bench)
10-12 Incline Push-ups (place your hands on chair, step or park bench)
10-12 Plank with Leg Raise (per leg)
20 Russian Twists (with optional weight)
10-12 Back Lunges with Hammer curl (per leg and optional weight)
10-12 Straight Leg Dips off chair, step or park bench
8-10 Box Jumps (use sturdy chair, step or park bench)
20 Crunches (with optional weight)
20 second rest between sets.
Repeating 3-5 times.
05 Anywhere Workout
Equipment Needed: Sturdy Chair, Step or Park Bench
Optional Weight: Dumbbells or 14 oz or greater cans of food to be used as weight.
Legs
3x10 Bodyweight warm-up Squats
Superset 3x
1x12 Walking Lunges (each way, weight optional)
1x10-12 Sumo Squats (weight optional, however if using weight hold in Goblet position at the chest)
Superset 3x
1x10-12 Curtsey Lunges (per leg, weight optional)
1x10-12 Back Lunges (per leg, weight optional)
Superset 3x
1x10-12 Romainian Deadlift (weight preferred)
1x10-12 Hip Raises (feet on chair, step or bench)
06 Anywhere Workout
Weight: Dumbbells or 14 oz or greater cans of food to be used as weight.
Back & Biceps
3x10-12 Bent-over Rows
3x10-12 Plank Rows
3x10-12 Bent-over Reverse Flies
3x10-12 Unilateral Dumbbell Rows
3x10-12 Romanian Deadlifts
3x10-12 Alternating Dumbbell Bicep Curls
3x10-12 Hammer Curls
3x10-12 Seated Dumbbell curls
30 second rest between Sets
07 At The Gym
Core
3x10-12 TRX Push-ups or Incline Push-ups
3x10-12 Decline Crunches
3x10-12 Box Squats
3x10-12 Captain Chair Leg Raises
3x10-12 Front Squats
3x10-12 Pull-ups
3x1 minute Planks
08 Track
Total Body
Giant Set (4x)
Run up/down Stadium Stairs
10 Squats at the bottom of stairs
10 Pop Squats
4x10-12 Step-up, lunge back opposite leg (use a step or tire)
4x10-12 Push-ups off stadium stair or tire
4x10-12 Dips off the Coaches’ Bench
4x10-12 Bicycles
4x10-12 Mountain Climbers
4x10-12 Plank Jacks
Weight: Dumbbells or 14 oz or greater cans of food to be used as weight.
Chest & Triceps
3x10-12 Chest Press from a Bridge Position holding glutes tight
3x10-12 Dumbbell Flies with pulsing hip raise from bridge position.
3x10-12 Bent-Over Dumbbell Flies
3x10-12 Chest Pullover from bridge position
3x10-12 Skull Crushers from bridge position
3x10-12 Standing Tricep Extention
30 second rest between sets.
Optional weights: dumbbells or 14 oz or greater cans of food to be used as weight
Core
10 Single-legged/Pistol Box Squat (per leg)
20 Standing Toe Touches (alternating legs)
10 Inchworm out to Plank and Push-up and Inchworm back to start
10 Step-ups holding arms straight up (use optional weight, per leg)
10 Plank Rows (using optional weight per arm)
10 Box Squats (holding optional weight in goblet position at the chest)
10 Plank Jacks (can be done on your forearms)
10 Rolling Side Plank, Hip Touch Downs (can be done on forearms, per leg)
Repeat Circuit 3-5 times.
Resting 30 seconds between sets.
09 Anywhere Workout
10 Anywhere Workout
Weights: Dumbbells or 14 oz or greater cans of food to be used as weight.
Shoulders & Core
3x10-12 Dumbbell Lateral Raises
3x10-12 Seated Shoulder Press
3x10-12 Push Presses
3x10-12 Bent – Over Rear Delt Raises
3x20 Bicycles
3x20 Double Crunch
3x1 Minute Planks
3 Amigos' 1 X 20
Lighter Weights
1x20 Squats
1x20 Step-ups Per Leg
1x20 Back Lunges Per Leg
1x20 Deadlifts
1x20 Chest Supported Dumbbell Rows
1x20 LAT Pulldowns
1x 20 Barbell Bench Dumbbell Chest Press
1x20 Dumbbell Pullovers
1x20 Seated Dumbbell Shoulder Press
1x20 Standing Lateral Shoulder Press
1x20 Barbell Upright Bicep Curl
1x20 Wall Sit With Bicep Curl
1x20 Staggered Stance Hammer Curl
1x20 Barbell Bicep Curl
1x20 Tricep Bench Dips
1x20 Tricep Extensions
1x20 Skull Crushers
1x20 Crunches
1x20 Russian Twist
11 Anywhere Workout
12 At The Gym
Total Body
3x10-12 Warm-up Squats
3x10-12 Walking Lunges with weight
3x10-12 Woodchop with a forward lunge (per leg)
3x10-12 Sumo Squat with dumbbell Tricep Extension
3x10-12 Tricep Kickback from Cresent Pose, switch leg halfway through each set
3x10-12 Wall Sit with Bicep Curl
3x10-12 Alternating Curtsey Lunge with Lateral Raise
3x10-12 Push-ups
3x 1 minute Planks
Back & Biceps
3x10-12 Bent Over Underhanded Dumbbell Rows
3x10-12 Chest Supported Dumbbell Rows
3x10-12 Bent Over Reverse Flies
3x10-12 Seated Cable Rows
3x10-12 Lat Pull Downs
3x10-12 Deadlifts
3x10-12 Cable Bicep Curls
3x10-12 Rope/Cable Hammer Curls
3x10-12 Single Arm Cable Bicep Curls Per Arm
45 Second Rest Between Sets
Increase Weight Each Set
13 Anywhere Workout
14 At The Gym
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Optional weights: dumbbells or 14 oz or greater cans of food to be used as weight
Core
10 Single-legged/Pistol Box Squat (per leg)
20 Standing Toe Touches (alternating legs)
10 Inchworm out to Plank and Push-up and Inchworm back to start
10 Step-ups holding arms straight up (use optional weight, per leg)
10 Plank Rows (using optional weight per arm)
10 Box Squats (holding optional weight in goblet position at the chest)
10 Plank Jacks (can be done on your forearms)
10 Rolling Side Plank, Hip Touch Downs (can be done on forearms, per leg)
Repeat Circuit 3-5 times.
Resting 30 seconds between sets.
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